Like I said, the "principals" are stupid...you could have just taken my word for it, but here is a long, drawn out explanation.
The "principals":
1.) "Do not train for more than an hour, 30-40 minutes being the optimal length"
While it IS true that hormone levels "peak" so to speak during this time period, its also been proven that they will drop afterward REGARDLESS if you stop training or not. So even if you get your workout in during this tiny window, your test levels are still going to drop afterward. So you might as well continue working out. "Peaked" test levels aren't required to workout.
The best strength athletes in the world workout for 2-3 hours at a time. The Metal Militia are the best benchers in the world, with an army of 700-800 pound benchers. They train their bench press twice a week, once for 2 hours, and once for 3 hours. The Westside Barbell guys train 2-3 times in one day, 4-7 times a week. Louie Simmons, their coach, trains constantly all day everyday.
The best Olympic Weightlifters in the world train in 3 hour sessions, with 14-30 workouts per week. Now, I know these aren't bodybuilders, but all of these athletes are built bigger and better than most people claiming to be bodybuilders. I could go on and on here, but I have more "principals" to get to.
2.) "Train only 1 to 2 major muscle groups in a workout."
This is just horseshit. I could go on and on about why, BUT I think it would be funnier to prove that this program doesn't even follow its own principals!
Lets look at Monday, the lifts trained are:
Squats
Leg Press
Stiff leg Dead lifts
Standing Calf Raise
Seated Calf Raise
I'm not sure what the author considers a "muscle group", but he just prescribed a full body workout. Those lifts will train your quads, hamstrings, glutes, spinal erectors, calves, lats, traps, biceps, and delts. Thats clearly more than 1 or 2 muscle groups, and thats just the first workout. The rest are similar. Nuff said.
3.) "Do 6 to 9 total heavy sets per muscle group."
This is totally arbitrary. Its a function of the other training variables.
4.) "Do 4 to 6 reps per muscle group."
Again, same thing as number 3. I WILL say, this is a good rule of thumb, but it is by no means written in stone. I prefer this rep range myself, especially for strength training. But you guys are bodybuilders. One of the best leg routines for bodybuilders was the 20 rep breathing squat program, which uses only 1 set! I prefer 6-9 sets of 4-6 reps, but obviously its not necessarily correct!
5.) "Rest 2 to 3 minutes between sets."
Finally something that makes sense. This is a good rule of thumb. I won't pick it apart. A BETTER rule of thumb is, "rest as long as necessary to repeat your previous performance."
6.) "Train each muscle once every 5 to 7 days."
Total horseshit, and again, this program doesn't even follow its own advice. For instance, your hamstrings and quads are trained every 2-3 days. Your back muscles are trained 2x a week. Hell, on this program, you train your shoulders EVERY workout! 4x a week (not that this is a bad thing, its good)! Haha, I mean, c'mon!
For God's sake, did the author even read his own principals when writting the program? Anyway, those are some reasons why the principals are "stupid". I tried to be brief, I can go into greater detail if you want.
NOW, the reason why I DIDN'T originally say any of this, is because it IS a decent enough program. Fortunately, it seems like the author ignored his own advice and went on to write an ok program. If you bust your ass on it, you'll make some good gains for a while. Not forever, because its not a perfect program (nothing is). The problem is a great training program will acknowledge its own limitations and allow for change as you advance. This program doesn't...at least, if you follow its "principals" it doesn't.
But it WILL work for MANY intermediate recreational bodybuilders for a while. So I think it IS a good thing to try, as long as you bust your ass.
Now do you understand how my original post was a much better sumation of everything I said here? Brevity is the soul of wit...my first post summerized all this in a few sentances.
