New bodybuilding principle, MYO revolution:

[Wannabe_BIG]

What's up guys. Being a newbie in PE I figured I could try to contribute on the bodybuilding part.

I think this is a Norwegian principle actually, or at least this version of it is modified by a retired Norwegian bodybuilder.

A scandinavian scientist found out in studies that the lack of oxygen produces a significant increase in muscular size and strength through the fact that the body has to compensate for it.

The theory is, through a set which we call the "activation set" all your muscle fibers will at the end of the set be fully activated. Lets say your 12 rep maximum is 132 pounds. That last rep is with poor technique and you barely get it up

Then the activation set will probably will consist of 10-11 reps. The last rep in the activation set is the rep that goes significantly slower than the others. Your muscles are now FULLY activated.

Put the weight down. Take 5 deep breaths, approx 15 seconds of rest. Pick the weight up again and do:
3 more reps:
New 15 second break:
3 more reps (is the last rep going slow, if so. Longer break= 25 seconds, 8-9 deep breaths).
2 more reps. (25 second break)
2 more reps. (If the last rep here goes slow, your finished).

What happened here? Your muscles where fully activated in all of the short sets, for a total of 8 FULLY ACTIVITED reps. At least that's the theory.In addition you have the 2-3 fully activated reps in the activation set. A total of 10-11 reps of full activation in just "one" set.

In a normal training regime, lets say you do something like this:
Benchpress again:
132 pounds* 12 reps. 10-11-12 reps has full activation.
132 pounds* 11 reps. 9-10-11 reps has full activation
132 pounds* 10 reps. 8-9-10 reps has full activation.

This is an approximation. But it shows how you can in a shorter period of time wear out your muscle. In addition you will have more reps with full activation.

I tried this yesterday, and man o man it was intense. I can post more of this theory, and explain it better so you can incorporate it in your own training regime, if you wan't to. If so let me now.

:D

[Jelqster]

sounds good, i will incorperate some of it into my routine for experimenting.

without hijacking this thread...I wouldnt mind some ideas/advice.

Soon im going to be moving countries and living in Denmark where I will be working in a kitchen with a working schedule like this:

Mon - working - 10am-9pm
Tue - working -10am-9pm
Wed - working -10am-9pm
Thu - working -10am - 5pm
Fri - off
Sat - off
Sun - off

So thats one full weekend off, the next week is half a weekend off and the week after is when i work the whole weekend. I work 3.5 days on and 3.5days off.

How should i fit training into that schedule. Workouts wont be able to be as intense if i get up and go to the gym in the morning as they would on my off days obviously, Also how would/should i fit PEing into this routine?


Thanks alot guys.

[PepeLePew]

Very nice post! I'll have to try this one out. So say after 10-12 reps I
just lower the dumbbells down...then rest for 15 seconds or whatever while
still holding the dumbbells against my chest/sides (if I was doing dumbbell
bench press) and then after 15 seconds try to 3 more reps, etc., etc.?

And for Jelqster, man you will just need to wake up extra early to workout
and get a few good meals in before you go to work or wait till latter in
the night to workout. If you did it in the morning I'd say just drink a small
protein shake before you hit the gym on your way there. And you will
most likely have to do your workout in the morning and your PE'ing at
night or vice versa...

[Wannabe_BIG]

Very nice post! I'll have to try this one out. So say after 10-12 reps I
just lower the dumbbells down...then rest for 15 seconds or whatever while
still holding the dumbbells against my chest/sides (if I was doing dumbbell
bench press) and then after 15 seconds try to 3 more reps, etc., etc.?

And for Jelqster, man you will just need to wake up extra early to workout
and get a few good meals in before you go to work or wait till latter in
the night to workout. If you did it in the morning I'd say just drink a small
protein shake before you hit the gym on your way there. And you will
most likely have to do your workout in the morning and your PE'ing at
night or vice versa...

Pepe.
Do you mean dumbbell presses for chest? If so I just sat myself up again. It was a real hassle to get the weight up if I just rested them on my chest.
Find a way that you can get the weight up again without injuring or putting to much stress on the joints. If you have a training partner it is easier.

I am so sore today, haven't been this sore since I started October last year. I really feel it works, but one has to consider the intensity/volume equation to not overtain. At least I feel it that way.
For instance, I have a to split now with upperbody monday and friday, and lower body thuesday and Thursday.

Monday I did 3 sets of these elongated sets for chest/back and it was a tad to much actually. Im not supposed to be this sore. So one set of these badboys is not like a regular set, as you probably have assumed.

Im going to try out 2 sets for chest and 2 for the back on monday and the same on friday. So a total 4 sets of these myo sets per week.

I think its sufficient, but time will show. It's a much more intense way to train, so I think the amount of sets has to be lowered in order to not overtrain.

Edit: I would not recommend more than one set for tricep/bicep if you do them on the same day as your back/pressing motions. My biceps is killing me, and I did only ONE set specifically for bicep.

[PepeLePew]

Yea, I meant chest dumbbell presses. So really this should only be done for
one exercises about 1-2 sets? And not on all the other exercises I'm doing
that day?

[Wannabe_BIG]

sounds good, i will incorperate some of it into my routine for experimenting.

without hijacking this thread...I wouldnt mind some ideas/advice.

Soon im going to be moving countries and living in Denmark where I will be working in a kitchen with a working schedule like this:

Mon - working - 10am-9pm
Tue - working -10am-9pm
Wed - working -10am-9pm
Thu - working -10am - 5pm
Fri - off
Sat - off
Sun - off

So thats one full weekend off, the next week is half a weekend off and the week after is when i work the whole weekend. I work 3.5 days on and 3.5days off.

How should i fit training into that schedule. Workouts wont be able to be as intense if i get up and go to the gym in the morning as they would on my off days obviously, Also how would/should i fit PEing into this routine?


Thanks alot guys.


Jelqster. Can you train Thursday after work and Saturday/Sunday?

Upperbody/lowerbody/Upperbody split?

That's what I would do with the kind of schedule.

[Wannabe_BIG]

Yea, I meant chest dumbbell presses. So really this should only be done for
one exercises about 1-2 sets? And not on all the other exercises I'm doing
that day?

Pepe, this method of training is way more intense than a regular set.

You can do it on all exercises, however it is not recommended on deadlifts and squats, because once you reach the sets where you have little oxygen and start to really fatigue, bad technique might occur. That is risky with those exercises.

Since it is so intense, I the recommendation for sets per muscle is actually only TWO sets, or even one.

Lets say you train your whole body each day, three times a week, then they would recommend one set per muscle, or maybe to.

If you train every part two times a week, I would say 2 or at the very most, 3 set per training. Maybe 3 sets on the day where there is the most rest.

To understand why this is much more intense than a normal set I will explain what happens to the muscles.

Lets say you do your first set with a weight you can maximum do 12 reps of good form. Then the 12'th rep is either extremely slow or done with jerky motions. In all cases, going for the 13'th rep would be failure.

In this case we stop at the 11th rep, where things are starting to go very slow. You are know closing in on failure. Remember, training to failure takes a toll on the sentral nervous system. You rest 15 seconds, and do another 4 reps. Again, these four reps are much more demanding then any four reps you ever done on this weight, because your muscles are almost out of oxygen, and has not had the time to restore their energy levels (this should lead to growth in theory). Next set you do 4 reps more, the last rep in the second set with short rest is almost not going up, or it is atleast difficult to do with perfect form.
You have reach destination one. I will call it failure point 1. Although not the correct term, it just means your muscles almost caved in. Now you take another 25 seconds of rest and do 3 reps. Another 25 seconds rest and 3 reps. You continue doing this UNTIL the last rep goes very slow. You've reached failure point 2 and has to stop immediately.

What this does, is that your playing with failure. At least thats what I call it. The pump sensation is extreme, if you have correct form during the exercise.

If you want to train 8 reps, you do approximately 8 reps in the following MYO sets. 3,3-2-2 for instance. Or 10 reps (3-3-2-2-2) depending on when you hit that point where the reps speed is starting to decrease significantly.

I could give you the "guides" of extra reps on the different rep ranges if you wan't to and is interested in this scheme.

I have no idea if it works, but 2 days of this, and I have to eat like a mad man to stay concentrated, so it definitely boosts my cravings for food. Which maybe means my body is growing?
I have to give you some more examples, since you all look somewhat intrigued by the idea.

[PepeLePew]

Interesting man. I haven't got to try it out yet, but definately will experiment
with it.