Q: You guys have so many different programs and mass tactics. Should I just pick a routine I like, do it for five weeks, then pick another? For example, I'm thinking about using4X Mass Workout.Then I could go toPower-Density.Thoughts?
A: That can work very well. As we always say, change to gain. But when we say that, we are primarily talking about tactics, not exercises...
Switching exercises every so often can provide new growth stimulation as well, but we like to stick to a handful of exercises that work for us the best—and that stay within the Positions-of-Flexion protocol.
If you're young, you can use just about any routine for a four-to-six-week mass assault—4X, 10x10 (all 10x10 or the heavy/light version), heavy Size Surge phase 1, etc.
After that, we usually recommend a sub-failure "super-compensation" WEEK before you switch to a "new" routine.
That super compensation ensures that your nervous system, as well as your muscles, are completely recovered.
Another thing to consider is that some form of progression is a good idea. Once you're advanced, it's hard to add weight or reps. But you can vary techniques and/or volume…
For example, do 3X on every exercise for a muscle the first week. The next week, do 4X on ONE exercise, keeping it to 3X on the others. The following week do 4X on TWO exercises and so on until you get to your back-off super-compensation week.
That's a VOLUME-progression method—a methodical increase in the number of sets. Just don't let it get out of hand. A set or two added for each muscle each week is plenty…
You gradually coax muscle gains, reach a point of near overtraining, then back off for major super-compensation and growth to fully occur.
Instead of increasing the volume, you could decrease the rest time between sets. Start at one minute and reduce it by 10 seconds every week.
Legendary trainer Vince Gironda used to get his trainees down to 20 seconds between sets—and he produced some of the best results in muscle mass during that era—a true trainer of champions.
If you're advanced, you could just use different tactics at every workout or every other workout. For example, you can get incredible results with straight 4X. Then at the next workout, work in some TORQ or Progressive-Speed sequences (from the Super-Size Crash Course).
Vince Gironda was the Iron Guru, a bodybuilding legend ahead of his time. His most famous pupil in the bodybuilding world was the very first Mr. Olympia Larry Scott, and he also trained many Hollywood stars back in the day, like Clint Eastwood, and even Arnold consulted with him and was a fan (even though Vince told Arnold that he was a “fat f**k” when he first arrived in the U.S.).
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