Fitness Industry Scams

[khrazz]

hmmm...i found this to be the most effective method for natties to get up to their potential. Still glad you "explained" the facts to us:
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Lastly, and probably the most ineffective method of them all for natties is Mentzers. The lift extremely heavy to failure once every week (although I think he took even longer breaks) for one or two working sets for very low reps utilising negatives and forced reps.

Good for you. I believed an article was even written by truth seeker on heavy duty training. Maybe you should look it up. Although that's not the reason for me listing it as ineffective. If the program worked for you, its because you weren't really following Mentzers full program as he did. Training a muscle group once a week can and does work, but that's not what I was referring too, nor what mentzer preached. He preached one working set to failure, perhaps once a week maybe longer for a bodypart. Maybe he did some warm ups (probably did), but it doesn't change the fact this method is not the "best" for naturals. That doesn't mean it can't get you to your genetic potential however.

Glad I could explain it to you again.


Ok so why wouldn't it work? If you are progressing why will it not build muscle?

No i do not follow any ones system...I just progressed and that required plenty of rest. I like to lift heavy rather than high volume. I say heavy as in relatively. I won;t be winning any strogngman competitions.

You say high volume, low volume, every day, once a week, split training does not work....so what DOES work in your opinion? What is left?

According to a large number of studies done by dr brad schoenfeld, in order to maximize your muscle gain potential as a natural, and even as a half natty (half natty means mild steroid use) you need high frequency, moderate volume and low to moderate intensity.  The reason behind this is due to the fact that MPS (muscle protein synthesis) lasts for about 28-48 maybe at the most 72 hours (but 28-48 is closer to reality,though nothing is set in stone here) . Brad shoenfeld has also stated that you need at the very least 10 sets per muscle group in order to fully stimulate the muscles and disrupt the homeostasis. He says that to get the most amount of MPS you need to workout at least 3 times a week, preferably by doing full body workouts. This type of working out allows you to recover at a good pace so you can push yourself each workout.

So lets say we take 2 hypothetical guys.We will call them lifter A and lifter B. Lifter A does the classic split type workout, chest day, arms day,back day etc. He stimulates MPS once maybe twice a week but due to the nature of split workouts he has to go every day in the gym and workout 1 specific muscle group.


Well here is the problem n1, your body is not a stack of legos. If you workout chest on monday, you workout your triceups,shoulders, and a tiny fraction of your back (if you know how to bench properly) So Tuesday comes, and its back day. He works out his back, but here we have another issue. Back exercises, work your posterior chain, pull-ups work your chest and triceups (if done properly and by properly i mean full range of motion up-down). Then comes wednesday, he has legs. He has already tired his posterior chain muscles, so he wont be able to squat as much. Which leads to low volume in legs. Say hello to chicken legs in 1 year. Thing is, muscles are interconnected with each other, so if you have a total low volume your body wont grow as fast. I could go on and on, but this will be too long to read Long story short, this guy stimulates MPS once a week, maybe twice by a very small chance, and he is missing out potential growth.To give you a perspective, he gets 2 growth windows every week (and i am being very generous here), which translates to 8 growth windows a month or 96 in a year . The outcome? He does not grow much, and what could have been achieved in a year may take him 2 years maybe more.


Lets go to lifter B. He goes to the gym 3 days (at least) and does full body workouts. He has great recovery, and stimulates MPS every 48 hours in each muscle group consistently. Thats 3 growth windows he gets every week. Which translate to 12 GW (growth windows) a month, and 144 a year. You do the math, and calculate how much growth both of them will have in 5 years ahead.

Lifter A => 480GW
Lifter B => 720GW

Lifter B has almost twice the amount of GW of lifter A. Can you imagine what that means in muscle gain? If those guys where to compete in a sport, lifter A may never be able to reach the level of lifter B by now, unless he uses a proper program and by now only steroids could help him catch up with lifter B (but if lifter B uses steroids aswel then its a lost battle)