+ 16 Stop training the Bro Science Way
First off, I just want to state that there is no such thing as the perfect workout. If there was everybody would be doing the same thing and walking around looking like they are ready for the Olympia benching 400lbs and squatting 800lbs. What I will tell you with 100% certainty is that there are essentially two types of workout programs I see people doing out there:
The first one is a program that is actually based on proven scientific methods for hypertrophy and/or strength. The other one is what I call your bro-science or the winging it method or going by feel etc. (or probably the most appropriate term of throwing shit at the wall and hoping something sticks type of workout program.
Ok, let me back up a little bit here now. In all actuality, throwing shit at the wall could be effective for you, only up to a point though. Obviously, with any new workout program the body is going to respond just due to the fact that this is a brand new stimulus for your body and the way the body adapts to that is to get stronger or bigger so it can adapt to that new stress/stimulus. This happens pretty quickly though, so after a few weeks or so of throwing shit at the wall the body has adapted and no longer needs to build new muscle to adapt. So what do you do with your throw shit at the wall program where you have no structure, no plan and basically no idea how to stimulate further growth?? Read on and I will tell you. It is not as easy as just going to the gym and lifting weights with no structure and hoping to grow like I see, and I’ll put this conservatively, 95% of the gym-bros doing.
People training with their bro-science throw shit at the wall training style have no idea what training variables they should be manipulating and in what order, how often they need to be changed, how often and how long to rest, implementing intensifiers etc. Just going to the gym and doing what you feel like doing and hoping it results in something is not going to work.
So now their next approach is to turn to steroids. ”Well, Makwa over there uses steroids and he keeps looking better every week, so I am going to get me some steroids” is what I hear them muttering to each other. Hence the reason for my rant here 
So, I just want to throw a golden nugget out there for you guys out there throwing shit at the wall and hoping something sticks. Get onto a scientifically based plan which has its foundations on manipulating all the different variables of exercise that are proven to result in the greatest amount of change to your physique in the most efficient manner. A program such as this will have the necessary variables ingrained in it that should be changing for maximum results. You need to learn and understand the science behind all these variables if you want to take it to the next level. These should include:
- Rest intervals (both between sets and workouts)
- Rep tempo (how fast or slow you move the weights up and down and pause at the top and bottom)
- Number of sets (per exercise/workout/body part)
- Duration of your workout
- Loading (how close is the weight to your 1 RM)
- Frequency (Workouts/day and/or week)
- Addition and timing of intensifiers (super-sets, giant sets, drop sets etc.)
This is one of the key factors if you want to continually make progress in the gym and stop looking the same day after day no matter how much time you spend in the gym. There is no one secrete program out there that can do it all. But if you use a scientifically phased approach that is periodized, organized and sequenced properly you will be on the right track. The real key to avoid stagnation in the gym is by combining a series of these phases throughout the year manipulating all of the various factors of hypertrophy tailored to your specific goal.
I basically structure my workouts in 6 wk blocks. One block I may be focusing on maximum density, the next max intensity, the next arms, then legs, then chest and so on. No two workouts within that six-week period are the same though. They may be somewhat similar but never the same. Frequency, density, tempo, rest, progressive overload etc are all incorporated into them to maximize hypertrophy. How you can do that without maintaining a log, I have no clue. Most people probably think I am texting on my phone after every set but I am actually entering reps/weight into my pre-designed workout so I can keep track of everything that is going on. It also has a timer after I enter that stuff which counts down to when I should start my next set to keep the intensity up and things moving along.
Here are some general overviews on a lot of the basic variables to understand when designing a program for your goals:
https://www.eroids.com/forums/training-nutrition-diet/workout-exercise/b...
https://www.eroids.com/forums/training-nutrition-diet/workout-exercise/b...
Now if you want to see a few scientifically based workouts routines that are proven to work here are few to get you started.
https://www.eroids.com/forums/training-nutrition-diet/workout-exercise/p...
https://www.eroids.com/forums/training-nutrition-diet/workout-exercise/g...
https://www.eroids.com/forums/training-nutrition-diet/workout-exercise/m...
https://www.eroids.com/forums/training-nutrition-diet/workout-exercise/m...
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Jonathan22Hello @Makwa I wanted to ask you here because doing a post for that would be flooding. I just wanted to know, can these little muscles (abs, obliques, forearms and traps) be worked once a week? I really can't work them twice a week as my week is full with the bigger muscles, and already spending +3h a day at the gym.
The gym was packed yesterday and I was pressed for time, but I was able to get ahold of enough things to perform the trap mega sets. I have done so many variations of workouts to try and shock growth and this was hands down the most biggest shock my Traps/upper back has ever experience. Can't wait go at time to employee these mega sets for the rest of my body. Thanks Makwa.
Friday nights and weekends are prime time for the mega-sets
Nice to hear you had a good workout with it.
Fantastic post bro
Excellent, we'll thought out info. Def going to employee some of these training techniques in my workouts now. I appreciate it.
Dudeeee awesome post bro! Thank u
Thumbs up, always solid advice from Makwa.
I can’t do the phone, idk what it is but I just prefer the old notebook and pencil, but my handwriting is absolute trash so looking back through my logs is like a expedition through historical documents written in an ancient language. But just having the notebook with the workout planned is very beneficial even if I never look back at it just for the simple reason that it holds me accountable and on target/schedule.
Also I sometimes do train by feel, especially in the beginning of the workout and on certain workouts. For example in shoulder day, the first few sets I’ll be going very light and easy and seeing how I feel, depending on how I feel will determine if I’m gunna do heavy overhead pressing movements or not. And sometimes I’ll even plan for it in my notebook, like I’ll write in a substitute exercise that will replace the heavy movement that I know might be an issue. But keeping a log was definitely a game changer for me and also keeping track of RIR or intensity level was greatly beneficial!!
I used to have a notebook and a few guys at my gym still use one. I would always be losing the damn pen though. The phone app is nice because you can also get monthly summaries of your workouts. total time, % of excersises spent for specific muscle group, total weight for that bodypart etc. Just kind of neat to see.
I usually always assess AROM (active range of motion) with a light set, especially shoulders. I really don't do heavy sets though.
Actually the fact that my handwriting is so bad might even be more of a reason for the phone. That would be really cool to track progress and set goals and such. I’ve never really set any concrete goals with my training, I’ve always set my goals with my physique/body weight. Or maybe like one or two big excerisses like bench and squat but it would be really neat to be able to set goals for like every movement, especially over long periods of time. I might actually have to give it a try, what app do you use?
I use JEFIT.
Send me a copy of your pre-designed work out please lol love the wisdom.
Added some links
Thanks man as always