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Started By FS275 (Mandeville, La., U.S.A.)
Started on: 12/2/2012 3:46:26 AM, viewed 3340 times
Scientific volume

Although the below contradicts HIT the basic theory is sound. Its definitely not just mindlessly pounding out set after set w/ an arbitrary level of resistance.


The premise behind the russian muscle building workout is elegantly simple, as all solid science is. Tension increases the uptake of amino acids, protein building blocks, by the muscles. Therefore the higher is the tension (weight) and the longer time the muscle spends under it (reps)–the better are your
chances of making it big. It is like throwing a scoop of protein into your muscles with every rep. The bigger the scoop and the more scoops you have thrown down the hatch—the greater the results.
The logical way to meet the above requirements is to: 1) reduce the reps to 4-6 per set to allow for heavy weights; 2) perform many, 10-20 on average, sets; 3) terminate all the sets a couple of reps before failure to avoid premature fatigue which would force the reduction in weights or/and sets.

This Topic has 6 Replies: Displaying 1 - 4 out of 6 Replies:
Nothing (New Orleans, LA, U.S.A.) on 12/2/2012 12:12:12 PM

More volume nonsense. So how many sets is it 10 or 20? And why 4-6 reps? If tension is the true stimulus then why not do some long sets of 15-20 reps that will keep tension even higher? All the type of training above will induce is sarcoplastic hypertrophy and not even that effectively given the low number of reps. It′s also the easiest to lose when you take time off and the quickest to come back. Sarco is only 10-15% of your total muscular growth potential.

The goal is still myofibrial with progressive overload of heavy weights. Which means a proper HIT Heavy Duty workout (or any other system that constantly pushes you to get stronger for a smaller number of sets).

FS275 (Mandeville, La., U.S.A.) on 12/2/2012 12:40:26 PM

I think it all boils down to results. Jones proved w/ numerous trainees that HIT will induce the biggest gains over volume.

Here′s a great quote which proves HIT′s superiority >

Without single exception up to this point, we have been able to add from 3/8 of an inch to 1/2 inch to the cold measurement of the upper arms of advanced bodybuilders within a matter of a very few days of proper training – even when these same individuals have been unable to add as much as 1/8 inches to their arms as a result of several years of steady training. Having reached what they consider their maximum-possible muscular size, such men are literally shocked to find themselves suddenly growing again – growing fast. Sergio Oliva′s arms were huge before he ever heard of DeLand, Florida – but look at the picture of him on page 593; his arms were never before "that big." Franco Columbu was one of the strongest men in the world before he came to DeLand for two weeks of training, but his arms were not as large as they should have been to be in proportion to his other muscular structures – ten months later, when I saw him in New York, his arms were a full inch and a quarter larger. After ten years of steady training – two years with no gains at all – Chuck Amato has gained nearly two full inches in arm size. Casey Viator, starting with arms that were already huge, added a full inch and a quarter to his cold upper-arm measurement. Dozens of other men have done as well – or better; from very brief
training.

My one & only problem w/ HIT & its preachers is the fact I stated before - Its best done very sporadically. None of the ^ above men trained longer than a month at THAT intensity level and they are genetic superiors. Also notice that training is in those examples to arm training which is easy compared to deads & squats. Try training deads & squats at THAT intensity level...most need at least a week just walk right again, if not 2 weeks, some even 3.

Nothing (New Orleans, LA, U.S.A.) on 12/2/2012 1:03:37 PM

Jones arm cure that he used to get that half inch was to have guys fly down to Deland, FL. He would have the previously overtrained volume BBer take 2-3 full days off doing nothing, do a HIT workout on a few Nautilus machines, take another day of and presto arm size.

I think Mike fixed a lot of the problems with earlier Jones HIT for long term training. The volume and frequency of old school Jones workouts isn′t maintainable by anyone, even a Viator, for more than a few months. Something like HD1 or 2 ideal routines can be done indefinitely. You even see this with Darden today putting most of his trainees on a once weekly full body routine of only 7-8 exercises.

FS275 (Mandeville, La., U.S.A.) on 12/2/2012 7:00:21 PM

I don′t think sarcoplasmatic (pumping) is what pavel is going for w/ the russian commando w/out. In fact he expands on the fallacy of sarco-growth.

"There are two types of muscle growth. Myofibrillar hypertrophy, or ′real′ muscle growth, is an enlargement of the muscle fiber as it gains more myofibrils, things which contract and generate tension. The muscle gets stronger and harder. Myofibrillar hypertrophy is accomplished by training with heavy weights. Sarcoplasmic hypertrophy, on the other hand, is a worthless increase in the volume of the muscle cell fluid as a result of high rep training. The fluid, sarcoplasm, accounts for 25-30% of the muscle′s size."

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