Disclaimer and Copyright Information
This post is not intended for the treatment or prevention of disease, nor as a substitute for Medical treatment, nor as an alternative to medical advice. It is a modification of Max-Stimulation presented for information purposes only. Recommendations outlined herein should not be adopted without a full review of the Max-Stimulation document and consultation with a physician. Use of the guidelines herein is at the sole choice and risk of the reader.
Dan Moore, I'm obviously parodying your groundbreaking Max-Stimulation document. As you are a mod on this board, if this constitutes a copyright violation, I have no objections to your removing this. But please don't sue me
Unless otherwise contradicted, this routine follows the Max-Stimulation routine as outlined by Dan Moore in his document.
Acknowledgements
There are many that I should thank and acknowledge but none are more important to me than myself, Amar. The trust and faith (in a rational way) I have in myself has always been an inspiration and reality knows I have tried my patience over the 24 years of my life.
In the realm of researching the body there have been two very influential people. One is the creator of Max-Stimulation, Dan Moore, without his work Circ-Max-Stim would obviously not exist. The second is his mentor, Bryan Haycock, without his work I would probably be doing block periodization.
Foreward
"cheat m-time, enhance strain, increase the cardiovascular response to max-stimulation and have fun"
Have you ever wondered how you can increase your endurance doing Max-Stimulation? Do you want to use Max-Stimulation but don't have enough time? Now you can, Circ-Max-Stim is a modified Max-Stimulation routine that can be easily incorporated into your existing Max-Stimulation routine, used exclusively or used just for specific groups of exercises. The immediate effects are decreased workout length, increased endurance and the ability to work with heavier loads. You do have to buy a personal gym if working in a gym where equipment availability is an issue. What I present is a unique method for combating the time consumption that accompanies Max-Stimulation routines starting with a brief review of the logic and a subsequent Circ-Max-Stim routine that can be utilized instead of the Max-Stimulation routine.
Circuits-Making M-Time look retarded
When I first began using Max-Stimulation my routine was pretty well in line with the norm. Do a rep, rest, do another, rest, this has been established as the way to cheat fatigue. During all my research it's rare to see Max-Stimulation routines that tried to manipulate fatigue in any way except the conventional rep/rest scheme. Not that there is anything wrong with using M-Time but in essence it is not aimed at increasing performance and subsequently endurance. It wasn't until I started missing workouts (due to my time-consuming schedule) that I began to think about ways to reduce workout length. Doing a rep and then waiting around seemed like wasting precious time, not to mention boring. One day I was re-reading the Max-Stimulation document and this section produced a Eureka:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Rest Between Sets
If choosing to do multiple sets, I only recommend one, the rest between sets should allow for enough strength recovery to successfully complete at least 80% of the same number of reps as the previous set.
Working in a circuit fashion may be advantageous as this may allow enough time between sets but if working in a gym where equipment availability is an issue then simply use a rest period as described in the previous paragraph.</div>
Dan here was referring to doing sets in circuit fashion, but why not simply do reps in circuit fashion? This would still allow enough time between reps (for the same muscle), while also creating other benefits: by removing rest, circuits become a fun challenge; by following the below exercise order, circuits simultaneously increase endurance (of the cardiovascular variety) and enable the use of heavier loads (and hence enhance strain):
From the HST FAQ:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">When moving from one body part to the next try to alternate between opposing or antagonistic body parts – commonly known as antagonistic pairing. E.g. 1 set of chest, rest, 1 set of back, rest, one set of chest, rest, 1 set of back, rest etc. This way your chest, shoulders, and tris can rest while you hit your back and bis. After a while you will find your aerobic capacity going up as this closely resembles sort of a power circuit.</div>
For any readers who are reading this for the first time and would like to try a simple experiment then follow what I have mentioned above, try it and see for yourself how this can dramatically change your work capacity.
THE ROUTINE
After each rep you should move to the next exercise. Once you've completed a rep of each exercise that is a circuit. After completing a circuit, proceed immediately to the next.
Changing the circuits-The system is based on 20 circuits throughout the cycle. This can be changed if desired.
Work Out A
Follow the Exercise order, thigh and calf work may be put last if you prefer
Thighs and Calves-
Squat or Leg Press or Standing Calve Raise
Super set with Leg Ext or Sissy Squat or Donkey Calve Raise on Blocks (if desired)
Leg Curl or Standing Calve Raise
Super Set with SLDL or Good Morning or Donkey Calve Raise on Blocks (if desired)
Back and Traps, Rear Deltoid-
Wide Grip Pronated Pull Up/Down or Bent BB Row to Bottom of Rib Cage or similar or BB Laying Chin Row or Seated High Row
Superset with Prone or Bent Shoulder Lateral (if desired)
Chest and Shoulder-
Flat Bench BB/Dips or DB Bench Press or Military Press or Shoulder DB Press
Superset with Fly or DB Incline Lateral Raise (if desired)
Workout B
Thigh and Calves-
Squat or Leg Press or Standing Calve Raise
Super set with Leg Ext or Sissy Squat or Donkey Calve Raise on Blocks (if desired)
Leg Curl or Standing Calve Raise
Super Set with SLDL or Good Morning or Donkey Calve Raise on Blocks (if desired)
Back and Traps, Rear Deltoid-
Narrow Grip Supinated Pull Up/Down or Bent BB Row narrow grip to beltline or DB or BB Shrugs Seated or Standing
Superset with Laying or Bent Shoulder Lateral (if desired)
Chest and Shoulder-
20 Degree BB or DB Bench Press or Upright Row
Superset with Incline Fly or Upright Lateral Raise (if desired)
Do not add more exercises. The reason for the reduction of exercises is to minimize muscle overlap. When using M-Time, the body rests between reps; when using circuits, the body never rests, so the exercises must use mutually exclusive muscles. Obviously, you can't eliminate overlap entirely, but the idea is to minimize it enough such that the fatigue incurred from circuits is comparable to M-Time.
Q&A
If you, or those who have experience with this training, have any questions about this modification please feel free to reply to this topic.
Thank You,
Amar Singh Banger
This post is not intended for the treatment or prevention of disease, nor as a substitute for Medical treatment, nor as an alternative to medical advice. It is a modification of Max-Stimulation presented for information purposes only. Recommendations outlined herein should not be adopted without a full review of the Max-Stimulation document and consultation with a physician. Use of the guidelines herein is at the sole choice and risk of the reader.
Dan Moore, I'm obviously parodying your groundbreaking Max-Stimulation document. As you are a mod on this board, if this constitutes a copyright violation, I have no objections to your removing this. But please don't sue me
Unless otherwise contradicted, this routine follows the Max-Stimulation routine as outlined by Dan Moore in his document.
Acknowledgements
There are many that I should thank and acknowledge but none are more important to me than myself, Amar. The trust and faith (in a rational way) I have in myself has always been an inspiration and reality knows I have tried my patience over the 24 years of my life.
In the realm of researching the body there have been two very influential people. One is the creator of Max-Stimulation, Dan Moore, without his work Circ-Max-Stim would obviously not exist. The second is his mentor, Bryan Haycock, without his work I would probably be doing block periodization.
Foreward
"cheat m-time, enhance strain, increase the cardiovascular response to max-stimulation and have fun"
Have you ever wondered how you can increase your endurance doing Max-Stimulation? Do you want to use Max-Stimulation but don't have enough time? Now you can, Circ-Max-Stim is a modified Max-Stimulation routine that can be easily incorporated into your existing Max-Stimulation routine, used exclusively or used just for specific groups of exercises. The immediate effects are decreased workout length, increased endurance and the ability to work with heavier loads. You do have to buy a personal gym if working in a gym where equipment availability is an issue. What I present is a unique method for combating the time consumption that accompanies Max-Stimulation routines starting with a brief review of the logic and a subsequent Circ-Max-Stim routine that can be utilized instead of the Max-Stimulation routine.
Circuits-Making M-Time look retarded
When I first began using Max-Stimulation my routine was pretty well in line with the norm. Do a rep, rest, do another, rest, this has been established as the way to cheat fatigue. During all my research it's rare to see Max-Stimulation routines that tried to manipulate fatigue in any way except the conventional rep/rest scheme. Not that there is anything wrong with using M-Time but in essence it is not aimed at increasing performance and subsequently endurance. It wasn't until I started missing workouts (due to my time-consuming schedule) that I began to think about ways to reduce workout length. Doing a rep and then waiting around seemed like wasting precious time, not to mention boring. One day I was re-reading the Max-Stimulation document and this section produced a Eureka:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Rest Between Sets
If choosing to do multiple sets, I only recommend one, the rest between sets should allow for enough strength recovery to successfully complete at least 80% of the same number of reps as the previous set.
Working in a circuit fashion may be advantageous as this may allow enough time between sets but if working in a gym where equipment availability is an issue then simply use a rest period as described in the previous paragraph.</div>
Dan here was referring to doing sets in circuit fashion, but why not simply do reps in circuit fashion? This would still allow enough time between reps (for the same muscle), while also creating other benefits: by removing rest, circuits become a fun challenge; by following the below exercise order, circuits simultaneously increase endurance (of the cardiovascular variety) and enable the use of heavier loads (and hence enhance strain):
From the HST FAQ:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">When moving from one body part to the next try to alternate between opposing or antagonistic body parts – commonly known as antagonistic pairing. E.g. 1 set of chest, rest, 1 set of back, rest, one set of chest, rest, 1 set of back, rest etc. This way your chest, shoulders, and tris can rest while you hit your back and bis. After a while you will find your aerobic capacity going up as this closely resembles sort of a power circuit.</div>
For any readers who are reading this for the first time and would like to try a simple experiment then follow what I have mentioned above, try it and see for yourself how this can dramatically change your work capacity.
THE ROUTINE
After each rep you should move to the next exercise. Once you've completed a rep of each exercise that is a circuit. After completing a circuit, proceed immediately to the next.
Changing the circuits-The system is based on 20 circuits throughout the cycle. This can be changed if desired.
Work Out A
Follow the Exercise order, thigh and calf work may be put last if you prefer
Thighs and Calves-
Squat or Leg Press or Standing Calve Raise
Super set with Leg Ext or Sissy Squat or Donkey Calve Raise on Blocks (if desired)
Leg Curl or Standing Calve Raise
Super Set with SLDL or Good Morning or Donkey Calve Raise on Blocks (if desired)
Back and Traps, Rear Deltoid-
Wide Grip Pronated Pull Up/Down or Bent BB Row to Bottom of Rib Cage or similar or BB Laying Chin Row or Seated High Row
Superset with Prone or Bent Shoulder Lateral (if desired)
Chest and Shoulder-
Flat Bench BB/Dips or DB Bench Press or Military Press or Shoulder DB Press
Superset with Fly or DB Incline Lateral Raise (if desired)
Workout B
Thigh and Calves-
Squat or Leg Press or Standing Calve Raise
Super set with Leg Ext or Sissy Squat or Donkey Calve Raise on Blocks (if desired)
Leg Curl or Standing Calve Raise
Super Set with SLDL or Good Morning or Donkey Calve Raise on Blocks (if desired)
Back and Traps, Rear Deltoid-
Narrow Grip Supinated Pull Up/Down or Bent BB Row narrow grip to beltline or DB or BB Shrugs Seated or Standing
Superset with Laying or Bent Shoulder Lateral (if desired)
Chest and Shoulder-
20 Degree BB or DB Bench Press or Upright Row
Superset with Incline Fly or Upright Lateral Raise (if desired)
Do not add more exercises. The reason for the reduction of exercises is to minimize muscle overlap. When using M-Time, the body rests between reps; when using circuits, the body never rests, so the exercises must use mutually exclusive muscles. Obviously, you can't eliminate overlap entirely, but the idea is to minimize it enough such that the fatigue incurred from circuits is comparable to M-Time.
Q&A
If you, or those who have experience with this training, have any questions about this modification please feel free to reply to this topic.
Thank You,
Amar Singh Banger
