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  1. #31
    Red Boar is offline Senior Member
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    Comrade Brazzzuka is absolutely right: Bench first (all the series), then Deadlift. I used to take a longer break between exercises, 5minutes or so. DeLorme with Dumbbells?! That's something I should try, too! Perhaps it would be more challenging, since you have to clean the bells to the chest, too. The Russian comrades who did the (50%, 75%, 100%) scheme with Kettlebells are said to grow like weeds too, so why not?!

    @NonStop: Yes, hypertrophy is distributed very balanced around your body from DLs. Keeping the abdominal compression, keeping all tight, is a challenge in itself. The biceps will grow from DL, too: just imagine what tension is applyed, when taking a powerlifting grip; and the BP involves your biceps more than we would like to believe (after all, one of the severe injuries that the powerlifting legend Louie Simmons had sport in his early carrier was a biceps rupture/torn when doing a competitional BP (I have read that on the Westside Barbell Club website, the articles section), so that should be a hint; even more, the powerlifters work their biceps to increase the BP - hammer curls are something the Westsiders are taking seriously, as far as I have seen). I have never seen my abs/obliques (after all, I have around 30% bodyfat, give or take), so I do not know if they really grew but I feel stronger in my midsection now, after 8 days off when I have recovered quite well, than at the beginning of the cycle, and that's good enough for me. The delts are pumped all over, like soccer balls (broader, widder, fuller, name it). Traps and neck are bigger too. Calves - nothing spectacular; maybe they get more work in the daily life by having to move an increased body mass. Trust me, if muscle mass is your no.1 priority, there is no better way to kickstart a huge muscle growth all over the body than the souped up DeLorme method, as far as I have experienced until now (I pump iron for 6 years and I have not gain so much muscle mass in so little time by any other means, despite the fact that I have eaten the same crap&junk food just as much most of the time). That's why I have posted this thread so extatic! Remember that the natural GH production is kicked into high gear from all that work and the set/series configuration too, and this will affect your entire body not only the most hard hitted muscle groups.
    Last edited by Red Boar; 07-02-2010 at 09:47 PM.

  2. #32
    NonStop is offline Senior Member
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    Cheers for the response RedBoar. I don't plan to be doing this for a long while, but I've bene looking for a program that gives definite results in 8 weeks. At the moment trying to decrease bodyfat (around 13%) and generally increase strength as much as possible so that when I come ropund to bodybuilding I'll make some big gains. Your information has helped tremendously in helping me choose this program for the future, I hope it sorts out my quads also.

  3. #33
    Asbro is offline Junior Member
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    Nonstop you are 13% now? You should get on with eating big and gaining big; maintaining 12%-15% bodyfat is perfect for year round gains, perhaps going up to 20% if you're specifically "bulking." Can I ask you Red Boar why you're pushing for weight gain, force feeding 'crap & junk' (in your own words) when you're 30% bodyfat; what about your blood pressure, wear and tear on your hips? It doesn't make any sense to me choosing to be above 20% bodyfat.

    Now a couple more questions if I haven't offended you. I'm totally won over by Pavel's 'Beyond Bodybuilding', viz. his strength-orientated musclebuilding and cycling/periodization but my background is very H.I.T.-orientated thus I'm confused.

    1) In the Delorme protocol what is the theory behind the 50% day and the 50%/70% day. What is supposedly happening or achieved by these workouts? Sure, I'll follow the instructions, I just like to understand.

    2) In your exhausting 8-week cycle how come muscle is gained when the weights didn't increase. I'm so fixated on the idea that hypertrophy accompanies weight progression. Evidently not. Can anyone explain?

    Thanks.

  4. #34
    Red Boar is offline Senior Member
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    Comrade Asbro, I want to get BIG so I can be as STRONG as I can be. A Paul Anderson style is my goal - the guy was 180kg at 1.74m tall, and still could perform outstanding feats of strength and agility. It is my "personal Everest", so to speak. OK, maybe I will not reach the Big Paul's level (after all, he was a "Wonder of Nature" as Russian's called him) but I will do my best and have fun with it.

    1). I do not know why exactly the 50-75-100% of 10RM works so great, but it works! The 50% day is more likely an active recovery day, when you perfect the form too; it bursts your GH production without fatique, and I feel this is the day when my muscles grew like weeds because all those nutrients were used to their best. The 50%/75% day prepares you for another push. The Heavy - Light - Medium approach is far superior to pushing the pedal to the metal all the time from many reasons: the light days offers several benefits, the medium days are where the force is built by teaching your CNS the "know-how", and the heavy days gives your body the reasons to addapt to increased volume by building muscle mass. I suppose there are some more serious (and obscure) scientific reasons behind all these, but they are beyond my reach at this time.

    2). Hypertrophy may be induced by many factors, and weight progression may be just one of them. I recommend you the chapters on muscle hypertrophy from "Power To The People" ("How to Become A Bear", etc) as the best compedium of scientific view on muscle building processes. Long story short: overtraining is to blame. My body managed to build muscle mass, but my CNS could not keep up (that's my opinion). The overall volume grew more or less constant (from 2 series in the 2nd week of the introductory microcycle to 4 series), but I could not perform more than 5 series in the heavy day so I did not increase the weights. It was entirely my fault, since I pushed hard with some yard work during the first weeks of the cycle and all that "farmer's walk" and cutting grass/mowing (with a scythe, very exhausting) weared me down.

    Yestarday I've started another Modified DeLorme cycle, with Incline Bench Press and Sumo DL. I will post the results over 6 weeks.
    Last edited by Red Boar; 07-05-2010 at 09:59 PM.

  5. #35
    Anqui is offline Member
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    Outstanding results and awesome and very informative post comrade!

    Speaking about alimentation, earlier you have mentioned “power eating” and the difficulty to eat enough (I fell your pain, I’m in the same situation).

    Do you followed some diet regimen, used some integrations (like protein powder) or simply looted the fridge whenever you where hungry?

    In particular, do you made several little meals during the day or few big ones?

  6. #36
    NonStop is offline Senior Member
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    Quote Originally Posted by Asbro View Post
    Nonstop you are 13% now? You should get on with eating big and gaining big; maintaining 12%-15% bodyfat is perfect for year round gains, perhaps going up to 20% if you're specifically "bulking." Can I ask you Red Boar why you're pushing for weight gain, force feeding 'crap & junk' (in your own words) when you're 30% bodyfat; what about your blood pressure, wear and tear on your hips? It doesn't make any sense to me choosing to be above 20% bodyfat.

    Now a couple more questions if I haven't offended you. I'm totally won over by Pavel's 'Beyond Bodybuilding', viz. his strength-orientated musclebuilding and cycling/periodization but my background is very H.I.T.-orientated thus I'm confused.

    1) In the Delorme protocol what is the theory behind the 50% day and the 50%/70% day. What is supposedly happening or achieved by these workouts? Sure, I'll follow the instructions, I just like to understand.

    2) In your exhausting 8-week cycle how come muscle is gained when the weights didn't increase. I'm so fixated on the idea that hypertrophy accompanies weight progression. Evidently not. Can anyone explain?

    Thanks.
    For the moment planning on lowering body fat further and concentrating on strength (hence PTTP and GTG Beast Skills), or strength with some muscle gain at the same time (ROP from ETK). Eventually when I have a good enough strength base I'll do a pure bodybuilding cycle and bulk up, mainly for fun.

  7. #37
    Asbro is offline Junior Member
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    Thanks for all the info Red Boar, my own DeLorme cycle is underway. I am at the 200lb 10RM Deadlift level (as per the example Pavel gives in the book). I'm having to do my Benches on a machine as I've no spotter, it's a very good machine though and no way will I be running out of weight. I'll post results in a few weeks, I'm expecting significant results due to muscle mass formerly held and the fact I've never worked Deadlifts properly before.

    Who else is dreaming of ten to fifteen pounds of muscle mass as suggested by Pavel or even the staggering 11 kg (24lbs) Red Boar achieved?

  8. #38
    brazzzuka is offline Junior Member
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    I'm also dreaming of 10 to 15 pound of muscle mass hehe.

    One more workout before the Intro 2 week is completed. I also have an advice for people who wishes to start the Delorme Program.

    Please be very conservative on the weight specially the Deadlift. On my first week I was , man this is going to be easy maybe i should up the weight a little... Today i'm almost done the 2 week intro and i can say that I'm thinkfull that i didn't up the weight.

  9. #39
    pesce is offline Senior Member
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    Second Com. brazzuka on being conservative...I did the first heavy day yesterday and didn't hit what I thought would be a pretty easy (or at least doable) 5x5 on the DL. Looking forward to the easy day!

    Great commentary on the "whys and wherefores" of the program...I was wondering the same. I can say based on yesterday that something gets good and whacked CNS-wise, though I am nowhere near qualified to say what it is.

    Looking forward to everyone's results...Com. Red Boar, how about if you spark up a new thread when you finish your cycle and we can post results into that?

  10. #40
    brazzzuka is offline Junior Member
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    Due to Judo injury i was unable to complete a full Delorme Modified Cycle.

    I will be restarting another one and post the result in here.

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