90% OF THE TIME I TRAIN WITH STRUCTURAL BI-LATERAL (BARBELL) LIFTS & COMPOUND UNSUPPORTED ISO-LATERAL (DUMBBELL) EXERCISES… I do this to ensure that along with a tremendous impact on hypertrophy (There is absolutely no credibility to the notion that machine based movements or isolation movements cause a greater effect on Hypertrophy); I also gain proportionately in strength performance.

1. 90% OF THE TIME I TRAIN WITH STRUCTURAL BI-
LATERAL (BARBELL)LIFTS & COMPOUND
UNSUPPORTED ISO-LATERAL (DUMBBELL) EXERCISES…
I do this to ensure that along with a tremendous
impact on hypertrophy (There is absolutely no
credibility to the notion that machine based
movements or isolation movements cause a greater
effect on Hypertrophy); I also gain proportionately in
strength performance.
It absolutely matters to me how big my arms look or
how big my chest, shoulders, thighs & calves look or
how wide & thick my back looks or how compact my
waist looks… In this regard I am the same as any
muscle head out there…
BUT
Along with that it matters as much, that if my Legs look
big & strong… they also Squat BIG… that if my
shoulders are boulders & my Pecs & Arms are bursting
outta my Tee… They also should be capable of
Benching, Over-Head Pressing, Deadlifting, Rowing &
Chinning BIG…
Lifting weights is not a tool for hypertrophy…

2. hypertrophy is an extremely vital by-product of lifting
weights & a bodybuilding diet…
Progressively lifting heavier weights is an end in itself…
a goal in itself…
as simple a goal as someone who runs the marathon in
3 hours & now sets a goal to run it in 2 hrs & 45 mins
In the pursuit of becoming more & more efficient at
lifting heavier & heavier loads by the neural learning of
the correct form & technique… given the correct
nutrition… hypertrophy is inevitable & necessary…
Given a quantum of muscle, imbibing into your CNS the
correct form & technique allows you to lift, to the max
potential that your current musculature provides. Any
further progress in strength will require an actual
increase in skeletal muscle mass – HYPERTROPHY.
So while you hone your skills of lifting, DO NOT IGNORE
BODYBUILDINGNUTRITION GEARED TOWARDS
MUSCLE GAIN, Irrespective of whether you are an
Olympic Weight Lifter, Power-Lifter, Strong Man
Competitor, Recreational Strength trainee or anyone
under the sun who is interested in gaining strength.

3. 100% OF THE TIME I TRAIN WITH WEIGHTS THAT DO
NOT ALLOW ME MORE THAN 4-5 REPS SOMETIMES
UPPING THE INTENSITY TO 2-3RM’S & ONCE IN A
WHILE CHALLENGING MYSELF TO A NEW PR VIA A
1RM… ALL REPS ARE DONE WITH A FULL RANGE OF
MOTION…
Once you treat Weight Training as an end in itself, you
realize that Light, Moderate & Heavy training is nothing
more than a progression from Beginner to
Intermediate to Advanced…
It’s just like graduating from Brisk Walking to Jogging to
Running.
A Runner NEVER walks now, does he? Try telling a
runner to brisk walk instead of running for a great
workout & he will tell you to piss off… and justifiably
so…
Similarly, once I reach the level of neural efficiency to
hit intensities higher than a 6RM WHY THE HELL
SHOULD I LOWER INTENSITY TO HIT HIGHER REP
RANGES???
Some might cite Anaerobic Muscular Endurance as a
reason to do High Rep Sets… but that thinking is
FLAWED… Muscular Endurance is extremely specific

4. NOT just to the muscles involved but also to the kind of
activity the muscles are involved in… The Muscular
endurance needed to Run 20Konce achieved will not
immediately translate into Muscular Endurance
needed while cycling despite the fact that the same
muscle groups are involved in both activities. This is
due to the fact that the muscle groups are the same
but the pattern of movement has changed…
Thus unlike weight training for strength where the
power related Olympic lifts, structural lifts such as
Squats, Dead-Lifts & Overhead presses & Compound
Unsupported exercises such as Bentover Rows, etc. will
have a carry over on to a broad spectrum of activities
requiring strength & power; when it comes to muscular
endurance, you need to repetitively do activities that
mimic the action that you need the muscular
endurance for. Doing a 100 rep free squat workout will
not give you the muscular endurance needed to run or
cycle long distance. Doing 50 rep Push-ups will not give
you the muscular endurance needed to punch through
a 3 minute round of a boxing match… But working the
Heavy Bag continuously for 5 minutes of punching will
see to it that you gain the muscular endurance to keep
punching hard throughout 3 minutes of a Boxing

5. round. A Tennis player similarly needs to face a Ball
machine spitting out a 100 balls at a fast frequency to
hit 100 forehands or back hands plus cross court
running drills to build muscular endurance needed for
his sport.
Hence High Rep Weight Training has nothing to offer
when it comes to Muscular Endurance… It is although a
good way to fool people via an elevated heart rate that
they are having a very hard & productive workout…
Some might cite the “Size Principle” of Motor Unit
(MU) Recruitment as a reason for training through all
kinds of rep ranges ranging from 50 Reppers to 10
reppers in order to hit all your MU’s from the slowest
twitch Type I to the fastest Twitch Type 2B’s. If you
purely go by this physiological principle of MU
recruitment called the “Size Principle” then this claim
of hitting all the types of MU’s would be correct… But
one needs to question whether or not, this is the most
efficient way of hitting all MU’s… Well the answer is an
emphatic NO… to understand this lets first understand
the size principle.
SIZE PRINCIPLE:

6. There are lots of sub types of Muscle fiber types, but
for simplicity let’s just state the 3 broad categories
Type I/Slow Twitch: The endurance fibers that are
recruited in very low intensity contractions that are
carried on continuously for long durations. These MU’s
cannot
generate much force but have a lot of endurance in
continually contracting over a very long duration.
Jogging for 20 minutes would be using predominantly
the Type I.
Type IIA/Fast Twitch: These are fibers with a low but
reasonable amount of endurance that have a greater
ability to generate force than the Type I & a lesser
endurance ability than the Type I’s. A 200 meter sprint
or a 15-25 Rep Max set would recruit predominantly
the Type IIA.
Type IIB/Super-Fast Twitch: These are the fibers that
have explosive strength abilities but almostno
endurance. These are the fibers that would be
predominantly recruited in 1-4 Rep Max Set or during a
25-50 meter dash, Long Jump, High Jump, Shot Put,
Power Lifting, Weight Lifting

7. Well the SIZE PRINCIPLE states that even if you were to
do a 20 Rep Max set to failure which would
predominantly use the Type IIA, as we approach
genuine concentric failure, the body would essentially
call upon ALL the Muscle fibers at its disposal including
the type I & the Type IIB…
But this principle is being misused by propagators of
high rep training to convince people that progressing
on to heavier loads that restricts one to lower reps &
thereby increasing intensity is somehow NOT required.
This thinking is FLAWED as well…
It is flawed because the SIZE PRINCIPLE also states that
when doing the 1-4 RM’s the body again
predominantly uses the Type IIB but by the time you
approach failure will call upon all Muscle fibers
including the Type IIB & Type I’s…
So now you decide… It is possible to train all the Fiber
types by going to failure with a 20RMweight & even
with a 4RM weight… So now in the interest of
efficiency, why would you trudge along a 20 repper
when the same can be achieved in a much shorter
duration… The only valid reason for this is if you just do
not have the mental make-up needed to heave weights

8. that need the 4RMtype of effort on every rep… But
since I do have the mental make-up needed & I want
my past 25 years of training to show progression in
Intensity, I will stick to what I have graduated to…
Which is a 1-4RMIntensity.
Once my Motor neurological Pathways are set, I should
stay true to the philosophy of strength training by
progressing in Intensity towards the 3-4 RM’s in order
to get the dual benefit of skeletal muscle Hypertrophy
(Conditional to a Bodybuilding Diet) & corresponding
increases in strength… I want every ounce of muscle
that I put on to translate into better overall strength
performance in every walk of life…
I have made a commitment to compete in
bodybuilding for the next 9 years till the age of 50,
simply to prove that muscle separation, detail,
definition, cuts, being shredded or whatever else you
may call it DOES NOT IN ANY WAY REQUIRE A HIGHER
REP PROTOCOL… Also to prove that the Myofibrillar
Hypertrophy which is the true Hypertrophy of the
muscle cells will also bring along with it a greater
volume of Sarcoplasmic fluid… So even for success in
the sport of bodybuilding, the high rep low intensity
sets are uncalled for…

9. As far as Competitive Bodybuilding goes, when I win on
stage as the best built man on that stage on that day… I
sure as hell also want to be the STRONGEST on that
stage irrespective of whether the sport demands it or
not…
I have immense pride in not only the way my
musculature looks but also what my musculature is
capable off… When I show my Body on stage… I do not
want to be in a position to hide my poundages… If I am
badass on stage I also want to be badass in the gym…
THE PROTOCOLOF SCHEDULING IS ALWAYS BASED ON
THE PUSH-PULL CONCEPT TO ASSURE MAXIMUM
RECOVERY BETWEEN WORKOUTS.
Push-Pull is soundly based on the physiological rule of
Skeletal Muscle recruitment called as RECIPROCAL
INHIBITIONwhich is an integral part of the pattern
followed by your CNS in recruiting muscle & providing
unrestricted movement.
Sounds complicated… but it’s not… Basically when your
Flexors are engaged, the extensors must be relaxed
(inhibited) to allow unrestricted flexion & Vice versa
when your Extensors are engaged… So if you contract

10. your Biceps Brachii to pull, in reciprocation, your
Triceps Brachii has to be relaxed (inhibited) to allow
flexion at the elbow joint…
So basically when you go through a pushing workout,
you can be rest assured that your muscles involved in
pulling are not engaged in the least…
This is what prevents overlap in a program & you
TRULY & GENUINELY end up working Body parts ONCE
A WEEK… All other Each Body-part Once A Week
protocols are PSEUDO in this regard…
Thus this is the protocol that provides the highest
probability for the longest durations of linear
progression and thereby provides the best results…
At 41, I am nowhere close to “too old” when it comes
to competing in bodybuilding or when it comes to,
pushing my PR’s in the gym…
But at 41 I am definitely too old for TRIAL & ERROR… I
cannot afford to waste time on protocols that are not
validated by science just to see whether they might
work or not… No time for that…
At 41 I need to be Efficient & Productive at everything I
do so as to achieve everything I want to by the time I

11. touch 50… in the greater scheme of things 9 years is a
very short time…
Every god damn exercise program/protocol in this
world works for some people for some time…
I WANT TO CHOOSE WHAT SCIENCE TELLS ME WILL
WORK FOR ALL PEOPLE, ALL THE TIME
Hence I will stick to what I know is right & thus carve
out the shortest possible route to my goals.
It is not “My way or the Highway”… For me it’s “The
Scientific way or No way”
IN SCIENCE WE TRUST :)
Kaizzad Capadia
Co-founder & Director,
K11 Academy of Fitness Sciences.
Reference: https://www.keleven.com/blog/new-blog/