silveraw
Level 9 Valued Member
Are there any plans for a Built Strong book? Sort of like how Q&D was for Strong Endurance.
Or would that be a question for @Fabio Zonin ?
Are there any plans for a Built Strong book? Sort of like how Q&D was for Strong Endurance.
If we consider high repetition calisthenics, inmates are sometimes pretty jacked without the use of weights. They may rely on high repetition bodyweight stuff. This is at least what we can read in training books like Josh Bryant's Jailhouse strong. In the book, he mostly describes once a day session, so this is not GTG. Would a pure JHS lead to as much hypertrophy as inmates...
Are there any plans for a Built Strong book? Sort of like how Q&D was for Strong Endurance.
Or would that be a question for @Fabio Zonin ?
Pavel does have a book called beyond bodybuildingDitto.
As interested I am to hear StrongFirst's take on hypertrophy, I can't fit a 2 day seminar with my business schedule.
Pavel does have a book called beyond bodybuilding
I was thinking about what you guys are writing regarding "hard sets" (great thread, btw, I'm learning a lot here) and was wondering what you guys thought about the D.B. Hammer method. I got it from a Dan Fichter product.
Basically you line up your exercises and go through them once in a circuit to establish your baseline, i.e.
squat x 6
overhead press x 10
pull-ups x 8
dips x 8
SLDL x 10
(whatever reps you get in your first set)
And then you keep going through that circuit until your performance diminishes by 10 percent (about 1 or 2 reps, he has a chart to consult), at which point you terminate that exercise. Once you have terminated all exercises, you're done the workout.
So you would keep doing sets of squats until you were only able to do 5 reps, overhead presses until you were only able to do 8 reps, etc.
It's the only program I know of where you get a high volume of hard sets and every set is a hard set. I never really appreciated it until this thread.
Thoughts?
Sounds like I could hit systemic fatigue before reaching local muscular failure.
Which is fine for conditioning, but not optimal for hypertrophy.
true that.It's pretty old, though, and doesn't include a lot of the findings from the explosion in hypertrophy studies in the last 10 years.
DB Hammer was a notorious shyster. A few things had some merit, but yeah, I'd be really dubious about taking much from the templates offered by him. I probably have his booklet lying around somewhere...I was thinking about what you guys are writing regarding "hard sets" (great thread, btw, I'm learning a lot here) and was wondering what you guys thought about the D.B. Hammer method.
@3letterslong
My last real run at hypertrophy was based around 2-3 very easy sets followed by one serious blaster of a set. No burnout follow ups, no tough sets up front. The easy sets about a RPE of 5-6, the last set was a 10+.
I never really trained to failure, but by using Rest/Pause and Clusters I’d say in some respects this is “beyond” failure, but I never ran a set to a stall.
This was a minimum effective dose for me, the minimum needed to reliably feel like I was getting bigger on my days off.
DB Hammer was a notorious shyster. A few things had some merit, but yeah, I'd be really dubious about taking much from the templates offered by him. I probably have his booklet lying around somewhere...
Oh, you must be the poster who referenced Thibaudeau earlier! I looked up the workout after it was mentioned.
Have you ever read Jon Bruney's Neuro-Mass? I ended up altering it to look very similar to what you're doing. It was a couple of easy strength sets and then a superset of a higher-rep grind immediately followed by a ballistic (anything - swings, hops, clap push-ups, punching, etc.. that worked the same muscles) immediately followed by an iso hold. I liked it, but I didn't know of anyone who supported any of the ideas in it so I didn't put much time into it. Now that I've seen Thibaudeau's program, I'm thinking about going back to my version of Neuro-Mass.
Fabio has walked the walk here - the articles @Brett Jones gave links to, BuiltStrong - are from someone who has competed as a natural bodybuilder.Is it possible to get a good amount of hypertrophy while doing grease the groove? My main goal is to make the muscle bigger. Let's say for something like pullups to make my back bigger.