Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Muscle Building and Bodybuilding
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

Reply
 
Thread Tools Search this Thread Display Modes
Old 08-22-2011, 11:40 AM   #1
Off Road
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 

Join Date: Jul 2011
Posts: 7,606
Reputation: 786994
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!
Default Super Programs by Brooks Kubik

Wasn't sure where to post this, but thought it was good for beginners to read it...Here's Brooks, one of my favorite writers...

"The super programs came into prominence in the 50's and
60's, when bodybuilding started to become more popular
than lifting.

The bodybuilders would train on short, heavy "mass
building" programs for much of the year -- and then
switch to a special pre-contest program for the last
6 or 8 weeks before a contest.

The purpose of the pre-contest program was NOT to
build muscle. Instead, the programs were designed for
deliberate over-training to burn as much body-fat as
possible in order to create maximum definition on
the day of the contest.

That was fine as far as it went -- but the problem was,
the writers would ask the bodybuilders to give their
training program after the contest -- and instead of
saying, "Well, I train 3x a week and do the usual stuff:
squats, presses, rowing, etc." -- the bodybuilder would
give his special pre-contest super program.

And the writer would go back home and do an article about
how Mr. Whatever built huge muscular size by training for
four hours a day six days a week.

And then the kids would read the muscle magazines, and
they'd all run out and start training four hours a day
six days a week because that's how the "champs" did it.

And of course, they never built an ounce of muscle on
the super programs. How could they? The super programs
didn't even build muscle for the champions. All they
did was burn fat. The biggest problems the champions
had was MAINTAINING muscle size when they were on the
pre-contest super program."

Brooks Kubik
dinosaurtraining.com
Off Road is offline   Reply With Quote
Sponsored Links
Old 08-22-2011, 03:24 PM   #2
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,816
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Post of the day.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Old 08-23-2011, 02:20 AM   #3
Fazc
Senior Member
Max Brawn
Points: 14,403, Level: 77 Points: 14,403, Level: 77 Points: 14,403, Level: 77
Activity: 36% Activity: 36% Activity: 36%
 

Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
Reputation: 420568
Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!
Default

Quote:
Originally Posted by Brooks Kubik
built an ounce of muscle on
the super programs. How could they? The super programs
didn't even build muscle for the champions. All they
did was burn fat. The biggest problems the champions
had was MAINTAINING muscle size when they were on the
pre-contest super program."
Brooks Kubik
dinosaurtraining.com
Absolutely agreed.

My best muscle gains have always come from lower volume routines with a concrete focus on progression in the basics. The gains that can come from...
  1. A willingness to eat, really eat to put on weight. No excuses.
  2. A routine which focuses on no more than a handful of exercises done safely and intensively
  3. Progression in poundage or reps at every session
  4. Single mindedness of purpose, to continue this without getting sidetracked

...are unrivalled for mass and strength.

Pretty much any type of consistent training can maintain mass. Knowing that it makes perfect sense to expand the routine when you're looking to lose weight, as you can expend more calories. However it's only ever going to be good for fat loss, building up just isn't done with higher volume routines.

For myself this is a good strategy, lower volume with a focus on progression while i'm bulking up and then higher volume/lower intensity while I cut down with what should be a bigger base. I suspect that is where the old-timers developed their higher volume routines pre-contest. It's a practice which has been out of favour in recent years but for my money it's spot on.

This is exactly what i've done this past year and as a result i'm leaner now at 87kg than I was last year at 85kg and stronger. It's almost time for another build up period, they're always fun
Fazc is offline   Reply With Quote
Old 08-23-2011, 02:31 AM   #4
Fazc
Senior Member
Max Brawn
Points: 14,403, Level: 77 Points: 14,403, Level: 77 Points: 14,403, Level: 77
Activity: 36% Activity: 36% Activity: 36%
 

Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
Reputation: 420568
Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!
Default

And another thing.

Quote:
Originally Posted by Brooks Kubik
And then the kids would read the muscle magazines, and
they'd all run out and start training four hours a day
six days a week because that's how the "champs" did it.
Brooks Kubik
dinosaurtraining.com
This is where it all goes wrong.

Anything will work for a beginner, absolutely anything which involves lifting a barbell a few times a week. Even a beginner can see some progress on a super routine, he see's a hint of bicep that wasn't there before, a shade of shoulder seperation and then boom the inevitable happens ... human nature takes over. They get confident and think they've found the golden formula.

That is pretty much the mentality that most guys you see in any gym are stuck with, they keep lifting the same weights over and over relatively confident that what gave them some gains in the beginning will work despite months, years of stagnation. Some will turn to steroids, others will give up and a relatively small minority will seek some real answers... even fewer will find real answers.

So there you go Weider, that's your legacy.
Fazc is offline   Reply With Quote
Old 08-23-2011, 06:25 PM   #5
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,816
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
A willingness to eat, really eat to put on weight. No excuses.
This point is ignored or minimized by so many. I wish I could force feed a lot of guys on forums. This minimal fat gain they fear is just silly to me.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Reply

Bookmarks

Tags
brooks, kubik, programs, super


Similar Threads
Thread Thread Starter Forum Replies Last Post
What Really Works by Brooks Kubik BendtheBar General Fitness & Health 8 03-02-2012 10:33 AM
The Squat - Brooks Kubik BendtheBar Articles 1 03-02-2012 09:24 AM
Arm Specialization - Brooks Kubik BendtheBar Articles 16 08-03-2011 01:50 PM
Super Sets for Super Size BendtheBar Articles 10 06-10-2011 01:10 PM
The Dinosaur Strength Training Notebook by Brooks Kubik. Trevor Ross Muscle Building and Bodybuilding 9 02-05-2011 04:57 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 08:34 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.