Now –I don’t know about others –but I am one of those people that lose muscle at an alarming rate if I don’t ‘do what I should do’.
Let me explain.
I am more suited to endurance sports than bodybuilding –even now I could run for bloody miles and not have a problem. Bodybuilding –strength training has always been hard –isn’t it for everybody?
If I don’t push hard and level out that intensity –up there, eat right (enough) drink my water and be on my recover,
I loose muscle faster than a snowman in Florida. Not good, I know –but it’s the body-type I have and I have, I can proudly say done the best with what I have.
Ok Let’s Do This
Recently I had a period of dieting for a stage appearance, then dropped right into some power training. The lower reps after a period of dieting just did not stimulate tissue gains at all –in-fact I even lost some by keeping my weight down for an event. The lower reps built strength –and technique but had only minor affect on muscle fullness and size. This is for myself –I may add –but I have noted it with others. I do need some very intense quality reps for my body to ‘jump up’ in size and body composition. Knowing this –I should of not done what I did –well actually, looking at it now it was the best thing to do.
I had a measure up –arms –legs –chest and so forth and also did a body-fat test.
Jeezzzus –lost a shit load of muscle –legs especially –even though I could squat a good few pounds for a little old un.
So –after the shock and it being there in front of me in black and white –and staring back at me in the mirror.
I knew what I needed to do.
I needed to get some muscle back on this frame and I did what has worked so well in the past and at this point in writing here –I am significantly more muscular and leaner than I was 7 weeks ago.
I worked on a high intensity all body program.
A few years ago I wrote this in one of my books.
The best gains of my life came from training the whole body in one workout. So much so that most of the programs, say 90% I prescribe are for the whole body. Why? Well to my sense and logic I feel that you can get more workouts per week/month/year per body part and still only stress the system as much as doing a split routine would.
You therefore improve faster; I have seen it happen thousands of times. Other benefits include way more calories burned per workout – and more after as your metabolism is shot through the roof.
The body works as a unit and there is a lot of indirect effects when the body is worked with the basic prime movers, creating balance throughout the main muscle structures, and less chance of injury.
All body programs are old school but reaped gains for many years, they just got lost in the world of what’s cool at the moment. That is not to say that some split routines are not affective, as they do have their place, but for fast gains in muscle, or body fat loss, I turn to training the body as a whole.
Gains Of My Life
I have always been an advocate of the lower set end of training. Training harder not longer for clients and myself has worked wonders. I have trained clients and worked in the industry for many years. Not blowing my own horn here but has anyone stopped to think why I have had huge success with my clients? My clients took off from 2000 onwards to this point in time, and my girls and guys have won many shows, British and World titles. Could it be that from 2000 onwards I trained all my clients in all body fashion?
Very rare was the occasion that I split a routine and I would have my reasons.
Over the last six weeks we have followed this program
One set each to fail –reps between -8 and 12
If you get 12 the weight goes up the next session
If you cannot get 8 it’s to heavy so stick till 12 can be done
Use as many warm ups as needed
I found if I warmed up legs –after the leg part was done I only needed a quick tester on a few moves –by the time you are at Lat Raise –you are as warm as your ever going to get
This was done –Tuesday –Thursday –Saturday
Basic progression in reps and weight –intensity was high but mostly only to positive failure odd times a forced rep
In six weeks –I gained 3 pounds and lost body-fat
I will be testing and measuring in the next two weeks –I can visibly see a difference and feel much fuller –I will post those details
After six weeks –I felt that in order to keep the gains going –remember I am very advanced with 38 years of training under my gym belt. So in order to milk the gains I have dropped into a high intensity split for 6 weeks then recover for a week then repeat the whole process.
Here is the current program
Chest and Arms
Back and Shoulders
Here was yesterday’s leg session
Three rounds aiming for 12 reps
I used 60kg on Leg Ex for set one and reduced by a plate on each succeeding set to keep the reps up towards 12
Leg Press stayed at 5 plates a side –set one was hard –set three was f –ing hell
2 sets 12 reps
Calve Raise 2 sets 12
Seated 1 set 20
Again very basic –add weight as reps are achieved
Work bloody hard and focus
Give the all body sessions a go – if you keep notes and make sure you give each set your all I think you will be surprised by the gains made
There are a couple of guys –friends I have known for years are wanting to come up and see me so I can put them through an all body session
See you in the New Year –be ready for PAIN ha-ha
Love to ya all Ian