i embarked on this idea 8 weeks ago now. training solo leaves little options to get stronger. so you learn to make your surroundings work for you. how? i started doing 500+ rep training sessions. meaning your doin 1-2 sets of 100+ rest pause reps. the rest between can range from 30-45 seconds. i basically brought together german volume training, high-intensity training, and rest-pause training into the ap3x method. training like this will allow you take your weaknesses and turn them into strengths...target weak bodyparts just simply by adding in a additional movement or another set of 100+rp reps. training like this will check your ego at the door but the results however will be well worth the sacrifice. let me explain what led me to doing this.
over the years, i've adopted a high volume/high intensity mentality during my training. rest period were known to be very short.. the idea was to push as much blood into the muscle as physically possible. i also loved using the idea of pre-exhaustion as it was taught to me years ago by my former coach jon grove. but something else got my attention. how were the russians and german killing this volume with little rest and yet were physically dominating in every way in competition? prisoners would go in and since they were limited on time and most times who they were training with...they would do high volume training and come out of prison lookin fkin huge!! more importantly...why the hell were we making excuses on why we weren't learning from these freaks and make excuses? era of pussification at its finest. we like to have the easiest path to success as much as possible. this had me investigate a bit on the other side of this...and realized this. this is also why i'm a big fan of old school training...these guys were all about high volume/high intensity training...it was the ONLY method out there...and it wasn't the easiest way either. you either MAN UP or BACK DOWN. steve michalik's training sessions with john defendis was alot like high intensity/high volume training that made u a fkin man. they were insane. and today to achieve what hasn't been achieved you have to go insane. the amount of volume bill kazmaier did was beyond human in itself and it led to him outworking and crushing his competition rather easy. the common factor here...your training was HARDER than the actual competition. i'm living proof of this...the last two meets i did...the training sessions were waay harder than the competition which led to above expectation results. isn't that the reason why we compete? from alot of competitors i've talked to from the "old school" era..this type or way of training was commonplace...as it is with the russians and germans..just to name a few who might have waxed our asses at some point..just saying..
we are just pussies. plain and simple. we train like it. the idea of outworking your competition only existed on luck. well i was always driven by hunger to be stronger so the idea of a "out of the box" approach came to mind. 500+ training sessions. the goal was to reach over 500+ reps for the entire session doing either 100+rp sets or 200+rp sets. every week the goal was to push the VOLUME over the weight. meaning do more reps..more weight or both. but always do MORE REPS FIRST. the weight increases would be VERY incremental at best...hell the maximum weight jump would be 45lbs at best. you also(like in the seven laws) do a pre-exhausted movement before you do your main movement. once you reach 105+, increase weight...if you get right at 105 or less..keep the weight the same. the idea is to slowly increase the workload volume from week to week. its completely flexible. if you don't feel it to go to your workset...do a 200+ rp rep set then...you still would be doin more volume than previously. GVT has you doin 10x10...which comes out to 100 reps. this has you doin 100+ rp rep set with little rest and as many reps as you can each round. the idea is to get 100+ in 8 rounds or less with the rest 45 sec to a min. if it takes longer..then the weight needs to stay the same. high intensity. high volume. you can choose to do controlled reps one week...paused reps the next week(that sucked balls!) and explosive speed reps. stay within your means...and drop the ego. this will humble you in a flash.
yes. prepare to grab your balls and get ready to really train. cause you not taking long reps or taking heavy weight...your not constantly exhausting your CNS. cause the rest period are short...your conditioning comes into play. yea. your fkin training now. cause your bumping up the volume every week...your constantly in a state of anabolic growth and strength gains simply because your body is trying to adapt to the volume...since its changing from week to week...its gonna continue to do so...which equals lean..mean muscle strength and size.
i realize how and why the russians and germans are wiping the floor with us. the amount of the physical strength they are putting out is less than ours yet their 100% was far superior than ours. simply put...they can out work the hell outta of us and barely break a sweat. look at pudianoswki? he outworked all of his competitors in the WSM just cause his training sessions were way harder than the actual competition. how training is supposed to be guys. approach this with 3-4 movements per bodypart with the exception of arms..they usually end up 600+ sessions cause it works out to 300+ for biceps and 300+ for triceps. you main movements are and will be 2ND OR 3RD movement. for any weak bodyparts...target those directly by pushing the amount of volume onto the lagging bodypart. same for those who do powerlifting. if your hams are behind..this is the perfect way to hammer them to pieces.
WARNING! if your ass isn't sleeping and/or eating a fkload of calories...DO NOT DO THIS! you must master the BIG 3...eating. sleeping. training. if not...then your wasting your time doing this. during these "hell" workouts or 500+ sessions your gonna push the boundaries big time and its gonna require some massive overload of calories to compensate as well as regular sleep. also before each movement...i'm doin what's called "triple set". meaning i'm performing sets of 10-20 reps with 10 sec rest between sets. that's a triple set. i do 2-3 triple sets and then move onto the work sets. i mean if prisoners who lack the supplements and gear can find the time to consume the calories(limited as they were) and get the sleep in(which they had all the time in the world for)...we better fkin nut up. warmups is something that is neglected...but by the time you get done warming up you should be breaking a sweat. this tells your muscles your ready for the work. if your cold...then ask yourself...why the fk are you training today? your muscles are capable of maximum power and contraction when they are warmed up properly. this also is why i advocate "pre-exhaustion". you train at 80% or less at all times but at 120% intensity...so under normal conditions...the strength will not only be apparent but will get u geeked out of your fkin face!
give this a shot for a month and see the results for yourself. in the 8 weeks i've managed to go from 280 to 295 while still holding onto the same condition...adding size and strength to boot. but like i said...this isn't for pussies...but this is REAL training.
"abandon all hope ye who enter here"
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