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Sychokid · 30-06-2004, 04:48 AM

Most training programs you see have little to no scientific support or studies backing them up. They are merely based on other people expereinces, which is bad thing to go by for numerous of reasons (genetics, steriods, diet, recovery periods, etc).

For about 3 years now, I started researching the human body, muscle anatomy, exercise and its effects on the body, etc. From this I gathered that what most bodybuilders don't know is that the sport of bodybuilding thoroughly believes in the single factor theory, while all other weightlifting sports (powerlifting, olympic lifting, strongmen, sport athletes, etc) use periodization. The reason that bodybuilding still accepts the single factor theory is for 3 reasons:

1. it works
2. most people don't know about periodization
3. this method has been used for generations, people follow and do what other bodybuilders do, not knowing there "anabolicaly enhanced" or have better genetics.

So we realize that this single factor theory (basically to keep this post breif, the single factor theory is probably what your training with. Its based on the "supercompensation theory" and you basically train once a week or whenever you feel you have recovered, to failure, moderate volume, etc) works, its just that there are superior methods of training out there (PERIODIZATION!)

In short, periodization is a VERY broad term, its just basically organizing your training better to fit your goals (this is a very very generalized statement). There are many many many many ways of going about periodization, and this all depends on your goals. Being that this is a bodybuilding forum, and I dont want to confuse anyone just yet, I shall post programs based on periodization that are mainstream and apply to hypertrophy and strength.

Depending on how interested you guys are, I can write future posts relating to periodization. I tried to explain this as basic as I can. There are so many periodization methods out there (dual factor theory, linear periodization, conjugate periodization, cybernetic periodization, pendulam training, just to name a few) and for now since it would literally take hundreds of posts to fully explain different periodization methods, I will provide you with ones I feel are important to what we are talking about now. Just for the record, periodization methods have been used for DECADES now, and have so many studies, books, athletes, and everything else supporting it. Whats so great about periodization is that it goes against everything we do as bodybuilders. They RARELY train to failure, train each muscle as FREQUENTLY as possible, use alot of volume, etc (these all will vary based on your goals and the type of periodization used). So now what you guys have been waiting for:

Hypertrophy-Specific Training (HST):
www.hypertrophy-specific.com
This is a form of periodization with a linear approach (decreasing reps/volume while increasing weight over time). The program is split into 4 mesocycles and takes 8 weeks to fully accomplish. This is one of the greatest programs out there if mass is your goal. Since most of the info can be found at the link, here is basically a short summary. When you train, you apply microtrauma (from mechanical loading) to the muscle, this is from the eccentric (negative) portion of the exercise and is essential for hypertrophy (muscle growth) to take place. When a muscle is exposed to a high mechanical load (really heavy weights), the microtruama is really high, and as you know, its really hard to progressive load when your already training really heavy. But progressive loading is also essential for hypertrophy to take place in the long run. Therefore, HST is set up in a unique way to allow progressive loading each workout, leading to more microtruama each workout, leading to no plateus and growth each workout! On top of that, the workouts are more frequent providing more anabolic benefits (increased protein synthesis, increased IGF-1 levels, increased sattelite cells, etc), and the volume is cut in 3rds providing greater recovery for the CNS.
Rating:
Mass gains: 9/10 ( i don't belive any program yet deserves a 10/10)
Strength gains: 7/10

Dual Factor Hypertrophy Training (DFHT):
http://216.239.39.104/search?q=cache...&hl=en&start=5
This program is based on both conjugative periodization and the dual factor theory (fitness fatigue theory). This program can be more complicated then HST, but is great in theory and in work. The program relies on conjugative periodization (training for 2+ goals within 1 week) and on the dual factor theory (concept of loading/deloading). By loading, you have a period of time (around 2-3 weeks), where you train hardcore, high volume, high intensity, and/or high frequency (generally, a mix of the 3 will make a great program). You avoid failure though (normally 1 rep short of it) to allow for more frequent training. During this time, its obvious you will overtrain soon. Overtraining = bad. BUT, you do want to overreach!Overeaching is the beggining steps of overtraining, this is a good thing, as about this time performance falls, so you know you have truly trained to your maximum. Therefore at this time, you deload (usually 1-2 weeks long), a period of time where you go lighter with the weights/volume/frequency, to allow for supercompensation and recovery. You will grow from compensation and from the weightlifting during the period. For more information on the dual factor theory, search for the writings of Mel Siff and others. Just for an example, Bulgarion olympic/power lifters can train everyday 6-7 days a week when loading!
Ratining
Mass gains: 8/10
Strength gains: 8/10

This post is long already, if you guys are honestly interested, I shall keep writing about preiodization for you guys. I hope you see the superior ways of training now, and hope you utulize these principals in your training! thats why i wrote this

Jon

30-06-2004, 04:48 AM	#1 (permalink)
Sychokid Newbie Trainer Join Date: Jun 2004 Posts: 55	Training based upon SCIENCE! Most training programs you see have little to no scientific support or studies backing them up. They are merely based on other people expereinces, which is bad thing to go by for numerous of reasons (genetics, steriods, diet, recovery periods, etc). For about 3 years now, I started researching the human body, muscle anatomy, exercise and its effects on the body, etc. From this I gathered that what most bodybuilders don't know is that the sport of bodybuilding thoroughly believes in the single factor theory, while all other weightlifting sports (powerlifting, olympic lifting, strongmen, sport athletes, etc) use periodization. The reason that bodybuilding still accepts the single factor theory is for 3 reasons: 1. it works 2. most people don't know about periodization 3. this method has been used for generations, people follow and do what other bodybuilders do, not knowing there "anabolicaly enhanced" or have better genetics. So we realize that this single factor theory (basically to keep this post breif, the single factor theory is probably what your training with. Its based on the "supercompensation theory" and you basically train once a week or whenever you feel you have recovered, to failure, moderate volume, etc) works, its just that there are superior methods of training out there (PERIODIZATION!) In short, periodization is a VERY broad term, its just basically organizing your training better to fit your goals (this is a very very generalized statement). There are many many many many ways of going about periodization, and this all depends on your goals. Being that this is a bodybuilding forum, and I dont want to confuse anyone just yet, I shall post programs based on periodization that are mainstream and apply to hypertrophy and strength. Depending on how interested you guys are, I can write future posts relating to periodization. I tried to explain this as basic as I can. There are so many periodization methods out there (dual factor theory, linear periodization, conjugate periodization, cybernetic periodization, pendulam training, just to name a few) and for now since it would literally take hundreds of posts to fully explain different periodization methods, I will provide you with ones I feel are important to what we are talking about now. Just for the record, periodization methods have been used for DECADES now, and have so many studies, books, athletes, and everything else supporting it. Whats so great about periodization is that it goes against everything we do as bodybuilders. They RARELY train to failure, train each muscle as FREQUENTLY as possible, use alot of volume, etc (these all will vary based on your goals and the type of periodization used). So now what you guys have been waiting for: Hypertrophy-Specific Training (HST): www.hypertrophy-specific.com This is a form of periodization with a linear approach (decreasing reps/volume while increasing weight over time). The program is split into 4 mesocycles and takes 8 weeks to fully accomplish. This is one of the greatest programs out there if mass is your goal. Since most of the info can be found at the link, here is basically a short summary. When you train, you apply microtrauma (from mechanical loading) to the muscle, this is from the eccentric (negative) portion of the exercise and is essential for hypertrophy (muscle growth) to take place. When a muscle is exposed to a high mechanical load (really heavy weights), the microtruama is really high, and as you know, its really hard to progressive load when your already training really heavy. But progressive loading is also essential for hypertrophy to take place in the long run. Therefore, HST is set up in a unique way to allow progressive loading each workout, leading to more microtruama each workout, leading to no plateus and growth each workout! On top of that, the workouts are more frequent providing more anabolic benefits (increased protein synthesis, increased IGF-1 levels, increased sattelite cells, etc), and the volume is cut in 3rds providing greater recovery for the CNS. Rating: Mass gains: 9/10 ( i don't belive any program yet deserves a 10/10) Strength gains: 7/10 Dual Factor Hypertrophy Training (DFHT): http://216.239.39.104/search?q=cache...&hl=en&start=5 This program is based on both conjugative periodization and the dual factor theory (fitness fatigue theory). This program can be more complicated then HST, but is great in theory and in work. The program relies on conjugative periodization (training for 2+ goals within 1 week) and on the dual factor theory (concept of loading/deloading). By loading, you have a period of time (around 2-3 weeks), where you train hardcore, high volume, high intensity, and/or high frequency (generally, a mix of the 3 will make a great program). You avoid failure though (normally 1 rep short of it) to allow for more frequent training. During this time, its obvious you will overtrain soon. Overtraining = bad. BUT, you do want to overreach!Overeaching is the beggining steps of overtraining, this is a good thing, as about this time performance falls, so you know you have truly trained to your maximum. Therefore at this time, you deload (usually 1-2 weeks long), a period of time where you go lighter with the weights/volume/frequency, to allow for supercompensation and recovery. You will grow from compensation and from the weightlifting during the period. For more information on the dual factor theory, search for the writings of Mel Siff and others. Just for an example, Bulgarion olympic/power lifters can train everyday 6-7 days a week when loading! Ratining Mass gains: 8/10 Strength gains: 8/10 This post is long already, if you guys are honestly interested, I shall keep writing about preiodization for you guys. I hope you see the superior ways of training now, and hope you utulize these principals in your training! thats why i wrote this Jon Last edited by Sychokid; 30-06-2004 at 11:50 AM.