To Top

E-zine #6: Alternating Traumatic/Nontraumatic (T/NT) Training

Leg training can be hard to get excited about unless there?s some sort of motivating factor aside from just wanting bigger quads. Here\’s what it is.

Ok, I assume most of you are like me. I usually find that leg training in general can be hard to get excited about unless there's some sort of motivating factor aside from just wanting bigger quads. I've got to have some sort of goal, or better yet, a really good, result-producing routine. We seem to have come across just such a routine at the IRONMAN Training and Research Center that works equally well for all bodyparts.

Our latest routine is loosely based on a strategy used by some of the presteroid using bodybuilders of the '50s and'60s with our own revisions made with the help of IRONMAN's European research correspondent, Michael Gundhill. The routine is a lot like the effective heavy/light system except that there's reallly no 'light' day. All the weights used are pretty heavy and it's mostlythe exercises that change, and they account for whether a workout is traumatic or nontraumatic.

For the traumatic workouts we use heavy free-weightmovements and we make sure to involve a stretch-positon exercise to add extra trauma. Free weightsare considered traumatic because they're usually more severe than cable or machine movements. For nontraumatic workouts we use no stretch-position movements, and we perform most of our exercises on cables or machines. These type of movements are usually less stressful because of the friction which lessens the negative resistance.

We've just started an all-out mass-boosting phase, so the workouts are currently set up as a three-days-per-week routine, like so:

Mon.: Quads, hamstrings, chest, back, delts

Wed.: Deadlifts, traps, calves, triceps, biceps, forearms, abs

Fri.: quads, hamstrings, calves, chest, back, delts

This should really help us avoid any possibility of overtraining and allow us plenty of recovery time, as well as time to spend with our families for a change.

Here is a sample of our traumatic/nontraumatic quad and hamstring routines (for the full program and training schedule, see 'Train, Eat, Grow' in the November 2000 issue of IRONMAN):

Traumatic Quads
Squats 3 x 9,7,4
Sissy squats 1 x 9-12

Nontraumatic Quads
Smith-machine squats 2 x 9-12
Leg extensions 1 x 9-12

Traumatic Hams
Stiff-legged deadlifts 2 x 9,7

Nontraumatic Hams
Leg curls 1 x 9-12
One-leg leg curls 1 x 9-12es: Nontraumatic

That's it for quads and hams. We combine traumatic quads with nontraumatic hams on one leg day and vice-versa. It actually looks like an easy routine when it's on paper, but don't be fooled. Keep in mind that you'll have a couple of warmup sets on the major exercises, you'll be training with every ounce of intensity you have, and you're doing several bodyparts at each training session. We've found that each of the three days only takes about an hour and a half or less, but we're completely spent at the end of the routine. Three days per week may not sound like much, but you'll need the extra recovery time on those days off'to grow!

This special report was submitted by Jonathan Lawson
From the IRONMAN Training & Research Team

The ITRC Training Newsletter is not intended as training advice for everyone. You must consult your physician before beginning any diet or training program. You may forward this email to as many friends as you want, but do not photocopy or reprint this report in any format without the written permission of the copyright holder.

All Content (c) Copyright 2000 IRONMAN Magazine
All Rights Reserved

Instantized Creatine- Gains In Bulk

You must be logged in to post a comment Login

Leave a Reply

More in E-zine

  • Ezine 918: Pain-to-gain

    Subject: IRON MAN E-Zine: Issue #918: Pain-to-gain exercise change (build more muscle size) Q: I’m a big fan of┬áPosition-of-Flexion mass training....

    Steve Holman and Jonathan LawsonDecember 19, 2014
  • Ezine #905: Rhythm Method for More Muscle Hypertrophy

    I've been doing mostly compound exercises with X-centric on the first set, two standard sets, and speed on the last one....

    Steve Holman and Jonathan LawsonNovember 13, 2014
  • Ezine #902: Heavy/Light, X-centric Sets and Muscle Hypertrophy

    I really like X-centric sets . Great muscle feel and pump. I'm getting ready...

    Steve Holman and Jonathan LawsonOctober 20, 2014
  • Ezine #897: Speed Muscle Growth

    Q: I tried DP 4X on my big midrange exercise with a speed drop set after the last one. Wow, what...

    Iron Man MagazineOctober 3, 2014
  • Ezine #879: No-Cardio Fat Loss

    Q: I read that you guys got super ripped without doing any cardio. I also saw that Arnold did no cardio...

    Steve Holman and Jonathan LawsonSeptember 3, 2014
  • Slight Volume Uptick to Get Big Quick

    I have found that your change-to-gain method works. I have put on five pounds in the past month, but I know...

    Steve Holman and Jonathan LawsonAugust 29, 2014
  • Best Muscle-Growth Method for You

    Q: I just started using the 4X methods. Great stuff. Loving the pumps, but I'm wondering if 4X is better for...

    Iron Man MagazineAugust 15, 2014
  • Light the Iso-TORQ Fuse to Get Huge

    When I use regular TORQ (30-20-15) on isolation exercises like leg extensions, can I add weight each set?

    Steve Holman and Jonathan LawsonAugust 11, 2014
  • One Intra-Set Change to Jack Up Muscle Gains

    Q: I love 4X because it's 10 reps per set. I get the "hypertrophic tension time" of more than 40 seconds...

    Steve Holman and Jonathan LawsonJuly 31, 2014