Training Principles of Milos Sarcev

By admin on Dec 25, 2009 in Workout & Fitness Tips

Milos Sarcev is an international nutrition, strength and conditioning consultant and gym owner. He is also a fitness model, IFBB Professional Bodybuilder and certified fitness trainer. Milos also contributes to Weider Publications and is an editorial contributor Member of Flex Advisory Board. He has assisted many other professional bodybuilders and fitness competitors to achieve their top level of competition. His training principles focus on the big sets, mind-muscle connection and contraction during the rep, and not being that concerned about the amount of weight, just hypertrophy.

Milos says “my approach is that I choose four different exercises per muscle group and the first two I do with a goal to stimulate fast twitch (white) muscle fibers responsible for size, bulk, and strength. Usually that would be some free weight heavy compound movements where I would be able to lift heaviest poundage’s. After couple of warm up sets I would choose the weight that I believe I can lift for about eight repetitions to failure. I would perform it in perfect form, full range of motion, but SLOWER than usual. Changing a tempo and performing both eccentric and concentric contraction in this manner I would put my muscles in prolonged ‘time under the tension’ extremely important parameter in muscle stimulation. Using slower tempo I would be able to do less repetitions than normally, and I would fail probably on 5th or 6th rep. Today’s scientific research shows that for the best results in fast twitch muscle fibre stimulation for muscular hypertrophy we have to use rep range between 5 and 8 (with 4 reps meaning not enough and 9 reps meaning to many.”

“My second set I would try to handle the same weight but perform repetitions in normal tempo (slow eccentric and explosive concentric) and this one I consider that ‘all out set’. My final third set of my first exercise is ‘finishing’ set where I would attempt to lift the same load for another 5-8 repetitions. If anyone tries this system they would certainly realize that their strength would be diminished after 2 exhausting sets and in order to be able to accomplish the same number of repetitions in this final set they would have to be using ‘forced’ reps with the help of their training partner.”

The objective of training is to stimulate the muscle fibres and then let it recover as much as possible to then be able to achieve maximal stimulation again. It is generally accepted that muscle fiber types can be broken down into two main types: slow twitch (Type I) and fast twitch (Type II) muscle fibers. Fast twitch fibers can be categorized further into Type IIa and Type IIb fibers. The difference between fast and slow twitch muscles is significant; the fast twitch muscle fibers can contract almost ten times more frequently than a slow twitch muscle. The slow twitch muscle is made to contract for longer periods of time without needing rest. On average, we have about 50% slow twitch and 50% fast twitch fibers in most of the muscles used for movement.

Putting it into practice

After a warm up of stretching a couple of light sets, choose three exercises per muscle group and perform two sets of each. On the first set try to use the weight you can rep comfortably for 8, no more than 15. On the second and final set you need to increase the weight to make you fail between 6 + 12. This set / rep combination will accomplish overall development as you are stimulating both fast and slow twitch muscle fibers in every training session.

You can learn more about Milos Sarcev at www.MilosSarcev.com

Reference: