Hyper Growth Muscle Mass Training Review
Doberman Dan's Hyper Growth Muscle Mass Training
Dan Gallapoo who is also known as Doberman Dan is a well-known natural bodybuilding expert. He's a smart guy with a bodybuilding philosophy that runs contrary to what you see in a lot of the magazines. What makes him different is that his particular area of expertise focuses on helping hard-gainers to pack on lean mass.
It is said that the majority of the population are hard-gainers who are just regular guys that aren't "genetically-gifted" bodybuilders. These are the guys for whom packing on muscles is tough. Dan has been doing these more than 21 years and has developed some very successful strategies for helping hard-gainers to put on mass.
He has compiled his strategies into his Hyper-Growth Muscle Mass Training Program (HGMMT). Dan certainly has a few different opinions about gaining muscle compared to his peers. Doberman Dan kicks off HGMMT with an excellent discussion about the basics and building a solid foundation and setting the stage.
After that he quickly launches into the nuts and bolts of the program and describes the fundamental difference between HGMMT and other training programs is Dan's belief that "muscular gains in size and strength are much more consistent if a bodybuilder only works to about 50% – 80% of his or her intensity level."
Although this is a concept that definitely goes against the majority of training philosophies, which focus on either "high intensity" or "training to failure." Both of these are among the most common training strategies you're likely to see in any gym.
In contrast to the two tactics mentioned above HGMMT is based on the concept of reduced intensity and increased workload. According to Dan, this facilitates gains in size and increases the burning of fat without the metabolic side effects.
It is important to note here that Dan makes it a point to say that other forms of training such as high intensity aren't all bad. He says that they all have a time and a place, but they need to done properly and not for extended periods of time - say for more than 12 weeks at a stretch.
The three key components of HGMMT are time, volume and form and the underlying concept of HGMMT are actually pretty simple:
Reduce the weight by 25%;
Perform 10 repetitions per set;
Don't perform sets to failure;
Rest no more than 60-90 seconds between sets; and
Increase the number of sets.
You would need to read the book yourself to get all the details but he instructs that in order to determine how much to reduce the weight you start off by determining your max set point. This is the maximum weight you can lift for 8-10 reps for a given exercise.
The number of reps can actually be from 6-20-the choice is yours. So for example, if your bench press max set point is 10 reps at 205, then you would reduce this by 25% for HGMMT. You would then perform 5-8 sets of 10 reps, resting no more than 60-90 seconds between sets. No sets are performed to failure. As you improve, you gradually reduce the rest time between sets.
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