Muscle Confusion for Faster Progress
By Vince Gironda
Considering the fact that each muscle gets used to a workout by the third training session, I have found a better form of progression is to change the workout rather than increasing the weight, this way the body cannot adjust to routine and has to increase strength and muscle size to handle the unaccustomed work it is asked to do! As I mentioned before, the body adjusts to routine very quickly and in bodybuilding, this should be avoided. In short, keep the muscles confused. I tell my students that if you do not see changes in each workout, you should ask questions and I will find the reason changes are not occurring, (i.e. overwork, nutritional, not forcing reps, etc.)
Tension
People living in isolated areas of the world on food without pesticides, stabilizers, bleaches and preservatives, food grown in soil with no chemical fertilizers added, will never refer to nervous tension in the abdominal region. They relate to the stomach only when hungry.
Blueprint
Designing a workout program for a student requires that I locate all of the weak points of each muscle he will be working on and prescribe the exercise to develop the underdeveloped area of that specific muscle. The next step is to design a program to work each muscle within the confines of the student's own personal recuperative processes, because overwork produces over-tonis or tissue loss. This condition is often evident in bodybuilders who overwork the abdominal area, resulting in a bloated and smoothed out appearance.
Bodybuilding for Women
Why does everyone, including the people who supposedly teach and train women in health clubs and spas, consider women to be somehow different in the way they react to exercise? They are not! Women are, however, leg creatures. For millions of years, women were the pack animals while men carried only their spears and clubs when the family or tribe was on the move. The men had to be unburdened and able to move fast in case of trouble. The men developed strength in the arms and shoulders. The women developed legs and hips. Leg work, by the way, enhances upper body development by 15 per cent. So a woman who is working on bust improvement must not exclude leg work if she wants maximum gains in the bustline.
ENDURANCE TESTS
In training you can't expect the best gains if you have trouble getting through your workout; so I'm sure you are interested in endurance in relation to your training. Desiccated liver is very important when it comes to obtaining increased endurance levels.
Benjamin H. Ershoff, Ph.D, performed an experiment with rats in order to test an anti-fatigue diet. He had an idea that there is something in liver that might produce energy. He used 3 gr0vps of rats feeding them for 12 weeks as much as they wanted of 3 different diets:
Group I - ate - basic diet. fortified with 9 synthetic and 2 natural vitamins.
Group 2 - ate the same diet with added B complex.
Group 3 - ate the same diet, but instead of B, 10% desiccated liver was added.
The outcome: Group 1 had little growth while group 2 experienced a little higher rate of growth. The third group grew about 15 per cent more than group one.
Another test was given for fatigue. The rats were placed into a drum of water from which they could not escape. They had to keep swimming or drown.
Group 1 lasted about 13 minutes. For group 2 there was little difference. But group 3 lasted much longer, most still swimming at the end of a 2 hour period. The rats that had received desiccated liver could swim almost 10 times as long as the others, without becoming exhausted.
3-DAY MAXIMUM ROUTINE
This concept allows a complete tissue break-down and insures results. Simply take the same workout you are taking now, but work your upper body three days in a row and then switch to legs and work them 3 days. This gives a complete 72 hour rest to the opposite area.
WEIGHT GAINING HINT
Do not miss a workout unless necessary. Your whole body-building program is based on regular habits. Keeping on a set schedule will insure continued gains and fewer losses.
3 SETS OF MAXIMUM
One of my concepts for Body Building, 3 sets of 8 reps maximum, is backed up by De Larme and Watkins' book "Progressive Resistance Exercise." My experience has shown me that most bodybuilders overwork, causing muscle tissue loss. As a matter of fact, Gary Westfall and Charlie Carpenter (Key Club members) are employing this system and both are now sporting 17.1/2" arms!
Sets and Reps
I read a great deal of your articles in "Iron Man" and "Muscle Mag" and I believe your training programs.
My only question is this:
I do not understand the scheme of sets and reps, especially the so-called 10-8-6 system.
Could you explain it to me?
I also do not understand why you advocate "no squatting" as I find these very beneficial. Thank you very much.
P.S. I am 28 years old, 6', 195 lbs., and work as a N.Y.City fireman.
My 10-8-6-15 routine calls for 10 reps with 60 percent of your maximum in the exercise performed for the number of reps required and 8 reps for the second set 75 percent of maximum, and 6 reps maximum for the third set.
The fourth set is a flushing set to pump capillaries with blood and you do fifteen reps with about 35 percent of your maximum. O.K.?
I advocate NO squatting, but I do advocate leg work! (Hack slide or Sissy squats). I have seen too many physiques destroyed by Deep Knee Bends.
Squats and Deadlifts
Is it possible to gain muscular bulk without doing heavy squats and deadlifts? It is uncomfortable for me to do these two exercises because I have hemorrhoids and weak knees. When I push squats and deadlifts my thighs begin to get larger, but so do my hemorrhoids, so this is no good.
I understand that you don't even have squat racks in your gym, so will the above course help me to gain bulk without squatting?
I have a small bone structure, if this makes any difference.
1 - 15 percent extra gains can be acquired in the upper body by including leg work. But not squats as they spread and develop glutes and upper thigh disproportionately. Please stick to Hack Slide and Sissy Squats only! The hyperextension for lower back is superior to deadlifts!
2 - Bone structures means nothing.
3 - As to your question as to whether you will gain or not, write me in 90 days and let me know how much you have gained.
By Vince Gironda
Considering the fact that each muscle gets used to a workout by the third training session, I have found a better form of progression is to change the workout rather than increasing the weight, this way the body cannot adjust to routine and has to increase strength and muscle size to handle the unaccustomed work it is asked to do! As I mentioned before, the body adjusts to routine very quickly and in bodybuilding, this should be avoided. In short, keep the muscles confused. I tell my students that if you do not see changes in each workout, you should ask questions and I will find the reason changes are not occurring, (i.e. overwork, nutritional, not forcing reps, etc.)
Tension
People living in isolated areas of the world on food without pesticides, stabilizers, bleaches and preservatives, food grown in soil with no chemical fertilizers added, will never refer to nervous tension in the abdominal region. They relate to the stomach only when hungry.
Blueprint
Designing a workout program for a student requires that I locate all of the weak points of each muscle he will be working on and prescribe the exercise to develop the underdeveloped area of that specific muscle. The next step is to design a program to work each muscle within the confines of the student's own personal recuperative processes, because overwork produces over-tonis or tissue loss. This condition is often evident in bodybuilders who overwork the abdominal area, resulting in a bloated and smoothed out appearance.
Bodybuilding for Women
Why does everyone, including the people who supposedly teach and train women in health clubs and spas, consider women to be somehow different in the way they react to exercise? They are not! Women are, however, leg creatures. For millions of years, women were the pack animals while men carried only their spears and clubs when the family or tribe was on the move. The men had to be unburdened and able to move fast in case of trouble. The men developed strength in the arms and shoulders. The women developed legs and hips. Leg work, by the way, enhances upper body development by 15 per cent. So a woman who is working on bust improvement must not exclude leg work if she wants maximum gains in the bustline.
ENDURANCE TESTS
In training you can't expect the best gains if you have trouble getting through your workout; so I'm sure you are interested in endurance in relation to your training. Desiccated liver is very important when it comes to obtaining increased endurance levels.
Benjamin H. Ershoff, Ph.D, performed an experiment with rats in order to test an anti-fatigue diet. He had an idea that there is something in liver that might produce energy. He used 3 gr0vps of rats feeding them for 12 weeks as much as they wanted of 3 different diets:
Group I - ate - basic diet. fortified with 9 synthetic and 2 natural vitamins.
Group 2 - ate the same diet with added B complex.
Group 3 - ate the same diet, but instead of B, 10% desiccated liver was added.
The outcome: Group 1 had little growth while group 2 experienced a little higher rate of growth. The third group grew about 15 per cent more than group one.
Another test was given for fatigue. The rats were placed into a drum of water from which they could not escape. They had to keep swimming or drown.
Group 1 lasted about 13 minutes. For group 2 there was little difference. But group 3 lasted much longer, most still swimming at the end of a 2 hour period. The rats that had received desiccated liver could swim almost 10 times as long as the others, without becoming exhausted.
3-DAY MAXIMUM ROUTINE
This concept allows a complete tissue break-down and insures results. Simply take the same workout you are taking now, but work your upper body three days in a row and then switch to legs and work them 3 days. This gives a complete 72 hour rest to the opposite area.
WEIGHT GAINING HINT
Do not miss a workout unless necessary. Your whole body-building program is based on regular habits. Keeping on a set schedule will insure continued gains and fewer losses.
3 SETS OF MAXIMUM
One of my concepts for Body Building, 3 sets of 8 reps maximum, is backed up by De Larme and Watkins' book "Progressive Resistance Exercise." My experience has shown me that most bodybuilders overwork, causing muscle tissue loss. As a matter of fact, Gary Westfall and Charlie Carpenter (Key Club members) are employing this system and both are now sporting 17.1/2" arms!
Sets and Reps
I read a great deal of your articles in "Iron Man" and "Muscle Mag" and I believe your training programs.
My only question is this:
I do not understand the scheme of sets and reps, especially the so-called 10-8-6 system.
Could you explain it to me?
I also do not understand why you advocate "no squatting" as I find these very beneficial. Thank you very much.
P.S. I am 28 years old, 6', 195 lbs., and work as a N.Y.City fireman.
My 10-8-6-15 routine calls for 10 reps with 60 percent of your maximum in the exercise performed for the number of reps required and 8 reps for the second set 75 percent of maximum, and 6 reps maximum for the third set.
The fourth set is a flushing set to pump capillaries with blood and you do fifteen reps with about 35 percent of your maximum. O.K.?
I advocate NO squatting, but I do advocate leg work! (Hack slide or Sissy squats). I have seen too many physiques destroyed by Deep Knee Bends.
Squats and Deadlifts
Is it possible to gain muscular bulk without doing heavy squats and deadlifts? It is uncomfortable for me to do these two exercises because I have hemorrhoids and weak knees. When I push squats and deadlifts my thighs begin to get larger, but so do my hemorrhoids, so this is no good.
I understand that you don't even have squat racks in your gym, so will the above course help me to gain bulk without squatting?
I have a small bone structure, if this makes any difference.
1 - 15 percent extra gains can be acquired in the upper body by including leg work. But not squats as they spread and develop glutes and upper thigh disproportionately. Please stick to Hack Slide and Sissy Squats only! The hyperextension for lower back is superior to deadlifts!
2 - Bone structures means nothing.
3 - As to your question as to whether you will gain or not, write me in 90 days and let me know how much you have gained.
via World Class Bodybuilding Forum http://www.worldclassbodybuilding.com/forums/f482/muscle-confusion-for-faster-progress-138685/
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