Lots of nerve, huh? To say it’s easy to get in great shape and keep it and that no one else is going to tell you about it. Before I get into the nuts and bolts, let me explain why that’s such a well-kept secret.
Where do we usually get our bodybuilding information? From the champs, right? Most of the articles are written by or about some impossibly huge physical specimen who’s competing successfully today.
Let’s be honest. When the big guys get together on an informal basis, about the only so-called training tips they kick around are which drugs are coming in and where they’re coming from. Get my point?
There’s no way the clean trainee can use most of those tips. It’s a different world for the huge guys. They simply aren’t in the business of squeezing out every little drop of naturally released growth hormone.
But never mind. Let’s assume drugs aren’t even an issue. We still haven’t hit upon the main reason you’re never going to hear any really juicy training secrets. Think about it: Bodybuilding competition is a business to the big guys. After all, it’s their living. They’re not about to spread around any nuggets when there’s a whole passel of claim jumpers competing for the same cash prize.
I’ve got some of those juicy nuggets, and I’m going to show you that it’s simple to get in terrific shape and stay that way. You just have to use some clever principles’the kind that, once you hear them, you say, ‘Yeah, that makes a lot of sense. I don’t know why I didn’t think of that myself.’
I’ve learned a lot during my 37 years of training. It’s insight that enabled me to become the first Mr. Olympia, but I also have feedback from the thousands of clients and personal trainers who communicate with me on a regular basis.
Let’s start with workout length. Studies done by Meites Bruni and reported in Life Sciences in 1985 showed that the growth hormone response to exercise begins to increase as soon as you grab a weight and peaks about 27 minutes later. But what’s really mind blowing is that after 45 minutes GH release drops off to 80 percent of its maximum. At one hour it’s down to zip.
So if we’re going to get the most bang for our buck, we gotta be outta there in about 45 minutes. Here are some of the things we’ve got to pack into our workout.
We’ve got to find a way to maximize GH release. That doesn’t happen by just using big weight. We have to consider all kinds of of stress because stress releases GH’stress like stretching, power, fear, pain and volume. We can get all of that using one exercise per bodypart.
Set 1. Use the first set for complete stretch to try to find ways to get more stretch out of the exercise. Don’t use a weight that’s too heavy. Concentrate on stretching totally and finding regions of movement you’ve never felt before. Do 10 to 12 reps.
Set 2. This is your strict set. Use about the same weight you used when stretching, but this time concentrate on using perfect form. Don’t cheat even a tiny bit. Do about eight reps.
Set 3. Because this is your power set, you’re going to want a big weight. Shoot for about six reps, which is ideal for power and size. You want the sixth rep to be really tough’not scary but tough.
Set 4. Now comes the scary part’your fear set. Its purpose is to scare you, which will release another spurt of GH. In order to feel the fear, you’ve got to use a weight that’s big stuff. I mean big! Bigger than you’ve ever used before. It doesn’t matter whether you even get one full rep. Even quarter reps are all right. Yes, you’re going to need help’not help with the reps but to keep from getting hurt. You can have somebody help you get the weight up and take it from you, but you’ve gotta do the reps by yourself or it won’t work.
Set 5. It’s your final set’your pain and volume set’and you’re going to go to failure. Use a lighter weight so you can get 10 to 12 reps. You need that many to trigger GH release. The pain will provide another GH stimulus. That’s where you really get to know yourself. How much pain can you tolerate? Go until the weight actually falls.
You’ll find that there’s no way you can get bored with this much variety on each exercise. But remember, you only have 45 minutes for the whole shebang. That means one exercise per bodypart.
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