Any thoughts on SAIS Mass-Building Routine?

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    TheMaharaja's Avatar
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    Any thoughts on SAIS Mass-Building Routine?


    Edit: I cant post the link, but if you google 'SAIS Mass-Building Routine' it will pop up.

    Basically, I think it incorporates a lot of 'common sense' about lifting but Ive been wanting to try some new stuff out.

    Here is a sample lift: Chest and Biceps Day
    Bench press (free weights, barbell) 3 sets 6 reps (fast-twitch white muscle fibers)
    Incline press (free weights, barbell) 2 sets 10 reps (intermediate muscle fibers)
    Vertical bench press (machine)1 set 20 reps (slow-twitch red muscle fibers)
    Barbell curls (shoulder wide grip) 3 sets 6 reps (fast-twitch white muscle fibers)
    Dumbbell curls (seated) 2 sets 10 reps (intermediate muscle fibers)
    EZ-barbell curls (narrow grip)
    1 set 20 reps (slow-twitch red muscle fibers)

    basically, for the fast-twitch muscle fibers/heavy compound lifts, you do 3 sets of 6 reps, to failure. 5 minute break between each set. Author expects you to decrease weights slightly.

    My concern: Will doing these exercises to failure be adverse to muscle growth? I want to do this for 6-8 weeks.

    Weird thing: Dude doesnt have deadlifts on there for back, or wide grip pull ups...

    Right now, I have a lot of time for resting and eating, so I'd rather put tris/bis/calves on their own day, for 5 days of lifting.

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    It is an interesting concept, but my guess would be that it isn't directly aimed at muscle growth, I doubt there will be atrophy though.

    ManBeast
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    Would be better to determine what your dominant fiber type is (if any) then program around that.

    Even better, use non linear periodization in your training design.

    Br
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    Quote Originally Posted by ZiR RED View Post
    Would be better to determine what your dominant fiber type is (if any) then program around that.

    Even better, use non linear periodization in your training design.

    Br
    Ive never read a post of yours I havent learned from or I dont agree with.
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    Quote Originally Posted by SweetLou321 View Post
    Ive never read a post of yours I havent learned from or I dont agree with.
    This^^^
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    I agree with the non-linear approach. I feel you'd see better results by having a focus on each day as opposed to trying to hit each rep range each training session. As far as the training to failure each day, I'm not a huge fan and you'll certainly have to monitor yourself for signs of neural fatigue/ over training but it can certainly be done
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    Quote Originally Posted by ZiR RED View Post
    Would be better to determine what your dominant fiber type is (if any) then program around that.

    Even better, use non linear periodization in your training design.

    Br
    I am intrigued by this. I know i could search/google, but do you have any concise/good sources bookmarked? Thanks.
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    Both Dr Hatfield (Dr. Squat) and Charles Poloquin have tests.

    Basically, you test for 1 RM of a movement - say, bench press.

    Then, you use 80% of the 1 RM and do as many reps as you can. If you can do 7-9 reps then you are probably pretty evenly split for those muscle groups, if you do >6 then you are mainly fast twitch, or >9 mainly slow twitch.

    Br

    HALE J. (2006) Adapting your workout to suit your muscle fibre type. Brian Mackenzie's Successful Coaching, 37, p. 6-7
    Medicine & Science in Sports & Exercise:
    May 2004 - Volume 36 - Issue 5 - p S205
    Annual Meeting Abstracts: E-27 - Free Communication/Poster: Athletic Performance
    Non-Invasive Prediction of Muscular Fiber Type: An Alternative Instrument for the Coach
    I'll have to look for more citations when I get some time.
    Br
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    There are other methods as well, such as via cycle ergometry

    (4 part series, part 1 here: http://www.trainingandracingwithapow...type-from.html

    However, those probably won't be very valid (i.e.: accurate) if you are not a cyclist.

    Br
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    Quote Originally Posted by ZiR RED View Post
    Both Dr Hatfield (Dr. Squat) and Charles Poloquin have tests.

    Basically, you test for 1 RM of a movement - say, bench press.

    Then, you use 80% of the 1 RM and do as many reps as you can. If you can do 7-9 reps then you are probably pretty evenly split for those muscle groups, if you do >6 then you are mainly fast twitch, or >9 mainly slow twitch.

    Br

    I'll have to look for more citations when I get some time.
    Br
    Hmm, very interesting. I will try this out and see what happens.
  

  
 

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