For years I was like many wanna be bodybuilders trying various programs. I started out on 5×5 strength which is a great program but after a few months it is important to keep progressing. From there I went to Layne Norton’s PHAT routine which standards for power hypertrophy adaptive training and I got fantastic results. I got up to 102kg and down to 10% body fat which is pretty low for me! I actually stayed on this program for years..or should I say I kept this concept of strength training mixed with hypertrophy. I then took a hiatus for 4 months in which I lost 10kg as I was sick for a few weeks of it with a bad illness.
When I came back I was ridiculously weak. I could barely bench 60kg from a max of 140kg so I went back to what I knew which was my own version of the PHAT program, after all I made great gains on it. For some reason I wasn’t making much progress. My Strength came back pretty quickly thanks to muscle memory but I was still a good bit off my max bench and squat. I also struggled to put on muscle and was hovering around the 91kg mark which is very low for me especially after 3 months of training. Looking back on what I was doing at the time I can see why I struggled. Firstly being sick took a lot out of my body but my sessions were not intense at all and I was stuck in the 3 x 8 sets and reps range for each body party. For example for my chest I would do 3 x 8 bench and then 3 x 8 incline bench and that was it for bench…not a whole lot and certainly not what was needed to get where I wanted to be.
I then ran into a personal trainer at my gym and asked him for help. Something which I was always against as I felt I knew enough to get in good shape. He showed me a whole new way of training. I done 1 full week of training with him and I was blown away mentally and physically. Physically I was in agony but in a good way and mentally I felt fresh. He had me doing much higher rep ranges and also giant sets. Giant sets are like super sets but you are targeting the same muscle group for each exercise. For example my giant set for chest could be bench press/flys/incline bench press/dips for 15 reps of each. Unfortunately I dropped a weight on my phone in them middle of my set but managed to get a refurbished iPhone 6. That is 60 reps per set. My muscles felt like they were going to explode. I one this for a few months and was in the best shape of my life. I then added some power stuff at the start of my workout in with it and saw even better results.