Shove Your Perfect Program / Science And Training

I see a trend of uploading “perfect” workout routines either according to science or experience.

Problems with that trend:

I. You can only use the exact same parameters for a few weeks (supposedly 6 workouts), and no one has gotten big in a few weeks (even though it is hypothetically possible to put on more than a dozen lbs. of muscle in that time). Long-term (aka. real) gains require periodization and some variety.

E.g. I started out at 132 lbs. = 60 kg and got up to 207 lbs = 94 kg, which took me a bit less than 6 years; that´s around a pound (450 g) a month, not a rapid pace, but it worked. For BF% estimation: I´m 6′ = 183 cm, started without abs and now at 190 lbs. have decent abs. Side note: This puts me at an FFMI over 22, possibly 22.5, which easily puts me above the 95th percentile of males in my age group according to Study 1, and around the 97.5th percentile or between the 90th and the 95th according to a Study 2, Figure A and Study 2, Figure B:

Study 1:

https://www.nature.com/articles/0802037/tables/2

Study 2, Figure A: Subjects with an average BMI (without anorexics and fatasses):

https://pubmed.ncbi.nlm.nih.gov/26092851/#&gid=article-figures&pid=figure-1b-uid-1

Study 2, Figure B: Subjects of all BMIs (including fatasses who, due to their massive weight and the demands this places on their body, have a lot of muscle)

https://pubmed.ncbi.nlm.nih.gov/26092851/#&gid=article-figures&pid=figure-1a-uid-0

Second study, including subjects with an BMI over 30, who obviously possess lots of muscle due to daily demands.

Damn, there´s an almost 80-year old guy with an FFMI over 26.

Further notes: Some of the test subjects might have used steroids. Within the BMI range up to 30, a 6′ juicer could reach a FFMI of up to 26.5-28.

II. How arrogant do you have to be to call your routine the perfect routine? Even Arthur Jones didn´t call his machines or his training system perfect.

III. Science won´t find the perfect training routine, it can only tell us which programs are on average superior to others: If one study says pulldowns are superior to rows for lat activation (or vice versa), that doesn´t mean you shouldn´t include both in your program. If another study says 23 sets per week are optimal on average, that doesn´t mean you´re an average person. If someone tells you training 3 times a week is superior to 2 times, and someone else tells you dropsets are superior to straight sets, that doesn´t tell you jack shit about whether combining both will help you or not or how to periodize these concepts.

IV. I strongly believe in at least mildly adjusting standardized programs as you become more knowledgeable and advanced. Your mix of priorities as well as your genetics will probably be rather unique.

V. Every level of training experience, which can be different for each bodypart, needs a different program. That´s a fact.

This doesn´t mean all supposedly perfect routines are worthless, though. Have a good day.

2 thoughts on “Shove Your Perfect Program / Science And Training

  1. Can a decently healthy person who is eating and training well avoid building muscle? I doubt it. It might just take several months for the scale to move significantly, and maybe the mirror is too inaccurate to note changes.

  2. If I wanted to maximize FFMI, I could just consume 10 lbs. of food and water within one day, which would increase my “lean body mass” and even reduce my bodyfat by almost one percent, this would put my FFMI close to 23.5, cycling creatine might raise it even higher, some people gain crazy amounts of water on that.

    I have never injected any hormones and have never consumed any illegal substances except for weed like 3 times. I have never been on TRT or anything similar. I have used a lot of legally available supplements, but I think the average person would call me “all natty, brah”. See the previous article for my problem with the “natty” topic.

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