TeamT3
27-03-2007, 12:41 PM
For anyone just getting into the Iron game take it easy. I, like so many before and after me made teh mistake of following the routines in the mags. Bad idea. Here is a nice simple routine that will get the mass on fast. Follow it, follow the T3 diet (or any high cal diet) and you will gain. DOnt worry about abs, serratus, outer bicep head, etc.
Think Mass
Eat Mass
Train Mass
Rest
Repeat
Excerpt from Tactical Torture Training Manual #1:
“Get your grow on”
Welcome to T3 training. The world of T3 training is based on my own personal experience in the gym over the
past 20 years. In that time I went from a sickly 140lbs to a bulked up 250lbs. In those years I wasted a lot of time
on routines I thought would be magic but turned out to be duds. I also thankfully found a few diamonds among
the coals.
T3 training involves working a muscle through its most productive range of motion. Full range of motion may be
important but far more important is the use of the correct range of motion. As has been demonstrated in Ironman
Magazine and by the likes of Jay Cutler and Ronnie Coleman the use of stretch position movements places
massive stress on the muscle being trained and extends the ever important time under tension. Also the use of
stretch movements may cause hyperplasia.
Hyperplasia: This is a general term for an increase in the number of the cells of an organ or tissue causing it to
increase in size. It may be due to any number of causes including (but not limited to) increased demand, chronic
inflammatory response, hormonal dysfunctions, or neoplasia.
Hyperplasia may be harmless and occur as a result of increased demand on a particular tissue. An example of
this would be when the breast starts to lactate as a response to pregnancy, when the cells divide and increase in
number in order to be prepared for breastfeeding.
Hyperplasia may also be induced artificially by injecting hormones such as IGF-1 and human growth hormone
Perhaps the most interesting and potent effect IGF has on the human body is its ability to cause hyperplasia,
which is an actual splitting of cells. Hypertrophy is what occurs during weight training and steroid use and is
simply an increase in the size of muscle cells. With IGF use, one is able to cause this hyperplasia which actually
increases the number of muscle cells present in the tissue. Weight training and, more dangerously, anabolic
steroid use enables these new cells to mature in size and strength. In addition, animal tests have shown that
stretching a muscle can trigger hyperplasia though this phenomenon has yet to be confirmed in humans.[1]
[1}^ Antonio, J, et al. (1994) "Muscle fiber splitting in stretch-enlarged avian muscle". Medicine & Science in
Sports & Exercise, 26:8, 973-7
As was noted above, stretching may induce hyperplasia. This is not confirmed in lab studies yet, but the massive
size gains being gained by those following T3 protocols and X-reps is a proven fact. Until science catches up to
the gym I am going to believe that something good is going on here. Call us dumb muscle- heads if you must, I
can’t explain what is happening inside the muscle all I know is I like it!
Stretch position movements are only one small part of T3 training though. They may be the most beneficial part
but there are many more levels to T3. T3 training can be tailored to many different goals. It can work for novices
seeking size gains or experienced bodybuilders seeking refinement.
1) “The first day in the gym. Why train legs? I want big guns guy”
The basic T3 regime for brand new trainers with no gym experience deviates from the partial position stretch
protocols. At this early stage there is no need for extreme movements what is of paramount importance is
learning the form and achieving a balanced neuro-muscular efficiency. This takes time. When you first go and try
a dumbbell press your arms will most likely not go up in unison. They will more then likely wobble up unevenly
and clang around spastically. Don’t worry. In time your body will adapt to these unique movements and you will
able to press the weights without appearing to be having a seizure. ‘Quick put a spoon in that guy’s mouth!”
Here is the basic template:
Squats 2 sets of 10
Bench Press 2 sets of 10
Bent Rows 2 sets of 10
Overhead press (bar or Dumbbell) 2sets of 12
Chins 1 set of max reps
Dumbbell pullovers: 2 sets of 20
Calf raises 3 sets of 20
Dumbbell Curls 2 sets of 6
Lying triceps extension 2 sets of 6
Crunches 1 set of max reps
That is very basic. Do this 2-3 times a week on opposite days. Run this routine for 4 weeks. If you do this 3 times
a week (Monday, Wednesday, Friday) then don’t do arms on Wednesday. You are hitting them hard enough with
chest, shoulder and back work.
This is a routine similar to what was popular in the 50’s and 60’s. Good routine. Nice and basic.
**********
I will post up the novice and advanced routines later. They are far more entertaining.
But this is the bedrock that we lay the foundation on. You need Mass before you refine.
In fact this routine can work for advanced men to as a shock in the winter when size is the main goal.
Think Mass
Eat Mass
Train Mass
Rest
Repeat
Excerpt from Tactical Torture Training Manual #1:
“Get your grow on”
Welcome to T3 training. The world of T3 training is based on my own personal experience in the gym over the
past 20 years. In that time I went from a sickly 140lbs to a bulked up 250lbs. In those years I wasted a lot of time
on routines I thought would be magic but turned out to be duds. I also thankfully found a few diamonds among
the coals.
T3 training involves working a muscle through its most productive range of motion. Full range of motion may be
important but far more important is the use of the correct range of motion. As has been demonstrated in Ironman
Magazine and by the likes of Jay Cutler and Ronnie Coleman the use of stretch position movements places
massive stress on the muscle being trained and extends the ever important time under tension. Also the use of
stretch movements may cause hyperplasia.
Hyperplasia: This is a general term for an increase in the number of the cells of an organ or tissue causing it to
increase in size. It may be due to any number of causes including (but not limited to) increased demand, chronic
inflammatory response, hormonal dysfunctions, or neoplasia.
Hyperplasia may be harmless and occur as a result of increased demand on a particular tissue. An example of
this would be when the breast starts to lactate as a response to pregnancy, when the cells divide and increase in
number in order to be prepared for breastfeeding.
Hyperplasia may also be induced artificially by injecting hormones such as IGF-1 and human growth hormone
Perhaps the most interesting and potent effect IGF has on the human body is its ability to cause hyperplasia,
which is an actual splitting of cells. Hypertrophy is what occurs during weight training and steroid use and is
simply an increase in the size of muscle cells. With IGF use, one is able to cause this hyperplasia which actually
increases the number of muscle cells present in the tissue. Weight training and, more dangerously, anabolic
steroid use enables these new cells to mature in size and strength. In addition, animal tests have shown that
stretching a muscle can trigger hyperplasia though this phenomenon has yet to be confirmed in humans.[1]
[1}^ Antonio, J, et al. (1994) "Muscle fiber splitting in stretch-enlarged avian muscle". Medicine & Science in
Sports & Exercise, 26:8, 973-7
As was noted above, stretching may induce hyperplasia. This is not confirmed in lab studies yet, but the massive
size gains being gained by those following T3 protocols and X-reps is a proven fact. Until science catches up to
the gym I am going to believe that something good is going on here. Call us dumb muscle- heads if you must, I
can’t explain what is happening inside the muscle all I know is I like it!
Stretch position movements are only one small part of T3 training though. They may be the most beneficial part
but there are many more levels to T3. T3 training can be tailored to many different goals. It can work for novices
seeking size gains or experienced bodybuilders seeking refinement.
1) “The first day in the gym. Why train legs? I want big guns guy”
The basic T3 regime for brand new trainers with no gym experience deviates from the partial position stretch
protocols. At this early stage there is no need for extreme movements what is of paramount importance is
learning the form and achieving a balanced neuro-muscular efficiency. This takes time. When you first go and try
a dumbbell press your arms will most likely not go up in unison. They will more then likely wobble up unevenly
and clang around spastically. Don’t worry. In time your body will adapt to these unique movements and you will
able to press the weights without appearing to be having a seizure. ‘Quick put a spoon in that guy’s mouth!”
Here is the basic template:
Squats 2 sets of 10
Bench Press 2 sets of 10
Bent Rows 2 sets of 10
Overhead press (bar or Dumbbell) 2sets of 12
Chins 1 set of max reps
Dumbbell pullovers: 2 sets of 20
Calf raises 3 sets of 20
Dumbbell Curls 2 sets of 6
Lying triceps extension 2 sets of 6
Crunches 1 set of max reps
That is very basic. Do this 2-3 times a week on opposite days. Run this routine for 4 weeks. If you do this 3 times
a week (Monday, Wednesday, Friday) then don’t do arms on Wednesday. You are hitting them hard enough with
chest, shoulder and back work.
This is a routine similar to what was popular in the 50’s and 60’s. Good routine. Nice and basic.
**********
I will post up the novice and advanced routines later. They are far more entertaining.
But this is the bedrock that we lay the foundation on. You need Mass before you refine.
In fact this routine can work for advanced men to as a shock in the winter when size is the main goal.