Getting a Mechanical Advantage
First published at www.JohnBerardi.com, Apr 11, 2003 - Hunter S. Thompson At any given moment thousands of people are discussing the optimal way to achieve the elusive goal of muscular acquisition. At any given moment, most of them are in total disagreement with each other. It should be quite apparent at this point, that many different methods will cause hypertrophy and trying to lay down a governing body of rules and guidelines is self-limiting and presumptuous. With that stated, let me say that while the following program provides quite a bit of incentive for hypertrophy to spawn at a damn near alarming pace, it should only be used for 3 or 4 weeks before cycling off. Even though you will probably be hooked on this workout and the results that have ensued, just tuck it away in that special place for a month or two down the road. If followed correctly along with a proper nutrition plan (can you say "Massive Eating"...), you WILL make tremendous progress in strength and size, and have a damn good time doing it. This program is perfect for the veterans, those that have tried it all, and may be at a bit of a plateau. Mechanical Advantage Drop Sets are extremely demanding, and should be treated as such. You MUST focus on recovery while on this program, that means sleeping 7-9 hours per night, dialing in nutrition (especially at the during and post-workout periods), and keeping stress levels in check. I am aware that the current trend in the weight training world is to prevent overtraining, and I'm sure some folks from the "Anti-Overtrainers" camp will crap out a kidney after giving this program a once-over, but FEAR NOT my friends. Take precautions and you will prevail, this program has been tested and re-tested, and I must say, the results so far have exceeded my expectations. The premise is simple, start each set at your weakest leverage point, and work towards your strongest grip/joint angle, etc., allowing for full exhaustion of the targeted muscle fibers. Those of you familiar with Jerry Telle's innovative system of "Tellekinetics" will notice some similarities, but this is not the same. At a given rep number or fatigue point in each set, you will adjust your position and continue. This point should be 1-2 reps before failure at that specific position. Choose your weight based only on the first portion of the set, don't use a lighter weight to compensate for your presumed fatigue, let biomechanics do the work for you! While I always try to assign credit where credit is due, if some amateur mastermind in Snohomish is sure he came up with one of these exercises first in his basement one day on a transcendental creativity spurt, I extend my apologies in advance. Who this program is for -Trainees with optimal recovery abilities: proper sleep, nutrition (including supplementation, see recommendations below) and moderate to low stress -Trainees on androgenic support -Masochistic creatures who think getting kicked in the goodies is "surprisingly exhilarating" Who this program is not for -College party animals who just want to look good for loose moraled sorority girls (sorry, there are no antioxidants in beer, and you are probably overtrained from keg-stand push ups). -45 year old C.E.O's with enough stress to fuel the Mr. Coffee on the Delorian from Back to the Future -Trainees with less than 2 years training experience -Trainees who have 'hit their genetic ceiling' at 6'0, 150lbs (just use a bigger spoon please) You will notice the inclusion of some swiss ball movements in this program. Swiss balls have evolved to a disgraceful state over the last few years due strongly to overweight aerobics instructors "discovering" them and using them for 3cm ROM sit ups. Those in the know are now in the under-reaction phase, disgusted by anything requiring inflation. Those who think they are in the know are wondering how to get rid of all that cumbersome gym equipment to make way for more big blue balls. So I ask you to set your tainted emotions aside and realize that although it may not be a very big one, swiss balls do have their place. Finally, I would like to remind you of the wonders of individuality. If a certain exercise hurts, well don't f'n do it. In the meantime, figure out why it hurts, fix it, and come back for more. Some adjustments may need to be made to fit your predetermined neural capacities, and/or injuries; if you feel you have the knowledge to do so, then please do. Let's get to it! Supplement For Success 1. r-ALA or ALA - 100-300mg of the "r" isomer taken 20 min before workouts, immediately before post workout shake, and 20 mins before meals with carbs (P+C meals if you are following "Massive Eating" guidelines). If you use the racemic mixture (regular ALA) try 600-800mg. 2. BCAA's - To be taken during training. Start with .4g/kg mixed in 1L water. You could add maltodextrin/dextrose to this if you are the fast metabolism type, but it is not necessary for BCAA transport as they have the unique ability to stimulate insulin production in the absence of glucose. 3. Relentless - I strongly believe this is an invaluable supplement especially on a program like this. Take 1-2 servings post-workout. Again, one could add maltodextrin and dextrose to this for some extra carbs while insulin sensitivity is at it's highest. I'll let you decide. 4. Antioxidants - At the bare minimum take 500mg Vitamin C and 400 I.U. of Vitamin E after your workout. I would also include Milk Thistle Extract and Green Tea Extract. 5. Fish Oils - You have no business NOT taking at least 3g of EPA/DHA per day. I would recommend taking as much as you can afford up to about 9g. Trust me on this one folks, everything you are trying to accomplish in the weight room happens faster, and you can even live longer and healthier to tell the grandkids a bunch of lies about how people mistook you for a greek god on a regular basis. 6. Pre-bed Shake - A mixture of casein/milk protein isolate along with 5-10g fiber, some good fats (flax/olive/fish oil), multivitamin, and enteric coated digestive enzymes. Take this just before your swollen head hits the pillow. The Split Day 1: Chest/Lats/Abs Day 2: Quads/Calves Day 3: Off (stretch, eat, call JB in the middle of the night asking the fatty acid profile of chestnuts) Day 4: Arms/Shoulders/Abs Day 5: Hamstrings & Hip Extensors/Calves Day 6: Off (stretch, eat, email me and thank me for changing your life) Day 7: Repeat The Lingo (WG) = wide grip (MG) = medium grip (NG) = narrow grip (WS) = wide stance (MS) = medium stance (NS) = narrow stance (S/G) = supinated grip (P/G) = pronated grip (N/G) = neutral grip AMRP = as many reps as possible The Workout Pay attention to the supersets, follow the letters by doing your A's together, your B's together etc. Rest periods are not specified, I would like for you to take longer rest periods your first week, and cut them down each week until they are non-existent, thereby increasing training density. If no grip or stance is specified, you choose; all that means is that the details in that circumstance are not significant. Day 1: Chest/Lats/Abs A1) Bench Press: (WG) to Neck x 6 / (MG) to chest x AMRP Sets: 3 Tempo: 30X0 *Briefly rack the bar and adjust your grip, then perform as many reps as possible to the mid-chest level. Use a hand-off if possible. A2) Seated Cable Row: (P/G) (WG) x 6 / (S/G) (MG) x AMRP / (N/G) x AMRP Sets: 3 Tempo: 30X0 B1) Swiss Ball DB Press: Incline x 6 (hips down, torso against ball @ 45degree angle) / *Flat x AMRP Sets: 2 Tempo: 3020 *Shoulders, hips, and knees should all be horizontal, with head and upper back rested on ball. B2) Bent Over BB Row: (P/G) (WG) to chest* x 6 / (S/G) (MG) to belly button** x AMRP Sets: 2 Tempo: 3020 *Bend forward to almost 90 degrees **Bend forward only to about 45 degrees C1) Incline Varying Degree DB Fly: 60 degree bench x 6 / 40 degree bench x AMRP / 20 degree bench x AMRP* Sets: 2 Tempo: 4020 *rest only long enough to lower the bench height between drops. C2) Chin Ups: Reverse Grip Arc* x AMRP / (S/G) (MG) chin ups x AMRP Sets: 2 Tempo: 20X0 *with a supinated grip, pull your body up in an arc movement as to bring your belly button to the bar, body horizontal at the top of the movement (hey, I said this program was for the advanced lifter, no bitching) D1) Decline DB Fly>Press: (N/G) fly x 8 / (P/G) press x AMRP Sets: 2 Tempo: 4020 D2) One Arm Row: Arc to hip* x 8 / Straight row to ribs x AMRP Sets: 2 Tempo: 30X0 *Slightly flex the elbow as you raise the bell up high behind your hip E1) Cable Crossover: Split Stance crossover x 10 / Cable Lunge Press* x AMRP Sets: 1 Tempo: 30X0 *start each concentric phase with feet together, lunge forward to gain momentum then begin the crossover E2) Straight Arm Pulldown: (S/G) (MG) x 10 / (P/G) (WG) x AMRP Sets: 1 Tempo: 4020 F1) Hanging Leg Raise: Pike x AMRP / Tuck x AMRP Sets: 2 Tempo: 31X1 *Both to be performed with a full ROM, where the hamstrings face the ceiling at the top of the movement F2) Sit Ups: Janda sit ups x AMRP / Feet elevated crunches x AMRP Sets: 2 Tempo: 31X1 *Janda sit-ups are performed by having a partner pull away from you on your achillies tendons while you pull your heels towards your hips, creating a static contraction of the hamstrings in order to relax the hip flexors Day 2: Quads/Calves A) BB Squat: Front Full Squat (NS) x 6 / Back Full Squat (MS) x AMRP / Back Heels Elevated Half Squat (WS) x AMRP Sets: 3 Tempo: 30X0 B) Overhead Squat: Overhead Squat (MS) x 6 / Front Squat (MS) x AMRP Sets: 2 Tempo: 30X0 C) Jump Squat: Jump Squat (pre-parallel) x 6 / Full Back Squat x AMRP Sets: 2 Tempo: 10X0 / 4120 D) Barbell Dynamic Siff Lunge: Siff Lunge* x 8 / Normal Lunge x AMRP Sets: 2 Tempo: 3021 *popularized by Mel C. Siff, a lunge where you stay on your toes the entire set, do not allow heels to touch floor for first 8 reps E) Knee Extension (gasp!): Left Leg x 8 / Right Leg x 8 / Both Legs x AMRP Sets: 2 Tempo: 3020 *Find an extension that allows tension to begin at an acute knee angle. Yes I am aware that knee extensions cause a high shearing force on the knee, but don't be afraid. The knee extension can be a valuable tool, as long as it is not the basis of your quad work. F) Standing Machine Calf Raise: Straight Leg x 6 / Biarticular* x AMRP Sets: 2 Tempo: 41X1 / 30X0 *The eccentric phase is done with the knee straight, and the concentric phase is similar to a jump, where the knee bends to about 20 degrees to facilitate a powerful explosion and exploit the fact that the gastrocnemeus crosses both the ankle and the knee joint, and should be trained as such. G) Standing DB Calf Raise: Left Leg x 8 / Right Leg x 8 / Both x AMRP Sets: 2 Tempo: 40X0 *Hold the DB in the hand on the same side as the leg being used, hold DB in front of body when using both legs H) Smith Machine Soleus Raise (yes, even the smith machine has a use!): 90 degree knee angle calf raise* x 10 / straight leg** x AMRP Sets: 2 Tempo: 2010 *Squat down to parallel or below and perform a movement similar to a seated calf raise with no seat **Immediately stand up straight and perform traditional standing calf raises Day 4: Arms/Shoulders/Abs A1) Standing BB/EZ Curl Extended Wrist* (dropped down) x 6 / Slightly Flexed Wrist** x AMRP Sets: 2 Tempo: 30X0 *Your knuckles need to be pointing at the ground the entire time, you knucklehead. **Bring your knuckles back up in line with your forearms. A2) Tricep Dips Weighted (6RM) x 6 / Explosive Jump Dips* x AMRP Sets: 2 Tempo: 30X0/10X0 *Step off, ditch the weight, and hop back up there. Develop enough force so that at the end of the concentric phase, you actually jump off of the dip station, get as much hang time as possible. B1) Incline DB Curl: (S/G), Offset (hold inside of DB)* x 6 / Hammer Curl x AMRP Sets: 2 Tempo: 3020 *Ensure that the DB remains level the whole time, don't allow the lateral half drop downward. This increases activation of the long head of the biceps brachii. B2) Lying EZ Bar Extension: To Crown of Head x 6 / To Eyes x AMRP / To Chin x AMRP Sets: 2 Tempo: 3020 *Allow the elbows to drop down a bit lower during the eccentric phase with each adjustment. The eccentric phase of your chin extensions should look similar to a California press. C1) EZ Bar Preacher Curl: (P/G) x 8 / (S/G) x AMRP Sets: 2 Tempo: 5010 / 20X0 *Keep elbows up high on the pad for shoulder integrity. C2) EZ Bar Overhead Extension: (P/G) (palms facing ground) (MG) x 8 / (S/G) (palms facing ceiling) (WG) x AMRP Sets: 2 Tempo: 4020 *Have a spotter hold the bar while you change your grip D1) Swiss Ball DB Curl: Spider (humerus vertical) x 10 / Preacher (humerus @ 45 degrees) x AMRP / Humerus horizontal x AMRP Sets: 2 Tempo: 3020 *Place the ball on a bench, straddle the bench, continue to roll your arm back on the ball to adjust the angle. You should be seated on the bench for the horizontal curls. Be sure to reach full extension at the end of each eccentric phase. D2) Incline Cable Pressdown: (S/G) x 10 / (P/G) x AMRP Sets: 2 Tempo: 3021 *Place an incline bench in front of a cable station and perform pressdowns. Does this hit the secret 4th tricep head to unlock freak-sized extra value meal growth? Nope, it just prevents you from cheating, you sandbagger. E1) Overhead DB Fly: (N/G) Overhead DB Fly x 8 / (P/G) Overhead DB Press x AMRP Sets: 2 Tempo: 4020 *A rarely used movement; exactly the same as a chest fly, just done over the head. Keep the elbow at the same angle throughout the movement. E2) Hanging Leg Raise: Hanging from bar tuck x AMRP / Elbow Supported x AMRP / Incline* x AMRP Sets: 2 Tempo: 31X1 *Set an adjustable bench to somewhere between 0 and 45 degrees depending on your strength. Hold on to the back of the headrest and perform a tuck position knee raise. F1) DB Lateral Raise: Seated arms straight* x 8 / Standing elbows bent 90 degrees x AMRP Sets: 2 Tempo: 3021 *Raise the dumbbells in a plane slightly in front of the body, not straight out from the hips. F2) Dragon Flag: Full Dragon Flag* x AMRP / Half Dragon Flag** x AMRP Sets: 2 Tempo: 5021 *The hips, shoulders and ankles should remain in line for the entire eccentric phase. **The body will form more of an "L", allowing for some hip flexion throughout the eccentric phase. Day 5: Hamstrings & Hip Extensors/Calves A) Deadlift: (MG), (MS) x 6 / Sumo x AMRP Sets: 3 Tempo: 40X0 B) Lying Hamstring Curl: Plantarflex x 6 / Dorsiflex x AMRP Sets: 2 Tempo: 50X0 *The dorsiflexion allows for the gastrocnemius to assist in knee flexion C) Good Morning: Unilateral, 90 Degree, each leg x 6 / Bilateral Full Range* x AMRP Sets: 2 Tempo: 4020 *You should be looking through your legs at the bottom of the movement D) Cable Low Pulley Extension: Unilateral Cable Hip Extension x 8 / Unilateral Hamstring Cable Curl x AMRP Sets: 2 Tempo: 3021 *Stand on a 25lb plate with non-working leg E) Hyperextension: Unilateral*, each leg x 8 / Bilateral x AMRP Sets: 2 Tempo: 3020 / 3021 *Hover non-working leg above the pad F) Standing Machine Calf Raise: Straight Leg x 6 / Biarticular* x AMRP Sets: 2 Tempo: 41X1 / 30X0 *The eccentric phase is done with the knee straight, and the concentric phase is similar to a jump, where the knee bends to about 20 degrees to facilitate a powerful explosion and exploit the fact that the gastrocnemeus crosses both the ankle and the knee joint. G) Seated Calf Raise: Unilateral, each leg x 10 / Both x AMRP Sets: 2 Tempo: 2010 / 3121 *Do not allow non-working leg to touch the floor H) Smith Soleus Raise: 90 degree knee angle calf raise* x 10 / straight leg x AMRP Sets: 2 Tempo: 2010 *Squat down to parallel or below and perform a movement similar to a seated calf raise with no seat So that's the program folks, have at it. Remember what the great Hunter said, do it right! Take care of all of the factors in your life that are slowing down your progress, dig in and GET TO IT! Please email me with your experiences, progress, results and questions. |