While waiting for a double stem cell procedure for my worn out shoulders, I had to find a way to work around them with as little pain as possible. My goal was to:
What I decided to do was to put together a hybrid workout using heavy partials (which limit my range of motion) that focus on an intense contraction. And adding a technique used by Rory Liedlemyer called 100s.
Mike Mentzer before he passed away did a lot of experimentation in the gym as did I with contracted holds. Mike inferred that we were doing it all wrong, that as bodybuilders we should not be lifting weight but holding weight.
It all comes down to contraction.
I used heavy partials for years to bring up my big lifts and they worked great. I followed the lead of Paul Anderson and Chuck Sipes, both very strong individuals that used them to produce great strength. Partials not only increase tendon strength and thus bone density which go hand in hand, but what must follow is strength and muscle.
Some time ago my good friend Dr. David Shores DC introduced me to 100s, advising he was making some great progress with them. He told me when he and Rory Liedlemyer trained together, they made great progress then also, and he was currently using a version of that technique, 40 reps or so.
I got to thinking that if I limited my range of motion but still created an intense contraction and at the same time somehow brought more healing nutrients into my joints, it may be a win win while I planned my recovery. The results were better than I could have thought.
Here is the workouts, 2 way split, one set to failure, once per week:
Partial Hammer Strength Plate Load Dips – Rest Pause 1-5 reps, 7-10 seconds rest between
Partial Hammer Strength Plate Load High Pulls – Same Rest Pause as above done on Bench Press
Partial Belt Squats – 5 – 20 reps to failure
40s Cable Crossovers or Fly Machine
40s Dumbbell Hammer Curls
40s Rope Triceps Push Downs
Partial Deadlift – 3-5 reps to failure
Hise Shrug – 3-5 reps to failure
Curl Machine Partial Power Curls – 3-10 reps (top portion movement)
40s Hammer Strength Plate Load Dips
40s Hammer Strength Plate Load Reverse Pulldowns
40s Machine Squat
With the Partials I am only moving them 2-4 inches and holding my last rep as possible
With the 40s I go to failure with a weight I can get 40 – 50 reps.
For both once I exceed the rep range, I add weight.
My shoulders feel much better with the additional blood and it actually carries over to the heavier movements.
The workout is fairly brief with the drawback of loading and unloading the weight which becomes quite a bit over time as you get stronger. I continually get stronger each and every workout. You can easily get up to using 1000 pounds on the squat and the Hise Shrug and very close on the partial dead lift.
We just got done taking a 6 week layoff because we got so strong so quickly, it lead to overtraining.
Coming back we are training just once a week. My normal bodyweight hovers at around 203 to 204.
We just started our second cycle last week of Workout 1 and tomorrow will be Workout 2.
Last week I moved on:
Dips from 410 for 2, to 410 for 5
High Pulls 310 for 3, to 310 for 5
Belt Squats 545 for 6, to 585 for 11
Bodyweight 209, 5 lb increase 4 weeks
The 40s also stimulate not only slow twitch, medium twitch and fast twitch, but do the trick in bringing healing nutrients into the musculature and joints.
Thanks for the read, HIT it hard the OLD SCHOOL Way!
Monday's workout was productive for sure. Using the Anabolic Diet with phase shifting the weekends to carbs, allows me to take advantage of the insulin spike. Much like a bodybuilder prepares for a show by carb loading, I do it weekly.
I am taking my time on partial deadlifts, not working to a super heavy weight yet, however my Hise Shrug is coming along, using 455 for reps at this moment.
When I jumped on the scale after my workout, I was 213.6. Much is attributed to insulin load and pulling in additional water inside the muscle cell. It equates to a 4 pound gain.
I will keep you posted on the progress as we go.
It was another great workout today!
We started with belt squats. I jumped to 635, a 50 pound jump from my last workout and got 5 reps.
Followed those by power curls on preacher machine curl, got 115 x 10 plus 15 sec hold.
Next were 40s with extremely light weight (we do these til failure and ego has no place in weight selection. LOL)
Kaz Bar Extensions
Great workout, legs are pretty beat up.
Next workout in 5 days, Monday.
Have a great rest of your week and HIT IT HARD!
PS. Jumped on the scale this morning, 215...
I was watching a video on youtube and thought of how effective high intensity partial contractions have been for strength. https://youtu.be/O1xnN9WGydk
Paul Anderson used them most effectively to become the strongest man that ever lived as did Chuck Sipes and a number of others.
My most recent workout showed the following increases:
(all exercises are done one set to failure)
Partial Dips 410 to 450lbs x 5
Partial High Pulls 310 to 360 x 3
Hise Shrugs 455 x 3 to 455 x 5
Partial Belt Squats 635 x 5 to 635 x 8
Power Curls 110lbs to 120 lbs, same reps
However my 40s full range increased:
Dips 90 x 27 reps to 40 reps
Reverse Pulldowns increased 20 lbs
Squats increased 10 reps from 20 to 30.
With the combination of the partials and 40s, I am literally increasing massively in poundage workout to workout.
However, I did make a change though...
In the high pulls increasing from 310 to 360, it really put a hurting on my shoulders. I have decided to switch this one on with partial rack deadlifts which I will do next workout.
I am training just on Sundays alternating two split workouts. Yes 6 days rest! Remember, you must first recover from the workout or compensate for the exhaustive effects of the workout and the over compensate (build muscle). That doesn't happen in the gym.
I urge you to share your progress and look forward to building this board as we have done in the past.
Hit IT HARD The Old School Way and then GO HOME and let it happen!
It is amazing how strong you can get with a contraction hold moved from a very short distance, i.e. 2-4 inches.
What is most evident is the tole it takes on your system and the need to take a break from that protocol. This is what I experience after months of partials. Also what is evident is the thickness... muscular density and bone density that you get from that type of training. Mike Mentzer was certainly correct when he said that we as bodybuilders were doing it all wrong. Instead of lifting weights we should be holding weights. I am currently at a bodyweight of 215, a weight I have not held in many years. I usually hover around the 198 - 204 range. NOT Bad for holding weights once a week.
I definitely need a break however. I always know when to take one when I don't want to go and train. It is not necessarily that I was over-trained it was that I needed a break from loading and unloading the weights and needed a break mentally from the mental intensity needed to consistently increase the poundage. So I decided to go to 40s.
What is 40s?
Well, as you know when doing 100s, you continue to do reps until you reach 100. If you do not, say you reach 40, you rest 60 seconds to match the 60 reps you have left, and then do another set and continue until you reach 100. It is definitely mentally and physically brutal and does have many benefits. But sticking to the Theory of High Intensity Training, we know that a workout must be brief, intense and infrequent. We also know that every rep performed until you reach that last almost impossible rep that turns on the growth mechanism in merely a warmup. It is the last rep that turns on the growth mechanism. So what I decided is rather than continue to do set after set until I reached 100 reps, I would do just one set... with my goal of 40 or more.
So, here is what I do for each set. I shoot for a weight that I can use for at least 20 reps. Each workout I continue to increase the reps until I either reach or beat 40. At that point I will increase the weight 10%.
For those of you who have any injuries, arthritis, joint issues or just like a pump OR if you have never tried this type of training, it is a real plus for all mentioned or if you just want to take a break. You will definitely get stronger in weight but leave your ego at home. LOL. Start with 30% of what you would normally use. Not much but as I said, it will increase and you will find yourself in better shape. The high reps are demanding and will kick your you know what.
I keep it pretty basic and still train once per week on a two way split, meaning I train the same workout once every two weeks. I like to train on Sundays. Here it is:
Hammer Machine Dips
Hammer Reverse Pulldowns
Dumbbell Curls Hammer Style
Standing Plate Loaded Squat Machine
That's IT. 4 sets a workout, no warmups, just walk in and go balls to the wall and again, leave your ego at home!
Remember, the forum is here to post your progress and communicate.
Have a great rest of your week and HIT IT HARD, Then GO HOME and LET IT HAPPEN!
Hey Bill great to see you posting again. When you’re facebook page went missing I was extremely disappointed. Would make a huge request if you could also start an instagram page and post videos or clips from your workouts demonstrating rest pause, partials, 40s etc.
Josh I sent you an email responding to this post. 🙂
Bill Sahli's Workout Progress July 27, 2019 Omni Contraction Hyper Rep Negative Training
I have used negatives, partials, rest pause, hyper reps, forced reps and Omni Contraction training as described by Mike Mentzer.
It occurred to me that in my journey to get bigger and stronger, negatives were always at the forefront, as were rest pause, hyper rep rest pause and Omni Contraction training. The last two Hyper Rep Rest Pause, and Omni Contraction Training can actually be combined.
Hyper Rep training was taught to me by Mike, where as it would employ two negatives per positive, thus not just one rep but a rep and half. So in the case of a doing a Parallel Bar Dip, you would start with your arms locked, do a slow negative to the bottom, about 7 seconds, a normal positive and then a slow negative again.
What would this do? What is the purpose? Well there are a couple of thnigs...
1- you are stimulating the muscle in its strongest phase twice, rather than once with a normal rep.
2- less stress higher intensity... due to starting with a negative, your positive following will be less, being less dangerous less stressful
Now that we know this we can discuss Omni Contraction Training. Omni Contraction Training employs actually stopping the negative in 3 different places. Toward the top, the middle and toward the lower before completion of the negative.
This is quite demanding but can be done with rest pause training, resting 10 seconds between each hyper rep completion. It can also be employed in a different way.
Lately I have been experimenting with longer negative times and less weight. For you older athletes it is easier on the joints, lower stress and higher intensity, with an added benefit of time under load. My negative times are ranging from 10-30 seconds and I have thrown a twist in there.
What if you did not want to do heavy rest pause, what if you did not want the higher stress? What if you wanted a low stress, high intensity technique like per-exhaustion?
Here is how, when doing your hyper negative reps meaning, your slow negative, controlled positive, slow negative, insert not one maximum rep as in rest pause, but 5-7 reps in controlled fashion!
So lets say you are going to do a set of dips, and you were going to use a 20 second negative. You would do the negative portion starting from the top and slowly lower taking 20 seconds (you could actually employ Omni Contraction in 3 places) to the bottom, then do 5-7 controlled reps followed again by a 20 second negative. Then you are done!
Regarding the Omni Contraction training, you can factor in 3-5 second pauses on the negative to increase the intensity.
I use these personally on Dips, High Pulls, Leg Presses, Barbell Curls and Push downs. I simply cheat up (or down) the first rep and start the process.
I find it is super intense but not super stress full as you would normally find.
Give it a try if you would like and see your gains increase!
HIT IT HARD and then go home a let it happen!
Thursday August 22, 2019 Update: Omni Contraction Hyper Rep Negative Training
After over a month of experimentation implementing the above training protocol I am my training partner have experienced amazing results in strength and muscle:
Note: Since my deadlift injury that destroyed a nerve running into my left bicep I have had a reduction in size in the muscle. It has taken time to approach the size and strength I require. This is the first time in five years that I have noticed appreciable progress in my left bicep.
THE PROTOCOL: 15 sec neg, controlled reps 5-10 range to failure, 15 sec negative
Hammer Machine Dips - 1 set - begin straight arm
High Pulls Hammer Strength Bench Press (standing Facing Bar) - 1 set - Partner helps to top
Cable Triceps Push down - 1 set - Partner helps to bottom -
Leg Press Machine - 1 set - Push against knees to straighten legs, then begin
Drag Barbell Curls - 1 set - either cheat or have training partner assist to top to begin
One Arm Cable Concentration Curls - 1 set - use free arm to assist to top
What I have found in using basic big exercises i.e. Dips, Partial High Pulls, Leg Press is that my normal set point of what I would normally weigh off season which was a comfortable 204 lbs is now adjusted itself to 213 - 217, with no additional calories or forced feeding. I am noticeably thicker, especially in the upper body, neck region.
My 2nd from last leg workout, one before my last went like this.
The prior workout I got 10 reps with leg presses using the prescribed protocol. When I jumped on the machine the next workout, using the same protocol I did not get a few more reps, not even 10 more reps, I got 30 reps! A 20 rep gain in 7 days! These workouts take literally 20 minutes. So I increased the weight 20% and got 7 reps. I was astonished!!
My training partner the last 3 workouts has done about the same as explained above. In our last workout on Wednesday, used the same weight as the past 3 workouts in drag barbell curls, same protocol but watch what happened.
First workout 4 reps, second workout 8 reps, third workout 16 reps, see what I am saying?
NOTE: Drag Curls are performed like a regular barbell curl but almost touching the front of the body, forcing your upper arm back, taking out an shoulder and forcing the biceps to do all the work.
We threw in some PACE training for 10 minutes on the elliptical for 5 - 15 second bursts. We will see how our Sunday workout goes. IF we are stronger yet, good to go, if the progress is not dramatic and forthcoming, we will forgo any further PACE Training.
So there you have it! It doesn't take a lot of work, just a little intense work to make it happen and then enough rest to allow.
Have a great rest of your week!
To your strength, health and happiness.
HIT IT HARD THE OLD SCHOOL WAY, THEN GO HOME AND LET IT HAPPEN
Hi Kane1970, welcome to the board. Let me give you an example...
The past Wednesday I performed Partial High Pulls, starting at approximately the knee (you could do it from the floor if you like, I dont). Today I feel like I got hit by a truck.
All heads of my delts are toasted. My upper back, erectors, biceps, forearms, glutes, hams and calves the same.
High Pulls are an old time strength movement that is a great replacement for the deadlift or row. In fact, it is the only thing I do for my back and turns on the growth mechanisms of the body.
You can get up to some very heavy weight with these, the stronger you get, the bigger you will get. They should be explosive but controlled, no cadence needed. At a point in my career I got up to 400 pounds but I was weighing close to 240. They are no fun but they work. 🙂
PS: if combining with Negatives, as described previously, on your last rep and negative, you may not be able to hold the negative at its highest at the tail end. If you have a training partner have them get you up where the bar is between your waist and lower pecs, right in the middle, and then lower from there.
WORKOUT PROGRESS BILL SAHLI: 9/9/2019 Revisiting the Two Day Rule RULES
Even with a reduced volume, I find myself moving to training once every 7th day.
I was resting 4-5 days on average but when our workout day arrived on Sunday, I was not ready. How did I know. Simply, I did not want to train. Over time you get to have a feel for when or when you are not ready. Many times when I and my training partner met at the gym to train, we looked at each other and said... lets go eat!
This was one of those times. Unless I am ready and raring to tear up the gym, which is 99.999% of the time, I will stay home and eat and that's what we did, eat and rested. Today is Monday and I am still not quite ready to train, but closer.
Many of the HIT Colleagues do not advocate this flexibility but I do and so did Mike (Mentzer). He told me once, "I can not magically determine how you feel, only you can."
For a coach to dismiss that is like submitting to the more is better theory, which we all know is context switching. Since most athletes know physically how they feel and are in close touch with their bodies.
We (me and my training partner) trained last Wednesday. My training partner is my wife and if you have never trained with a strong female, you are missing out. (She is a 300 pound squatter!)
We got up and went out in our shaded yard to sip bulletproof coffee as we normally do on a Sunday morning and I looked at her and said, "I don't want to train today!" She said something like "Thank God" or what amounted to that. "We will train Wednesday. "
Our last workout we were up both weight and reps and Both Of US, yes this works for women and men alike with up in not only weight used but reps.
I think I was using 270 for dips, 230 for high pulls and a new weight for push downs 135. I went from 5-10 reps on dips, 5-8 reps on high pulls and with 10 pounds more on push-downs I did 6 reps.
NOTE: Our next workout will be leg presses, barbell curls and cable curls, done hyper training, starting with a negative and ending with a negative. 15 sec negative, controlled rep 5-10, 15 sec negative.
That was it for the day, we went home and ate, that was last Wednesday after 5 days rest. If you haven't read about my 2 day rule, you should, you can do it here. https://ezinearticles.com/?The-Two-Day-Rule-Rules&id=2571168
One of my favorite strength athletes, Eddie Hall said that there is no way you can recover from a hard and heavy workout in a couple of days and indicated what he has learned from his younger times is that. It is funny he also uses time under tension to increase muscle mass. He is a pretty smart cookie.
So before you hit an impasse in progress and if you have a lot going on, reexamine your rest days and see if you need to re-manage the volume and frequency of your workouts!
Thank you for the reminder Bill. I worked out last wed when I didn't feel like it and it sucked! LOL
I concur it does suck! LOL..... It is amazing the time needed to just compensate, let alone overcompensate and lay down muscle. Lately what I have been doing is training on Wednesdays, alternating a 2 way split and on Monday and Friday, I do a PACE Workout for 5 minutes on the elliptical. 10 second burst, 50 second rest 5x and then I go home. LOL. Although our HIT weight workouts take only 20-30 minutes, my upper body can not recover as quick as the legs, thus the pace which keeps my metabolism cookin.
PS: Thanks for introducing me to pace, I really like it!