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  1. #21
    11cactus11 is offline Senior Member
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    Quote Originally Posted by NonStop View Post
    is it ok to do sumo deads or does the program ask for conventional only?
    .
    Do sumo, it hits glutes a little more, but still is DL.

  2. #22
    WyattJones is offline Member
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    Quote Originally Posted by Asbro View Post
    To quote 'Beyond Bodybuilding' on this Delorme Method: Russian sports science is crystal clear...volume makes lasting changes in the muscles...here is one of the most efficient ways to crank up the volume.

    You're proposing reducing the volume by 40% - 80%. It's a hypertrophy protocol. Red Boar has reported a staggering 11 kg mass gain; why change anything until you've first tried it?
    hypothetical |ˌhīpəˈθetikəl|
    adjective
    of, based on, or serving as a hypothesis

  3. #23
    NonStop is offline Senior Member
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    Quote Originally Posted by 11cactus11 View Post
    Do sumo, it hits glutes a little more, but still is DL.
    Cool, just checked, I prefer sumo anyway.

    Another question, does one do all the required series for bench press, then do all the series for deadlift, or does one do 100%x5 for bench, 100x5 for dead, then 75%for bench, 75% for dead, etc?

  4. #24
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    Quote Originally Posted by NonStop View Post
    Cool, just checked, I prefer sumo anyway.

    Another question, does one do all the required series for bench press, then do all the series for deadlift, or does one do 100%x5 for bench, 100x5 for dead, then 75%for bench, 75% for dead, etc?
    No, keep them separate, train your bench and then do your deads.

    Does anyone see a problem with using the trap bar for deads? If anything I think it may be better as there is more quad involvement.

  5. #25
    Red Boar is offline Senior Member
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    Comrades, nice to see so many of you are interested in the DeLorme protocol! Hope those of you who will do this routine will have the same great results I experienced and your feed back will be greatly appreciated!

    Regarding the inquisitiveness of some of you about how the muscle hypertrophy would be distributed, I think there are some things to be cleared: I have done the Conventional DL variation, and despite the fact that I have previously done my fair share of squats (Smolov - 3 times, Sheiko, etc), Bulgarian lunges, etc, in the last 3-4 years, I experienced some hypertrophy in my glutes after this DeLorme cycle, too. However, the biggest gains were in the upper back, traps, chest, shoulder girdle, neck (!), arms and forearms. I think this kind of training protocol brings up the lagging muscle groups too (for instance, if you have very skinny legs and overdeveloped upper body, your legs will definitely grow bigger). Deadlifting promotes a balanced body, due to the fact that you are as strong as your weakest link. I see no need to divert too much from the original scheme to put some artificial emphasise on different muscles, etc, because this program is designed for bulking and bulking only. If you are looking for awesome muscular legs, maybe you will make a better choice with the "Hot Wheels by Summer" protocol, for instance (another routine I plan to follow latter, and I will post my experience too). I will keep reiterating my little piece of advice: do it to the letter once, if you are looking for overall muscle mass (you know, that kind of muscular hypertrophy that may convince some people that you have a severe Myostatin deficiency or something like that). Then you may experience with it if you want more, but always take a short break after one cycle (9-16 days) or rotate with a PTTP-style protocol. This program will push your body to the limits of the human body's tissue building capabilities and you must give it time to recuperate and become sensitive again.

    My weights for this cycle were: Bench Press: (65kgX5, 100kgX5, 130kgX5); Deadlift: (90kgX5, 135kgX5, 180kgX5). My all time bests/PRs are 191.5kg BP (2 years ago), 280kg squats, 250kg deadlift (different moments of my life, different peakings), 278kg deadlift with straps (shame on me!). In the last year I trained mostly for hypertrophy, because 1). I came to the conclusion there is no need for regular peaking as long as I do not compete, 2). I was having smaller and smaller gains in strength without adding significant amounts of muscle mass. I have previously did some Bear protocols (which worked very well too, bringing up some 4kg of muscle mass AND shedding off some fat too), some freestyling (this is where I tend to go into severe overtraining), etc, but nothing, and I mean NOTHING could beat the DeLorme protocol regarding great muscle mass gains! Being a big dude already made continuous muscle growth more of a problem, because I already had a hard time eating enough just to keep my bodyweight so high despite my long family tradition of being a pencil neck/couch potato. Even worse were the very hot days which made sleeping almost impossible and dehydration a constant threat. But the DeLorme worked excellent against all odds, as long as I kept stuffing my face.

  6. #26
    NonStop is offline Senior Member
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    Cheers for the response RedBoar, looks I'll go ahead and try it next year once my strength is up some more.

  7. #27
    brazzzuka is offline Junior Member
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    First thing, thanks for all the information provided about your Delorme cycle RedBoar.

    I understand that the Modified Delorme Cycle uses the Bench Press. However i was wondering if you have experience it with Dumbbells with a slight 30 degree incline bench.

    The reason why i'm asking is because my local gym only has a smith machine bench press. So i can only use the Dumbbells.

    Thanks for the input.

  8. #28
    pesce is offline Senior Member
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    Com. Brazzuka--I just read the program again and I don't see anything that would stop you from going with dumbbell benches. Pavel does warn against lighting up your shoulders--the cues he gives to avoid problems are (a) keeping shoulders pressed into the bench, (b) shoulder blades pinched, (c) chest high. Avoid elbow lockout for obvious reasons.

    Not sure if this point was made already...those who don't have BB and can afford to, buy the book, you will not regret it. I don't mean this sacrilegiously at all, but BB is like a bible in terms of information quantity and quality.

  9. #29
    NonStop is offline Senior Member
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    One more question about the program; does one do a complete bench press series, then a deadlift series, then another bench rpess eries, then another deadlift series etc, or is it a case of doing all the bench pressing series, and then do all the deadlfting series after?

    Red Boar, would very much like to hear what you have to say in regards to above. Plus, you say your arms grew, did your biceps grow at all? And what about the abs/obliques? I suppose there was no calve development however? I am surprised yuo said your shoulders got bigger also, would you say they got broader, or jsut the front of the shoulder developed?
    Last edited by NonStop; 07-02-2010 at 04:40 AM.

  10. #30
    brazzzuka is offline Junior Member
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    I believe somewhere in the Beyond Body Building book, Pavel recommends starting with the Bench Press first since it doesn't affect your Deadlift. However the deadlift might affect your pressing since it requires more energy.

    In the case of Delorme you should start with Bench Press (finish all series ) then move to Deadlifts.

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