From Nick Nilsson
Author and Publisher of BetterU News
http://www.fitness-ebooks.com


Yep, I ain't kidding. I'm just on the last week of the
"accumulation" phase of my new "Mad Scientist Muscle" program and
that's what I did tonight...315 lbs on the deadlift for 78 reps.

The key here is that I didn't do all 78 reps in one shot :) I did
it over the course of 15 minutes, using one of the core
components of the Mad Scientist system: Time/Volume Training.

This is a simple method for doing a TON of reps with moderate
weight, staying away from failure. It's AMAZING how well it
works.

http://www.madscientistmuscle.com

Time/Volume Training is form of Density Training that
accomplishes overload of the muscles through increasing training
volume and workload within a specific timeframe (i.e. training
density) rather than by directly increasing intensity. This
approach uses lighter loads and keeps you away from muscular
failure, which keeps the nervous system fresher.

This is a very structured form of Density Training that tells you
exactly how many reps to do, exactly when to increase rest
periods and exactly when to increase loads. There is ZERO
guesswork and it doesn't force you to break your focus in order
track your reps during your time periods.

How To Do It:

You can use this technique with just about ANY exercise,
including bodyweight training. For mass-building purposes, it's
going to be the most effective when done with the big, basic
exercises, of course.

With bodyweight training, obviously you won't be able to choose
your weight, but choose a version of that exercise that allows
you to get at least 10 reps. For example, if you can close-grip
chin-ups for 12 reps but can only do wide-grip pull-ups for 6
reps, use the close grip chins.

When using this technique with non-bodyweight, free weight
exercises, use a weight you could normally get about 10 to 12
reps with on a "regular" set.

So here's how it works...

First, start by doing a set of 3 reps. You'll obviously be
nowhere near failure on this first set. Now stop and rest 10
seconds. Now do another set of 3 reps. Stop and rest 10 seconds.

Keep going using 3 rep sets and 10 seconds rest until you can't
get 3 reps anymore. When this happens and you get to a set where
you do 2 reps and you feel like it would be a struggle to get
that third rep, THAT is your cue to stop. When you hit this
point, begin taking 20 SECONDS rest in between your 3 rep sets.

Keep going using 3 rep sets and 20 seconds rest until you again
can't get 3 reps anymore. Then take 30 SECONDS rest in between
your 3 rep sets. If you have to increase again, go to 40 seconds,
and so on.

Keep going in this fashion until your 15 minutes are up.

It's just that simple! Basically, the idea here is not to go to
failure on any of your reps but to manage your fatigue so that
you can maximize your training volume (i.e. more reps and sets).

This training style does what's known as "front loading" your
training...basically doing more work while you're fresher then
moving to doing less work as you get fatigued. When it comes to
volume-based training, this is THE best way to go.

You'll find when using this technique with different exercises
(especially bodyweight exercises, where some tend to be a bit
easier than others), you'll be able to go longer before having to
increase rest periods. For example, when doing chins, you'll
probably have to increase rest sooner than you will with
push-ups.

But rest assured, even if you can do 50 push-ups, you'll STILL
get to a point where you're not able to do 3 reps sets on 10
seconds rest and you'll have to bump up the rest periods.

It's a great way to work bodyweight exercises without resorting
to high-rep endurance training. With the 3 rep sets, you're still
hitting the power-oriented muscle fibers, which is what allows
you to make this type of training work for mass building.

Take a few minutes in between bodyparts for recovery.

Here are the time intervals for this type of training:

Back, Chest and Thighs- 15 minute blocks each

Hamstrings, Shoulders, Biceps, Triceps, Calves and Abs - 7 1/2
minute blocks each

A technique I like to use with calves and abs is to combine them
both into one block, basically go back and forth between
exercises, e.g. calf raises to abdominal sit-ups, with no rest in
between. The time it takes to do a set of abs is your rest time
for your calves, since they're totally different bodyparts that
have nothing to do with each other.


When to Increase the Weight:

I have a VERY simple rule for increasing the weight. If you can
make it 1/3 of the way through the time period while keeping to
the 10 second rest periods, then increase the weight the next
time you train that exercise.

For example, if you're bench pressing 185 lbs and you're able to
keep doing 3 rep sets with 10 seconds rest for at least 5
minutes, then next time, put 195 lbs on the bar.

If you're doing barbell curls, you'll need to get past the 2 1/2
minute mark in order to increase the weight.

If you DON'T reach that 1/3 mark, then just keep the weight
exactly where it is.

It's a very easy, very natural way to gauge your progress because
you have to EARN your loads. If you don't make the time then you
don't increase the weight...simple as that.

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I just have to say, this style of training is freaking awesome -
it's one of my favorite techniques for accumulating a boatload of
training volume to push towards overtraining in preparation for
pulling back and getting even BETTER results in mass and
strength.

That's what the Mad Scientist Muscle program is all about:

http://www.madscientistmuscle.com

Nick

P.S. Just fyi, I've got hard copy printed versions of the program
available now, too! Click here to grab yours:

http://www.fitstep.com/goto/1/mad-scientist-printed.htm

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