WORKOUT
SYSTEMS
Book II: Muscle Mass
15 proven weight training protocols to
develop maximum muscle bulk
Weightlifting Action Photos: Bruce Klemens
Cover Image: Doug Young
Copyright © 2017, Poliquin Performance Center 2, LLC. All rights reserved
First Edition, 2017
All materials, content and forms contained on or in this publication are the
intellectual property of Poliquin Performance Center 2, LLC, and may not be
copied, reproduced, distributed or displayed without the expressed written
permission of Poliquin Performance Center 2, LLC.
Poliquin Performance Center 2, LLC, does not warrant, either expressly or
implied, the accuracy, timeliness, or appropriateness of the information
contained in this publication. Poliquin Performance 2, LLC, disclaims any
responsibility associated with relying on the information provided in this
publication. Poliquin Performance Center 2, LLC, also disclaims all liability for
any material contained in other publications.
Warning: Before beginning any exercise program, consult with your physician
to ensure that you are in proper health. This book is not meant to provide
medical advice; you should obtain medical advice from your private health
care practitioner. No liability is assumed by the Poliquin Group for any of the
information contained herein.
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Table of Contents
Introduction . . .................................................................... 1
WORKOUT SYSTEMS
1. Boyer Coe’s Work Capacity Workout.. ............................... 3
2. German Volume Training................................................. 9
3. German Volume Training, Advanced . . ............................... 13
4. Lou Ferrigno’s “Incredible Hulk” Workout. . ...................... 23
5. Mike Mentzer’s Heavy Duty............................................. 31
6. Nautilus Training . . .......................................................... 37
7. Nautilus Leg Workout...................................................... 43
8. The 100 Reps Method. . .................................................... 47
9. Post Exhaustion Method................................................. 49
10. Pre-Exhaustion Training................................................ 53
11. Superslow..................................................................... 57
12. 10/8/6 Training Method.. ................................................ 61
13. Train Twice a Day.......................................................... 65
14. 20-Rep Squats.............................................................. 69
15. Vince Gironda’s 8x8...................................................... 73
Glossary............................................................................ 79
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INTRODUCTION
The workouts presented in this book are among the most effective
for improving muscle mass. Some are more effective for improving
strength, but they do so at the expense of developing maximal muscle
mass.
As a general guideline, these are the loading parameters for developing
muscle mass:
Intensity: 60-82%
Repetitions: 6-20 RM
Sets: 3-6
Rest Intervals: 2-4 minutes
Concentric Tempo: 1-10 seconds
Eccentric Tempo: 4-10 seconds
Total Set Duration: 20-70 seconds
From this starting point, creative sports scientists; strength coaches,
personal trainers, and athletes have developed systems that apply
these guidelines. This book represents a sampling of such programs,
selected because they have stood the test of time by consistently producing success.
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Chapter 1
Russia weightlifter David Rigert broke 68 world records and possessed tremendous upper body strength. He could military press 374 pounds, bench
press 463 pounds (with legs raised), and standing Olympic press 436
pounds at a bodyweight of 198 pounds.
Boyer Coe’s Work Capacity Workout
Boyer Coe won the Teen Mr. America, Mr. America and Mr. Universe; he
also placed fourth on three occasions in the Mr. Olympia. In 1994, in his
mid 40s, Coe returned to the stage after a 10-year hiatus and took third at
the Masters Mr. Olympia. Coe designed a workout program called “work
capacity training” for increasing both your hypertrophy levels and your
strength endurance.
As a young teen, Boyer Coe knew he had what it would take to become a
champion bodybuilder.
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Boyer Coe’s Work Capacity Workout
Coe began lifting in 1960 at age 14, and by age 17 he could bench press
420 pounds – quite an accomplishment when you consider that he
did it without the benefit of any of the special supportive gear used by
today’s powerlifters.
Two years later Coe won the Mr. Louisiana title and then went on to
win the Teen Mr. America, Mr. America and Mr. Universe; he also
placed fourth on three occasions in the Mr. Olympia. In 1994, in his
mid 40s, Coe returned to the stage after a 10-year hiatus – in amazing
shape – and took third at the Masters Mr. Olympia, defeating former
Mr. Olympia Chris Dickerson. And the secret to Coe’s success?
“At the most basic level, there are no real secrets, although it’s only
human nature for young bodybuilders to think that there are,” says
Coe. “You must work hard and apply 100 percent effort 100 percent of
the time. Hard work is something that 99 percent of the people in the
world shy away from. If something proves to be the least bit difficult
to achieve, they immediately give up. The man or woman who doesn’t
give up, who goes on despite something being difficult to achieve,
always comes out on top.”
At 5’7” and a ripped 215 pounds, Coe was known for his amazing
biceps, which seemed to be composed of several mounds of small biceps stacked upon each other. He was always in shape – you only have
to look at the history of his photos to see he was a master of peaking
at the right time. And for any of you older readers seeking inspiration
to keep in shape, check out the photos when Coe was at his prime and
compare them to how he looked at the 1994 Masters Mr. Olympia.
Coe knew exactly what it took to get in top shape and stay that way.
Although Coe says there are no secrets in bodybuilding, one of the reasons he was so successful is that he always had an open mind – he was
known as a “thinking bodybuilder.” Coe was able to set aside his ego
and experiment with new training methods to bring his conditioning to
higher levels. Case in point: Coe’s work with Arthur Jones, founder of
the Nautilus and MedX corporations.
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In the ’70s and early ’80s Jones was known for surrounding himself
with the best bodybuilders of his era. In 1982 Coe went to work for
Jones and was personally trained by him. Although Casey Viator and
the Mentzer brothers apparently thrived on this type of training, it
wasn’t right for Coe. Coe found that after eight months of training
under Jones’ supervision, he had made no gains in muscle size; what’s
more, after that experiment Coe changed his workouts and quickly
added 20 pounds of muscle.
Coe believed that he had less genetic potential than Casey Viator or
Sergio Oliva, two other top bodybuilders whom Jones trained – Coe
joked that Viator had only to look at weights to grow! As such, Coe felt
that to compete at the highest levels he had to train smart and outwork his competition – he says that he could push himself to the limit
and that he seldom missed a workout.
Coe designed the following workout program for increasing both your
hypertrophy levels and your strength endurance. It’s called “work
capacity training” and involves using descending loads in the following
manner:
1. Warm up until you get to a weight at which you will struggle to
complete a 12-repetition maximum.
2. Perform 12 strict reps with that weight.
3. Rest only 60 seconds, during which you decrease the weight by
2.5 to 10 pounds, depending on your strength level and the nature
of the exercise.
4. Perform as many STRICT reps as possible with the new weight.
5. Rest only 60 seconds, during which you decrease the weight by
5 to 10 pounds, depending on your strength level.
6. Do as many STRICT reps as possible with the new weight.
7. Rest only 60 seconds and decrease the weight by 5 to 10
pounds, depending on your strength level.
8. Perform as many STRICT reps as possible with the new weight.
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At this point, you will move on the next exercise using the same workout protocol. A total of three exercises are performed per bodypart.
Here is a sample of a workout capacity training program
for the shoulders:
A. Seated Barbell Military Press, 4 x 8-12, 3010, rest 60 seconds
B. Low-Pulley-Rope Upright Row, 4 x 8-12, 2010, rest 60 seconds
C. Seated Lateral Raise, 4 x 8-12, 3010, rest 60 seconds
Because the B and C exercises in this workout use many of the same
muscles as the first exercise, you may only need one warm-up set for
these exercises. Here is how the workout could progress, step by step.
Note how after the first set of each exercise, the weights are adjusted
according to strength level and fatigue.
A. Seated Barbell Military Press
1. Warm up
2. 145 x 12
3. Rest 60 seconds
4. 140 x 10
5. Rest 60 seconds
6. 135 x 11
7. Rest 60 seconds
8. 130 x 9
9. Rest 60 seconds
B. Low-Pulley-Rope Upright Row
1. Warm-up
2. 115 x 12
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3. Rest 60 seconds
4. 110 x 9
5. Rest 60 seconds
6. 105 x 12
7. Rest 60 seconds
8. 100 x 10
9. Rest 60 seconds
C. Seated Lateral Raise
1. Warm-up
2. 35 x 12
3. Rest 60 seconds
4. 32.5 x 12
5. Rest 60 seconds
6. 30 x 11
7. Rest 60 seconds
8. 27.5 x 8
DONE!
Coe’s successful career spanning more than three decades will ensure that he is remembered as one of the legends of bodybuilding. An
ambassador for the sport, Coe speaks frequently to groups about its
lifelong benefits. In fact, Boyer Coe is a role model for all that is right
about bodybuilding.
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Chapter 2
In 1976 East Germany’s Gerd Bonk clean and jerked 556 pounds, making
him the first to lift over 250 kilos (550 pounds). Bonk began as a track and
field athlete, setting the East German youth record in the shot put with a
result of 58.46 feet (17.82 meters).
German Volume Training
German Volume Training (GVT) was introduced to the bodybuilding
community over two decades ago. GVT is a variation of a high-volume
method developed by US bodybuilding guru Vince Gironda. One of the
major differences between GVT and Gironda’s method is that GVT
contains more rest time between sets, which in turn enables you to
use more weight and thus pack on more muscle mass.
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German Volume Training
German Volume Training (GVT) was introduced to the bodybuilding
community over two decades ago. The exact origin of GVT is a subject
of extensive debate in the bodybuilding community, but its roots are
believed to be in German powerlifting; women’s bodybuilding pioneer
Bev Francis is said to have used such a workout. Others believe GVT
is a variation of a high-volume method developed by US bodybuilding
guru Vince Gironda. One of the major differences between GVT and
Gironda’s method is that GVT contains more rest time between sets,
which in turn enables you to use more weight and thus pack on more
muscle mass.
Regardless of GVT’s origin, if you are willing to work hard and follow
the training protocols exactly as prescribed, you’ll find that GVT is one
of the fastest ways to pack on a lot of muscle in a short period of time.
Motor units are nerves that cause a specific group of muscle fibers to
contract. GVT targets a group of motor units and subjects them to a
high volume of repeated efforts, specifically 10 sets of 10 reps of one
exercise. The body adapts by increasing the size of those targeted
fibers.
With this training protocol, your goal for each exercise is to complete
10 sets of 10 reps with the same weight for each exercise. This means
you cannot use a weight that allows you to complete only 10 reps for
your first set, because fatigue will not allow you to perform 10 reps for
the remaining sets. A good approach is to start with a weight that you
could lift for 20 repetitions, or about 60 percent of your best single.
Thus, if you can bench press 200 pounds for 1 rep, you would use 120
pounds for this exercise.
After your first workout, a good goal is to try to increase the weight by
about 2.5 percent for each workout, as follows:
Workout 1: 120 x 10 x 10
Workout 2: 125 x 10 x 10
Workout 3: 130 x 10 x 10
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Workout 4: 135 x 10 x 10
Workout 5: 140 x 10 x 10
Workout 6: 145 x 10 x 10
We all have our off days, and occasionally you may not be able to
complete 10 repetitions in a workout – that’s to be expected. However,
the weight should be light enough that on most days you will be able
to complete 100 repetitions.
In the following GVT workout you will perform each training session a
total of six times – at least two days’ rest is needed between workouts.
Although you may perform additional work, limit the number of GVT
exercises to just two, as this method can easily result in overtraining.
Chest and Back
A1. Incline Dumbbell Press, 10 x 10, 4010, rest 75 seconds
A2. Chin-Up, Neutral Grip, 10 x 10, 4010, rest 75 seconds
B1. Flat Dumbbell Press, 3 x 12-15, 3010, rest 60 seconds
B2. Bent-Over Single-Arm Dumbbell Row, 3 x 12-15, 3010, rest 60
seconds
Legs
A1. Back Squat, Heels Elevated, 10 x 10, 4010, rest 75 seconds
A2. Lying Leg Curl, 10 x 10, 4010, rest 75 seconds
B1. Dumbbell Semi-Stiff-Leg Deadlift, 3 x 10-12, 3020, rest 60
seconds
B2. Standing Calf Raise, 3 x 10-12, 2012, rest 60 seconds
Arms
A1. EZ-bar Reverse Scott Curl, 10 x 10, 4010, rest 75 seconds
A2. Dips, 10 x 10, 4010, rest 75 seconds
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B1. Incline Dumbbell Curl, 3 x 12-15, 3010, rest 60 seconds
B2. EZ Bar Lying Triceps Extension, 3 x 10-12, 3110, rest 60 seconds
Besides being a physically challenging workout, GVT requires such a
high volume of work that it is mentally taxing. This is why you should
take a long break after a GVT cycle – a sound approach would be to
only perform it twice a year.
Although GVT does not produce a high level of growth hormone
release, it is not as effective in the short term for reducing body fat
compared to some other programs, such as the German Body Comp
program. However because GVT is a superior method of increasing
muscle mass, it will more effectively raise your metabolism (the rate
at which you burn calories). For every pound of lean tissue gained on
GVT, there is often a loss of an equal amount of fat weight – this is
especially true for women.
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Chapter 3
The 1984 Olympic champion in the 220-pound bodyweight class, West
Germany’s Rol Milser broke the world record I the clean and jerk in the
181-pound bodyweight class with 457 pounds and in the 198-pound bodyweight class with a best of 490 pounds.
German Volume Training, Advanced
The most common question about German Volume Training is how
it might be adapted for an advanced trainee–someone with a good
5-years training experience. This chapter will answer that question,
presenting a variation where the goal is to complete 10 sets of 5 reps
with the same weight for each exercise rather than 10 reps.
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German Volume Training, Advanced
When German Volume Training was introduced in Muscle Media 2000
magazine, it was the most popular article they had ever published.
Since then, it has been reprinted, translated, copied, attacked, “modified” or “improved,” pirated, you name it. Why? Because it works;
because it works very well.
The most common question about German Volume Training is how
it might be adapted for an advanced trainee–someone with a good
5-years training experience. Before getting into that, let’s recap the
most important points regarding German Volume training:
1. You do ten sets of a single “most bang for your buck” exercise.
2. You strive to do a pre-determined number of reps on each set, i.e.
ten sets of ten reps.
3. You preferably alternate with the antagonist “most bang for your
buck” exercise.
4. You only increase the weight once all ten sets are completed with
the pre-determined starting weight. The load used is submaximal, you
do not try to reach failure on all sets, but only the last three should
be hard. Basically you get the training effect from the law of repeated
efforts.
A typical workout might look like this:
A. Bench press (the goal is to do 10 sets of 10 with 200
pounds):
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 9 reps
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Set 6: 7 reps
Set 7: 7 reps
Set 8: 8 reps
Set 9: 7 reps
Set 10: 6 reps
B. Barbell Row (the goal is to do 10 sets of 10 with 200
pounds):
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 9 reps
Set 5: 8 reps
Set 6: 7 reps
Set 7: 7 reps
Set 8: 7 reps
Set 9: 6 reps
Set 10: 6 reps
Once you were able to do complete 10 sets of 10 reps, you would
increase the weight by 2 1/2 to 5%.
A lot of people claim to have improved the German Volume Training,
but failed miserably because they did not understand the physiology
behind it. Let’s say that German Volume Training is the best apple
pie recipe. One author might say you should use bananas instead of
apples for an apple pie. And he would argue that the crust ruins it, and
that it should instead be made into a loaf, or a mousse, or whatever.
Unfortunately, it is not apple pie anymore.
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For example, performing 5 sets of 2 exercises done to failure does not
equal the training effect of 10 sets of a single exercise using a load that
causes fatigue on the later sets. The volume-intensity equations are
completely different for the two different training systems.
Goals and Guidelines for the Advanced Trainee
Training Frequency: Because this is such a demanding program, it will
take you longer to recover. As such, work each body part every 5 days,
but only performing the same exercise every 10 days. The routine outlined at the end of this chapter will make things clearer.
The exercises done in the two different workouts for the same body part
should be similar, yet different enough to tap into a different motor unit
pool.
Reps: For the advanced trainee, doing more than 5 reps is a waste of
time, as the average intensity will be too low. The reps should vary for
each one of the six workouts (German Volume Training, like any other
training, is only effective for so long). Reps are the loading parameter
to which one adapts the quickest. Therefore, for an advanced trainee,
one should apply a 6-9% increase in load with each successive rep
reduction as outlined in the example below. In other words, each week,
you’ll do fewer reps per set, but increase the weight.
Workout 1
The goal of the Advanced German Volume Training method is to
complete 10 sets of 5 reps with the same weight for each exercise. You
want to begin with a weight you could lift for 10 reps to failure (10RM),
if you had to push it. For most people, on most exercises, that would
represent 75% of their 1 R.M. load. Therefore, if you can bench press
300 pounds for one rep, you would use 225 pounds for this exercise.
So your workout may look like this:
Set 1: 225 x 5
Set 2: 225 x 5
Set 3: 225 x 5
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Set 4: 225 x 5
Set 5: 225 x 5
Set 6: 225 x 5
Set 7: 225 x 4
Set 8: 225 x 4
Set 9: 225 x 3
Set 10: 225 x 3
When using this—or for that matter, any program—you should keep
a detailed journal of the exact sets/reps, load, and rest intervals performed, and only count the repetitions completed in strict form. Additional tips will follow after the description of the remaining workouts.
Workout 2
Increase the weight by 6-7% and strive to do 10 sets of 4 reps with
that weight. So workout 2 would look like this:
Set 1: 235 x 4
Set 2: 235 x 4
Set 3: 235 x 4
Set 4: 235 x 4
Set 5: 235 x 4
Set 6: 235 x 4
Set 7: 235 x 4
Set 8: 235 x 4
Set 9: 235 x 4
Set 10: 235 x 4
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NOTE: It is not uncommon on the second workout to be able to complete all
sets of 4, as your work capacity will have improved from the first GVT workout.
Workout 3
Increase weight of Workout 1 by 8-9% and strive to do 10 sets of 3
reps with that weight. Yes, you are reading it correctly—8-9%, not
6-7%.
So Workout 3 might look like this:
Set 1 255 x 3
Set 2 255 x 3
Set 3 255 x 3
Set 4 255 x 3
Set 5 255 x 3
Set 6 255 x 3
Set 7 255 x 3
Set 8 255 x 3
Set 9 255 x 3
Set 10 255 x 3
NOTE: During sets 6-7-8, you will think your spleen wants to come out of your
right eye, but stick with it as sets 9 and 10 will be the easiest.
Workout 4
Use the weights you used in Workout 2 and go for 10 sets of 5, which
you should do easily.
Workout 5
Use the weights in workout 3 and go for 10 sets of 4, which again you
should do easily.
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Workout 6
By now you should be able to do 10 sets of 3 at 275 pounds - no problem.
Rest Intervals: When trainees start with this method, they often question
its value during the first several sets simply because the weight will not
feel heavy. However, there is minimal rest between sets (about 90 seconds
when performed in sequence and 90-120 seconds when performed as a
superset), which gives you a process of accumulative fatigue. Because of
the importance of the rest intervals, you should use a stopwatch or a watch
equipped with one to keep the rest intervals constant. This is very important, as it becomes tempting to lengthen the rest time as you fatigue.
Tempo: For long range movements such as squats, dips, and chins, use
a 40X0 tempo; this means you would lower the weight in four seconds
and immediately change direction and lift explosively for the concentric portion. For movements such as curls and triceps extensions, use a
30X0 tempo. Advanced trainees, because of their enhanced neurological efficiency, should only use explosive concentric tempos.
Number of Exercises: One, and only one, exercise per body part should
be performed. Therefore, select exercises that recruit a lot of muscle mass.
Triceps kickbacks and leg extensions are definitely out—squats and bench
presses are definitely in. For supplementary work for individual body parts
(such as triceps and biceps), you can do 3 sets of 6-8 reps.
Overload Mechanism: Once you are able to do 10 sets of x reps with
constant rest intervals, increase the weight on the bar by the percentage outlined in the article and repeat the process. Refrain from using
forced reps, negatives, or burns, as the volume of the work will take
care of the hypertrophy. Expect to have some deep muscle soreness
without having to resort to set prolongation techniques.
Following are some sample routines:
Day 1: Chest and Back
A1. Incline Barbell Press, 10 x 5, 40X0, rest 100 seconds
A2. Lean-away Chin-up, 10 x 5, 40X0, rest 100 seconds
B1. Parallel Bar Dips, 3 x 6-8, 40X0, rest 90 seconds
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B2. One-Arm Arc Dumbbell Row
3 sets of 6-8, 40X0, rest 90 seconds
Day 2: Legs
A1. Back Squat, 10 x 5, 40X0, rest 100 seconds
A2. Lying Leg Curl, feet pointing away from the body, 10 x 5, 40X0,
rest 100 seconds
B1. Dumbbell Lunge, 3 x 6-8, 30X0, rest 90 seconds
B2. Romanian Deadlift, 3 x 6-8, 40X0, rest 90 seconds
Day 3: Off
Day 4: Arms
A1. Incline Off-Set Dumbbell Curl, 10 x 5, 30X0, rest 100 seconds
A2. Close Grip Bench Press, 10 x 5, 30X0, rest 100 seconds
B1. Thick Bar Reverse Curl, 3 x 6-8, 30X0, rest 90 seconds
B2. Seated EZ Bar French Press, 3 x 6-8, 30X0, rest 90 seconds
Day 5: Off
Day 6: Chest and Back
A1. 30-degree Incline Barbell Press, 10 x 5, 40X0, rest 100 seconds
A2. Close Parallel Grip Chin-up, 10 x 5, 40X0, rest 100 seconds
B1. Flat Dumbbell Press, 3 x 6-8, 40X0, rest 90 seconds
B2. One-Arm Elbowing Rows (the elbow comes out to the side, as
if you were elbowing someone in the chops), 3 x 6-8, 30X0, rest
90 seconds
Day 7: Legs
A1. Heels Elevated Front Squat, 10 x 5, 40X0, rest 100 seconds
A2. Lying Leg Curl, Feet Inward, 10 x 5, 30X0, rest 100 seconds
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B1. Farmer’s Walk, 3 x 50 yards, rest 90 seconds
B2. Glute-Ham Raise, 3 x 6-8 on a 40X0, rest 90 seconds
Day 8: Off
Day 9: Arms
A1. Seated Zottmann Curls, 10 x 5, 30X0, rest 100 seconds
A2. Low Decline, Close-Grip Bench Press, 10 x 5, 30X0, rest 100
seconds
B1. Scott Bench Close-Grip Reverse Curl, 3 x 6-8, 30X0, rest 90
seconds
B2. Low Pulley French Press, 3 x 6-8, 30X0, rest 90 seconds
Day 10: Off
Day 11: Do the Day 1 routine using Workout 2 pattern
Continue for 55 days, making the rep adjustments as outlined.
As you can see, there is no direct work for many of the smaller muscle
groups -- just straight, hard, rewarding work.
For those of you, who have access to bands or bungie cords, please
feel free to add them to the squatting and pressing exercises for increased overload. They are not a must, so don’t think you are missing
out if do not have access to them. The program will still have impressive anabolic properties without them.
It will take you 60 days to go through the cycle, but you should gain
8-10 lbs. of lean tissue by the end of those two months. It is not a program for the faint of heart, but it is a very rewarding program (in size
and strength) if one has the guts to complete it.
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Chapter 4
One of closest humans to match the muscle mass of the Incredible Hulk
was Belgium’s Serge Reding, the first to snatch 400 pounds. He reportedly
could front squat 880 pounds for five reps and perform repeated jumps
a foot off the ground while holding 286 pounds! Reding carried over 300
pounds of muscle on his 5’8” frame, and reported possed 26” calves.
Lou Ferrigno’s “Incredible Hulk” Workout
Lou Ferrigno won two Mr. Universe titles and was considered Arnold’s
greatest challenge in bodybuilding. He was a 6’5” mountain of muscle
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who reportedly weighed 325 pounds in the off-season and sported
22.5-inch arms. One of the characteristics of Ferrigno’s training was
high volume – as many as 80 sets in a single workout! -- and as such is
not appropriate for those with little training experience.
Lou Ferrigno won two Mr. Universe titles and was considered Arnold’s
greatest challenge in bodybuilding. He was a 6’5” mountain of muscle
who reportedly weighed 325 pounds in the off-season and sported
22.5-inch arms. Although he couldn’t dethrone the Austrian Oak,
Ferrigno was able to use his physique as a gateway to many movie and
television roles, including his long-running portrayal of “The Incredible
Hulk.”
Lou Ferrigno’s “Incredible Hulk” Workout
Ferrigno was born in Brooklyn, New York in 1951. A series of ear infections caused him to lose the majority of his hearing; his hearing problem affected his speech and resulted in him becoming introverted and
bullied. There is a flip side to this coin, as the bullying motivated him
to succeed as an athlete and as an entertainer. “I got picked on,” says
Ferrigno. “I was fascinated with power, and then I decided to take that
direction because I knew that would make me feel good about myself.”
Considered a genetic marvel, Ferrigno won his first bodybuilding competition in 1971. He quickly got the attention of bodybuilding entrepreneur Joe Weider and frequently appeared in his magazines, along with
many other publications. He faced Arnold twice in the 1974 and 1975
Mr. Olympia competitions, earning the runner up spot to Arnold in the
heavyweight division in 1974. The 1975 event, where Ferrigno placed
third in the heavyweight division (behind Arnold and Serge Nubret
of France), was featured as part of the documentary “Pumping Iron,”
where Ferrigno placed a disappointing third.
In “Pumping Iron” it was portrayed that Ferrigno’s father was extremely supportive of his son’s career and helped guide his training – not
quite. Ferrigno said the documentary was scripted. “I wouldn’t have
competed at all but for the fact that, for the time being, I still had to
live at home, and Dad viewed both the contest and particularly the
film as tremendous publicity vehicles for himself. He saw Pumping
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Iron as his opportunity to be a ‘movie star’ and saw me as his vehicle
to accomplish this. We were shown together in the film, whereas in
real life we never trained together at all. He was depicted in the film as
being compassionate and caring about my career, whereas in real life
he never gave it a second thought.”
Ferrigno returned to the Olympia stage in 1992 and 1993, placing 10th
in the second event and coming in at what many consider the best
shape of his life. His last competition was the 1994 Masters Mr. Olympia, where he placed second. Now past 60 years of age, Lou still packs
on a lot of muscle and is frequently seen at pop culture conventions to
meet and share his stories with fans.
As for how Ferrigno trained to become the Hulk, consider that many of the
workouts of champion bodybuilders were a product of the creative minds
of ghostwriters -- so often some of the workouts programs attributed to
these champions were never performed. However, the following workout
has been reprinted in numerous muscle magazines over the years, and it
follows the training principles he has spoken about in many interviews.
One of the characteristics of Ferrigno’s training was high volume – as
many as 80 sets in a single workout! -- and as such is not appropriate
for those with little training experience. He says he didn’t use many supersets, although he often alternated between agonist and antagonist
muscle groups, and took at least two minutes between sets – thus, his
workouts often lasted as long as three hours! He would work each major muscle group twice a week; here is an outline of a weekly schedule:
Monday: Chest and Back
Tuesday: Shoulders and Arms
Wednesday: Legs
Thursday: Chest and Back
Friday: Shoulders and Arms
Saturday: Legs
Sunday: Rest
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Ferrigno would perform 2-3 sets as a warm-up, then finish the remaining sets with the same weight. If he did not complete the lower end
of his training goal for reps during the working sets (such as 6 reps of
a set of 6-8 reps), he would reduce the weight by up to 10 percent in
his next workout. He performed a lot of exercises in his workout, and
for variety he would slightly reduce the volume of work on the second
workout for a specific body part or change the order of the exercises.
Here are the details:
Monday (Day 1) - Chest and Back:
5 sets of 6-8 reps in the following exercises:
Flat Barbell Bench Press
Incline Barbell Bench Press
Dumbbell Pullover
Chest Flye
T-Bar Row
Dips
Deadlift
Bent Row
Chin-ups (weighted)
Pull-ups (weighted)
Tuesday (Day 2) - Shoulders and Arms
4-5 sets of 8-10 reps in the following exercises:
Military Press
Dumbbell Overhead Press
Bench Press
Front Dumbbell Raise
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Side Dumbbell Raise
Barbell Curl
Scott Press
Dumbbell Curl
Concentration Curl
Cable Pulldown
Cable Pushdown
Incline Dumbbell Curl
Standing French Press
Skull Crushers
Wednesday (Day 3) - Legs
5 sets of 10 reps in the following exercises:
Leg Curl
Leg Extension
Leg Press
Squat
Hack Squat
Thursday (Day 4) - Chest and Back
5 sets of 6-8 reps in the following exercises:
Chest Flys
T-Bar Row
Dips
Deadlift
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Chin-ups
Pull-ups
Friday (Day 5) - Shoulders and Arms
4-5 sets of 8-10 reps in the following exercises:
Barbell Curl
Scott Press
Dumbbell Curl
Cable Pushdown
Cable Pulldown
Standing French Press
Incline Dumbbell Curl
Concentration Curl
Saturday (Day 6) - Legs
5 sets of 10 reps in the following exercises:
Leg Curl
Squat
Leg Extension
Hack Squat
Leg Press
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Sunday (Day 7) - Rest Day
Hard training has taken its toll on Ferrigno as he had both hips and
knees surgically replaced. He admitted to using steroids “under a
doctor’s care,” but says he is now against their use and believes they
should be banned from competitive bodybuilding. Ferrigno looks good
for his age and still trains hard, but his workouts only last for one hour
and his rest intervals are shorter. And thanks to advances in medicine,
in 2012 Ferrigno underwent a surgical procedure that successfully
restored his hearing.
Although the workout presented here is impractical for most people,
and the volume of training can only be handled by the most advanced
athletes, it shows how hard Ferrigno was willing to work to become a
champion. This work ethic, combined with superior genetics, enabled
Lou Ferrigno to succeed in his careers as an athlete and as an entertainer.
REFERENCES
“Lou Ferrigno’s Guide to Personal Power, Bodybuilding, and Fitness.”
Contemporary Books, November 1996.
https://louferrigno.com/pages/awards
https://www.youtube.com/watch?v=g05jEYwmq8E
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Chapter 5
As a child, Marv Phillips fell from a tree and reportedly tore his right arm
completely from his body. Surgeons used 287 internal stitches and 167 external stitches to sew his arm back. A 1974 national champion in powerlifting and broke the world record in the squat seven times, with a best of 848
pounds in the 242-pound bodyweight class.
Mike Mentzer’s Heavy Duty
IFBB pro Mike Mentzer was one of the most successful bodybuilders of his
time (1951-2001). The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer’s Heavy Duty™. Mentzer believed that working to failure is essential to get the greatest muscle-building results from training. Another point Mentzer stressed was that only
one set for each major muscle group is needed to achieve maximal results.
He believed that additional work is counterproductive.
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Mike Mentzer’s Heavy Duty
IFBB pro Mike Mentzer was one of the most successful bodybuilders
of his time (1951-2001). The legacy he left to those in the Iron Game is
his controversial workout program, Mike Mentzer’s Heavy Duty™.
Mentzer starting pumping iron at the age of 12 at a bodyweight of 95
pounds. By age 15 he weighed 165 pounds and could bench press 370
pounds. At the age of 18 he started competing in bodybuilding, and
two years later in 1969 he competed in his first physique competition.
In 1976 Mentzer won the Mr. America contest, and in 1978 he won the
Mr. Universe contest, becoming the only competitor to earn a perfect
score of 300. In 1979 at the Mr. Olympia Mentzer earned another
perfect score of 300 in winning the heavyweight division, but was
defeated in the overall competition by lightweight winner Frank Zane.
Mentzer retired from competition the following year after placing fifth
in the Mr. Olympia, claiming the event was rigged.
In 1971, while competing in the Mr. America competition, Mentzer met the
winner of that competition, 19-year-old phenom Casey Viator. “Not only
was Casey the youngest man, at 19 years of age, to win the coveted title,
he was also being favorably compared to Arnold (who was in York that
day to check out the upstart). What made Casey even more interesting
was the type of training he was doing. While Arnold, Franco, Dave Draper
et al. were training up to five hours a day, Casey was training less than
three hours a week!” said Mentzer in his book Heavy Duty.
Through Viator, Mentzer met Nautilus founder Arthur Jones, who was
training Viator at the time. Jones impressed upon Mentzer that, for optimal results, workouts must be brutally hard and brief and infrequent.
Said Mentzer of his first conversation with Jones, “So awe-inspiring
was his fiery oratory that the leaden fumes of my somnambulistic stupor evaporated in short order. For well over an hour, I listened in rapt
attention as Jones explained to me, in the most scrupulously objective language imaginable, the cause-and-effect relationship between
intense exercise and muscular growth; and why, in light of the fact
that the body’s ability to tolerate such demanding exercise is limited,
high-intensity training had to be brief and infrequent.”
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In the 1980s Jones changed his focus from bodybuilding and general fitness training to developing special machines, called MedX, he
marketed to the health care industry to train the neck and lower back.
Mentzer stayed with physique/figure transformation, and tried to
improve upon Jones’ ideas. Mentzer soon became a popular writer for
many publications, eventually became the editor of his own magazine,
and wrote several books.
Mentzer believed that working to failure is essential to get the greatest muscle-building results from training. In High-Intensity Training the
Mike Mentzer Way, Mentzer wrote, “Carrying a set to a point where
you are forced to utilize 100 percent of your momentary ability is the
single most important factor in increasing size and strength.” As such,
he used several methods, such as forced reps, to achieve maximum
muscular failure.
Another point Mentzer stressed was that only one set for each major
muscle group is needed to achieve maximal results. He believed that
additional work is counterproductive. For example, in his book, Heavy
Duty II: Mind and Body, Mentzer wrote, “It only takes one set to failure
to trigger the growth mechanism into motion. Any exercise carried
on beyond what is required to stimulate growth is over-training, your
worst enemy.” Although his early writings suggest training three times
a week, Mentzer later said that some individuals may need more rest
time between workouts, perhaps by training only once every five to
seven days.
Here is one of Mentzer’s earlier workouts (one set to failure for each
exercise, about 6-9 reps):
Day 1 (Chest, Shoulders, Triceps)
A1. Dumbbell Flyes
A2. Incline Press
B1. Dumbbell Lateral Raise
B2. Bent-Over Lateral Raise
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C1. Lying Triceps Extension
C2. Dips
Day 2 (Lats, Traps, Lower Back, Biceps)
A1. Pullovers
A2. Close-Grip, Palms-Up Pulldowns
B. Bent-Over Barbell Row
Day 3 (Legs, Abs)
A1. Leg Extension
A2. Leg Press
B. Leg Curl
C. Standing Calf Raise
D. Sit-Ups
Heavy-duty workouts such as this one by Mentzer can yield impressive
results for some individuals, but such training continues to be highly
debated. As for taking five to seven days of rest between workouts, as
Mentzer advocated later in his career, the benefits are less clear. According to Ellington Darden, former director of research at Nautilus and author
of many books about Arthur Jones’ training, Mentzer’s method of training
is performed too infrequently for maximum results. On the other hand,
such a program might be a good break for those who are using especially
high volume in their training. It’s been said that “fatigue masks fitness,”
which may explain why many individuals experience impressive results
when they first try Heavy Duty workouts.
Mike Mentzer was a colorful personality who influenced the way
many bodybuilders and general fitness individuals trained. Many have
claimed exceptional results using Mentzer’s Heavy Duty system, while
others have complained of poor results. Whether you agree with his
point of view or not, Mentzer’s training methods are still discussed and
practiced within the Iron Game community.
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References:
Mentzer M. Heavy Duty (revised). Redondo Beach, California: Mentzer-Sharkey
Enterprises, 1993.
Mentzer M. Heavy Duty II: Mind and Body. Redondo Beach, California: MentzerSharkey Enterprises, 1996.
Mentzer M. Muscles in Minutes. Redondo Beach, California: Mentzer-Sharkey
Enterprises, 2002.
Mentzer M, Little J. High-Intensity Training the Mike Mentzer Way. Chicago:
Contemporary Books, 2003.
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Chapter 6
Olympic lifters often have tremendous development of the back muscles,
especially in the trapezius and erector spinae. Shown are Derrik Crass
(insert), an Olympian from the US; and Antonio Pisarenko, a world champion
and world record holder from Russia.
Nautilus Training
Arthur Jones developed two of the most successful lines of resistance
training equipment in the world, Nautilus and MedX, which enjoyed
such success that at one time Jones earned a place on the Forbes list
of the 400 richest people in the world. His son, Gary Jones, inherited
some of his father’s brilliance by creating Hammer Strength Systems,
the most successful plate-loaded equipment line in the world. Jones
was also known for his Nautilus Training Principles.
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Nautilus Training
One of the key tenants of Arthur Jones’ training philosophy was that
developing the highest levels of strength and muscular size did not
require a large investment in time. Famous bodybuilders who benefited
from Jones’s training concepts include Mike and Ray Mentzer, Casey
Viator, and Mr. Olympias Dorian Yates and Sergio Oliva. The Mentzer
brothers, Viator, Oliva, and Jones are deceased, but Jones’s training
system still lives on through his extensive writings on the subject.
Before getting into the details of how Jones designed workouts, consider that he recommend a two-week break-in period before beginning
his training system. He believed that with a beginner, muscle soreness
can get progressively worst after training, even up to the fourth day
after training. To get around this, the first week would involve training
every day for five consecutive days using the following program:
A. Back Squat, 1 x 20
B. One-Leg Calf Raise (1 set for each leg), 1 x 20
C. Standing Barbell Press, 1 x 10
D. Chin-up, 1 x 10
E. Parallel Bar Dips, 1 x 10
F. Standing Barbell Curl, 1 x 10
G. Stiff-Leg Barbell Deadlift, 1 x 15
All these exercises are performed before reaching a state of muscular
failure. As for the tempo of each exercise, Jones emphasized controlling the eccentric portion of an exercise – in fact, he wrote extensively about “negative-only” training and developed a line of exercise
machines that would make such training more practical.
During the second week, the trainee works out only three days a week
with at least one day of rest between training sessions. The workout
looks like this:
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A. Back Squat, 1 x 20
B. One-Leg Calf Raise (1 set for each leg), 1 x 20
C1. Standing Barbell Press, 2 x 10
C2. Chin-up, 2 x 10
D1. Parallel Bar Dips, 2 x 10
D2. Standing Barbell Curl, 2 x 10
G. Stiff-Leg Barbell Deadlift, 1 x 15
The exercises are also performed just short of muscular failure. However, for exercises C and D, the second set should use approximately
10 percent more weight than the first set.
After the second week, the trainee is ready for a regular workout in
which you would take each set to failure. He says you should seldom
perform more than two sets of an exercise, and never more than three.
That being said, he also believed that the shell-shaped cam pulley system on his Nautilus machines provided a resistance curve that better
matched the strength curve of a muscle. With the muscles working
harder as a result, many of the workouts he wrote about using his machines often only used one set of each exercise.
Here are some of Jones’s original guidelines about
program design:
1. Only train three times a week.
2. Always attempt to make progress on every set of every exercise.
3. Pay attention to the form of exercises.
4. Perform the hardest exercise first and perform them in the
hardest way possible.
5. Continue a set until additional movements are not possible.
6. If you complete you guide number of reps, or more, increase the
weight for your next workout.
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Regarding the differences in how a beginner and advanced trainer
should workout, Jones believed that advanced trainees didn’t need to
work longer than a beginner, but harder. One way he said advanced
trainees could do this was by the use of pre-exhaustion, a training
method created in 1968 by Robert Kennedy.
With pre-exhaustion, a muscle is first fatigued by a single-joint exercise, and then further exhausted by performing a multi-joint exercise
involving the same muscle group and additional muscle groups.
You could perform leg extensions followed by squats, biceps curls
followed by chin-ups, or lateral raises followed by behind-the-neck
presses.
Another way Jones would increase the difficulty of a workout was by
including negative-only exercises. One bodybuilder who Jones trained
who included a lot of negative-only exercise in his workouts was Casey
Viator. Under Jones’s guidance, Viator won the 1971 AAU Mr. America
contest as a teenager, becoming the youngest person ever to do so.
Here is one of the workouts Jones’s had Viator perform in 1973 in a
strength training study he called, “The Colorado Experiment.”
A. Bent-Arm Pullover with EZ Curl Bar, 1 x 7-10
B. Bent-Over Barbell Row, 1 x 7-10
C. Overhead Press with Barbell, 1 x 7-10
D. Chin-Up, 1 x 7-10
E. Bench Press with Barbell, Negative Only, 1 x 6-8
F. Dips, 1 x 7-10
G. Biceps Curl with Barbell, Negative Only, 1 x 6-8
H. Overhead Triceps Extension with Dumbbell, 1 x 7-10
I. Behind-Neck Pull-up, Negative Only, 1 x 6-8
J. Overhead Triceps Extension with Dumbbell, 1 x 7-10
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K. Back Squat, 1 x 7-10
L. Leg Extension, Negative Only, 1 x 6-8
The preponderance of research suggests that Jones’s training protocols do not have sufficient volume to achieve the greatest levels
of strength and muscular develop. However, often individuals who
are overtrained can make excellent progress using Jones’s training
methods as the volume of training is extremely low while the muscular effort involved is very high. And because of their limited ability to
recover from resistance training sessions, beginners can often make
excellent progress using the Nautilus Training System.
Almost all of Jones’s work is available online for free for those who
wish to know more about the Nautilus Training System. Jones was a
brilliant storyteller, and his articles and books are filled with many of
his entertaining stories, along with many valuable ideas that may enhance the effectiveness of your workouts.
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Chapter 7
Yurik Vardanyan was the 1980 Olympic Champion in the 181-pound bodyweight class, a 7-time world champion, and broke a total of 41 world records
in three bodyweight classes. Weighing less that 200 pounds, his best lifts
include a 418-pound snatch and a 502-pound clean and jerk. His son Norik
competed in the 2008 Olympics and broke American records in the snatch
several times.
Nautilus Leg Workout
One of the most famous leg workouts for muscle building was the
one developed by Nautilus Founder Arthur Jones that used a training
method called pre-exhaustion. With this method of training you fatigue a muscle with a single-joint exercise and then work it even harder
by immediately performing a multi-joint exercise involving the same
muscle group and additional muscle groups. This training method
enabled bodybuilder Casey Viator to gain 20 pounds of solid muscle in
10 months, a remarkable accomplishment for an already heavily-muscled athlete.
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Nautilus Leg Workout
One of the most famous leg workouts for muscle building was the
one developed by Nautilus Founder Arthur Jones that used a training
method called pre-exhaustion. It’s a brutal workout and remarkably
effective, but with a few modern twists, it can be made even better.
As with many popular workout systems, there is often an elite athlete
promoting it. This workout was associated with bodybuilder Casey Viator, considered one of the most genetically-gifted physique competitors of his era. Viator shocked the bodybuilding world by winning the
1971 AAU Mr. America contest as a teenager, becoming the youngest
person ever to do so.
Viator won the Mr. America title weighing 218 pounds with an upper
arm that stretched the tape at 19 15/16 inches. He was also as strong
as he looked -- he could squat with over 500 pounds, for reps, and
perform standing barbell curls with 225 pounds, for reps. Viator took
an extended absence from physique competition after his Mr. America
victory but came back in 1982 to place third in the Mr. Olympia competition, defeating Samir Bannout, who would win the title the following year, and the popular Tom Platz.
Jones, who trained Viator for the 1971 competition, often used pre-exhaustion. With this method of training, developed in 1968 by Robert
Kennedy, you fatigue a muscle with a single-joint exercise and then
work it even harder by immediately performing a multi-joint exercise
involving the same muscle group and additional muscle groups. For
your arms, you could perform a rope pressdowns followed by dips to
trash the triceps, and perform preacher curls followed by a lat pulldown to trash the biceps.
For leg training, Jones took the pre-exhaustion method a step further
by having Viator performing a single isolation exercise between two
multi-joint exercises. Such methods enabled Viator to gain 20 pounds
of solid muscle in 10 months, a remarkable accomplishment for an
already heavily-muscled athlete. Such improvement helped spark interest in Jones’s other training methods and his revolutionary exercise
machines.
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After a warm-up, Jones would have trainees pre-exhaust their quads
with a set of leg presses for 20-30 reps and leg extensions for about
20 reps, before performing squats for about 10-15 reps – with no rest
between each set! (Casey said in one interview that he would also
perform this series by adding a set of leg curls for 14-20 reps after the
squat.) The result of such fatigue was that when it came time to squat,
often the weight would be half of what that individual could normally
use.
One bodybuilder who took on Jones’s challenge was Sergio Oliva, a
three-time Mr. Olympia winner who had clean and jerked 360 pounds
(and who Jones said had flexed upper arms that exceeded the height
of his head!). In his first workout, Oliva did 17 reps with 460 pounds
on the leg press, 16 reps with 200 pounds in the leg extension, but
couldn’t manage a single rep in the squat with 400 pounds. In his
second workout, however, after pre-exhausting his legs in the same
manner, he was able to squat 400 pounds for four reps.
According to Jones, in one workout Viator performed 20 reps on the
leg press with 750 pounds, followed immediately by 20 reps with 225
pounds in the leg extension, followed immediately by 13 full squats
with 502 pounds! Bodybuilding journalist John Balik said he witnessed
one of Viator’s workouts where after the heavy leg extensions and leg
presses, Viator did 505 pounds in the squat with 20 reps!
Jones believed that using such pre-exhaustion methods enabled the
trainee to target the quads harder than they could otherwise. However,
research suggests otherwise. In a study published in the May 2003
issue of the Journal of Strength and Conditioning Research, researchers
found that when supersetting leg presses with leg extensions, activation of the rectus femoris and vastus lateralis quadriceps muscles (as
measured by EMG analysis) was significantly greater when the leg
presses were performed first. They also found that less weight was
used in the leg press exercise with pre-exhaustion, suggesting that it
would be an inferior method to develop strength. “Our findings do not
support the popular belief of weight trainers that performing pre-exhaustion exercise is more effective to enhance muscle activity compared with regular weight training,” concluded the researchers.
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It’s true that Jones did have Viator perform a compound exercise (leg
press) before an isolation exercise (leg extension), but the leg extension was followed by a squat. While Jones’s method certainly will produce results, and Viator’s results were certainly remarkable, a modern
twist on this method would be to perform these three exercises using
the following sequence: squat, leg press, leg extension. Although Viator claimed to use Jones’s leg workout as often as three times a week,
with the heavier weights used in the squat and considering the recovery ability of the average trainee, it would probably be best to limit this
type of workout to twice a week, or even once every five days.
Casey Viator died in 2013 at age 62, and Arthur Jones died in 2007 at
age 80. But their pioneering efforts to challenge conventional thinking
on resistance training have made a lasting impact on millions of people
who wanted to transform their physiques. Something to consider on
your next leg day!
References:
http://muscleandbrawn.com/casey-viators-training-routine/
http://www.arthurjonesexercise.com/Bulletin1/Bulletin1.html
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Chapter 8
Innocent Upkon is a weightlifter from the United States who earned a pro
card for bodybuilding. Lifting in the 187-pound bodyweight class, Upkon
snatched 341 pounds, clean and jerked 451 pounds, and represented the US
in international competitions.
The 100 Reps Method
The 100 Reps method increases work capacity by training the lactic-capacity energy system. In terms of physiological adaptations, you
will experience much-improved vascularization and enormous increases in glycogen stores. It’s a great system to perform every three weeks
or so for only one workout.
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The 100 Reps Method
In this method, trainees are paired in a competitive setting and are instructed to perform 100 cumulative repetitions with a specific weight in as
few sets as possible. Select a resistance that you can perform for 20RM.
For example, bodybuilders Al and Bernie will do curls, Al with 100
pounds and Bernie with 90 pounds. Al performs a 20-rep set with
100 pounds. Immediately, Bernie performs as many repetitions as he
can with 90 pounds. As soon as Bernie is finished, Al performs a set
of maximum repetitions with his weight – let’s say 17 repetitions. Now
Bernie must match or surpass the number of repetitions that Al did
with his weight. Bernie, having watched all the Rocky movies, performs
18 repetitions for a total of 38 (20+18) repetitions.
Al is trailing at 37 cumulative reps and performs another set of maximum
repetitions right after Bernie completes his 18RM set. The bodybuilder
should rest only during the completion of their training partner’s set. Once
the two partners perform a total of 100 cumulative repetitions, they are
finished with that exercise for that workout. At first, as many as 10 sets
may be required to complete the 100 repetitions.
Once they can each perform 100 repetitions within 4 sets, they will
upgrade the resistance by 5-7 percent. If you try this method, rather
than waiting until a training partner completes their reps, you could
also alternate the curls with a triceps exercise to provide a form of
active rest.
Here is a sample workout using the 100 Reps method. This gives you a
total of 400 reps of work in a single workout!
A. Standing Curl, EZ Bar, Wide-Grip
B. Incline Dumbbell Triceps Extension
C. Dumbbell Curl, 30-Degree Incline
D. Rope Pressdown
The 100-Rep Method is a great type of workout in which your body
intelligence warns you that going heavy would be a waste of time.
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Chapter 9
Paul Woods was the 1974 world powerlifting champion in the 198-pound
bodyweight class. Note the thick weight plates used. Now, narrower plates
are usually used to handle the tremendous weights hoisted by today’s lifters.
Post Exhaustion Method
A post-exhaustion workout is a great plateau buster. As the name suggests, this is a type of superset in which you first perform a compound
exercise followed by an isolation movement. With the post-exhaustion method, you get the maximum strength training effect from the
compound movement and can further fatigue a single muscle with an
isolation movement.
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Post Exhaustion Method
A post-exhaustion workout is a great plateau buster. As the name
suggests, this is a type of superset in which you first perform a compound exercise followed by an isolation exercise that targets a muscle
you want to emphasize. In fact, research suggests that this method of
training may be superior to Robert Kennedy’s popular pre-exhaustion
method.
With pre-exhaustion, a muscle is first fatigued by a single-joint exercise, and then further exhausted by performing a multijoint exercise
involving the same muscle group and additional muscle groups. Examples include performing a biceps curl followed by a chin-up, or a dumbbell lateral raise followed by a military press.
The goal of pre-exhaustion was to produce a higher level of fatigue in
the targeted muscles, but research has revealed its limitations. In a
study published in the May 2003 issue of the Journal of Strength and
Conditioning Research, researchers looked at the effects of performing
a knee extension exercise (isolation exercise) followed immediately
by a leg press exercise (compound movement). Seventeen heavy male
subjects were used in the study, which involved having the subjects
perform a pre-exhaustion superset and the leg press exercise by itself.
Ten repetitions were performed for each exercise.
Using EMG analysis, the researchers found that the activation of two
quadriceps muscles, the rectus femoris and the vastus lateralis, was
significantly less when the subjects used the pre-exhausted method.
They also found that when using the pre-exhaustion method, the subjects performed fewer repetitions with the leg press, suggesting that
this is an inferior method for developing strength. The authors concluded, “Our findings do not support the popular belief of weight trainers that performing pre-exhaustion exercise is more effective in order
to enhance muscle activity compared with regular weight training.”
The key is that you have to select an exercise that recruits a lot of motor units, such as a chin-up or a squat, followed by a superior isolation
exercise, such as a Scott curl or a split squat lunge. You would not have
as much success with this workout with easier movements such as a
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triceps kickback or a cable fly. Here is an example of how a post-exhaustion protocol can be applied to arm training:
A1. Close-Grip Chin-up, 4 x 4-6, 4010, rest 10 seconds
A2. Low Incline Dumbbell Curl, 4 x 6-8, 5010, rest 180 seconds
B1. Parallel Bar Dips, 4 x 4-6, 3210, rest 10 seconds
B2. Overhead Rope Extension, 4 x 8-10, 3110, rest 180 seconds
On the first workout of this routine, it’s normal to experience a significant strength loss every successive superset. For example, during the
first set you may be able to complete 6 chins with an additional 50
pounds and curl 8 reps with 45-pound dumbbells. By the fourth set,
however, you may only squeeze out 4 reps with your bodyweight in the
chin-up and curl a pair of 35-pound dumbbells. As you go through this
routine, your strength-endurance should skyrocket and you will be able
to handle heavy weights for every set. You will also see your arm size
increase appreciably. Here is a sample post-exhaustion routine for the
brachialis:
A1. Narrow-Grip Pronated Pull-up, 4 x 4-6, 4010, rest 10 seconds
A2. Standing Reverse Curl, 4 x 6-8, 3210, rest 180 seconds
B1. Close Semisupinated Pull-up, 4 x 4-6, 4010, rest 10 seconds
B2. Seated Zottmann Dumbbell Curl: 4 x 6-8, 3210, rest 180
seconds
If your results from training have slowed or stagnated, or if you’re
looking for ways to shock specific muscles into greater growth, give
post-exhaustion method a try.
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Chapter 10
Sultan Rakhamanov, 1980 Olympic champion in the superheavy class, was
one of the most physically-impressive lifters of his time. He broke the world
record in the snatch twice, with a best result of 443 pounds in 1981. He was
also known for his tremendous grip strength and his ability in arm wrestling.
Pre-Exhaustion Training
Pre-exhaustion is a training method that was introduced to the bodybuilding world in 1968 by Robert Kennedy in Iron Man magazine. With
pre-exhaustion, a muscle is first fatigued by a single-joint exercise, and
then further exhausted by performing a multi-joint exercise involving the same muscle group and additional muscle groups. You could
perform biceps curls followed by chin-ups, or lateral raises followed by
behind-the-neck presses.
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Pre-Exhaustion Training
Pre-exhaustion is a training method that was introduced to the bodybuilding world in 1968 by Robert Kennedy in Iron Man magazine. To
this day, it stands as one of the most popular ways to pump your muscles into new growth.
With pre-exhaustion, a muscle is first fatigued by a single-joint exercise, and then further exhausted by performing a multi-joint exercise
involving the same muscle group and additional muscle groups. You
could perform biceps curls followed by chin-ups, or lateral raises followed by behind-the-neck presses.
Although Kennedy created this training method, it was Arthur Jones
who popularized it. Jones says that when he began working with
bodybuilder Casey Viator in 1970, Viator weighed 198 pounds and had
an upper-arm measurement of 18 1/6 inches. After 10 months under
Jones’ guidance, using pre-exhaustion as one of their primary training
methods, Viator weighed 218 pounds and had an upper arm that measured 19 15/16 inches. His gains enabled him to win the 1971 AAU Mr.
America contest as a teenager, becoming the youngest person ever to
do so.
Jones liked the pre-exhaustion method so much that he even designed
several machines that combined two exercises into one to minimize
the amount of rest time between sets. For example, he built a leg
extension machine that was combined with a leg press machine, and
a lateral raise machine that was combined with an overhead press
machine. Possibly because these machines were much more expensive
than single-station units and because fewer gym members could use
them at one time, these units are no longer being produced.
For Jones took pre-exhaustion to the extreme, such as by performing two isolation exercises before the compound exercise, it’s best to
start with just one pre-exhaustion exercise. For example, you could
pre-exhaust the long head of the triceps with the lying triceps EZ bar
extension, and immediately follow it with a multijoint exercise that
involves all the heads of the triceps, such as parallel bar dips or closegrip bench presses with chains. For the brachialis, you could perform
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a pre-exhaustion superset by combining standing EZ bar reverse curls
with incline hammer dumbbell curls.
For improving strength in multi-joint exercises post-exhaustion, research published in the May 2003 issue of the Journal of Strength
and Conditioning Research suggests that post exhaustion is superior
to pre-exhaustion. With post exhaustion, you perform a compound
exercise followed by an isolation exercise for a muscle group you want
to emphasize. So if maximal strength is your primary goal, then you
should use pre-exhaustion training sparingly.
You probably won’t achieve the superhuman results of Mr. America
Casey Viator, but pre-exhaustion training can provide a shock to your
system that will help you achieve your goals faster.
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Chapter 11
Yanko Rusev is a Bulgarian weightlifter who won five world championships
and the 1980 Olympics. He broke 25 world records, five in the snatch and 13
in the clean and jerk. Rusev was best known for his ability in the clean and
jerk, where he had a best of 429 pounds at a bodyweight of 148 pounds and
460 pounds at a bodyweight of 165 pounds.
Superslow
In the 80s, a workout system called SuperSlow™ was introduced to
the mainstream fitness community by Ken Hutchins. The core of the
program was to perform each rep of every exercise in about 20 seconds, lifting the weight in 10 seconds and lowering it in 10 seconds.
Proponents claimed that such slow tempo training was not only safer
than conventional training but superior for increasing strength and
muscle mass.
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Superslow
In the 80s, a workout system called SuperSlow™ was introduced to the
mainstream fitness community by Ken Hutchins. The core of the program
was to perform each rep of every exercise in about 20 seconds, lifting the
weight in 10 seconds and lowering it in 10 seconds. Proponents claimed
that such slow tempo training was not only safer than conventional training but superior for increasing strength and muscle mass. Let’s look at the
history of this type of training so you can decide.
The benefits of performing an exercise with a slow tempo was discussed in Strength and Health magazine in 1962 in an article written by
its publisher Bob Hoffman. The article was called, “MC-MM…Muscle
Contraction with Measured Movement.” Hoffman said slow tempo
movements had been used by the weightlifters of the York Barbell
Club, a weightlifting team that had many of its athletes win international competitions and break world records. Hoffman also said Jim
Councilman, a world-class swimming coach, endorsed this type of
training for swimmers.
In the 70s, Nautilus founder Arthur Jones began promoting the benefits of slow tempo training in his many writings, and went so far as to
say that if someone tells you to move fast during the performance of
an exercise you should “…smile and walk away because you are talking
to a fool.” In his early articles and books Jones would recommend a
lifting speed that would translate into two seconds lifting and four seconds lowering. Here is how Jones addressed the tempo of an exercise
in his book, Nautilus Bulletin #2:
“The first three or four repetitions in each set of every exercise should be
performed at a speed well below the maximum speed that would be possible at that point -- but starting with the fourth or fifth repetition, the
speed of movement should be as fast as possible without jerking or body
swing; the remainder of the repetitions in each set should be performed at
maximum-possible speed -- but the “actual speed” will be quite slow if the
weight is as heavy as it should be, and the speed during the last one or two
repetitions in each set will be extremely slow.”
In this book, and especially in future publications, Jones stressed that
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veloping strength and muscle mass. In one style of training which he
called “negative accentuated” that primarily required the use of exercise machines, Jones would have you lower the resistance in 8 seconds
with a weight heavier than you could lift by concentric contraction
alone. For someone who could lift 200 pounds for 10 reps on a bench
press machine, he would have you perform a negative accentuated set
using 140 pounds (70 percent). Said Jones:
“Lift the weight in a normal fashion, but a bit more slowly than is
probably done now... using both arms during the lifting (positive) part
of the exercise. Then lower it slowly back down while using only one
arm. Do not remove the nonworking hand from its grip, leave it in place
but do not use it... permit one arm to do all the negative work by itself.
Lower it slowly, taking approximately 8 seconds for the negative part
of the exercise. Then lift it back to the top position with both arms
again, using both arms equally for the lifting part of the movement.
The lifting movement should be done considerably faster than the lower part... it should only take about two seconds for the lifting part.”
Hutchins was a follower of Jones’ training methods, and in fact at
one time was employed by Nautilus and involved in their seminars
on exercise. In the 80s Hutchins supervised a slow-training exercise
program used in a Nautilus-sponsored Osteoporosis study performed
at the University of Florida Medical School. Encouraged by the results,
Hutchins authored many articles on the subject and wrote SuperSlow:
the Ultimate Exercise Protocol, which was the textbook used in the SuperSlow Zone personal training franchise. Other authors have written
books on the subject of slow tempo training under the titles of “Slow
Burn” and “Power of 10.”
Wayne Westcott, a sports scientist who worked for the YMCA, conducted two well-known studies on slow tempo training on untrained
individuals involving a total of 65 men and 82 women. The studies
lasted 10 weeks and were divided into two training groups. The traditional training group used a 2-second concentric contraction and
a 4-second eccentric contraction, and the slow tempo group used a
4-second eccentric and a 10-second concentric contraction. Westcott
reported that the slow tempo group had a 50 percent greater increase
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in strength than the traditional training group. Later studies by other
researchers, however, had difference results.
In a 10-week study published in 2001 in the Journal of Strength and Conditioning Research, subjects used either a traditional tempo prescription or a slow tempo one using a 10-second concentric contraction
and a 5-second eccentric contraction. The traditional training group
increased their average strength by 39 percent and the slow tempo
group by only 15 percent. The researchers concluded that the resistance used to perform the slow tempo training was too light to stress
the muscle significantly. That said, a study published in the Journal of
Applied Physiology in 2006 that looked at three different tempo prescriptions concluded that slow tempo training could be an effective
workout protocol for beginners. They also said that because slow
tempo training did not generate large forces, it could be valuable in the
rehabilitation from orthopedic injuries.
The bottom line is that slow tempo training, such as SuperSlow, has
value, especially for beginners and those with certain orthopedic
issues. It may also simply serve as a nice break from conventional
training. In any case, slow tempo training methods may be a potentially important tool in your exercise toolbox.
References:
Hoffman, B. MC-MM…Muscle Contraction with Measured Movement. Strength
and Health, March 1962
Hutchins, K. SuperSlow: The Ultimate Exercise Protocol, 2nd Edition. 1992
Jones A. Nautilus bulletin #2. DeLand, FL: Nautilus Sports/Medical Industries,
1971.
Keeler, L. K., Finkelstein, L. H., Miller, W., & Fernhall, B. (2001). Early-phase
adaptations of traditional-speed vs. superslow resistance training on strength
and aerobic capacity in sedentary individuals. Journal of Strength and
Conditioning Research, 15(3), 309-314.
Smith, D, Bruce-Low, S. Strength Training Methods and the Work of Arthur
Jones. Journal of Exercise Physiology, 2004 Dec: 7(6)
Westcott WL, Winett RA, Anderson ES, Wojcik JR, Loud RL, Cleggett E, Glover S.
Effects of regular and slow speed resistance training on muscle strength. Journal
of Sports Medicine and Physical Fitness. 2001 Jun: 41(2):154-8
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Chapter 12
Don Reinhoudt is the only powerlifting to win the International Powerlifting
Federation superheavy division four times in a row, and held all four world
records (squat, bench press, deadlift, and total) at the same time. Reinhoudt
is the only lifter to squat 900 pounds, bench press 600 pounds, and deadlift
900 pounds raw (i.e., without gear such as a supersuit). In 1979 he won the
World’s Strongest Man competition, having placed second the previous year
to US weightlifter Bruce Wilhelm.
10/8/6 Training Method
The 10/8/6 Method involves performing three sets of progressively
heavier weights and lower reps. The 10/8/6 Training Method is especially motivating for beginners because the fewer reps on the second
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and third sets enable much heavier weights to be used – in effect, it
gives the user the illusion of getting stronger throughout the workout.
This is a training protocol designed for a beginner, and as such three
sets are enough to make excellent progress in increasing both strength
and muscle mass.
10/8/6 Training Method
It’s often difficult to determine the origins of a weight training system,
and the 10/8/6 Training Method is no exception.
In 1982, Vince Gironda published a book about a similar system called
10/8/6/15. The program involves performing three sets of progressively heavier weights and lower reps (10/8/6), followed by a lighter
“pump” set with 15 reps. The major difference between Gironda’s
program and the 10-8-6 Training Method is that a fourth set is not
performed.
One proponent of the 10/8/6 program was Bob Perata, owner of Bob’s
Athletic Club in Fremont, California. Bob’s Athletic Club was one of
those basic, primarily free-weight gyms of the past where bodybuilders, weightlifters, and the general population trained together. The
most notable member of the gym was Ed Corney, who challenged
Franco Columbu for the 1975 Mr. Olympic lightweight title. Corney
appeared on the cover of Charles Gains’ book Pumping Iron as well as
on the poster for the movie.
The 10/8/6 Training Method, which Perata used as early as 1972, is
based on your best result in an exercise for 6 reps (6RM). It consists of
performing a light set (about 50 percent of your 6RM) for 10 reps, followed by a medium set (about 75 percent of your 6RM), followed by a
many reps as possible with a maximum weight (100 percent of 6RM).
If you complete all six reps on that third set, or more, you increase the
weight for the next workout. If you only do 5 reps or less, use the same
weights for the next workout.
The 10/8/6 Training Method is especially motivating for beginners because the fewer reps on the second and third sets enable much heavier
weights to be used – in effect, it gives the user the illusion of getting
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stronger throughout the workout. This is a training protocol designed
for a beginner, and as such three sets are enough to make excellent
progress in increasing both strength and muscle mass.
Often, a trainee at Bob’s club would use this program for a month
and then would move on to another program for variety – sometimes
the client would simply add another set, doing permutations such as
12/10/8/6 if they wanted more muscle mass, and 10/8/6/4 if they
wanted more strength. This rep/set scheme is not appropriate for all
exercises, especially the Olympic lifts (snatch and clean and jerk) and
most of their assistance exercises due to the technical nature of these
exercises.
The 10/8/6 Training Method is extremely flexibility as it can be used
with station training (i.e., performing all the sets of one exercise before
moving on to another), supersets, and even tri-sets. Here is a sample
workout for a beginner using the 10/8/6 Training Method that uses
both station training and supersets:
A. Back Squat, (10,8,6), 4011, rest 240 seconds
B1. Barbell Military Press, (10,8,6), 4010, rest 120 seconds
B2. Bent-Over Dumbbell Row, (10,8,6), 3010, rest 120 seconds
C1. Dumbbell Bench Press, Incline, (10,8,6), 3010, rest 120 seconds
C2. Lat Pulldown, (10,8,6), 3010, rest 120 seconds
D1. Triceps Pressdown, Rope, (10,8,6), 3010, rest 120 seconds
D2. Standing Barbell Curl, 3010, (10,8,6), rest 120 seconds
The 10/8/6 Training Method is not the single best workout program
because such a program doesn’t exist. But most individuals, especially
beginners, will enjoy this simple approach to training and can make
progress on it for quite some time. Sure, there are many other ways to
train, but the 10/8/6 system is a good place to start.
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Chapter 13
Sporting 22-inch arms, Phil Grippaldi competed in three Olympic Games
(1968, 1972, and 1976). His best lifts include a 386-pound Olympic press,
341-pound snatch, and a 451-pound clean and jerk in the 198-pound bodyweight class. The Olympic press was dropped from competition in 1972, so
Grippaldi’s best is the all-time record.
Train Twice a Day
Most elite Olympic medalists train in multiple sessions a day. Although twice-a-day training offers many benefits, you need to be
patient with it, as it can take up to six months to fully adapt to this type
of training.
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Train Twice a Day
One workout plan that works well with twice-a-day training is to
organize the training into three 5-day cycles. In the first two cycles
you train twice a day, and on the third cycle you unload with a cycle of
cutting back to once-a-day training – because it’s normal to lose some
lean muscle mass as you begin this type of training.
Most elite Olympic medalists train in multiple sessions a day. Although twice-a-day training offers many benefits, you need to be
patient with it, as it can take up to six months to fully adapt to this type
of training – although especially motivated athletes may be able to do
it in three months. Increase your training volume gradually, such as
starting with two 20-minute workouts a day.
One workout plan that works well with twice-a-day training is to
organize the training into three 5-day cycles. In the first two cycles
you train twice a day, and on the third cycle you unload with a cycle of
cutting back to once-a-day training – because it’s normal to lose some
lean muscle mass as you begin this type of training.
Studies conducted on American and Finnish weightlifters who trained
twice a day for short periods found that testosterone production can
be temporarily depressed when they start this type of training. However, the testosterone will shoot right back up during an unloading cycle
such as the one suggested. Here’s a tip: Start twice-a-day training on
a Saturday so you can nap during the first two days of the cycle, which
will help you adapt to the training.
Here is a sample periodized program for the torso muscles that uses
varied frequency:
Sample Program, Torso
Weeks 1-2 (twice a week, twice a day):
Monday-Thursday AM
A1. Close-Parallel-Grip Chin-Up, 5 x 6-8, 3010, rest 120 seconds
A2. Incline Dumbbell Press, 5 x 6-8, 3010, rest 120 seconds
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B1. Seated Cable Rowing to Neck, 3 x 8-10, 2012, rest 100 seconds
B2. Unrolling Incline Flye, 3 x 8-10, 2110, rest 100 seconds
Monday-Thursday PM
A1. Cambered Bar Press, 4 x 8-10, 3110, 90 seconds
A2. One-Arm Cable Row, 4 x 8-10, 3011, 90 seconds
B1. Incline Cable Flye, 3 x 10-12, 3010, 75 seconds
B2. Hammer Lat Pulldown, 3 x 6-8, 3013, 75 seconds
Week 3 (twice a week, once a day):
Monday-Thursday AM
A1. Close-Parallel-Grip Chin-up, 3 x 6-8, 3010, rest 120 seconds
A2. Incline Dumbbell Press, 3 x 6-8, 3010, rest 120 seconds
B1. Seated Cable Rowing to Neck, 2 x 8-10, 2012, rest 100 seconds
B2. Unrolling Incline Flye, 2 x 8-10, 2110, rest 100 seconds
One final piece of advice with training twice a day is to be patient. Yes,
you will get very tired, but you will get stronger. Most individuals will
quit this type of training because they don’t have what it takes to mentally overcome the initial fatigue bouts – but stick with it! If you quit
prematurely, you are missing a great opportunity to achieve new levels
of mass and strength..
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Chapter 14
Jon Cole was one of the most versatile athletes in the Iron Game. In powerlifting he set world records in the squat, deadlift, and total – he was the first
to squat 900 pounds and total 2200 pounds (raw, with only knee wraps). He
competed in the Olympic Trials in weightlifting, the World’s Strongest Man
competition (placing 6th), set a national high school record in the discus,
and broke Arizona state records in the shot put and discus.
20-Rep Squats
What if there was a workout that involved only performing one set of
one exercise, but promised incredible gains in strength and muscle
mass? This is the premise of the 20-Rep Squat Workout. Although
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there are several variations of the 20-Rep Squat Workout, the most
popular variations focused on performing one set of squats, three
times a week on non-consecutive days, for six weeks. The kicker is that
the squats are performed for 20 reps, all out.
20-Rep Squats
What if there was a workout that involved only performing one set of
one exercise, but promised incredible gains in strength and muscle
mass? This is the premise of the 20-Rep Squat Workout.
The origins of this workout date back to the 1930’s in the writings of
Mark H. Berry, editor of Strength magazine. Berry was a weightlifter who
believed that the fastest way to add strength and muscle mass was to perform heavy squats and consume a high-calorie diet that included drinking
a gallon of milk a day. A few years later Joseph Curtis Hise wrote to Berry
about the progress he was making performing squats for 20 reps, claiming
to have gained 29 pounds of muscle in just one month.
Among the most popular writers in the Iron Game who helped popularized this type of training system were Ironman magazine founder
Peary Rader and Strength and Health magazine writer John McCallum.
In 1989 Milo magazine publisher Randall J. Strossen wrote a book
called Super Squats that detailed the history of high-rep squats.
Although there are several variations of the 20-Rep Squat Workout,
the most popular variations focused on performing one set of squats,
three times a week on non-consecutive days, for six weeks. The kicker is that the squats are performed for 20 reps, all out. Here is how
McCallum described that set: “You’re gonna do one set of twenty reps.
And it’s gotta be the hardest work you’ve ever done. You gotta be
absolutely annihilated when you’re finished. If you can even think of a
second set, then you’re loafing. All the muscle you’ll ever build depends on how hard you work this one set of squats.”
McCallum’s version, which he wrote about in 1968, was set up like this:
Behind-the-Neck Press, 3x12
Squat, 1x20
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Pullover, 1x20
Bench Press, 3x12
Bent-over Row, 3x15
Stiff-Leg Deadlift, 1x15
Pullover, 1x20
In many of these workouts it was recommended that during each
squat you take three deep breaths between each rep. The proponents
of this system claim that the deep breathing helps expand the ribcage,
but the proven benefit is that the additional time between reps provides more rest time between reps, enabling you to use more weight
in the exercise and thus recruit more higher-threshold motor units. In
fact, you can often perform this exercise with a weight you could use
for a 10-repetition maximum (1RM).
Another unique aspect of the 20-rep squat workouts was the use of
a light set of straight-arm pullovers performed immediately after the
squats. The belief is that the heavy breathing from the squats combined with the stretching effect of the pullovers would lengthen the
cartilage that connects the long ribs to the sternum (costal cartilage),
thus expanding the rib cage. Although this chest expansion theory has
not been proven in scientific studies, proponents of using pullovers in
this manner included Arnold Schwarzenegger and popular bodybuilding writers Don Ross and Ellington Darden.
One issue with the 20-Rep Squat Workout is that it is not as effective
for building absolute strength because the intensity level (i.e., how
much weight lifted in relationship to your 1RM) is relatively low. This
compromise was dramatically demonstrated when Tom Platz and
Fred “Dr. Squat” Hatfield faced off in a squat competition in 1993 at a
fitness expo in Germany.
Platz finished third in the 1981 Mr. Olympia and Hatfield had squatted
1,014 pounds, which when he did it was the highest result in competition in any weight class. The competition started with each man
attempting a 1-rep max; Platz did 775 pounds and Hatfield did 865.
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However, when the weight was reduced to 505 pounds, Platz completed 23 reps to Hatfield’s best of 12 reps. Yes, a 775-pound squat is a
remarkable lift for a bodybuilder, but this example does show that the
ability to perform high reps may not translate into low reps as well as
you might believe.
Another drawback of the 20-Rep Squat program is that, although brief,
it is hard to stay motivated to do it for six weeks. One reason is every
time you train you are supposed to try to use more weight or perform
more reps (if you could not complete all 20 reps in a workout). Critics
of the system believe that training only twice a week may be more
productive for long-term gains, and others believe that you will reach a
point of diminishing returns long before the six weeks are over, especially if you are an advanced trainee.
If your goal is to pack on a lot of muscle mass quickly and you’re interested in challenging yourself with a legendary Iron Game workout, give
a 20-Rep Squat Workout a try.
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Chapter 15
James Williams was the first to bench press 661 pounds (300 kilos) in
competition and attempted 700 pounds. He placed 2nd in the AAU World
Powerlifting Championships twice (1971-72), and when he weighed 340
pounds could dunk a basketball. His best official lifts included a 865-pound
squat, a 675-pound bench press, a 725-pound deadlift, and a 2240-pound
total. In training he had squatted 900 and bench pressed 720.
Vince Gironda’s 8x8
Vince “The Iron Guru” Gironda was a pioneer in bodybuilding and
personal training, and one of his most popular workouts was the 8 x 8
Training System. Referred to as an “honest” workout, the 8x8 Training
System was an especially challenging system that promised to melt fat
fast and add slabs of muscle.
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Vince Gironda’s 8x8
Vince Gironda was a pioneer in bodybuilding and personal training, and
one of his most popular workouts was the 8 x 8 Training System. Referred
to as an “honest” workout, the 8x8 Training System was an especially
challenging system that promised to melt fat fast and add slabs of muscle.
Gironda was a bodybuilding coach whose success stories included Larry Scott, who in 1965 won the first Mr. Olympia and defended his title
the following year, and Mohamed Makkawy, who placed second twice
in the Olympia. Gironda also garnered a reputation as being a “Trainer
to the Stars” because of his work with Hollywood celebrities, including
Clint Eastwood, Cher, Denzel Washington, Kurt Russell, Burt Reynolds,
Carl Weathers, Michael Landon, James Garner and Erik Estrada. Gironda’s gym, Vince’s Gym located on Ventura Boulevard in Studio City,
was a popular gym that attracted many of the top bodybuilders of the
’60s and ’70s, such as Arnold Schwarzenegger and Lou Ferrigno.
In what he referred to as an “honest workout,” Gironda believed in the
value of periods of high-volume training to achieve maximum muscle
growth quickly, especially in lagging body parts, and to reduce bodyfat.
One of his favorite workouts in this regard was what he referred to as
the “8x8 system.”
This type of workout is similar to the German Volume Training in that it
involves focusing on a low number of exercises, with a high number of
sets and reps, so that an entire workout could be finished in an hour or
less – in fact, most of his workouts were designed to be performed in
one hour or less. To work all the major muscle groups and enable them
to recover from these difficult training sessions, you would work each
bodypart only twice a week and allow at least 72 hours’ rest between
workouts. A typical split for this workout might look like this:
Monday and Thursday: Chest, Back, Shoulders
Tuesday and Friday: Biceps, Triceps, Forearms
Wednesday and Saturday: Legs, Calves
Each exercise is performed for 8 sets of 8 reps of each exercise (with
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the exception of calves, which are performed for sets of 20). When
first performing this workout, take 60 seconds rest between each exercise, the gradually reduce the rest time to 15-30 seconds between sets.
When this can be accomplished, increase the weight of the exercise.
A general guideline is to start with about 50-60 percent of what you
can lift for one repetition (1RM) in each exercise. The following is one
of Gironda’s published workouts using the 8x8 system:
Day 1 - Chest
Decline Low Cable Crossover
(touch hands at waistline)
8x8
Bench Press to Neck
8x8
Incline Dumbbell Press
(palms facing each other)
8x8
Wide Grip V-Bar Dips
8x8
Biceps
Drag Curl
8x8
Preacher Curl
(top of bench at low pec line)
8x8
Incline Dumbbell Curl
8x8
Forearms
Zottman Curl
8x8
Barbell Wrist Curl
8x8
Day 2 - Shoulders
Dumbbell Side Lateral Raise Seated
8x8
Wide Grip Upright Row
8x8
Front-to-Back Barbell Shoulder Press
8x8
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Dumbbell Bent-over Rear
Deltoid Lateral Raise
8x8
Triceps
Kneeling Rope Extension
8x8
Lying Triceps Extension
8x8
2 Dumbbell Triceps Kickback
8x8
Day 3 = Back
Sternum Chin-up 8 x 8
High Bench Two Dumbbell Row
8x8
Low Cable Row 18” High Pulley
8x8
Medium-Grip Lat Pulldown to Chest
8x8
Abs
Double Crunch
(pull in knees and elbows together)
8x8
Weighted Crunch
8x8
Lying Bent-knee Leg Raise
8x8
Day 4 - Quads
Front Squat
8x8
Hack Machine Squat
8x8
Sissy Squat
8x8
Leg Extension
8x8
Hamstrings
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Supine Leg Curl
8x8
Seated leg Curl Machine
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Calves Standing Calf Raise
8 x 20
Seated Calf Raise
8 x 20
To make progress in weight training, Gironda advocated avoiding what
he called physical and mental “energy leaks.” “Physical leaks” included
smoking, drinking, skipping meals, missing sleep, and refined sugar.
“Mental leaks” included displaying emotional qualities that upset tranquility, such as hate, anxiety and ego.
Gironda did not believe in using aerobic exercise for getting lean, unlike
many bodybuilders who have endorsed it as necessary to get lean, and
didn’t consider aerobic training mandatory for women. He believed,
and rightly so, that weight training was superior for losing bodyfat and
that aerobic training could compromise muscle mass gains. And as for
his special approach for training women, Gironda thought that nothing
was better or faster for shaping the female figure than weight training.
There are many other good ideas Gironda promoted, including not
working the abs every day, frequently changing your workout, specializing on areas that lagged behind others, the value of supplements, and
the importance of concentration during training and the willingness to
experiment with new ideas.
Regarding nutrition, which he wrote about frequently, Gironda emphasized the importance of breakfast and was one of the first to promote
lower-carbohydrate diets. He also had no problem about including fat
in diets, which ran contrary to what the aerobic industry was promoting. Instead of three small meals, he would recommend six small meals
to stimulate metabolism. Also, while the nation’s medical experts were
leaning towards low-fat/high-carbohydrate diets, Gironda was promoting low-carb diets and wasn’t concerned with eliminating fat.
Vince Gironda was an innovative trainer, and if you track down his
books and original articles, you’ll find numerous training pearls that
will help you (and your athletes, if you are a coach or trainer) achieve
your goals.
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Glossary
Bonk, Gerd: first weightlifter to clean and jerk 556 pounds, making him the
first to lift over 250 kilos (550 pounds). Bonk began as a track and field
athlete, setting the East German youth record in the shot put with a best of
58.46 feet (17.82 meters).
Coe, Boyer: bodybuilder who won the Teen Mr. America, Mr. America, and
Mr. Universe; he also placed fourth on three occasions in the Mr. Olympia.
Known for his longevity in the sport.
Cole, Jon: one of the most versatile athletes in the Iron Game. In powerlifting he set world records in the squat, deadlift, and total – he was the first to
squat 900 pounds and total 2200 pounds (raw, with only knee wraps). He
competed in the Olympic Trials in weightlifting, the World’s Strongest Man
competition (placing 6th), set a national high school record in the discus, and
broke Arizona state records in the shot put and discus.
Crass, Derrick: a weightlifter and Olympian from the US.
Darden, Ellington: a former director of research for Nautilus and author of
many books about Nautilus founder Arthur Jones’ training.
Ferrigno, Lou: bodybuilder won two Mr. Universe titles and was considered
Arnold’s greatest challenge in bodybuilding. Ferrigno was able to use his
physique as a gateway to many movie and television roles, including his
long-running portrayal of “The Incredible Hulk.”
German Volume Training: a variation of a high-volume training developed by
US bodybuilding guru Vince Gironda. One of the major differences between
GVT and Gironda’s method is that GVT contains more rest time between sets.
Gironda, Vince: a bodybuilding coach whose success stories included Larry
Scott, who in 1965 won the first Mr. Olympia and defended his title the following year, and Mohamed Makkawy, who placed second twice in the Olympia. Gironda also garnered a reputation as being a “Trainer to the Stars” because of his
work with Hollywood celebrities, including Clint Eastwood, Cher, Denzel Washington, Kurt Russell, Burt Reynolds, Carl Weathers, Michael Landon, James Garner and Erik Estrada. Gironda’s gym, Vince’s Gym located on Ventura Boulevard
in Studio City, was a popular gym that attracted many of the top bodybuilders of
the ’60s and ’70s, such as Arnold Schwarzenegger and Lou Ferrigno.
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Grippaldi, Phil: sporting 22-inch arms, Phil Grippaldi competed in three
Olympic Games (1968, 1972, and 1976). His best lifts include a 386-pound
Olympic press, 341-pound snatch, and a 451-pound clean and jerk in the
198-pound bodyweight class.
Hoffman, Bob: the publisher of Strength and Health magazine and president
of the York Barbell Club, which was the premier weightlifting team in the US
for many decades.
Jones, Arthur: founder of the Nautilus, Inc. and Medx, Inc. exercise equipment companies. One of the key tenants of Arthur Jones’ training philosophy
was that developing the highest levels of strength and muscular size did
not require a large investment in time, especially when using his machines.
Famous bodybuilders who benefited from Jones’s training concepts include
Mike and Ray Mentzer, Casey Viator, and Mr. Olympias Dorian Yates and
Sergio Oliva.
Jones, Gary: a resistance training equipment designer who inherited some
of his father’s brilliance by creating Hammer Strength Systems, the most
successful plate-loaded equipment line in the world.
Kennedy, Robert: publisher of MuscleMag magazine who created the
pre-exhaustion principle of training.
Mentzer, Mike: an IFBB pro was one of the most successful bodybuilders of
his time (1951-2001). The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer’s Heavy Duty™. Mentzer believed
that working to failure is essential to get the greatest muscle-building results
from training. Another point Mentzer stressed was that only one set for each
major muscle group was needed to achieve maximal results.
Milser, Rolf: weightlifter from West Germany who won the 1984 Olympic
champion in the 220-pound bodyweight class. He broke the world record
in the clean and jerk in the 181-pound bodyweight class with a best of 457
pounds and in the 198-pound bodyweight class with a best of 490 pounds.
Olivia, Sergio: a three-time Mr. Olympia winner who had clean and jerked
360 pounds and had flexed upper arms that exceeded the height of his head.
One-Hundred Reps Method: a training method that increases work capacity
by training the lactic-capacity energy system. The method involves performing 100 cumulative repetitions with a specific weight in as few sets as
possible.
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Phillips, Marv: as a child, Phillips fell from a tree and reportedly tore his right
arm completely from his body. Surgeons used 287 internal stitches and 167
external stitches to reattach his arm. Phillips was a 1974 national champion in
powerlifting and broke the world record in the squat seven times, with a best
of 848 pounds in the 242-pound bodyweight class.
Pisarenko, Antonio: a world champion weightlifter and world record holder
from Russia. He broke the absolute world record in the clean and jerk and,
unlike many super heavyweight lifters of his time, had a relatively small waist
and low bodyfat.
Platz, Tom: finished third in the 1981 Mr. Olympia and Hatfield had squatted
1,014 pounds, which when he did it was the highest result in competition in
any weight class.
Post-Exhaustion: a type of superset in which you first perform a compound
exercise followed by an isolation movement. With the post-exhaustion
method, the trainee gets the maximum strength training effect from the compound movement and can further fatigue a single muscle with an isolation
movement.
Pre-Exhaustion: a training method in which a muscle is first fatigued by a
single-joint exercise, and then further exhausted by performing a multi-joint
exercise involving the same muscle group and additional muscle groups.
Rader, Peary: the founder of Ironman magazine, one of the most popular
bodybuilding magazines for over a half-century.
Rakhamanov, Sultan: 1980 Olympic weightlifting champion in the super
heavyweight bodyweight class, was one of the most physically-impressive
lifters of his time. He broke the world record in the snatch twice, with a best
result of 443 pounds in 1981. He was also known for his tremendous grip
strength and his ability in arm wrestling.
Reding, Serge: a Belgium weightlifter who was the first to snatch 400
pounds. Sports scientist Dr. Mel Siff said Reding could front squat 880
pounds for five reps and perform repeated jumps a foot off the ground while
holding 286 pounds! Reding carried over 300 pounds of solid muscle on his
5’8” frame, and reportedly possessed 26” calves.
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Reinhoudt, Don: the only powerlifting to win the super heavyweight division
in the International Powerlifting Federation four times in a row; held all four
world records (squat, bench press, deadlift, and total) at the same time.
Reinhoudt is the only lifter to squat 900 pounds, bench press 600 pounds,
and deadlift 900 pounds raw (i.e., without gear such as a supersuit). In 1979
he won the World’s Strongest Man competition, having placed second the
previous year to US weightlifter Bruce Wilhelm.
Rigert, David: weightlifter with a bodybuilder’s physique who won the Olympic Games in 1976 and broke 68 world records. One of the most popular
weightlifters of his time.
Rusev, Yanko: a Bulgarian weightlifter who won five world championships
and won the 1980 Olympics in the 67.5-kilo class. He broke 25 world records,
five in the snatch, and 13 in the clean and jerk. Rusev was best known for
his ability in the clean and jerk, where he had best of 429 pounds at a bodyweight of 148 pounds and 460 pounds at a bodyweight of 165 pounds.
SuperSlow™: a workout system was introduced to the mainstream fitness
community by Ken Hutchins. The core of the program was to perform each
rep of every exercise in about 20 seconds, lifting the weight in 10 seconds
and lowering it in 10 seconds.
Ten/Eight/Six (10/8/6) Method: involves performing three sets of progressively heavier weights and lower reps. The 10/8/6 Training Method is especially motivating for beginners because the fewer reps on the second and
third sets enable much heavier weights to be used – in effect, it gives the user
the illusion of getting stronger throughout the workout.
Ten/Eight/Six/Fifteen (10/8/6/15): a workout program developed by
Vince Gironda that involves performing three sets of progressively heavier
weights and lower reps (10/8/6), followed by a lighter “pump” set with 15
reps.
Twenty-Rep (20-rep) Squat Workout: a bodybuilding/strength workout that
emphasizes high-repetition squats. Although there are several variations of
the 20-Rep Squat Workout, the most popular variations focused on performing one set of squats, three times a week on non-consecutive days, for six
weeks. The key is that the squats are performed for 20 reps, all out.
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Upkon, Innocent: a weightlifter from the United States who earned a pro
card for bodybuilding. Lifting in the 187-pound bodyweight class, Upkon
snatched 341 pounds, clean and jerked 451 pounds, and represented the US
in international competitions.
Vardanyan, Yurik: the 1980 Olympic weightlifting champion in the
181-pound bodyweight class. He was a 7-time world champion, and broke a
total of 41 world records in three bodyweight classes. Weighing less that 200
pounds, his best lifts include a 418-pound snatch and a 502-pound clean
and jerk. His son Norik competed in the 2008 Olympics and broke American
records in the snatch several times.
Viator, Casey: won 1971 AAU Mr. America contest as a teenager, becoming
the youngest person ever to do so. He was considered one of the most genetically-gifted physique competitors of his era. Author Junes trained Viator for
the Mr. America and worked for him.
Westcott, Wayne: a sports scientist who worked for the YMCA and conducted two well-known studies on slow tempo training on untrained individuals
involving a total of 65 men and 82 women. Westcott reported that the slow
tempo group had a 50 percent greater increase in strength than the traditional training group. Later studies by other researchers, however, reported
difference results.
Williams, James: the first to bench press 661 pounds (300 kilos) in competition and attempt 700 pounds. He placed 2nd in the AAU World Powerlifting Championships twice (1971-72), and when he weighed 340 pounds
could dunk a basketball. His best official lifts included an 865-pound squat,
a 675-pound bench press, a 725-pound deadlift, and a 2240-pound total. In
training he had squatted 900 and bench pressed 720.
Woods, Paul: 1974 world powerlifting champion in the 198-pound bodyweight class.
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and health care professionals — check out the Poliquin Group website:
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