| In anything we do, there are lessons from history we | | | | and many others. |
| can learn and apply. Take bodybuilding and war. A | | | | As soon as bodybuilders tried the flushing principle, |
| strange analogy, you might say, but think about it. In | | | | they loved it. And for good reason. Not only did it |
| World War II, the strategy of bombing and blitzing was | | | | cause their bodies to grow beyond anything they had |
| a significant factor in the Allied victory. Bombing and | | | | ever experienced, but they also became |
| blitzing were simply a non stop, concentrated attack on | | | | psychologically attuned to what their bodies were |
| a specific area. | | | | telling them. For the first time, they felt the muscle |
| Through trial and error, experimentation and | | | | pump and blow up as they became aware of the size |
| observation, we have also found the principle of | | | | their muscles could attain. It inspired them |
| bombing and blitzing to work especially well for | | | | psychologically and helped them intensify their training. |
| bodybuilders. But, at first, applying this strategy | | | | The same is true for you, You’ve got to pump, |
| wasn’t so easy. There was still another major war | | | | flush and make the muscle work for it to grow. Think |
| we had to win – the one in the gym. | | | | about something for a moment. When you say that |
| Back in the early days of the sport, bodybuilding as we | | | | today is your leg day, what does that mean? It means |
| know it today did not exist. There was only | | | | that you are going to go into the gym and thoroughly |
| weightlifting and the goal was to lift heavy weights | | | | work, engorge and flush your leg muscles completely. |
| – period! The method of training was much | | | | It’s the same with any other body part. You use a |
| different, too. Most weightlifters trained their entire | | | | variety of exercises, weights, sets, reps and rest to |
| body three times a week, usually with a Monday, | | | | bomb, blitz and flush and area completely so it will |
| Wednesday, Friday sequence. One week they would | | | | grow and become stronger. This is the essence of the |
| do one set of nine repetitions per body part, then the | | | | Bodybuilding Flushing Principle. |
| next week they would do one set of ten reps per | | | | The Time Factor |
| body part and so on until they finally worked up to one | | | | Think about another factor. How long does it take you |
| set of 12 reps per body part. Once they could do 12, | | | | to do an arm workout? If it takes you 45 minutes to |
| they went back down to nine reps and increased the | | | | train your arms completely, and 45 minutes to do each |
| weight by 5 – 10 pounds, depending upon the | | | | other body part, you’ll be in the gym for hours – |
| exercise. | | | | way too long. Even the most advanced champions |
| If you were tired on a Monday, you had to do the | | | | keep their workouts to no longer than one hour. The |
| same routine. If you were full of energy and wanted to | | | | intensity level for growth after one and a half hours is |
| do more on a Wednesday, you couldn’t. At that | | | | just not there, not to mention the high probability of |
| time, you had to follow all the conventional rules of | | | | exposing yourself to over training and possible injury. |
| weightlifting and stick to your workout, no matter how | | | | To counteract these dangers, the split system of |
| strong or weak you were. The order in which you did | | | | training was developed with the flushing principle as its |
| your routines was also different. You might do a set of | | | | foundation. As you advance in your workouts, get |
| prone presses, then go to biceps curl and maybe a leg | | | | stronger and increase your recuperative powers as |
| exercise after that. There was no logical order for the | | | | your body adapts to training, you may decide to train |
| exercises in a workout. | | | | one body part in the morning and one in the afternoon, |
| Saturation Training | | | | or possibly another in the evening, or maybe work the |
| It was by observation and experimentation that we | | | | upper body one day and lower body the next, or any |
| found the only way you could really work a muscle | | | | other variation. |
| and make it grow was to do more than one set of | | | | By splitting your training, you’re able to work a |
| one exercise for it. You had to saturate an area and | | | | particular muscle group more thoroughly. This is how |
| train it intensely to recruit more muscle fibers, exhaust | | | | you grow, get stronger and continue to progress. The |
| it and bring more blood and nutrients into the area to | | | | flushing principle is a very intense way to work a |
| nourish it while removing the waste. | | | | muscle. To get the most out of it, you’ve got to |
| If we wanted to flush a certain area completely, | | | | know instinctively when you’ve pushed the muscle |
| we’d concentrate on doing all the particular | | | | to the limit. One of the biggest mistakes you can make |
| exercises for that area during the same workout. For | | | | is over saturating a muscle area. You’ve got to |
| example, to flush the arms we’d work the forearm, | | | | listen to your body. No one can tell you how much you |
| the biceps, the triceps and the deltoids with supersets | | | | should lift or how many sets or reps you should do. |
| to bring blood into the muscle area and engorge it. | | | | Only you know when your muscles have reached that |
| Incredible results were achieved when we used the | | | | point. Instinctive use of the flushing principle brings about |
| push-pull superset. This is when we’d do a | | | | incredible results – results that can’t be |
| push-down movement for the triceps, then immediately | | | | experienced without its use. |
| do a curl for the biceps. While one muscle was resting, | | | | Think of bodybuilding as a form of art with the canvas |
| another muscle in that same muscle group was being | | | | being your body, the exercise and principles as the |
| bombed and blitzed, causing very intense muscle | | | | paint, and your imagination as your brush. Believe in |
| flushing and saturation. Because bombing and blitzing | | | | yourself and your bodybuilding goals. Use the Flushing |
| the muscle worked so well, the Flushing Principle was | | | | Principle instinctively in your training and see what kind |
| born and from it evolved such principles as Compound | | | | of masterpiece you can create. |
| Sets, Giant Sets, the Double and Triple Split system | | | | |