Who doesn't like variety? That is why the Gym Movement is the ONLY system you need. The variety is necessary for growth. In the past, I only changed exercises when I was nursing an injury. As such, my training consisted of about a dozen exercises - talk about boring! In addition, it makes you look like a gym exercise. Have you ever seen guys who bench all the time? Their shoulders are rounded in and they walk funny. Is this the look a fluid athlete? Granted, that may not be their goal. But in the long run it WILL result in imbalances and eventual injury.
Case in point, when I went back to training my old way 2 months ago I started to get all knotted up and had to get several chiropractic adjustments. With the gym movement protocol, it is self correcting. Case in point: One of my goals is to increase my bench. When I started this protocol I was bummed that bench tested poorly for the first six weeks; I had to do dips and pushups. Funny thing is, now that I'm getting more balanced, neither of these test well and bench is going up!
Along the same lines, Mike and Adam strongly recommend long cycle clean & jerks (LCCJ). So I decided to try it after bench today after a volume PR of 5,870 (240-245 Matrix). I started at a baseline PR of double 12K for 3x10 in 5 minutes. This gets you working, guaranteed! Hardstyle magazine always talked about how people were gaining up to 15# of muscle doing LCCJ and I always wondered how. That is Frankie's idea of large to small - hard work on large movements is THE best way to stress the body. The body reacts to stress by laying down lean tissue - resulting in weight gain! NICE.
Workout: Bench PR Volume: 135x10 165x8 190x5 200x3 225x1 225x1 225x1 195x5 = 5,870 in 30 minutes
LCCJ: Double 12K for 3x10 in 5 minutes (hamstrings got tight!) Baseline PR
Double DB hammers: 30x6 30x6 30x4 30x3 19reps at 60# = 1,140 density PR in 5 minutes
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