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..!!!