Since I have only received information from podcasts I have watched and a couple of videos showing Dr. McGuff's work out itself, there are a couple things that I am unsure about and maybe some of you folks could fill in the blanks. Such as, the amount of resistance the guys are using in his videos?
So, first of all, the way I did it was I combined his concept with some tidbits of Arnolds "Shock the muscle" method.
What I would do is put as much weight as I can handle going 4-5 Seconds up and 4-5 seconds down on the chest press (in this case, for me, about 200 pounds) and then I would literally not be able to push that weight again the second time, which necessitated me lowering the weight by about 15-30 pounds each time, where I would be able to get maybe 2 reps out of it at slow speed. Then I would lower the weight again by another 15-20 pounds and do 3-4 reps at slightly faster speeds, and again and again till the muscles have completely had enough.
The initial load that I could barely manage at slow speed (4-5 seconds up and 4-5 seconds down) is a variation of Mcguff's methods and the subsequent lowering of the weights and then doing 2-3 reps at progressively faster speeds was Arnolds method of shocking the muscle (As stated in Pumping Iron and other videos).
To warm up for this work out I did some lateral raises with light weights and some dumbbell curls, starting at like 55 pounds and then lowering to about 40, then 30 for more reps till near failure or muscle fatigue.
I will call this the McArnold method.
So I after the warm up I did the variation I mentioned in the beginning and I continued this with about 4 basic exercises, the back row, the tricep curl machine, the bicep curl machine and the back extension machine.
I was able to make my work out almost an hour because as I stated I began with a warm up that lasted about 20 minutes. But definitely each time I finished the larger muscle group exercises my muscles were stiff and sore and even today as I type this, I feel them trying to recover, which is a good sign based on all the literature I have read.
What's your opinions on this? I plan to do it two or three times a week (depending on how quick the recovery turn over is) and I wanna see what my results are within about a month of right now.
I wanna know ideas and opinions.