Miguel,
Well done on making those serious! lifts. Hope the higher frequency
works well.
Jeremy



--- In Hitdigest@yahoogroups.com, Miguel Angel Perez
<metalhead2_mx@...> wrote:
>
> Jeremy,
>
> Actually I was reading a Chad Waterbury article today
> (I had a printout with me on the plane; I'm up in Salt
> Lake City right now) and the program that he outlined
> was somewhat similar to what you mention. I, like
> you, am coming off several weeks of strength training.
> I used an extremely-low-freq program not unlike Clint
> Michels's, or Mentzer's consolidation routine. For
> strength, man does it work! I finished that four-week
> phase with my stiff-legged deadlift up to 315x12 easy,
> my leg press at 900x8 and 1000x6, my dumbbell row at
> 110x12, and my weighted dip at +75x9. I improved my
> numbers vastly in all four lifts, and now it's time to
> put those strength gains to the test with a higher
> frequency and volume (as well as more calories).
>
> Now Waterbury says that when on a high-freq program
> you just hit the muscle very often and do not focus on
> strength increases. You just pound the muscle several
> times a week with different exercises and parameters,
> and then you back off for a few days and let the body
> catch up. Supposedly, this is when you grow, provided
> you're eating correctly.
>
> He has you do a heavy, a medium, and a light day on
> this program. So what I'd like to do is to take for
> example my leg press and do 1000x6 on the heavy day,
> 750x10 on the medium day, and 600x16-20 on the light
> day. If nothing else, it's an interesting change, so
> I might give it a shot.
>
> Cheerio,
>
> Miguel
>
> --- hmmmhmmhm <hmmmhmmhm@...> escribió:
>
> > Cheers Miguel.
> > I have just started a more volume based workout that
> > a friend has had
> > great results from. I am doing 4 sets sometimes 3
> > per exercise .Two or
> > 3 exercises a body part 3 times a week [3 way split]
> > but trying to
> > resist the temptation of going to failure. I have
> > not been on a
> > program that doesn't include reps to failure before.
> > I am hoping the
> > change in pace and extra sets work.
> > The increased number of sets has resulted in baking
> > off the intensity
> > a while as you suggested.
> > Jeremy
> >
> > >
> > > Jeremy,
> > >
> > > That sucks that you didn't gain any size from all
> > that work.
> > Anyway, you did gain a lot of strength, and that
> > will eventually lead
> > you to mass gains if you consolidate your strength
> > increases and don't
> > let them disappear. Maybe you could now drop back
> > into a less
> > demanding maintenance routine with the heavier
> > weights you can now
> > move, and stay with that routine for awhile just
> > maintaining. I've
> > always felt that real strength gains mean that not
> > only can you move
> > heavier weights now, but you can handle them with
> > the same level of
> > effort it took to handle the lighter weights you
> > were using before,
> > with the same quality of execution.
> > >
> > > That kind of gains will stay with you, as opposed
> > to going from 110
> > kilos with good form and focus to 140 kilos with a
> > shortened ROM,
> > choppy form, fewer reps, and no quad focus. Nope
> > -- that 140 kilos
> > should feel just as manageable as did the 110 kilos
> > before. If it
> > doesn't you didn't get stronger, you're just
> > straining more.
> > >
> > > I think you need to keep eating well, rest, and
> > back off on the
> > training for a little while, either in intensity or
> > training
> > frequency, maybe even lighten the loads or do fewer
> > sets temporarily
> > while your body catches up. You're burned out.
> > >
> > > Miguel
> > >
> > >
> > >
> > >
> > >
> > > Confidentiality Notice: This e-mail and any
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> > attachments.[v1.0]
> > > -----Original Message-----
> > >
> > > From: Miguel Angel Perez
> > [mailto:metalhead2_mx@]
> > > Sent: Wednesday, May 23, 2007 8:58 AM
> > > To: Perez, Miguel
> > > Subject: Rv: [HIT Digest] Re: Results of my new
> > workout correction
> > >
> > >
> > >
> > > --- hmmmhmmhm <hmmmhmmhm@ escribió:
> > >
> > > Para: Hitdigest@yahoogroups.com
> > > De: "hmmmhmmhm" <hmmmhmmhm@
> > > Fecha: Sun, 13 May 2007 18:32:59 -0000
> > > Asunto: [HIT Digest] Re: Results of my new
> > workout
> > > correction
> > >
> > > I read this and realized it comes across as if I
> > > have put on muscle
> > > when I was trying to say I haven't, apart from
> > > perhaps a bit on my
> > > back. I put on no weight apart from when like I
> > said
> > > I ate more nuts
> > > etc and that was fat.
> > >
> > > Jeremy
> > >
> > >
> > >
> > >
> > > Well thought Id mention how I got on with my
> > new
> > > workout which was
> > > Casler style [three work sets 20r/10r/5r]
> > >
> > > I started properly early November and on nearly
> > > every workout since
> > > [3 times a week] I have gotten stronger on at
> > > least one set often
> > > every set of a exercise and sometimes all
> > > exercises.
> > > As I expected I was getting a rep or two more
> > > usually. I do recall
> > > occasionally adding weight and reps.
> > > I added 30 kilos to my 5 rep squat set it has to
> > > be noted though that
> > > half way through the cycle I went up a pin. On
> > the
> > > big exercises I
> > > added about 10 or twelve kilos per set.
> > > I really enjoyed the extra time in the gym and
> > > working in different
> > > rep ranges.
> > >
> > > The strange thing is have put on much muscle but
> > I
> > > do feel my back has
> > > grown [thickened] and has a bit more detail, but
> > > my arms and legs are
> > > the same as before. I have had problems with
> > > injury so I haven't
> > > trained my triceps throughout and when I have
> > its
> > > been a low ROM. I
> > > also was only able to train my chest and
> > > shoulders for a few months
> > > due to injury. But the leg and back work have
> > been
> > > used constantly. I
> > > did have a few weeks off training altogether.
> > >
> > >
> > > I was taking in more protein than I normally
> > would
> > > do.
> > > I haven't been able to get my hands on protein
> > for
> > > a few weeks so I
> > > have tended to eat more nuts etc. This has led
> > to
> > > a weight increase
> > > but it seems to be fat.
> > >
> > > Thinking about it my back had the most constant
> > > volume and seems to
> > > have improved which is interesting.
> > >
> > > I am still getting a rep here and there more on
> > > the workout but feel
> > > its starting to run its course as I will improve
> > > on one set then the
> > > next one I will lose a few reps.
> > >
> > > I would have thought strength increases without
> > > resulting growth can
> > > happen to a point and its individual but I must
> > > have had enough
> > > calories if I put on some fat. And surely
> > strength
> > > increases require a
> > > good amount of calories to be consumed?
> > >
> > > Any thoughts welcome
> > > Jeremy
> > >
> >
> >
> >
>
>
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