How Climate Affects Your Workout

[_Wolf_]

Hi everybody...!

Hope you are enjoying this season...

I know this article which I am about to write will set off quite a few sparks... But, its something which i must do...

Most people always blame their poor physiques on "genetics". This may be true, I am not here to dispute this fact at all. In fact, I agree: Someone can have horrible :( genetics which may ruin one's progress.

But, there is another factor which i don't think many people have actually considered. Does climate also play a role in Strength Training or Bodybuilding ?

Most people in India train in a very different way form ppl in the west. I am not saying that one is wrong and the other is write. My point is: both mechanisms of training differ like the sun and the moon, and yet, they both work extra-ordinarily.

In India, we train 6-7 times a week, performing almost 40-50 sets a day!!! yes, this for ppl in the west is OVERTRAINING.. but, not here. we have been doing this for decades. most indians have horrible genetics. thats why we are rarely on the international circuit. its like: a "hunk" from here is only an average guy out there.

Perhaps thats why programs like GVT, Vince Gironda's 8X8, and OVT work so well here. Similarly, programs like 5x5 (Bill Starr's) are hopeless over here.

ok, i go a pretty big gym.. i am one of the youngest guys to pump... most members are like 35-40 year olds who have suddenly developed the urge to get into shape. in my gym, i am the only guy to squat as heavy as 250lbs.. now, in america this is shit... nothing to feel so pround of at all - but out here its like the next big thing...

But, like as I said before: I am not here to discuss the Merits / Demerits of this type of training.

now, i train without a single supplement (apart from Optimum Whey)... but, my point is: i know i wont's be able to squat 500lbs in India... Its just not possible !! It will take me like 10-15 YEARS ! so strength training in india is very limited... yes, strength will increase, but only upto a point.

i would just like to say that workouts are ppl specific. ppl with horrible genetics should alter all workouts.

for example: i have horrible genetics: i have always been a fat kid.

a year and a half ago, i was 34.3% body fat. i trained 2-3 hours a day: full body routines - all heavy weights, yes: every single fucking day (mon-Sun), and body fat % dropped from 34.3 to 25 in 2 months with a constant bodyweight of 75kgs...

now, i started a variation of one of Chad Waterburys rouitnes training each muscle group (directly or indirectly) 5-6 times a week and in three weeks my weight has gone from 75 kgs to 81 kgs with a body fat % of 15 - again no supplements except whey

this is my routine:
Day 1: Maximum Effort
Day 2: Endurance
Day 3: Cardio
Day 4: Hypertrophy
Day 5: Speed / Explosive Strength
Day 6: Volume
Day 7: Rest / Cardio

Compound Exercises

Chest
Incline / Flat / Decline Barbell / Dumbbell Bench Press
Pull Overs

Back
Lat Pull Down
Chin-Ups
Barbell / Dumbbell Rows
Upright Rows
Hyper Extensions
Good Mornings

Legs
Squats
Hack Squats
Lying / Seated Leg Curls
Lunges

Isolation Exercises

All exercises training the Arms , Abdominals and Calves directly are Isolation Exercises.

having said that, here are the specifics:

Day 1:
Method = Maximum Strength
No. of Exercises = 6
Type of Exercises = All Compound / 4 Compound + 2 Isolation
Sets per Exercise = 5
Reps per Set = 3
Load = Heavy (5RM)
Rest = 120-300 Seconds
Tempo = Perform concentric (lifting) fast; perform eccentric (lowering) under control

Day 2:
Method = Endurance
No. of Exercises = 8
Type of Exercises = 6 Compound + 2 Isolation
Sets per Exercise = 2
Reps per Set = 25
Load = Light (27RM)
Rest = 90 Seconds between antagonistic supersets
Tempo = Perform concentric (lifting) fast; perform eccentric (lowering) under control

Day 3:
Cardio

Day 4:
Method = Hypertrophy
No. of Exercises = 8
Type of Exercises = 4 Compound + 4 Isolation
Sets per Exercises = 3
Reps per Set = 8
Load = Medium (10RM)
Rest = 75 Seconds
Tempo = Perform concentric (lifting) fast; perform eccentric (lowering) under control

Day 5:
Method = Speed / Explosive Strength
No. of Exercises = 6
Type of Exercises = Speed Bench Press, Speed Squats, Speed Reverse Lunges, Speed Decline Sit-Ups, Speed Flat Sit-Ups, Speed Pull Downs
Sets per Exercise = 6
Reps per Set = 3
Load = Medium (18RM)
Rest = 60 Seconds
Tempo = As fast as humanly possible while maintaining proper form

Day 6:
Method = Volume
No. of Exercises = 3
Type of Exercises = "The Next Big Three" - Overhead Press & Squat, Deadlift Walks and Sternum Chin-Ups / Sternum Lat Pull Down
Sets per Exercise = 10
Reps per Set = 3
Load = Heavy(7RM)
Rest = 60 Seconds
Tempo = Perform concentric (lifting) fast; perform eccentric (lowering) under control

Day 7:
Rest / Cardio

Day 8:
Repeat

well, thats it. Its been working VERY WELL for the last 3 weeks. but, back to the original point - will it work for someone living in the WEST...? I SERIOUSLY doubt it..!!!

[Darkhorse]

I'm not agreeing with you on this. It falls most assuredly on dieting. For example, don't people in India believe a cow is sacred and cannot eat red meat? I'm not sure which is why I ask. The genetics thing is a poor excuse for anyone so I'm glad you brought that up.

Second....About climate. There is definately no way climate is a factor. In India, it's what....Hot outside? Arid? Does this mean if it's raining outside that my max on my bench press drops 50 lbs? No. Matter of fact, soldiers in Iraq have gyms set up and I'm quite sure both climates are about the same depending on how close/far from the fertile cresant they are. (I noticed a big difference in climate)

Lastly, at 16 years old you've got a pretty advanced program. However, I doubt you need anything more than a 4 or 5 day split to grow since you're relatively new to the gym. I'm not knocking you, but you cannot say that you have years of experience if you're 16...Being a 13 year old running around the gym doesn't count or else I can take my 8 years and add 5 more.

Take advantage of all that natural testosterone flowing rapidly through your veins!! Puberty gives you a great natural advantage that should be utilized through a volume program.

[Darkhorse]

BTW, I'm not attacking you. I applaud you for having the same commitment and passion for this game as I have! I will say with my level of experience that you are getting way ahead of yourself. I'm sure people could say, "well if it works for you, stick with it." However, anything will work for the first few years. My advice is a volume program to coincide with your age's test production!

[_Wolf_]

alright 0311,

thanks for the honest reply: yes i am pretty committed...

BUT...!!!!!! : it has been REPEATEDLY proven, that programs such as Bill Starr's 5x5 (however great they might be), do NOT work in India...

yes, the cow is sacred: but only for some ppl...

but i belong to many religions owing to generations of mixed marriages from my Dad's and Mum's side: i (for one), am 1/4th Hindu, 1/4th Protestant, 1/4th Jain and 1/4th Brahmin... yes: i have an identity crisis !

and i agree with you: at 17, i don't have much experience, but does that mean that what i'm talking is shit....?

the program may be advanced: but its working... see, THATS my point: what works for you guys there may not work at all over here, and what works here is horrible for you there...

in my article about strength bodybuilding, you said: whats up with you and Chad..? ys, i have been reading like a madman about Chad Waterbury: and i have gained quite a lot of knowledge (to be called "ahead of myself")...

next: about "joining the bandwagon": hey thats not true... i never did Max OT - in fact NO ONE in India has been successful at Max OT (even after taking weightgainers, creatine + whey - i guess only steroinds and fat burners are left out).... but hey; does that mean that MAX OT as a whole is a horrible schedule..? well, no...

see, i know: when i come to America to study, i'm gonna have to do what you guys do, coz it will suit the climate.... in India, (its not arid but tropical - i live in Bombay), doing 12 sets a day is a shitty workout...

i know guys who perform 18 sets to failure (15 reps) per body part, 6 days a week and they experience NO growth... while at the same time: guys who modify GVT (10x10 + 10x10 + 2-3x15), end up making TREMENDOUS gains...

now, you mentioned "volume program"... well, judging by what you have read above: what would be a new volume program suitable for my goal (strength)....?

oh - and i have no problem if you attack me: i consider you to be one of the best guys on this site and thats why i respect your opinion so much...

Once again: thanks for saying i have committment and passion... i do..

[Darkhorse]

i don't have much experience, but does that mean that what i'm talking is shit....?

Just unnecessary.

well, judging by what you have read above: what would be a new volume program suitable for my goal (strength)....?

Hmmm. Just a week or two ago you were doing 8x8 training. That is a mass workout. So now you want to do a strength program?

it has been REPEATEDLY proven, that programs such as Bill Starr's 5x5 do NOT work in India...

This doesn't disprove that it's more than likely dietary restrictions, not the temperature outside.

[_Wolf_]

0311, i din mention this before, but one the main reasons why i can't do Day Specific Training (i.e. One on then COMPULSARILY 1 Off, then One on, etc) is because i lead a hectic life...

see, i have the habit of training non-stop fow 2-3 weeks at a time (yes 2-3 weeks = 2-3 x 7 days) then taking 3-5 days off to study... see, i am doing "Prep School" International Baccalaureate Diploma.... so i have 3-4 weeks of chilling out, then 1-2 weeks of intense studying..

thats why i never did HST: its just too day specific....

[Darkhorse]

"joining the bandwagon": hey thats not true... i never did Max OT

I'm not talking about max-ot. I said a 4 or 5 day split. However, I'm glad you understand that there is no need for direct arm work.

(its not arid but tropical - i live in Bombay), doing 12 sets a day is a shitty workout...

So my Marine buddies in Hawaii are fucked as well?? In fact, that's the trend out there. Tropical does nothing to effect gaining weight. Hawaii is one of the most tropical places I know of.

[RoryL]

At 17, you're getting a great start. And yes, I do feel with consistent effort, consistency, and intelligent training and diet you will be able to squat 500lbs. one day. It may take 10-15 years but if you stay the course, you can achieve this. To reach a certain level, it takes most people years and years to develop. Be patient and stay positive.

[_Wolf_]

Originally Posted by 0311

Hmmm. Just a week or two ago you were doing 8x8 training. That is a mass workout. So now you want to do a strength program?

yes, i'm sorry to say, when i started reading about the sport of weighlifting a few weeks ago, i realized what strength training is and what bodybuilding is, but a few days ago, i actually understood the meaning of that and made up my mind = strength training (but i little mass on the side)...

[_Wolf_]

Originally Posted by 0311

So my Marine buddies in Hawaii are fucked as well??

are they genetically weak...?