I did that volume crap (Franco Columbu's) when I was 20 and got myself conically overtrained. I was working out 6 days per week for up to 2 hours per day on a split routine. Got a chronic low back injury from it and had to quit for a year to year and a half. I had more motivation then sense. When I got back to lifting again Mike Mentzer was writing to muscle and fitness. His workout was working out 40 min 4 days per week on a split routine. When I followed his HIT stuff my bodyweight went up to over 200lbs. Later a gym-owner friend and I did Ellington Darden's High Intensity Bodybuilding routine. It was a full-body routine 3 days per week. The goal was to cut the workout time down and do every set to failure; we got the workout down to 40 min. I gained weight at a rate of about 2lbs per week (202-216lb) over a period of 6 weeks; I'm 5ft 11". My friend gained more. He had been doing a traditional routine. On day one he threw up his lunch. Weight used and sets completed were all documented. When you get 10 reps (20 on squats) you added (IIRC) 5% weight on the next workout. I gained on every lift. IMO Darden's routine was still too much. By the end of 6 - 8 weeks we were overtraining and had to back off. We ended up going back to our own workout. I followed a HIT split routine of 4 days per week.
Today I might do 2 sets depending on how I feel and since I no longer have a training partner I can't do negatives so I strip the weight off or just lower the weight as slowly (even stopping) on the final rep. The goal with HIT has more to do with totally fatiguing the muscle in less than a couple minutes making sure your using enough weight.
Just my opinion but I believe guys like Arnold and Franco could get away with their high volume training since they were on steroids and did little else (probably sleep alot, too). I just know that when I did it my weight gain stopped at 185lbs. If I tried to eat more (that's what you were supposed to do) I only put on fat.
In my late 40's (around 47) I cut back to once a week per bodypart on a 3 days per week split workout. I got to my personal best in the bench press at 365lbs and was wondering why I hadn't been doing that all along. My shoulders joints went to hurting and had to back off that. I have some arthritis in my shoulders (confirmed by a body scan at the Cooper Aerobics Center during a physical at age 50), probably from doing too much chronic lifting during the week over a long period of time/years.
Today, I'm 56, I weight ~210, my percent of BF is maybe 15% (goal is ~10%) and my workout is full body on Mondays with isolation exercises on Tuesdays. I walk about 4 miler per day which includes 8 Tabata-style sprints on Thursdays. I'll throw in some P90X DVD stretches once, maybe twice per week. I think it's true that a muscle (if worked hard enough) can take 5 to 10 days to recover and grow/adapt. So if I'm giving myself 6 days off of weights I don't see a problem with doing the same bodypart 2 days in a row. I know that when I've taken a month off I didn't loose any muscle or have to go down on the weight I'd been using. From a Primal/Paleo POV I think Grok would be much better served by having stamina over a lot of bulk. That maybe why most women prefer that body build....would likely have given a hunter/fighter better survivability over the MR Olympias you see today.
Last edited by Scott F; 09-20-2013 at 11:35 AM.
Would I be putting a grain-feed cow on a fad diet if I took it out of the feedlot and put it on pasture eating the grass nature intended?