If you're anything like nearly all seasoned lifters, then you're probably always searching for a better way to produce the most gains in the least amount of time as possible. I too, am guilty of this but this is a good thing. No matter what you're doing with your routine or diet right now, your body will eventually adapt.
So the name of the game can be summed up in one word: shock. In order to shock your body, you must present it with an external stimuli which your body isn't used to. For instance, added resistance or added number of reps are just two examples. There are many shock principles which exist out there.
Your job is to experiment with each of these principles which are ubiquitous in any gym throughout the world and find which of these works best for you.
After almost two weeks off from my last contest, the Southern SNBF, I made the decision to take time off from competing altogether so I can grow and learn more about my body. I've been so closed minded about a lot of ideas and I'm opening my doors to newer and possibly better alternatives in training. No, I'm not getting lazy on the fans out there but I'm trying to be ruthless and efficient in what I'm doing now.
After all, the goal of any lifter should be gaining as much as possible with the least amount of work. I mean, what's the point in performing Method A which takes two hours while I can perform Method B which takes 45 minutes yet they yield the same results. Hmmm....you decide.
One of my friends and I have been studying a lot of Mike Mentzer lately and have decided that his style isn't enough to produce maximal results for us but on the same token the high volume style common to many bodybuilders today takes too long and may be counterproductive to what we're after given the fact that we are natural. So we came up with what we call the Super High Intensity Training Method (S.H.I.T. Method).
It's somewhat of a spinoff of Mentzer's H.I.T. Method but we thoughts we'd be one step better and call it super. Aside from the fact that it is somewhat related to Mentzer's style, we've been doing this for a good while now and it's showing signs of promising results.
Shock Principles Of The S.H.I.T. Method
I will outline the key points in this so called S.H.I.T. Method so everyone can grow by leaps and bounds.
1 Prioritize Lagging Body Parts
Train utilizing the priority training principle. Lagging body parts are treated with the utmost disrespect and hammered into oblivion first.
2 Incorporate Compound Movements
Train using heavy compounds movements as the core of your program. Use exercises such as: barbell presses, dumbbell presses, military presses, squats, deadlifts, barbell curls, dips, stiff leg deadlifts, etc.
3 Warm-up Properly
Warm-up on any type of cardio machine for 5-10 min. before hitting the weights. This is critical.
4 Train Heavy
After pyramiding up in weight in your warm up, hit the heavy poundages for all you're worth. Remember: heavy for you may not be heavy for someone else. It's up to you to gauge what you can do for at least five good reps but no more than ten.
5 Get Plenty Of Rest
REST!!!!! We're not trying to win a marathon here. Lifting while fatigued only hampers strength. I try to rest 2-3 min. in between my work sets. Give your body enough time to build up some glycogen (energy) for the next set.
What Is Glycogen?
Glycogen is the principal stored form of carbohydrate energy (glucose), which is reserved in muscles. When your muscles are full of glycogen, they look and feel full.
6 No Socializing
DO NOT GAB IN THE GYM!!! Concentrate on what you're doing and visualize yourself completing the next set. If you want to socialize, get the hell out of my way and go to a bar!
7 Do Not Overtrain
Perform only two or three exercises for each body part while utilizing maximum intensity with good form. In my experience, anywhere from one to three sets per exercise is more than enough.
Total, I perform probably 6-8 work sets per body part but I get a soreness which can't be matched and I'm getting progressively stronger each time I walk in the gym....all without juice. So you go figure.
8 Mix It Up
Train when you feel like training. Who all of a sudden decided that everyone should train chest on Mondays or Back on Saturday? Sure, this may be good initially but it becomes stagnant after time. So now, I basically train on the days I feel good enough to train.
Sometimes I will even take two or three days off in a row and train for four days in a row and then take two days off or whatever the case may be. However, I do train my body parts in this order:
The only difference is that my rest days can fall on any given day and I won't stress it because I missed training chest on Monday or whatever. This is a laid back approach which has taught me to relax a bit and has allowed me to enjoy training. Abs and calves are trained according to how I feel.
It is off season and I relegate detail body part training according to motivation. So I'm a little lazy in the off season with respect to calves and abs but I've paid my dues in the past.
9 Eat Often
Eat 5-8 smaller meals throughout the day. This may be a little extreme for most people but all I can say is that if my friends and I, who are full-time students with jobs can manage, why not most others?
10 Make Realistic Attainable Goals
Don't stress over not gaining weight. Just enjoy being in the gym and trying to improve your strength every time you set foot in the gym. This approach causes less stress and enables you to enjoy life a little more. After all, isn't life about living?
There you have it. Now that you have a little insight on something with a slight twist to it, don't you have some weights to move? Train hard, train smart, think BIG!