M3:D86 Muscle Explosion Explained

  

What's on my mind today?

I have had a few comments and a couple of emails asking me why I am doing the style of workout I am currently involved with, so I figured I'd take the space in today's post to answer those questions.

What I am doing is called a 5-day Structural Attack.  The purpose is to get very good and very strong at a single exercise.  By increasing the length of time spent doing the exercise you are forcing adaptation in the body for the exercise you are doing.  This approach maximizes the anabolic situation in your body, giving way to major growth.  It is not something to be undertaken lightly.  You need to be able to understand your own body and sense when overtraining is setting in.  If you are unable or incapable of realizing when your body is being overtrained, this routine is not for you because there is definitely a danger of overtraining.

I decided to do this program as a precursor to Jeff Anderson's Advanced Mass Building workout program.  I want to prime my body for the big bulk it is about to go through.  A good way is to increase strength on key exercises.  The approach I am currently using is going to increase my strength on my deadlifts.  In one day I was able to increase my weight 20 lbs. at the start.  It is all about convincing your neurological system to adapt to the exercise. 

I strongly believe in continually messing with your workout routine so that your body doesn't get too used to it, but in this case, adaptation is a good thing.  It is what I am after because my main goal is strength increase.  There is a claim that you can build muscle with this program, but that remains to be seen.

I purchased a bottle of Betaine HCL from the Vitamin Shoppe today.  I am supposed to take one caplet with every single meal that contains protein to aide in the digestion of that protein.  I started with my 3rd meal and haven't missed yet.  I am very excited to see if this really works.  I did some research via Google prior to buying the product and the comment support what the nutritionist had to say.


Accountability
 
Find out what I'm doing to my body!

Today was another round of deadlifts.  This time it was for 30 minutes as follows:

Set #1  - 315 lbs. x 3 (30 seconds rest)
Set #2  - 315 lbs. x 3 (30 seconds rest)
Set #3  - 315 lbs. x 3 (30 seconds rest)
Set #4  - 315 lbs. x 3 (30 seconds rest)
Set #5  - 315 lbs. x 3 (30 seconds rest)
Set #6  - 315 lbs. x 3 (30 seconds rest)
Set #7  - 315 lbs. x 3 (30 seconds rest)
Set #8  - 295 lbs. x 3 (30 seconds rest)
Set #9  - 295 lbs. x 3 (30 seconds rest)
Set #10 - 295 lbs. x 3 (30 seconds rest)
Set #11 - 295 lbs. x 3 (30 seconds rest)
Set #12 - 295 lbs. x 3 (30 seconds rest)
Set #13 - 295 lbs. x 3 (30 seconds rest)
Set #14 - 295 lbs. x 3 (30 seconds rest)
Set #15 - 285 lbs. x 3 (30 seconds rest)
Set #16 - 285 lbs. x 3 (30 seconds rest)
Set #17 - 285 lbs. x 3 (30 seconds rest)
Set #18 - 285 lbs. x 3 (30 seconds rest)
Set #19 - 285 lbs. x 3 (30 seconds rest)
Set #20 - 285 lbs. x 3 (30 seconds rest)
Set #21 - 285 lbs. x 8

Again, I was totally pumped after this workout.  I must say, I was concerned about the reaction of my low back to this routine and so far it has been very minimal.  I have had a small amount of DOMs in my lower back, but nothing that slows me down at all. The bottomline is that I am getting stronger and I am so pumped up and ready to go after these workouts that it is incredible.

 
Exercise the brain with the Thought of the Day!

Just when you think you've reached your intensity limit you should push harder and watch as your previous limits get shattered.
 
Get a discussion started by answering the question!

What is an example of your favorite workout?  Comment this post to answer the question.
 
 
  

Mission 1, Day 86: The Fire Burns Hotter

Until tomorrow...GET BACK TO LIFTING!

Posted by Michael Mahony at 8/6/2008 8:22 PM
Categories: Weightlifting Logs, Nutrition, Old Missions
 
Trackbacks
Trackback specific URL for this post
  • No trackbacks exist for this post.
Comments
Display comments as (Linear | Threaded)

  • 8/7/2008 7:52 PM Bec wrote:
    Hi Michael, thanks to reading your post yesterday, I went out and had myself a metabolic test done today. Hopefully from the information I got I can now put a real plan into place.
    Bec
    Reply to this
  • 8/8/2008 1:53 AM Mike Groom wrote:
    mate! your photos are showing off the great effort you are putting in. Those deads are amazing. 21 sets!
    Reply to this
Leave a comment

Submitted comments are subject to moderation before being displayed.

 Name

 Email (will not be published)

 Website

Your comment is 0 characters limited to 3000 characters.