How to train For size Over 35/40 and get results fast! IFBB Pro Eddie Robinson 43..
H.I.T MAN EDDIE ROBIBSON?S
High Intensity Training outline for Over 35/40 as requested from my BB.com fans.
Thorough my career I have been asked what type of training principals I used during my career. And to be quite honest there are so many, and most are good, the bottom line is whatever training protocol you are doing you must constantly confuse the muscle by changing up routines constantly, this will stimulate growth by muscle confusions (Not doing the same workout every time) And Instinctive training (If you feel weak and don't feel like being in the gym then don't kill your self Or better yet Just GO HOME! your body is telling you something... Either your body is Missing nutrients or you are in a catabolic state) I have trained under (AKA) Master Blaster Joe Weider 1989-2002, (1986 Nautilus= Dr. Ellington Darden, Ken Hutchins, Tim Paterson, and Arthur Jones) Along with Dr. Squat Fred Hatfield and Dr. Mauro Di Pasqual, as I can be seen in all their books. I have incorporated there philosophy and made it work for me since a teen ... Not a suit putting a spin to sell gym Equipment, Nutritional Products Or books & Magazines. Just good sound advice that I incorporated and made work for me! The best advice I can give is to Review:
The Seven Laws of Weight Training from Most Sport Scientists' Perspectives.
. The Law of Individual Differences: We all have different abilities and weaknesses, and we all respond differently (to a degree) to any given system of training. These differences should be taken into consideration when designing your training program.
. The Overcompensation Principle: Mother Nature overcompensates for training stress by giving you bigger and stronger muscles.
. The Overload Principle: To make Mother Nature overcompensate, you must stress your muscles beyond what they're already used to.
. The SAID Principle: The acronym for "Specific Adaptation to Imposed Demands."
. The Use/Disuse Principle: "Use it or lose it" means that your muscles hypertrophy with use and atrophy with disuse.
. The GAS Principle: The acronym for General Adaptation Syndrome, this law states that there must be a period of low intensity training or complete rest following periods of high intensity training.
. The Specificity Principle: You'll get stronger at squats by doing squats as opposed to leg presses, and you'll get greater endurance for the marathon by running long distances than you will by (say) cycling long distances
So that being said you can see that by using the H.I.T method of training each and every time you workout just wont work and doesn't fall under the Sport Scientists' Perspectives.
Well, I should say it didn't work for me. When I was training under (Nautilus) Dr. Darden, Hutchins and Paterson I actually lost size. I was training 3 x week no more than 30 min with the Ken Hutchins/Darden/Paterson using their slow rep H.I.T principals. Slow 30 sec up 30 sec down style going from machine to machine. This style of training just didn't work. I was trained under Nautilus Dr. Darden in 1986 getting ready for the nationals and bombed out! The worst I ever looked in my whole entire life. After the experiment I found that you must combine the HIT workouts Short and to the point no longer than 45 min in the gym (Not as Ken and Darden taught) combined with other separate workouts with more sets in the high/low rep range targeting both the Red and White Muscle fiber with longer periods of rest in between sets in order to shock the muscle during each workout, this type of workout lasted no longer than 60/90 min in the gym tops. This worked for me, I went on after that experience and put together my own training protocol and won the USA, and my IFBB Pro card. Won the IFBB Niagara falls pro-invitational, then off to the Olympia that I placed tenth in (clean) Yes.. Clean... I was tested by Dr. Bob Goldman..and in order to do that you better have your ducks in a row when it comes to training and Nutrition. after the "O" I then went on to the WBF for 4 years...and it was also tested if you recall? We are going back to 1991. I have all the test results from Vince McMahon! I'm not saying that I was always clean and never dabbled in Enhancing products. Not at all... But at this time in my life it wasn't done with the magic cycle. If so I would have been able to eat chocolate cake and train all day being huge and ripped! Much easier. But not best for the long run! Now you can understand why I had a Weider Contract 1989-2002 keying on proper weight training and Nutrition. The point here is you can be the best in your sport without enhancement products, if I only had the new cutting edge Products of today such as BSN during my tested days I feel I would have been at the top hitting it clean. Where were you Chris Ferguson! I was ordering RAW material from Manufactures putting my own Cocktails together to get that edge and boy did it taste like hell (Colosterum, Amino's, Enzymes, ect) Talk about having an IRON gut mixing that stuff would boil and smoke....I am giving this advice to the fans and people who want to be at their best, at the top of their sport and just plain looking good. I'm not a doctor, a Scientist or coming off as this guru offering something new and improved, Just an athlete sharing what worked for me and gave me the edge to be one of the best in the sport! I'm not endorsing any product line, Not selling any books, Just giving sound advice the best I know it for FREE. Why...Just say giving back to a sport that I love..and to people who want to live a long healthy fit life by getting advice from someone who has been there and done that. Here is the type of H.I.T training that I have incorporated.
Back in 1986 People would come in to Buchanons gym in Jax to watch Mark Buchanon and I train after work to witness our sick lifts. I did my 875 Squat there along with 610 benches. This is where the H.I.T training all began! It was the No holds bared type of Training! Hard & heavy, brief and to the point then we got the hell out of there... Mark and I would go heavy to see who can do the most reps like with 315/405 on the bench for reps. We would do some sick numbers like 20/30 reps..Talk about overload principals. We would go heavy for our basic singles and 2/3/4 reps then lower for some sick reps...This is where we targeted the Red and White muscle fiber by combining High and low reps in the same workout that most people neglect. Sound like the platz days when we would do 315 Squats for 40, I seen Tom do 50 reps and that was But to heals squats!....Tell me that didn't work. Platz and I were known for our leg development and this was the type of training that gave us this development. Jacksonville is where Dr. Ellington Darden found me. He heard of my strength and decided to drive up from Lake Hellen Fla. and sign me to his H.I.T style training for another Nautilus Experiment. Mark Buchanan told me "If their system was so good then why didn't they use someone that just got into weight training instead of looking for a genetically gifted athlete? He laughed when they told me they can make me stronger and Bigger. I had already capture a world record in the bench and that was done in a T-Shirt. They did the same with Casey Viator, Hand pick who they wanted to spin to sell their program and Equipment.. Mark told me not to do it. But I'm always up for a challenge. It was a good learning lesson and I needed the cash back then. After working with Joe Weider and Dr. Fred Hatfield I learned a great deal of Instinctive training and the techniques to devastate both the Red and Whit muscle fibers to gain the mass I needed to be at the top of the game. This type of workout changed from week to week combining H.I.T ( High Intensity Workout) that lasts no more than 45 min in the gym, Hard heavy and to the point combining low reps with heavy weight and moderate weight using higher reps in the same set. H.I.T Leg day this workout takes me about 40 minutes of high intensity. The objective is to move set to set at a quick pace while keeping controlled strict movement with full range of motion. ( I have a photo of Dr. Mauro Di Pasquale and Idoing the leg press. He was pushing down on the weigths for a neg and i put him through the wall..Have picture of his body printed in the plastr.. and Us standing by the hole.. Funnny..)
To worm up to and keep from injury before workout:
15 min Bike
2x15 leg extensiond 100lb.
2x15 leg curls 100lb.
H.I.T Quads
Leg press 800lbs 8reps
Hack Squats 225 12 Reps
Leg Extensions 80lbs 30reps
Repeat 4x without rest.
This took about 12 min with my partner helping me from machine to machine. Do not take much time machine to machine about 10/15 seconds.
(After you have performed 4 sets Rest about 5 min then super set Hamstring drop set with Stiff legged dead lifts.
H.I.T Hamstrings
Leg curls 120x8 reps, 100x12 reps 80 x 20
Stiff legged dead lifts 125 x20
Rest no longer than 30 sec and repeat 3x
Time 6/7 Min
Calves
Standing
300x8, 200x 15, 100 x 30
Rest 30 seconds repeat 4x
Time 5/6 min
As for diet ad nutrition info go to the IFBB Pro Bodybuilders Forums. Under IFBB Pro Eddie Robinson RAW in the house, I will aswere all Questions there....Meantime read up on Dr. Mauro Di Pasquales Metabolic Diet. This is the system I used with my own spin added that erned me the Success in the 1990 Olympia getting as hard as I can without any gear! I worked with Mauro back in 89 and through the 90's ( I will post some Pictures of Mauro and I training together, Strong Man with a great number of world records)..A great guy and a master at Diet and training! He was my mentor on how to get huge without the Juice.. I did his Diet with my own twist added, Placed 10th in the olympia, and four yeas with Vince McMahon, Dr. Pasquale and Bob Goldman have the tests to back it!
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Eddie Robinson "Dare to Dream"! www.eddierobinson.org
Last edited by erusa; 11-18-2007 at 06:42 AM.
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