Excellerated reps training is a system of training that works!
Bodybuilding is a game of searching. We are always looking for new and better, if not faster, methods of increasing our muscle size. We tend to look to the big names in bodybuilding in an effort to find out if they have the inside track on the knowledge of how to get great size and development.
But looking to the stars of the game really is not the answer. If I train like Jay Cutler, there is no way I am going to wind up with a physique like Jay’s. And if you train as Dennis James does, the chances are you are not going to look like Dennis James. There are many reasons for this and one of them is in the genes. There are certain metabolic and anatomical factors that Jay has that you don’t have and that is probably the greatest reason why no matter how hard and heavy you trained or how much protein you ingested you could not have a body resembling Jay’s.
Na, we cannot simply attempt to eat and train like one of the greats and expect to develop a physique that will approach his. However, that is not to say that you couldn’t gain on such a program but your results would probably fall far short of your expectations.
Actually each one of us has to find out for himself just what will work best. It is a matter of trial and error to a great extent and each individual must find what works best for him and stick with that particular method. If you can get results with moderate weights, why would you want to push heavy poundages all the time taking a chance on joint injuries later in life? If, of course, the only way you can gain is via the heavy route, then obviously this is the way you must go.
A number of years ago when an a visiting New York City I came across and old training partner of mine and we began discussing some of the methods we used to increase our size over a short period tof time. We had remembered an article we had read in an old muscle magazine describing a method of training that Leroy Colbert ( bodybuilding legend ) and Arthur Harris (his training partner) had used to make some pretty fast gains in their arm development.
At that time most bodybuilders would perform, let’s say a barbell curl, in the regular manner but always the bar came to rest against the thighs after each repetition. What Leroy and Arthur decided not to allow the barbell to stop at all until all reps had been completed for that set. This meant that they increased the speed of the reps. When this happened they found that they could handle more weight resulting in more muscle size. The weights were not increased to the point where good performance was impeded though. Within a short period of time both of these men made substantial gains in the size of their arms. I think, if memory serves me right, that his arm measured about 20” at that time and that was when 18½ was considered a large arm . . . and it still is. I often wonder how many of the twenty inchers are really that large on some of our present day champs.
This preamble brings me to the nitty-gritty of this article. Since it is also beneficial to perform some slower, deeply concentrated movements in order to stimulate deep muscle fibers, perhaps a system that caters to both types of reps would be a real muscle builder. So, why not give such a system a try particularly if at the present time you are in a bit of a rut and can’t seem to stimulate any muscle growth?
Taking the barbell curl for example purposes, and because it is still just about the best biceps builder there is, load the bar to where you feel you can get ten reps without too much trouble. Now begin curling at a rate possibly a little slower than you might normally curl. Alter the fourth rep slowly begin to speed up the reps and continue to per-form each rep a little faster until you have completed your set. Now after a brief rest, no more than a half minute, commence the second set. If you feel that the first set went a little too easy, increase the weight on the second set. Perform as you did the first. Again, take a short rest and begin your third set with another increase IF you can handle it in reasonably good form. You do not want to load weight onto the bar and throw It up in a semi clean fashion. Use as much weight as you can IN GOOD FORM. You want the muscles to work and some body motion is acceptable but total heaving is out otherwise you lose the value of the exercise.
If you practice this movement properly, you will feel a great pump In the biceps and you will also have worked some of the deeper muscle fibers which must be activated In order to derive full activity of the muscle hence increased muscle growth.
I also remember a article about Larry Scott and his biceps training and I just wanted to mention that Larry’s biceps training is, in away, similar to this system.
In the article when Larry performs his preacher bench curls, he makes six reps. These are heavy, hard reps and so they are performed rather slowly. But at the completion of these reps he tries to get four or five ‘burns’ for added pump and these are short fast curls to top off the set and I don’t have to describe Larry Scott’s arms to anyone who knows their bodybuilding history I’m sure. Obviously what Larry does is not the same as what we have just recommended for the reader in this article but there is a similarity.
As to weights, sets or reps I leave this up to the individual simply because we all differ and what works for one may not be beneficial to others. So choose the weights, reps and sets that suit your purpose best.
When it comes to weights, a word to the wise. The object here is to feel the muscle work and thicken. If you must concentrate on getting the weight up to the shoulders, then you’ve lost the concentration an the muscles involved and this could lead to failure rather than success. It would be better to uses little less and be able to place - the concentration where it should be - on the muscles.
This method of training will also work very well on triceps muscles so you could set up a routine for the complete arm if you wish. As far as other muscle groups are concerned, we really don’t know but there is no harm in trying it out on any area of the body. There has been so much written lately as to the harmful effects of the anabolic steroids that it is possible that with hard work such as this routine will offer and proper nutrition bodybuilders can get off the drugs and still make great progress in their workouts. Perhaps increasing their protein intake and mixing a good whey protein and weight gainer with whole milk or cream for a while to increase bodyweight instead of water logging yourself with drugs would bring forth the desired results. Okay, so you won’t veins that look like a map of the Jersey Turnpike. You can always lower your intake of the nutrients in order to cut up, or, possibly drop the milk or cream and switch to Whey Protein Isolates and free form amino acids once the your required bodyweight is attained and cut up in this manner. It certainly would be a great deal healthier.
At any rate there it is and you can’t lose anything by giving it a whirl, all you can do is gain some muscle.
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