Review: Maximum Hypertrophy Camp by Miloš Šarčev in Cologne

I’m sitting here two days after the Maximum Hypertrophy Camp by Miloš Šarčev in Cologne ended. As   I’m writing this my hands/fingers are one of the only areas in my body that don’t hurt. I’m sore. Sore as fuck! I can’t fully stretch my arms. I can’t scratch my neck, because I’m not able to elevate my elbow high enough. I got the feeling that my back muscle tighten up every more and more every 15 minutes. If you see my trying to go stairs you think I just learnt how to walk. But I did it.

I survived.
I did it. I did what I was supposed to do. As Miloš said it on the first day of the training camp: „You guys only have to survive. That’s it. You just need to survive it.“ I did. We all did. I really think those where some of the toughest three days in my life and Miloš should really consider renaming his camp. Something like „Maximum Hypertrophy AND PAIN Camp“.  Here’s how the weekend went down and what Miloš and his assistant Matt had prepared for the weekend.

friday:
11:00 am arms workout
1:00 pm lunch break
3.30 pm lecture
5.30 pm quads workout

saturday
10:00 am shoulder workout
12:30 pm lunch break
3:00 pm lecture
5:00 pm back workout

sunday
10:00 am chest/abs workout
12:00 pm lunch break
2:00 pm lecture
4:00 pm hams/calves workout

As you can see there was also a theoretical part everyday. You have to train the body but you should also develop the mind and understand the logic what´s behind different techniques. During the lectures Miloš covers various topics. Of course he explains his philosophy and the idea behind his hyperemia training style, talks about his nutrition approach, supplementation, he even touches some of the topics most guys in bodybuilding are afraid of. He´ll give you his opinion on everything you want to know and in the end it´s your decision what you do with that knowledge. But again in my opinion the key of the camp is getting trough his workouts and experience his giant sets by actually doing them. You wanna know how hard the workouts really are? Here´s an example:

Second day – first workout: shoulders 
You know you are in for a treat when the warm up for you shoulder workout is crazier than some actual shoulder workouts you did the last few months. Miloš described it like this: „You know the black guy…Terry Crews? ThisEURO Training video, where he does like 20 different movements and then that´s one rep? We do this!“ The shoulder workout started with a barbell complex just for shoulder. Five different movements (front raise, upright row, snatch, clean & press & behind the neck press) = 1 Rep.
10 Reps. Here´s how the whole shoulder workout went down:

Set 1
10 reps barbell shoulder complex (50 reps!!!)

Set 2 (add more exercises) 
10 reps front to side raises with dumbbells
10 reps side to front raises with dumbbells
10 reps barbell shoulder complex
10 reps barbell press from pins (seated/explosive!)

Set 3 (add a triple drop set)
10 reps front raises with dumbbells
10 reps side raises with dumbbells
10 reps bent over lateral raises with dumbbells
decrease the weight
10 reps front raises with dumbbells
10 reps side raises with dumbbells
10 reps bent over lateral raises with dumbbells
decrease the weight
10 reps front raises with dumbbells
10 reps side raises with dumbbells
10 reps bent over lateral raises with dumbbells
10 reps barbell shoulder complex
10 reps barbell press from pins (seated/explosive!)

That´s roughly 290 reps…crazy eh?

Giant Set for shoulders (3 rounds)
10 reps bent over lateral raise (cable station)
10 reps lateral raises (cable station)
10 reps Y-raises (cable station)
decrease the weight
10 reps bent over lateral raise (cable station)
10 reps lateral raises (cable station)
10 reps Y-raises (cable station)
decrease the weight
10 reps bent over lateral raise (cable station)
10 reps lateral raises (cable station)
10 reps Y-raises (cable station)
10 reps upright rows with ez bar (wide grip)
10 reps upright rows with ez bar (narrow grip)
10 reps bent over lateral raises with dumbbells (heavy/explosvie)
10 reps prone bent over lateral raises with dumbbells (squeeze all the way up)
10 reps victory press with dumbbells
10 reps side to front raises with dumbbells (dumbbells must touch each other)
10 reps lateral raises with dumbbells
6 – 10 reps shoulder press at the pendulum squat (as slow as possible)
6 reps lateral raises with dumbbells
6 reps front raises with dumbbells
decrease the weight
8 reps lateral raises with dumbbells
8 reps front raises with dumbbells
decrease the weight
10 reps lateral raises with dumbbells
10 reps front raises with dumbbells
10 reps shoulder press (explosive)
decrease the weight
10 reps shoulder press (alternate: one explosive rep with a very slow rep)
decrease the weight
6- 10 reps shoulder press (as slow as possible)

That´s roughly 240 reps…for ONE ROUND!!!

You are only as strong as your group
There´s one thing I think a lot of us underestimate when it comes to training. The set up. The atmosphere. Your training partners.

I usually train on my own. There are various reason why. I like to train in the morning. Early. Even on the weekend. I´ll take my training seriously. I don´t cancel a workout. I always have my next 3 – 4 weeks of training scheduled. It´s fixed. It´s not easy to find someone who´s ready to cope with that. Early morning training, pushing it in every session, being on time. I really think it´s even harder to find the perfect gym buddy than to find a wife 😀 The training camp was different. 14 guys who love to train and pushed each other to complete exhaustion and failure on every set!

I´ll remember this one scene…
It´s saturday right after the lunch break. Everybody got back and we were waiting for Milos to start his lecture. One and a half day in we already did three workouts: arms, quads and shoulders. The atmosphere was very quiet. Everybody seemed a little bit tired. As a whole our group didn´t look very energetic at this moment. One of the guys even said: „Man, I can sense there´s some kind of depressing mood here. Guess those are the first signings of overtraining…“ But the great thing about the group was that no matter how tired we looked in the morning before the first training of the day or how exhausted we looked in the afternoon before the second workout of the day. As soon as it was time to warm up for the workout, some hiphop beats sound out of the speakers at least sometimes!!!) you could feel the atmosphere change. Everyone got more and more engaged and the energy level of the whole group rose from second to second. I can honestly say I´ve never trained along such great guys. Miloš giant sets are a creation of the devil but giving up was never an option as there were always some guys in your ear who pushed you trough all the grueling sets. So thank you guys, I enjoyed every second of it, you made it even more special!

My biggest takeaway:
„It´s all in your mind!“ The body is important but the mind is even more important. When Miloš and Matt explained the first workout I couldn´t believe that this is actually ONE workout. After finishing one quad giant set I couldn´t imagine doing two more rounds, but I did. Way to often our mind is our biggest limitation so despite all the soreness my biggest takeaway is that the mind is much stronger than the body. If your mind says you can still do 10 reps it´s still possible.

There´s only way to finish it: if you´re into training and you want to know what you´re body is really capable of doing? Attend Miloš seminar. There´s only one way to find out and that´s doing it yourself. You can watch all the videos you want and try to replicate the giant sets on your own but within the atmosphere of the camp, your fellow trainees and of course Miloš being there shouting at you to do the squat even slower even if you think you go as slow as you can. Experience of a lifetime, wouldn´t miss it. Thanks Miloš. Thanks Matt. Thanks Marcel for hosting it and again thanks to the guys who trained with me.

Posted in Allgemein.

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