Bodybuilding.com Information Motivation Supplementation
in:
RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
8.6

Out of 10
Excellent
112 Ratings

Showing 26 - 71 of 71 Comments

71

Comments

(5 characters minimum)

      • notify me when users reply to my comment
NATURALGEAR

Rep Power: 0

  • rep this user
NATURALGEAR

Thanks for sharing your knowledge wiith us.

Nov 16, 2012 9:42am | report
 
kinglewie

Rep Power: 0

  • rep this user
kinglewie

Than GOD I halfway paid attention in Biology, and Human A & P in HS and college.... I kinda understood this! Seems like solid information!

Nov 16, 2012 10:21am | report
 
Bow00

Rep Power: 0

  • rep this user
Bow00

Great article, very clear information.. yeah it basically looks like the Y3T by Neil Hill with a more scientific approach.

Nov 16, 2012 10:47am | report
 
kiestonreece

Rep Power: 0

  • rep this user
kiestonreece

Good read good read!!!

Nov 16, 2012 10:57am | report
 
RPullen

Rep Power: 0

  • rep this user
RPullen

Great read. Glad to hear some science behind the methods. I will have to change some habits, but I'd love to impliment this into my routine.

Nov 16, 2012 12:24pm | report
 
sohei

Rep Power: 0

  • rep this user
sohei

I enjoyed the article. While it does appear that the author did the neccessary research, the impressive part was the actual workout plan. A great deal of thought went into the layout and timing of the routine. It goes way beyond the average concept of shocking the system via "changing things up." Good stuff!

Nov 16, 2012 12:33pm | report
 
zero24

Rep Power: 0

  • rep this user
zero24

pulsating your body in every angle does the job..ripp that muscle tissue up!

Nov 16, 2012 1:17pm | report
 
jbusheyvt

Rep Power: 0

  • rep this user
jbusheyvt

He is the MAN!

Nov 16, 2012 1:36pm | report
 
westsidefc

Rep Power: 0

  • rep this user
westsidefc

I HAVE a question about step 1
how many weeks we most do negative workouts in a month?!

Nov 16, 2012 2:57pm | report
 
jtortorich

Rep Power: 0

  • rep this user
jtortorich

good stuff right here

Nov 16, 2012 3:05pm | report
 
DocF

Rep Power: 0

  • rep this user
DocF

Great article, I love that Doc Stoppani explains the breakdown of science to the most basic levels.

Nov 16, 2012 3:18pm | report
 
estin1981

Rep Power: 0

  • rep this user
estin1981

Stoppani and Norton are two of my most trusted sources for info.

Nov 16, 2012 3:22pm | report
 
mbogier

Rep Power: 0

  • rep this user
mbogier

This is easily one of , if not THEE, best article that I've read since joining this site a few months ago!!!

Thanks for the information!!!

Nov 16, 2012 3:40pm | report
 
mieach

Rep Power: 0

  • rep this user
mieach

That't wht i didn't experience any pain after training my back yesterday. I guess i just have to inflict more damage.

Nov 16, 2012 7:40pm | report
 
ankur2505

Rep Power: 0

  • rep this user
ankur2505

Dr Stoppani,
In the section 'lighten up' you say "there are several recent studies that show using light weights with higher reps boost protein synthesis more than heavy weights with low reps"
Can you give us these references? I am curious to see if any of these studies were good prospective controlled studies published in a reputed scientific journal !!!

Nov 16, 2012 9:36pm | report
 
Joel3431

Rep Power: 0

  • rep this user
Joel3431

Let's be real, 99% of us have no idea half of what is being talked about here so it could be total b.s. But that being said, I know a little of the basic chemical changes in the body for growth and what not, and This is by far one of the best articles I have read in a research standpoint. Much Thanks. By far not a dull read.

Nov 16, 2012 10:21pm | report
 
Lewbagger

Rep Power: 0

  • rep this user
Lewbagger

Great read. I just had a quick question regarding the suggested "steps". Would it be as effective to incorporate all the steps into every workout you do? For instance, in the same workout work up to a heavy set of 3-5 reps and then do another set of 20-30/ reps in the same exercise? Would this not have the benefits of both?

Article Rated:
Nov 16, 2012 10:41pm | report
 
Letourski

Rep Power: 0

  • rep this user
Letourski

There is a strong correlation between strength and hypertrophy. Working a muscle in a variety of rep ranges elicits different hormonal responses. Higher rep ranges improve mitochondrial density, the cellular machinery largely responsible for the production of ATP. Lower rep ranges using heavier weights recruit more overall muscle fibers in one given rep leading to improved neuro-muscular firing. Doing both within the same workout has many benefits. I am no expert, but I have doing my research and everything points to a variety of rep ranges with a variety of weight to elicit the best hormonal response leading to overall muscular hypertrophy and strength gains.

Nov 18, 2012 2:00pm | report
Lewbagger

Rep Power: 0

  • rep this user
Lewbagger

Thanks for the reply, I had a feeling it was good because I've tried throwing in some high rep sets (15-25) in my workouts since reading this article (I'm normally a 6-10 rep guy), and it felt amazing. Glad I don't have to switch entirely to high reps to get some benefits.

Nov 19, 2012 7:49pm | report
d3fault3r

Rep Power: 0

  • rep this user
d3fault3r

NO PAIN NO GAIN !

this quote defines it aall ;)

Nov 17, 2012 2:58am | report
 
Hcfbb

Rep Power: 0

  • rep this user
Hcfbb

Very Scientific Article involves Scientific Approach and Scientific Training, Makes sense! Definiely applying these concepts in my training routine!

Nov 17, 2012 7:28am | report
 
revoo

Rep Power: 0

  • rep this user
revoo

very good article
ty for sharing it

Nov 17, 2012 8:18am | report
 
ebenito11

Rep Power: 0

  • rep this user
ebenito11

Awesome article, very helpful thanks!

Nov 17, 2012 9:15am | report
 
gethitfitness

Rep Power: 10

  • rep this user
gethitfitness

Very nice article!!!

Nov 17, 2012 5:38pm | report
 
Vanstuart

Rep Power: 0

  • rep this user
Vanstuart

best article i have read in a long time.

Nov 17, 2012 10:46pm | report
 
atdharma

Rep Power: 0

  • rep this user
atdharma

Very helpful to understand at this level.

Article Rated:
Nov 18, 2012 7:04am | report
 
arekussu

Rep Power: 0

  • rep this user
arekussu

great article. i will follow this for my weight gaining process

Article Rated:
Nov 18, 2012 8:04am | report
 
Famous23

Rep Power: 0

  • rep this user
Famous23

I am entering into the third week on Monday, this 12 week program is hard. My body is so sore during and after the workout but I love the feeling and I can't wait to see how my body will look at the end of this!

Nov 18, 2012 12:16pm | report
 
RoidRageLaBiss

Rep Power: 0

  • rep this user
RoidRageLaBiss

Amazing article!!!!

Nov 18, 2012 6:42pm | report
 
LtheChase

Rep Power: 0

  • rep this user
LtheChase

This stuff is legit. I always change the order/exercises for my workouts every cycle (do a muscle group each session once all muscles are done that is my "cycle" for the week). It's those dropsets/to failure exercises that really kick your muscles in the teeth and convince them they aren't good enough.

Nov 18, 2012 10:14pm | report
 
Brutte32

Rep Power: 0

  • rep this user
Brutte32

Really good article!I must really look into it and keep pushing!

Nov 18, 2012 10:50pm | report
 
Dojo24

Rep Power: 0

  • rep this user
Dojo24

Great read, I'm hoping to start this workout this week. Do you guys think this would be a good routine for the "skinny guy"?

Nov 19, 2012 9:15am | report
 
FireflyOmega

Rep Power: 0

  • rep this user
FireflyOmega

This is just what I've been looking for; constructive information with practical application! One question though: Should I try this only when there are no heavier weights left at the gym, or just when I don't feel the afterburn?

Nov 19, 2012 12:56pm | report
 
noble6

Rep Power: 0

  • rep this user
noble6

I would love to do this, the only problem is, I workout by myself at home. therefore I don't have anyone to spot for me on the negatives. How much difference will that make?

Nov 19, 2012 4:35pm | report
 
TRO17

Rep Power: 0

  • rep this user
TRO17

Use machines, 2 arm/leg push/pull and single arm/leg negative return.

http://www.muscleandfitness.com/training/chest/train-solo-negative-reps

Nov 21, 2012 9:12am | report
ItsBlue

Rep Power: 0

  • rep this user
ItsBlue

Great article.

Article Rated:
Nov 19, 2012 4:46pm | report
 
Bilal1989

Rep Power: 0

  • rep this user
Bilal1989

I have prepared this schedule for my next 15 weeks. ill appreciate suggestions...

Week 1 Negetives/Tempo Chest and Tri Back and Bi Shoulders and Abs Legs and lower back Cheast and tri Back and Bi Cardio

Week 2 Lighten up 15-20 Shoulders Legs and lower back Bi Tri Chest Back Shoulders Cardio

Week 3&4 Frequent Shoulder Bi Tri Chest and Back Shoulder Bi Tri Chest and Back Shoulder Bi Tri Chest and Back Cardio

Week 5&6 Beyond failure Shoulders and Abs Back and Bi Chest and Tri Shoulders and Abs Legs and lower back Cardio Cardio

Week 7 Lighten up 25-30 Shoulders Legs and lower back Bi Tri Chest Back Shoulders Cardio

Week 8 15-20 Bi Tri Chest Back Shoulders Legs and lower back Cardio
Week 9 10-12 Bi Tri Chest Back Shoulders Legs and lower back Cardio
Week 10 6-8 Bi Tri Chest Back Shoulders Legs and lower back Cardio
Week 11 3-5 Bi Tri Chest Back Shoulders Legs and lower back Cardio

Week 12 2 min rest Back and Bi Chest and Tri Shoulders Legs and lower back Back and Bi Chest and Tri Cardio
Week 13 1.5 min rest Shoulders Legs and lower back Back and Bi Chest and Tri Shoulders Legs and lower back Cardio
Week 14 1 min rest Back and Bi Chest and Tri Shoulders Legs and lower back Back and Bi Chest and Tri Cardio
Week 15 30 sec rest Shoulders Legs and lower back Back and Bi Chest and Tri Shoulders Legs and lower back Cardio

Nov 20, 2012 9:28am | report
 
JoshE95

Rep Power: 0

  • rep this user
JoshE95

Defiantly answered some questions for me thanks

Nov 21, 2012 9:58am | report
 
dbass28

Rep Power: 0

  • rep this user
dbass28

Awesome info..lokking to implementing this into my workout for the next 8 weeks

Nov 24, 2012 8:13am | report
 
extremm

Rep Power: 0

  • rep this user
extremm

very good article, objective and complete. excellent! many doubts resolved, thanks!

Nov 25, 2012 2:27pm | report
 
CoolHandLuke93

Rep Power: 0

  • rep this user
CoolHandLuke93

Is there a certain rep range for the "Get Frequent" part of this plan?

Article Rated:
Nov 27, 2012 12:07pm | report
 
nismo9

Rep Power: 0

  • rep this user
nismo9

by far one of the best articles i have read on the site..

Nov 28, 2012 11:04pm | report
 
Jarzila007

Rep Power: 0

  • rep this user
Jarzila007

Thanks, Jim, for this article on muscle growth, genesis and science - the descriptions and cause-effect logic motivates me to push harder and understand that muscles are a physiological universe of its own. I'm definitely not at the advanced stage but eventually this insight will apply, probably in a year.

Nov 29, 2012 5:36am | report
 
davis184

Rep Power: 0

  • rep this user
davis184

Nice article. What rep range should we use during the 2-3 week cycle during Step 3 /// Get Frequent? I'm thinking switching it up every others workout. Ex. Upper body on day 1 3-8, then upper body day 4 15-20. Same for lower body on days 2 & 5.

Nov 30, 2012 9:38am | report
 
Heptron

Rep Power: 0

  • rep this user
Heptron

Comment to the author:
Twice you mentioned 'recent studies' in the article. What were they? What journal were they published in? I'd like to read through them and see the results.
Thanks.

Dec 6, 2012 7:24pm | report
 
nattyone

Rep Power: 0

  • rep this user
nattyone

thanks for the article, i do have a question though, in the get frequent part of this program, i would like to know how many reps would be the right amount for this part of the program, i understand i will be training each muscle group a min. of 3x a week, but plz let me know about the set and rep range, thanks again and im eagerly waiting a reply because ill be starting this part next week......

Dec 19, 2012 6:47am | report
 
Showing 26 - 71 of 71 Comments
Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com