Gonna give HEAVY DUTY a spin. Did any of you try it?
>>77283527Started weeks ago, almost time for the second workout. Feeling hyuge. Feeling strong.
yates methodology is immensely better
Yes. Ive been doing it since start of the year but with a few tweaks. I does work, but it is getting boring to me, so next month I will switch it.Good routine overall. Give it a try for at least half a year and see where it takes you
I do full body every two days
Try it if you want, but you'll hardly see better results than with high frequency training. After all, if it were without a shadow of a doubt the absolute best training method, every single bodybuilder would be using it; but since it isn't, it’s pretty much just a quirk for old roiders on the verge of a liver crisis.No scientific basis, just dogmas. Heavy duty is the scientology of bodybuilding.
I see great benefits from it, but certain exercises need to be fine tuned. I haven't actually read all his written work, but applying the core principles to my workouts has lead to linear progress almost every workout. Some mistakes did hold be back for a while. My bench press stagnated for a long long time, but when I supplemented it with weighted dips that made the difference and progress resumed. One set of everything is true, but not all sets are created equal. For bench, curls, dips, ideal failure range for growth is 8-10 reps for me. But for squats, leg curls, etc i find that proper growth is triggered in the 15-20 rep range. (Doing 1 set of squats to failure, aiming for 20 reps, a couple times a month has never failed me. Progress is linear, even exponential some weeks). The recovery takes time and is absolutely necessary. There is work going on in the cells even after the hurt goes away. You already know this but rest and hydration 1-2 days before the workout is important. The days where I'm not hydrated and not rested are the days where I can't push myself to the optimal intensity for stimulation and growth. I could have formatted it better, but it's more complicated than the "one set" memes make it out to be. You have to be very intentional with your workouts, and the preparation thereof. It's not the same as just spamming ez effort reps for fun. People will mock Heavy Duty as if it's nonsense, but it is the logical conclusion of the principle of progressive overload. If it was wrong, it wouldn't work, and I can tell you that it is indeed working.
>>77283527I wouldn't bother with the modern HIT. The older version of HIT like the 1991 version where the recommended routine is a PPL routine (one day per body part per week) is better. Personally though I like more of a modified MaxOT/Yates type of routine. I do 2-3 exercises per muscle group and 1-3 sets each exercise depending on how I'm feeling. Personally I'm doing:>Monday: Shoulders/Arms>Tuesday: Legs>Wednesday: Rest>Thursday: Chest and Abs>Friday: Back and traps>Sat+Sun: OffI change exercises a lot so I don't really worry too much about it. Also, I never liked the pre-exhaust. The whole idea of doing say pec deck into bench in order to make sure the triceps don't fail during bench is nonsense. If bench is done correctly, the pecs fail because bench press is practically just a cross over/pec deck with an arm bend. You really shouldn't be using a lot of triceps unless something is wrong with your form. And lets say something like a barbell curl into chinups is just retarded. Yeah sure the biceps are tired, but I feel chinups even more in my lats with the pre-exhaust and feel nothing in my biceps. You really have to do a completely different form of chinups instead of the proper form to really feel it in your biceps. And then there's the Push down into Dips. Proper form dips is mostly triceps and it doesn't become pecs unless you really lean into it. If you're mostly upright you don't need the superset. Why take it to failure with push down and then go into dips? It's practically just rest-pause at that point. Might as well just do rest-pause on push downs.
Look, I just like working out 5 days a week, ok?
>>77283745Do MaxOT then. Five workouts per week. Just heavy basic lifts.
>>77283664the asian white guy on youtube swears by it despite the fact he used to recommend 3-4 sets of 8-12 rep now all the sudden he's Mr 2 Sets Max
>>77283701>If it was wrong, it wouldn't work, and I can tell you that it is indeed working.post body
