immense GROWTH with Direct Compensation Training
Hi there all,
I will try again on this training method, and this is all "my" writings.
I have been on a cruise, yes lucky me, but there was a great gym on board and did not miss a workout, anything much been happening here ???
I would like to submit a part of a nearly full years training to the group, before this I did H.I.T. training with outstanding results, at first working out three times per week full body workouts, then slowly reducing how many I trained each bodypart, reducing sets, exersices, resting for a full ten days every four to six months, but still specializing on each bodypart every three months, then when I reached a size and strength I was happy with for a person of my genetic capability’s, I stayed on a maintenance program.
However for a year now, I have been following John Casler’s Direct Compensation Training, with outstanding results, in size and strength, and what makes it all the results far better, is that I am a advanced trainee, of 45, and fully natural, and the fact that on a isolation movement, there is not so much room for improvement.
The immediate below is my interpretation of John’s Direct Compensation Training.
For the fist few session the first set was not taken to failure, then it was, the second, third and forth were always to full failure. If your younger I think you could do this training once every for days, but I worked each bodypart one time per week on a split, and on the triceps exersices added 1 to 1.5 each week to each set, when the desired reps were made, 53 pounds was added, and for all the years I have trained, and for a isolation exercise, I find that very satisfying, physically and mentally, and as you will see, the progress has not stopped, but stepped up, but there are draw backs, the program is the most brutal I have done, it’s that first set, after that the fun starts.
1/2 rep speed,
Hypertrophy,
Set 1, 30 reps, rest 5 minutes, set 2, add 25% 15 reps, rest 5 minutes, set 3 add 15% 10 reps, set 4, 10 to 20 reps, you drop down weight to your first or second sets weights, and do a full stop at the top and bottom to take advantage of Good recognition of the role of stretch in sarcolemma (cell membrane of a muscle fiber or muscle cell. The membrane is designed to receive and conduct stimuli.) Disruption.
Strength,
Set 1, 20 reps, rest 5 minutes, set 2, add 25% 15 reps, rest 5 minutes, set 3 add 15% 10 reps, set 4, which is 5 reps, drop down weight to your second sets weights, and do a full stop at the top and bottom to take advantage of Good recognition of the role of stretch in sarcolemma (cell membrane of a muscle fiber or muscle cell. The membrane is designed to receive and conduct stimuli.) Disruption.
30, 15, 10, 10,
30, 15, 10, 10,
28, 15, 10, 10,
30, 15, 10, 10,
30, 15, 10, 10,
30, 15, 10, 10,
30, 15, 8, 10,
30, 15, 11, 10,
32, 15, 10, 10,
30, 16, 10, 10,
33, 18, 15, 10,
27, 16, 11, 10,
28, 15, 10, 10,
30, 13, 11, 10,
24, 15, 10, 10,
27, 15, 10, 10,
28, 12, 8, 10,
30, 15, 10, 10,
30, 14, 8, 10,
25, 15, 10, 10,
30, 12, 10, 10
24, 15, 7, 10,
25, 12, 7, 10,
26, 15, 10, 10,
30, 14, 10, 9,
29, 15, 10, 10
Here I rested for 10 days and decided to add more weigh and lower the first set To 20,
20, 12, 8, 10,
21, 14, 10, 11,
21, 14, 6, 12,
20, 15, 8, 12,
20, 13, 8, 12,
20, 11, 10, 10,
20, 12, 8, 10,
18, 15, 9, 11,
21, 15, 7, 10,
20, 13, 10, 10,
20, 13, 9, 9,
20, 15, 9, 10,
20, 11, 10, 10,
20, 12, 7, 10,
17, 13, 7, 10
After about 9 to10 months of Direct Compensation Training, with just about full progress, my last set, the 17th was very hard, thought I was only going to get 14, so I though it’s time for a change in exercise, I decided to change from a more isolation exercise
{I am a big fan of isolation exersices, and have not finished with that topic, in my opinion they are far superior for hypertrophy then compounds, why some may ask, there are many reasons, but one is that on a compound exersices you are relying on leverage, from two limbs working together, more than you think, and that means the muscles are not doing a lot of the work, and from the bones, one easy way to prove this, take the triceps pressdowns, using the rope, go to full failure, now without stopping, butt your hands together, you will find you can get another five reps, as you have now gone from a single joint exercise to a compound exercise}
The pulley triceps extension, to a slightly less isolation exersices, the triceps pressdown, which uses more of the stabilises, and you can use more weight.
Used the same weight (except first set) that I was using on the Pulley triceps extension, on the triceps pressdown, here Are the great results,
30, 16, 13, 15,
30, 15, 13, 11,
30, 16, 13, 11,
30, 15, 13, 10,
31, 15, 13, 10,
31, 15, 13, 11,
I quote John Casler, in brackets {The Mental, Metabolic, and Motor limits are explored with this type of training and "each" can create, its own limiting factor. To reach Maximum Potential, one must be prepared to recognize the stimulus needed for the goal (load/volume/time wise) and develop each of those limiting factors to allow maximum, or high percentage results.}
The great thing on this program is I reached the weight (far more Now) I was using at the start of the program, for 10 reps, for now 30 Reps; Wow can't believe that. I have similar results with the Direct Compensation Training on, leg Extension, leg curls, leg press, alternate Leg press and leg extension/leg curls each three to four days, machine lateral Raise, and Finnish off with one set shoulder press, machine curls, Or EZ curls, calf raise, nautilus pullover, Finnish off with one set Pulldowns or rows, wrist curl, reverse curl, shrugs and dead lifts, the dead lifts were dropped.
Wayne