Milos Sarcev IFBB Professional Bodybuilder

I’ve read your column in the last issue of “Flex” about your opinion that multiple sets are more productive than “one set all out” Heavy Duty theory endorsed by Mentzer and Yates. Being certified personal trainer for years I experienced myself and tried with many of my clients both systems. Quite honestly I am huge fan of Dorian and I followed his career since 1990 Night of Champions. I was amazed with the level of improvements he made in first few years (especially up to 1993 Mr. Olympia) and I decided to follow training principles outlined in his book. Unfortunately , his method didn’t work for me and I went back to my old style of training -performing 12-15 sets per body part. Few of my clients had similar experience. I understand that at the last years Mr. Olympia Craig Titus used Dorian as a contest advisor. Interestingly Craig looked like he has lost size even though he was in good condition. As you work with many professionals on their contest preparation can you tell me who trains like Dorian and would you consider that some of the guys genetically have different predispositions?

Since I “opened can of worms” on this subject, I’ve got overwhelming responses from numerous people wanting to give me their input and views. It was really interesting to read different opinions and comparisons. For example one high school teacher eluded that in order to learn something (like foreign word, poem, formula…etc) students must repeat many times before they would learn it. Therefore if he juxtapose training stimulus and learning his conjecture is that everyone should do multiple sets (well, he does agree that genius might be exception to this rule). Also, someone claimed that you can’t compare apples and oranges (no, it wasn’t Ronnie) or Leonardo De Vinci with Pablo Picasso?! Both of them were extraordinary artists but their art can’t be compared. Personally I think Leonardo had better symmetry…I even had a guy comparing two different training styles to sexual performance, debating what would person prefer one set all out or multiple sets! A strength coach I know made a point that athletes he trains (regardless of the sport they’re involved in) would love this ‘one set” theory. Gymnasts, track and field athletes, swimmers, weight lifters, boxers, hockey players, power lifters, football/ basketball/ tennis players …etc, they all have very specific workouts and none of them could get away with only short but extremely intense training sessions. He corroborated that scientific literature about strength training recognize that apart from the increase in strength most noticeable effect of weight lifting is increase in muscle size. Precisely, muscle size enlargement is in direct correlation to adaptation to strength training or in other words strength increase is limited by the ability of the trainee to respond to training by increasing size of his muscles! Well, how can we argue with scientific literature? My question to him was why World-class power lifters, strong man contestants or Olympic lifters can’t even win Orange County Muscle Classic? If their muscles grow accordingly to adaptation to their strength increase they would make all of us (pro bodybuilders) look puny. To my knowledge in last 40 years I could count on the fingers of one hand pro bodybuilders that trained (and got exceptional results) with heavy-duty method of training. Casey Viator, Mike Mentzer, Dorian Yates.

Recently, I saw you downing some kind of protein drink while you were training. Do you recommend this?

Even before you finish your workout, you have created a catabolic environment. I always emphasize a postworkout drink of simple carbs and :: whey protein ::  to help start the :: recovery :: and growth process, but you can begin the recovery process earlier by consuming a “workout drink.”

For your own workout drink, I recommend that you use one liter of liquid, 20 grams (g) of whey protein, 6 g of branched-chain amino acids, 10 g of glutamine, 3 g of creatine and approximately 60 g of simple sugars. You can use Gatorade, dextrose, maltodextrin, Vitargo or other glucose polymers and water to make up the liquid and sugars. Use a lot of fluids in the mixture so that it is highly diluted — if you use only a small amount of liquid, you’re asking for gastrointestinal disturbance.

I take a few sips of my post workout drink after every set in my workout, making sure to finish it by the time I reach the halfway point in my training. I’ve noticed that it gives me a tremendous pump that dissipates much more slowly than when I don’t have a drink. I’ve recommended a workout drink to many other competitive bodybuilders who train in my gym, and every one of them gets the same incredible results.

The logic behind it is simple. You can help prevent your body from becoming catabolic by supplying it with all the necessary nutrients at the time when it needs them the most — during intense workouts. The drink provides fuel that helps maintain glucose concentrations and considerably reduces glycogen depletion. At the same time, you increase blood flow and insulin levels. The result is enhanced uptake of amino acids, glucose and creatine by your muscles.

I encourage all dedicated bodybuilders to try this workout drink. Start with smaller portions of each ingredient and progressively increase the amounts according to your specific goals or the demand of your workouts. After training, down a standard postworkout drink of 50 g of protein and 50 g of carbs.

Milos Sarcev is currently an International Nutrition, Strength, and Conditioning Consultant, and Gym Owner. He is also a Fitness Model, IFBB Professional Bodybuilder and certified fitness trainer, certified in Hormone Replacement Therapy, Nutrition and Anti-Aging Principals. Milos also contributes to Weider Publications and is an editorial contributor Member of Flex Advisory Board. Milos has appeared in numerous television programs and commercials, as well as on many book and magazine covers around the world. Milos also has assisted many other professional bodybuilders and fitness competitors to achieve their top level of competition including Monica Brant – Miss Fitness Olympia Champion!