Brawn – An Abbreviated, Minimalist Training Routine
Brawn – An Abbreviated, Minimalist Training Routine
In my opinion, of all that has ever been written on the topic of weight training, the most comprehensive and most useful overall to the the vast majority of the population comes from Stuart McRobert. His two major works are “Brawn” and “Beyond Brawn”, both of which are essential primers in the basics of weight training, detailing everything you need to know about gaining slabs of solid muscle. His ideas of abbreviated training using basic compound exercises using a few sets per exercise, at most, twice weekly would actually promote muscle growth! The principles found in Brawn and Beyond Brawn are not a fad, gimmick or dogma and don’t pretend to be and easy quick-fix “get ripped in 6 weeks” bs.
Those like myself, who believe that the old maxim “less is more” holds true when it comes to weight training (and many other things), will love the simplicity of the bare-bones minimalist routines laid out in his books as “frameworks”. The reasoning here, is that one seldom needs more than one exercise per bodypart and when using heavy compounds – squat, bench, rows, deadlifts, cleans, press etc. Using these types of movements you actually get the most efficient workout by hitting several muscle groups with one exercise. McRobert’s approach aims at using the most productive movements, using them as the core or your workout routine. The typical routine of his uses 2-3 compounds per workout, along with some “accessory” movements, few overall work sets, and sufficient rest between sessions – fortified with proper rest, nutrition and lifestyle management.
The approach presented by McRobert is contrary to the “conventional wisdom” promoted by routines in the major muscle magazines on shelves today: the obligatory 6 day per week “muscle building” workout. The training reality for the vast majority of the public is about as far as you can get from these sorts of workout routines. Sadly, go into any gym and you can see the vast majority of trainers who never progress from year to year, all because they are to afraid to go against this conventional thinking of the “bodypart-a-day” 5-6-7 day a week routines. They are slowly running their growth potential into the ground by following the advice of steroid flooded, genetically gifted bodybuilders. Sure, there are those who might benefit from a high volume, high frequency routine for a limited period of time – everything “works” for a while. And these routines might initially look like they work for a beginner, for whom, everything works due to their disuse atrophy, but even this progress will be short lived as the body adapts to the stress. Too many trainers have succumbed to the “more is better” propaganda that typifies so much of our culture today
the core compound exercises:
Squat
Bench Press
Chins
Seated shoulder press
Deadlift or stiff deadlift
Dips
add some accessory exercises for:
Calves
Core
Rotator Cuff
Bicep
Forearm/Grip
Neck
Put it all together and it looks like:
Monday
Squat – back or front 3×5
Bench press 3×5
Chins (preferably weighted) 3×8-10
Standing calf raises 2-3×10-12
Planks 2×60 second holds
Crunches 2×15
Neck plate raises and bridges
Thursday
Seated shoulder press or overhead BB press 3×5
Deadlift or Romanian deadlift or leg press 3×8-12
Dips (preferably weighted) 3×8-12
BB Curls 3 8-12
YTWL (rotator cuff)
Forearm/grip work
Note: add 2 days a week of GPP, cardio, dynamic mobility, stretching to this and you will be looking at becoming the total package!
Upper-Lower Training Split
By far the most popular way people have split their routines is with a so-called “A/B” split. The most common of these is a classic “upper-lower” split with the shoulder girdle and arms being hit one day and then the lower body the next session. Some of the biggest advantages of training like this are that you have to most balanced routine as far as training the legs as much as the upper body. Even with the fabulous push/pull/legs split, you still devote only 1/3 of your training to legs. Another thing is that you have the option of hitting each bodypart twice a week should you choose to train 4x a week. Two of the most popular upper-lower splits are Lyle McDonald’s ‘Generic Bulking Routine” and Dante Trudel’s ‘Doggcrapp training“.
Lyle McDonald’s “Generic Bulking Routine” is a classic approach that combines strength with hypertrophy, using compound movements with a moderate overall volume per session and reps that fall in the middle between training for strength and for size. According to McDonald, the routine is “trying to strike a volume between the issues of frequency (for gene expression and protein synthesis), recovery (failure training can burn people out) and progression (I want to see the poundages going up consistently over the cycle). ”
Lyle McDonald’s ‘Generic Bulking Routine
Mon: Lower
Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
SLDL or leg curl: 3-4X6-8/3′
Leg press: 2-3X10-12/2′
Another leg curl: 2-3X10-12/2′
Calf raise: 3-4X6-8/3′
Seated calf: 2-3X10-12/2′
Tue: Upper
Flat bench: 3-4X6-8/3′
Row: 3-4X6-8/3′
Incline bench or shoulder press: 2-3X10-12/2′
Pulldown/chin: 2-3X10-12/2′
Triceps: 1-2X12-15/1.5′
Biceps: 1-2X12-15/1.5′
Thu/Fri the workouts are to be repeated with substitutions for some of the exercises. As far as volume, if you are an older trainer or do not have the recovery, he recommends to cut the volume back to 2-3X6-8 and 1-2X10-12, or consider making this a 3 day a week routine, M/W/F: week 1 (upper Mon+Fri, lower Wed) and week 2 (lower Mon+Fri, upper Wed), thus A-B-A, B-A-B etc. One thing that McDonald argues that makes this routine so effective for both gene expression and protein synthesis is that each muscle group is hit every 5th day, which is optimum. The big advantage that this routine over the one below is that it is a heck of a lot easier on the nervous system and also, the idea of training the biceps with upper body makes more sense than it does in DC training, where he has you do biceps with lower body. Problem with that is that when you add in all the rowing and chins/pulldowns on upper day, and then factor in hitting biceps on legs day, those little bicep muscles get pounded 4x a week. Not good for my epicondylitis!
DoggCrapp Training
Dante Trudel’s routine uses a similar split, with some differences, the key ones being extreme fascial stretching and using rest-pause. It is really a program for advanced trainers. Beginners and intermediates will do better on Lyle McDonald’s generic bulking routine. DC training hits each bodypart with more frequency than the average once a week bodypart split, but uses less volume, with only one max set per each exercise.
The key principles of DC training are
▪ Maximal weights
▪ Multiple set rest pausing, with 2-3 drop sets on the final, heavy set per bodypart
▪ Low volume higher frequency, hitting each bodypart every fifth day
▪ Extreme fascial stretching
▪ Carb restriction
▪ Low intensity cardio
▪ High protein diet with between 1.5 to 2.0 grams per pound of body weight
▪ Dual factor “blasting” and “cruising” phases
Dual factor cycling is also built into the routine with “blast” (intensification for 6-12 weeks) and “cruise” (accumulation for 7-14 days) phases. In the first phase you essentially go all out, which is very hard on the nervous system and then deload for two weeks to allow for recovery. Trudel has you pick three of your best compound exercises for each bodypart and cycle between them through each workout, doing a different one of each of the 3 exercises you’ve chosen per workout. Workout three times a week in A-B-A, B-A-B fashion. The structure of the split is:
Workout A
chest
shoulders
triceps
back width – chins, pull downs
back thickness – rows, rack deadlifts
Workout B
biceps
forearms
calves
hams
quads
Friday: repeat of Monday (different exercises)
Monday: repeat of Wednesday (different exercises)
Rest-Pause Training
“Rest-pause” training is a brutal method of training to failure popularized my the late Mike Mentzer25 years or so ago (FWIW, Mentzer wasn’t the first to speak of rest-pause, Peary Rader talked about rest pause training in one of his Iron Man editorials in the late 40s). it is essentially a way of training beyond failure with weights about 85% 1RM like this
Set 1 x 6 reps
Rack the weight or lockout and rest 15-30 seconds, breathe deeply and slowly
Set 2 x 4 reps
Rack the weight or lockout and rest 15-30 seconds, breathe deeply and slowly
Set 3 x 3 reps
Extreme Stretching
After each rest pause set you perform a weighted stretch for each muscle group with resistance for a minute or so, ie, using a heavy dumbbell held behind the head in the bottom position of a dumbbell extension, after doing triceps – or holding a heavy pair of dumbbells in a flye position after hitting chest. It hurts and its brutally effective for recovery and stretching the thick fascia that surrounds the muscle, arguably allowing it more room to grow inside it.
For What its Worth
I have made the best gains on these sorts of upper-lower splits, going back and forth between them 4x a week and push-pull-legs 3-4x a week. The routine below is the one that has always worked best for me:
Workout A
chest – flat bench
shoulders – overhead barbell press
triceps – weighted dips
back – 45 degree chest supported rows
biceps – barbell body drag curls
Workout B
hams – Romanian deadlift
quads – back squats
calves – Standing calf raises
forearms – grip machine
core – planks, crunches and roman chair side bends
The parameters I use which suit my recovery best at the moment are (not counting warmup sets, which total about 3 progressive ones on each exercise): 2-3X6-8/3′
Anthony Ditillo Training Routines
Even before Stuart McRobert, there was physcial culture writer Anthony Ditillo, who was most known for his articles in Peary Rader’s original Ironman magazine from 1968 to 1985. More proof that there is nothing new under the sun is to be found in his sagely writings, things like the importance of high fat diets in cutting, the dangers of overtraining, using compound muti-joint exercises etc. Charles Poliquin, one of the world’s premier strength coaches, from testosteroneclaimed the book, ‘The Development of Physical Strength’, (a classic that was published in 1982) “I bought it from Iron Man magazine after reading several of his articles. I thought his approach was logical and full of common sense; and more importantly, it worked! It is the only book I have read more than once, and I actually bought a second copy after I misplaced my original one. I always tell my interns to get their own copy. It is a gem.” And this is coming from one of the greatest trainers around today!
Sadly, Anthony Ditillo passed away almost a decade ago, but his writings and routines live on. A few of them have been collected below.
Anthony Ditillo Training Routines
Routine #1
This full schedule should be repeated 2 times per week. However, if you want, you could increase it to three times per week, but this is up to your ability to handle work.
Monday and Thursday:
a.) Squat – One set of 10 reps, as a warmup, followed by five sets of five reps using all the weight possible for each set.
b.) Deadlift – Same as Squat.
c.) Bench Press – Same as Squat.
d.) Bentover Row – Same as Squat.
Routine No. 2.
This kind of training routine is more severe and that is why you only do 2 movements per training day. You will be working these 2 movements quite hard and this will cause you to gain.
Monday:
a.) Squat – 1×10; 1×8; 1×6; 1×4; 1×2 and then 5 sets of 3-5 reps using all the weight possible.
b.) Bench Press – Same as squat.
Thursday:
a.) Deadlift – same sets and reps as Monday.
b.) Bentover Row – same sets and reps as Monday.
Routine No. 3.
This would be he ordinary every other day schedule for the ambitious, underweight trainee.
Monday, Wednesday and Friday:
a.) Squat – 5 sets of 3 to 5 reps using all the weight possible.
b.) Bench Press – same as Squat.
c.) Deadlift – same as Squat.
d.) Bentover Row – same as Squat.
Routine No. 4.
This type of routine would enable you to concentrate on one movement per workout for power and the other two for added muscular bulk. However, you will positively have to be sure to eat enough of the complete protein foods and get more than enough calories in order to grow.
Monday:
a.)Squat – 1 set of 10 for a warmup, and then 8-10 sets of 3 reps using all the weight you can possibly handle for each set.
b.) Bench Press – 2 sets of 10 for a warmup and then 3 sets of 5 reps using all the weight you can possibly handle.
c.) Bentover Row – 2 sets of 10 for a warmup and then 3 sets of 5 reps using all the weight you can possibly handle.
Thursday:
a.) Deadlift – 1 set of 10 for a warmup, and then 8-10 sets of 3 reps using all the weight you can possibly handle for each set.
b.) Bench Press – 2 sets of 10 reps, and then 3 sets of 5 reps using all the weight you can possibly handle.
c.) Bentover Row – 2 sets of 10 reps, and then 3 sets of 5 reps using all the weight you can possibly handle.
Bulk And Power Routine No. 1
In this routine you will be performing the three basic power lifts. In it you use both low and high repetitions. This will allow you to gain in both muscular power and muscular size.
Monday, Wednesday and Friday:
Bench Press: 5 sets of 2-4 reps
Bench Press: 2 sets of 10 reps
Full Squat: 5 sets of 2-4 reps
Full Squat: 2 sets of 10 reps
Deadlift: 5 sets of 2-4 reps
Deadlift: 2 sets of 10 reps
Bulk And Power Routine No.2
In this routine I have you working for bulk in the upper body while you are specializing on the lower body for power. The sets and reps are well suited to gaining in both and I have even broken down the workouts themselves into three distinct sections. I have you working the chest and shoulders on Monday and the back and arms on Wednesday (rowing and cleans work the arms quite hard!). Then on Friday I have you really work your thighs and hips and back.
Monday:
Bench Press: 5 sets of 3-5 reps
Incline Press: 5 sets of 3-5 reps
Wednesday:
Bent Over Row: 5 sets of 3-5 reps
Hang Cleans: 5 sets of 3-5 reps
Friday:
Full Squat: 10 singles using 90% of your one rep limit
Deadlift: 10 singles using 90% of your one rep limit
Bulk And Power Routine No. 3
This routine has you training for power on the bench press and the seated press while your leg and back work aids in gaining size.
Monday:
Full Squat: 1 set of 20 reps using a weight which is 50lbs. greater than bodyweight. Take 5 deep breaths between each rep.
Deadlift: 1 set of 20 reps using a weight which is 50 lbs. greater than bodyweight. Take 5 deep breaths between each rep.
Heavy Bent Arm Pullover: 5 sets of 5-7 reps, maximum weight
Wednesday:
Full Squat: 5 sets of 5-7 reps
Deadlift: 5 sets of 5-7 reps
Bench Press: 10 singles with 90% of your 1 rep limit
Friday:
Half Squat: 5 sets of 3-5 reps
High Deadlift: 5 sets of 3-5 reps
Seated Press: 10 singles with 90% of your 1 rep limit
Bulk And Power Routine No. 4
Monday and Thursday:
Bench Press: 10 sets of 3 reps
Bent Row: 10 sets of 3 reps
Full Squat: 10 sets of 3 reps
Tuesday and Friday:
Incline Press: 5 sets of 5-7 reps
Deadlift: 5 sets of 5-7 reps
Half Squat: 5 sets of 5-7 reps
Bulk And Power Routine No. 5
Monday:
Full Squat: 10 sets of 3 reps
Dip: 5 sets of 5-7 reps
Weighted Chin: 5 sets of 5-7 reps
Wednesday:
Deadlift: 10 sets of 3 reps
Bent Arm Flyes: 5 sets of 5-7 reps
Curl: 5 sets of 5-7 reps
Friday:
Bench Press: 10 sets of 3 reps
Half Squat: 5 sets of 5-7 reps
Rack Deadlift: 5 sets of 5-7 reps
Intermediate Mass Program
The intermediate mass program is NOT for the advanced man. He would never respond to the amount of work I’m going to advise herein. Being advanced necessitates diversity in performance and volume of work as well as tightening up the dietary schedule, since continued weight gain would NOT be desirable for the truly advanced man who has already gained sufficiently in basic bodyweight. For the majority of beginners and intermediates, three total body workouts per week seems to be just about right. You will have two heavy days and one medium day, for variety and recuperation. On you two heavy days the movements are heavy and basic. The repetitions are kept low to enable you to use truly heavy weights to ensure mass gains. The first and second sets should be warmup sets. Sets three, four and five are to be performed with all the weight possible for the required reps. Rest no longer than one minute between sets. When sets three, four and five can be done fairly easily, add ten pounds to your upper body movements and twenty pounds to the lower body movements. The entire schedule consists of between twenty-five and thirty sets. Surely this much work can be finished within ninety minutes.
Monday & Friday (heavy days)
Press Behind Neck – 5 sets of 5-7 reps.
Bentover Barbell Row – 5 sets of 8-10 reps.
Barbell Curl – 3 sets of 8-10 reps.
Lying Triceps Press – 3 sets of 8-10 reps.
Half Squat – 5 sets of 8-10 reps.
On your off days, do four or five sets of calf raises and light abdominal work.
Wednesday (medium day)
Dips – 4-5 bodyweight sets doing all the reps you can.
Chins – the same as dips.
Full Squats – 2 sets of 20 reps as described.
Stiff-Legged Deadlift – 2 sets of 10-15 reps using light to medium weight.
Bradley J. Steiner’s Hardgainer Routine
Before Stuart McRobert and ken Leistner, there were pioneers of physical culture like Peary Rader, John McCallum and Bradley J. Steiner. All of these men advocated basically the same ideas about correct training methods – weight training is not an endurance sport and should be brief and intense and full body workouts should be the mainstay of the majority of natural trainers. This is the beginning of the so-called “hardgainer” or abbreviated routines. These workouts were the sort of routines that the bodybuilders of the 1940s, 50s and 60s used to build their physiques, hitting the sort of full body routine below three times a week. I remember this book as a teenager, and at the time most guys I knew that worked out were doing this sort of program. For a teenager looking to pack on pounds quickly and build a solid base, this is still an excellent routine today nearly 40 years later for those interested in being strong, rather than looking strong.
Bradley J. Steiner’s Hardgainer Routine
*BB Press – 1×10, add weight for a second set of 10. Every third workout, try to add 3 to 5 lbs to the bar.
*Curl – 1×10. Every third workout, try to add 3 to 5 lbs to the bar. Do not be in a rush to add weight for he first couple of months. Pour your effort into the other exercises.
*Bench Press – 1×12. Add weight for a second set of 12. Every third workout, try to add 5 to 10 lbs to the bar
*Row – 2×12. Every third workout, try to add 5 lbs to the bar.
*Squat – 1×18-20. Add weight for a second set of 12. Every third workout, try to add 10 lbs to the bar.
*Pullover – Superset the squats with light pullovers.
*Stiff-leg Deadlifts – 1×15 Every sixth workout, try to add 3 to 5 lbs to the bar. When the weight begins to feel heavy, reduce by 5 lbs and add nothing for 3 weeks.
*Situps – 1×25-30 with no weight.
excerpted from the early 1970s classic “The Hardgainers Bible” by Bradley J. Steiner (long out of print)
Vince Gironda’s 8 X 8 Workout
One of the reasons the name Vince Gironda is as popular as ever in bodybuilding articles is that the man had ideas that were truly revolutionary and way ahead of their time. 50 years before Charles Poliquin wrote about “German volume training” and new workout templates such as “FST-7″ appeared on the scene, Vince was advocating the benefits of volume training for maximum hypertrophy.
Vince was known for his unusual training methods. Some of his unique exercises included the bench press to the neck, the sternum chin up (touching the chest to the bar), “drag” curls and sissy squats with what he called a “Burlesque Bump.” His training systems included 15 sets of 4, 3 sets of 12, 6 sets of 6, 10 sets of 10 and 4 exercises in a giant set – one for each “side” of the muscle. Of all Vince’s techniques, the 8 sets of 8 program was his favorite for the advanced bodybuilder. “I have a definite preference for the 8 X 8 system of sets and reps,” wrote Vince. “I come back to this high intensity “honest workout” more often than any other for maximizing muscle fiber growth in the quickest possible time for the advanced bodybuilder.”
8 sets of 8 might be the most effective set and rep combination ever developed for rapidly building muscle fiber size while simultaneously shedding body fat. Vince called it the “honest workout ” because of the pure muscle fiber size that can be achieved on it. “Keep to 8 X 8 and your muscle fiber will plump out, giving you a solid mass of muscle density as a result,” promised Vince. 8 sets of 8 is so effective that as a 20 year old novice competitive bodybuilder, I was able to gain 17 pounds of muscle drug-free (contest weight from one show to the next) in under nine months using this system. To this day, I still use the 8 sets of 8 system whenever I need a “shock program” to bring up a lagging body part. Vince warned that this set and rep combination is not for beginners: “You have to build up to the stage where you can benefit from this extremely advanced form of training. I doubt if anyone with less than two years of training experience could benefit from this method.”
How it Works
8 sets of 8 is a high volume, fast tempo, size building workout. It is not designed for strength development – it’s purely for bodybuilding or “cosmetic” improvements. 8 sets of 8 will also help you get leaner. The short rest intervals stress the cardiovascular system to the point where calories are burned, the metabolism is stimulated, hormones are stirred up and fat is melted away. Here’s how it works: You will select three or four exercises per muscle group and perform 8 sets of 8 on each exercise. Yes – that’s 24 to 32 sets per body part! You will work two or three muscle groups per session and rest only 15 to 30 seconds between sets. Each workout will be completed in approximately 45 minutes and never more than 60 minutes.
Although this apparently excessive volume might seem reminiscent of the Steve Michalik and John Defendis “Intensity or Insanity” style of training – it’s NOT the same thing. These are not two or three hour marathon workouts. You are completing this routine in under an hour. The reason this doesn’t constitute overtraining is because you’re not exceeding the workout duration that begins having a negative effect on recovery and anabolic hormones. You are simply overloading the muscles by condensing more training into less time. Why it works: More work in less time = higher intensity and bigger muscles
Many people are under the impression that the only way to make a muscle larger is to increase the amount of weight you use. This is not true. Overload is an absolute requirement to build muscle, but the overload can come in more ways than one. Progressively adding weight may be one of the best ways to provide an overload, but it’s not the only way. Vince was all in favor of adding weight to the bar, (provided good form was maintained), but he believed that performing more work in less time was a better method of overload. The Iron Guru’s advice: “To acquire larger muscles you must increase the intensity of work done within a given time. This means minimum rest between sets. Push yourself. I feel workouts should be timed and you should constantly strive to shorten the time it takes to get through your routine. This is another form of progressive resistance, and is more important than raising your weights. This principle of overload explains why sprinters have bigger muscles than distance runners. Although it’s more work to run a mile than it is to run 100 yards, the sprinter is doing more work per second. Consequently, his muscles will become larger.”
Why Use 8 Sets Of 8 Instead Of “Conventional” Training?
The most popular method of training for advanced bodybuilders is to choose between two and four exercises per muscle group and perform three or four sets of 6-12 reps on each exercise. The rest intervals range from 60 seconds to four minutes, depending on the goal. So why bother with such an “outrageous” program as 8 sets of 8?
The answer is because this type of “honest,” high volume, fast tempo training will be a complete shock to your body, especially in the beginning when you are unaccustomed to it. An advanced bodybuilder will adapt to any training program within a matter of months and often within just weeks. Once adaptation occurs, you must seek out new types of stress to coax your muscles into continued growth. Although Vince did not advocate over-training in any way, shape or form, he did advocate using “muscle confusion” for stimulating gains, even if this meant, “temporarily overtraining.” 8 sets of 8 is simply an unusual and effective method of overload and muscle confusion. Obviously, this program is not intended for constant use. It’s a “shock routine” you can use for brief periods to kick-start a new growth spurt when you need it most. After completing a cycle of 8 sets of 8, you can go back to more conventional methods.
How long should you use 8 sets of 8? As long as it keeps working. Another advantage of 8 sets of 8 is that it can be used to work around an injury. Heavy training with 5-6 rep maxes is impossible when you’re babying a strain, pull or soft tissue injury. But you can do 8 sets of 8 because you get such an “honest” workout with a fraction of your usual weight. 8 sets of 8 is a fantastic method for pre-contest definition training because 50-60 sets in under an hour is decidedly aerobic. You can easily count each
weight training session as a cardio workout. Fast-metabolism types may not even need any other aerobic work while using 8 sets of 8.
How much rest between sets?
Vince advocated “a very businesslike approach towards tempo.” He said that using the 8 sets of 8 format is not enough to ensure muscle gains. What’s more important is the speed with which you get through the program. “Minimum rest between sets is a must,” said the master. When Vince was training Mohammed Makkawy for the Olympia, he had Mohammed conditioned to the point of doing 8 sets in as little as 5 minutes or less. Your goal is to reduce your rest intervals to 30 seconds or less, ultimately cutting them down to just 15-20 seconds between each set. Once your conditioning has adjusted to the demands, you’ll need just five to ten deep breaths between each set, then it’s on to the next set. If your tempo on each exercise is 2-0-2-0 (2 second eccentric, no pauses and two second concentric), then each rep will take you four seconds. Eight reps per set means that each set will take you 32 seconds. With a 15-20 second rest interval, 24 sets will take only 18 to 21 minutes to complete and 32 sets will take 25 to 28 minutes to complete.
Tempo tips
The proper tempo combined with the correct resistance is the key to the success of this program. Vince defined optimal tempo as “the evenly spaced sets (time-wise) without any distractions and complete concentration on when to pick up the next weight and do the next set.” This means no magazine reading, no walking around the gym, no gossiping, no changing the CD in your Walkman, and no – not even going to the bathroom. This program requires 100% total concentration. If you get interrupted or distracted, you might as well pack up your gym bag and go home. Do not put the dumbbells down between sets. Rest them on your knees, but don’t put them down or re-rack them. Also, don’t release the bar between sets; rack it, but keep your hands on it. If you’re using straps, don’t unwrap them. Stay on the bench or machine until all 8 sets of 8 are completed. Take no rest between body parts. When you finish the last exercise for the first muscle group, move directly into the first exercise for the next muscle group. By the way, to follow these tempo guidelines means you’ll have to ditch your training partner. This program must be done alone.
How much weight?
Using 15-20 second rest intervals will limit the amount of weight you can use, but that’s ok. Initially, there will be a large drop in your normal training poundages. Most people will need to reduce their normal 8 rep max by about 40% to successfully complete 8 sets with such brief rest intervals. For example, if you normally perform dumbbell flyes with 55 pounds for 8 reps with a 60 – 90 second rest interval, you’re going to have to reduce your weight to about 35 pounds to successfully complete 8 sets of 8 with 15-30 second rest intervals. You become more conditioned, it will amaze you how much weight you will be able to build back up to while maintaining the short rest interval. Amazingly, you may even get close to your original poundage. At this point, some serious growth will begin to occur. Proper weight selection is critical. The first workout should be made intentionally easy. If you attempt too much weight too quickly, you won’t be able to complete 8 reps on the last several sets nor will you be allowing room for progression over a period of weeks. Vince cautioned that the same weight for all eight sets is imperative. If you fail on the sixth or seventh rep on the last set or two, that’s fine, but if your reps drop below 8 by your 4th or 5th set, the weight you selected is too heavy.
Intensity: “Training Over your head”
Most of your sets will not be taken to failure, and none of them will be taken beyond failure. On your last set or two of each exercise, it’s normal to fail at the 6th or 7th rep. When you can easily complete a full 8 sets of 8 reps, then increase the weight on the next workout. Although you won’t be reaching failure on most of your sets, make no mistake – this is some of the most difficult training you will ever undertake. Training large muscle groups and doing multi-joint free weight exercises are especially difficult. You will face the burn of local muscle fatigue, the challenge of oxygen debt and the difficulty of maintaining mental concentration. 8 sets of 8 is a test of strength, endurance and mental toughness. Gironda called this “training over your head.” At times, you won’t be sure if you can go on, but once you start, you cannot stop.
How Many Sets & Exercises
As a general rule, Vince suggested limiting your total sets to no more than 12-15 per body part. He said that if you can’t get a workout in 12 sets, you’re not concentrating properly. However, he also said there are certain occasions where this rule could be broken. The 8 sets of 8 program for the advanced bodybuilder is one of them. As far as how many exercises, Vince recommend anywhere from one to four exercises per muscle group, depending on the circumstances. For this particular variation of the program, you will perform 8 sets of 8 reps on two to four exercises per body part. Generally, you will aim for three or four exercises for large muscle groups and two or three exercises for small muscle groups. This is the way Vince had Makkawy do it when he was training for the Olympia. Vince was quick to point out that Mohammed was a “genetic superior,” and that not everyone can handle this kind volume. The optimal number of exercises and total sets per muscle group will depend on your level of training experience, your tolerance to stress, and your recuperative abilities. The number of exercises per body part will also depend on what type of split routine you choose. The most important factor is to do only as many exercises as you can fit into the 45 minute time limit.
What Type of Split Routine?
Vince advocated different types of split routines for various purposes. Sometimes he had his pupils train as often as six days in a row with each muscle group being worked three times per week! More often, Vince was partial to routines split two or three ways so that each muscle group was trained twice per week. He advised advanced bodybuilders to use a three-day split with 72 hours of recuperation between maximum-intensity workouts. These days it’s more popular to split a routine four or even five ways. With a four or five day split, each muscle group is worked once every five to seven days. If Vince were around today, he would surely give me a verbal beating for saying this, but I’ve discovered that 8 sets of 8 works with nearly any split routine whether you work each muscle group once a week or twice a week. The important thing is to adjust your volume so you can observe the tempo and time limit rules. If you have a split routine that works well for you, by all means stay with it. For example, if you’re on the popular four-day split where you train two days on, one day off, you’ll get great results on 8 sets of 8. With this type of split, you can perform seven or eight exercises for 8 sets of 8 reps and fit it all inside of forty-five minutes. If you are on a two or three day split as Vince often recommended, you may have time for only one or two exercises per muscle group, each performed for 8 sets of 8. The sample routine I’ve outlined is based on a four day split.
Sample Routine:
DAY 1
Chest
Decline low cable crossover (touch hands at waistline) 8 X 8
Bench press to neck 8 X 8
Incline Dumbbell Press (palms facing each other) 8 X 8
Wide Grip V-Bar Dips 8 X 8
Biceps
Drag Curl 8 X 8
Preacher curl (top of bench at low pec line) 8 X 8
Incline Dumbbell Curl 8 X 8
Forearms
Zottman Curl 8 X 8
Barbell Wrist Curl 8 X 8
DAY 2
Shoulders
Dumbbell Side Lateral raise seated 8 X 8
Wide Grip upright row 8 X 8
Front to back barbell shoulder press 8 X 8
Dumbbell bent over rear deltoid lateral 8 X 8
Triceps
Kneeling rope extension 8 X 8
Lying Tricep Extension 8 X 8
2 Dumbbell Tricep Kickback 8 X 8
DAY 3
Back
Sternum Chin up 8 X 8
High bench two dumbbell rowing 8 X 8
Low cable row with 18″ high pulley 8 X 8
Medium Grip Lat Pulldown to Chest 8 X 8
Abs
Double Crunch (pull in knees and elbows together at same time) 8 X 8
Weighted Crunch 8 X 8
Lying Bent Knee Leg Raises 8 X 8
DAY 4
Quads
Front Squat 8 X 8
Hack machine squat 8 X 8
Sissy Squat 8 X 8
Leg Extension 8 X 8
Hamstrings
Supine Leg Curl 8 X 8
Seated leg Curl machine 8 X 8
Calves Standing Calf raise 8 X 20
Seated Calf raise 8 X 20
In Conclusion
8 sets of 8 is a little known and very misunderstood program. This is partly because Vince never explained it clearly in great detail- not even in his famous mail order courses. Even when fully understood, most people will never even attempt this type of training because it seems like too much volume and the weights seem too light to get anything out of it. Too bad for them! The real reason most people never finish a full cycle of 8 sets of 8 is because it’s too damn hard! 8 sets of 8 reps performed in five minutes for a large muscle group can test the grit of the toughest bodybuilder. You don’t have to agree with all of Vince’s teachings to use this program. It’s natural to resist concepts that are so radical. Vince was quite used to it. Nearly all of Vince’s ideas met with a certain degree of skepticism initially, yet eventually – sometimes two or three decades later – many of his methods became accepted as standard bodybuilding truths. When questioned, Vince advised, “If in doubt, try these concepts and try others. Results count. Examine. Test. Then make up your own mind. The secret to success is to believe that the course I give will work and it will. If you have doubts, you will find it won’t work.” Regardless of whether you think Vince was the greatest trainer of all time or just a crusty old curmudgeon, I urge you to give this “honest workout” an “honest” try.”
The Hard Work 5×5 Routine
I happen to believe that Reg Park is the best example and single representative of what proper training with weights can do for a man. He’s got everything: huge, almost superhuman muscles, the strength of the most powerful competitive lifter, and the perfect, well-balanced physique that one sees on Greek statues in museums. Whether or not you agree that Park is the Greatest — if you’ve seen him, then you’ve GOT to admit that he’s good, to say the very least. OK. so who cares about my opinion anyway, and what in heck does this have to do with how you can get the Herculean build you’re after?
The best physiques (and Park’s is one of ‘em), were all built by hard work on the basic, heavy duty exercises. There are NO exceptions to this statement. Even easy-gainers who (like Park) build up very easily, never get to the Hercules stage without the ultimate in effort. Park worked up to squats with 600 pounds, behind the neck presses with 300 pounds, and bench presses with 500 pounds! Hereditary advantages or not, Park sweated blood to earn the massive excellent physique that he has. And so did every other human Superman whose muscles aren’t merely bloated, pumped-up tissue. The problem of WHAT these basic exercisers are, and HOW HARD one must work on them for satisfactory, or even startling results, is one that every bodybuilder, at one time or another during his career, is confronted with. This month we’re going to solve the problem.
To begin, let’s sift through the thousands of possible exercises, and variations of exercises that confront every barbell man, and set down a principle by which the trainee can determine the BEST among them; those upon which he should be concentrating his best efforts. Here’s the principle: An exercise is worthwhile if it allows you to use very heavy weights — brings into play the BIG muscle groups — and causes lots of puffing and panting.
From the simple formula stated above, it is quite easy to see that fully eighty or ninety percent of the exercises followed by most barbell trainees do not come up to the standards required for maximum physical development. Concentration curls, Hack squats, lateral raises, thigh extensions, triceps “kickback” movements, etc., all followed slavishly by thousands of misinformed bodybuilders, are a waste of time. My very bitter apologies to the high-pressure ad-men, and the authors of all the super Space-age courses, but their stuff is strictly form hunger. If you’ve been sucked into following any such routines, drop ‘em! In all honesty, fellows, that garbage won’t do a thing for you, aside from bringing discouragement and disillusionment.
Save your time and money, and put your effort into THESE exercises:
1. The Squat – Regular, parallel, breathing style, or front style
2. The Press – Military or behind neck, seated or standing, barbell or heavy dumbbells
3. Rowing – Bent over, barbell or dumbbells, one or two arm
4. Power cleans and High pulls
5. Bench pressing – barbell or heavy dumbbells, Incline or flat bench style
6. Stiff-legged dead lifting and heavy barbell bendovers
In essence, those are the exercises that you ought to be killing yourself on. We’re concerned with the development of SIZE, POWER and SHAPELY BULK, so we’ve eliminated all supplementary abdominal and calf work. This you can do at your leisure, or you can omit it entirely, with no consequences to your overall development. The stuff we’ve enumerated above is what you need in order to turn yourself into a Human Hercules. And, lest you believe that this writer has a vested interest in this, let me say that he HAS. I derive personal, private, selfish satisfaction pushing the truth about sensible barbell training, and seeing those guys who are willing to work for their goals, achieving the builds they desire. The muscle heads, the “muscle-spinners,” the drug-takers, etc, are no concern of mine. They can go their own way; I’m concerned about the rest of you.
Honest muscles, like honest men, are rare. But they can be attained, and the only way to do it is through HARD, HARD work, and an honest approach to training programs. So if you’re willing, you can get the physique you’re after; if you train as I have discussed on the Basic Movements.
There are reasons why these basic exercises are best. Let’s talk about them.
It isn’t generally understood, but the easiest way to build the small muscle groups is by exercise on the big ones! For example, it’s impossible to build a broad, powerful back, and thick pectorals, along with terrific shoulders via the heavy cleaning, pressing, rowing and bench work that I advocate, without building enormous arm size and strength. You couldn’t do it if you wanted to! Yet, aside from weight-gaining, building big arms is a giant headache for most barbell men. How simple a matter it would become if only they would forget about the ridiculous pumping, cramping and spinning-type isolation exercises, and just train hard on the basics! The big arms would come naturally.
John Grimek once had arms that taped close to 19″. They were so big and powerful that they didn’t look real! Grimek at the time was an Olympic weight-lifting contender, and he had trained for a long period without doing a single curl or triceps “pumper.” His big arms got the way they did from the Heavy Lifting Training. You can do the same by working hard and heavy. And you don’t have to enter Olympic competition!
The trapezius and neck muscles are impressive and too often neglected by many weight-trainees. But your traps will grow like crazy if you push your cleans hard, and if you get your presses up to really impressive standards.
Ditto for your neck muscles. The huffing, puffing, and muscular work and exertion caused by ALL heavy work will make your neck muscles grow.
Forearms – “stubborn forearms” will respond like obedient, trained seals to heavy rowing, cleaning and pressing. And just try to keep your grip on a super heavy barbell while doing a set of stiff-leg deadlifts, without forcing the forearm muscles to ache and grow beyond belief!
Heavy squatting will build heavier calves. Sounds impossible? Well, just try working your squats like you’re supposed to, and you’ll see your calves begin to grow no matter how they’ve refused to respond to toe raises.
Power cleans are fine for the calf muscles too. Incredible as this statement may sound, it’s absolutely true. The coordinated effort of leg and back movement in heavy cleaning DOES work the calves! Try it for a few months and find out for yourself.
Nobody wants to be fat around the middle. Yet, unless you’re drastically overweight, you don’t need more than one set of one abdominal exercise (done in high reps, with resistance) to keep a rock-hard, muscular mid-section. The hard work on squatting, cleaning, and ALL heavy exercises will inevitably keep you trim and hard. And make no mistake about this: you are far, far better off with a thick, powerful waist than you are with a “wasp-waist pretty body.” A man should be BIG. He should be strong and powerful. And he can’t be if he tries to blow his biceps up to 20″ and keep his waist down to 30″. Use your head! If there are any real supermen around who have waistlines below 33″ or 34″, then they’ve got ‘em only because they’re SHORT, and, the small waist is proportionate tot he rest of their husky muscles.
Training on the big exercises builds HEALTH and LASTING muscle size. These two factors are very important. Today, men like John Grimek, Reg Park, Bill Pearl, and another lesser-known Hercules, Maurice Hones of Canada, all possess builds and physical power comparable to that which they had during their prime. The reason? They built REAL MUSCLE, Sig Klein must be around seventy, yet he’s got the build of a twenty-five year old athlete. The reason? He built REAL MUSCLE. The same holds for scores of others in the weight game who got their physical development by hard, hard work with heavy weights on the best exercises.
If you’re a young man now, then you’re probably more interested in what you can look like on a posing platform, and in how fast you can get piles of muscle – but don’t, no matter how great the temptation for an “easy way out” via pumping routines or muscle drugs, follow any system of training except the good, heavy, teeth-gritting type routines that build pure, strong, big muscles. I say this as a sincere warning against charlatans who would rob you of your money and your health – and do it gladly – to sell you on their own private “miracle systems’ or methods’. Keep clear of them, and remember, please, that you’ve got a long life ahead of you after any physique competitions you might enter or win within the next few years. You want health, well-being AND big muscles that will stay with you for the rest of your life. You will only get them if you train HARD and HEAVY!
Here’s a sample program that you can follow. It will give you every desirable physical quality. IF you work to your limit on it.
1) Warm up with one set of twenty prone hyperextensions.
2) Do two progressively heavier warm up sets in the squat, using five reps in each set. Then load on weight until the bar bends, and do three sets of five reps each with this limit poundage. Push! Fight! Drive! the SQUAT is THE builder of SUPERMEN!
3) Go to your flat bench and do two warm up sets, as you did for your squats, of five reps each in the bench press. Then do a final 3 sets with all the weight you can properly handle. In this, and in every other exercise in the program, REST WELL BETWEEN SETS!
4) Now do power cleans, stiff–legged dead lifts, or barbell bendovers. Same sets., same reps and the same forced poundage attempts as in the preceding exercises. Your lower back is a vital body area. Turn it into a SUPER POWER ZONE by intensive back work!
5) Do heavy, bent-over barbell rowing. Two warm up sets – then three limit sets – five reps in each set you do. Reg Park (I always seem to come back to mentioning him, don’t I!) used this exercise along with the power clean in order to build the unbelievable back that he possesses. He considers this bent-over rowing exercise the best single upper back movement a man can do.
6) Do some form of HEAVY pressing, If you read my stuff then you already know that I practically sneer at any shoulder exercise but the press behind the neck! But of course you can old military barbell presses, dumbbell presses, or any form of heavy seated pressing with excellent results sure to follow – IF YOU WORK HARD. Same set-rep scheme for your pressing as for the other exercises, and a tip: May guys have complained to me that I don’t understand (a-hem!) their difficulties when it comes to heavy pressing behind the neck. It seems that the effort of cleaning the bar up and behind their necks before each set tires their poor little bodies out. What to do? Do your presses right off the squat racks! Load the bar up. Get set comfortably under it. Get a good, solid grip on the bar and set your feet firmly. Now go to it. Press the weight right off the racks. Then, after each set, return the bar to the squat racks. Simple? you’ll get wonderful results this way – since you’ll be saving your energy and concentration exclusively for the pressing action, and all of the work will be thrown directly on your deltoids…so, better and bigger muscles!
End your workout with an abdominal exercise. Do any one that you happen to like. I prefer leg raises off the end of a flat bench, with iron boots on my feet, but it’s really only a personal preference, and you can work your midsection with any ‘ab” exercise that you happen to like. Just do one set, and run the reps at around twenty or thirty.
Here’s the routine written out:
1. Hyperextension Warm-up – 1 x 20
2. Squat – 5 x 5
3. Bench press – 5 x 5
4. Stiff-leg dead lift – 5 x 5
5. Bent-over rowing – 5 x 5
6. Press behind neck – 5 x 5
7. Leg raises 1 x 25
Do that routine – or a similar one – as described in this article, and your muscles will bulge through your clothing after a year or so of training!
The watchwords are BASIC EXERCISES and HARD WORK. Remember them when you walk into the gym next time. You’ll be grateful for the rest of your life that you did,.
source: ‘Hard Work On Basic Exercises’
by Bradley J. Steiner- September, 1971 issue of Iron Man Magazine
Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks Reloaded
The most famous of all old school minimalist bulking routines by far is Randall J. Strossen’s “Super Squats” program with which, it is common to gain 30 pounds of bulk in as little as 6 weeks. The core of this training routine is one 20 rep set of squats, just one set,supersetted with pullovers. Add to this two to three sets of some bench presses, rows and some overhead presses and the routine is complete. Using these full body compound movements will force your body to use all of its stabilizer muscles and burn calories as well as no other.
Quoting Strossen on diet: “In addition to the 20-rep squats, trainees are advised to eat a lot of wholesome food, drink at least two quarts of milk a day, and to get plenty of rest in between the twice- or thrice-weekly workouts. That’s it: one set of 20-rep squats, a couple of other basic exercises, plenty of good food, milk and rest. But, oh, those squats!”
The routine is performed monday, wednesday and fridays and should take no longer than 30-40 minutes. Start off with full ATG squats and hit a few warm up sets of 10 reps or so. On the one 20 rep squat set, you want to choose a weight that you could do comfortably for about 15 reps. The following five are to be done rest-pause style, doing the first 15 reps, then taking three or so breaths and then another rep, then three or so more breaths and another rep and so forth until all 20 reps are complete. After this, you grab a moderately heavy dumbbell and do one set of cross bench pullovers for 20 reps as well, using a weight that will allow you to complete all 20 reps in good form. Strive to add 5 – 10 pounds a week to the squats, and you will gain some seriousbodyweight. Again quoting Strossen about doing “only” one set of squats, ” Make no mistake about it, however, this one set of 20-rep squats is not your ordinary cup of iron tea: Whatever our recipe might lack in complexity of volume will be more than recouped in intensity. ” What follows is a reworking of the classic routine.
The Super Squat Routine – The Original:
Press behind neck 3 x 12
Squat 1 x 20 supersetted with Pullover 1 x 20
Bench press 3 x 12
Rowing 3 x 15
Stiff legged deadlift 1 x 15
Pullover 1 x 20
(add a gallon of milk a day!)
The above routine is the ultimate ‘hard gainers’ routine and was done 2-3 times a week.
The Super Squat Routine – Reloaded:
Workout A
Squat 1×20 supersetted with
Cross bench dumbbell pullover 1×20
Bench press 2×6-8 supersetted with
Bent barbell rows 2×6-8
Military press 2×6-8 supersetted with
Barbell curls 2×6-8
Cooldown: crunches 2x fail
Workout B
Squat 1×20 supersetted with
Cross bench dumbbell pullover 1×20
Dips (preferably weighted) 2x fail supersetted with
Chins 2x fail
Hang cleans 2×6-8 supersetted with
Stiff legged deadlift 2×6-8
Cooldown: reverse crunches 2x fail
The Diet:
Breakfast
4 eggs
2 slices of whole wheat toast
1 glass of milk with whey powder
Snack
one cup oatmeal
1 glass of milk with whey powder
Lunch
sandwich (with meat or chicken or tuna, and cheese)
one or two pieces fruit
1 glass of milk with whey powder
Snack
one or twp pieces fruit
cottage cheese or other cheese
1 glass of milk with whey powder
Supper
meat (i.e. chicken, beef, pork, etc.)
whole wheat pasta, basmati rice, or sweet potatoes
green vegetables
1 glass of milk with whey powder
Snack
one cup whole grain cereal, cream of wheat or grits
1 glass of milk with whey powder
Minimalist Power and Bulking Routine
If I told you that it was not only possible for you to make great gains in strength and muscle mass by spending two hours a week in the gym you would probably think I am trying to sell you on the latest fad or gimmick, but in actual fact, that is all the growth stimulation you really need to become larger and stronger – provided it is set up properly and intense. The vast majority of people who wouldn’t believe this is possible have likely been led to believe that on has to be on one of those typical high volume, high frequency routines that we see in every issue of the most popular muscle magazine. The truth is, that the lion’s share of those routines would constitute overtraining for the average trainer with a fair metabolism. The volume and frequency are too much and there are typically too many single joint exercises in them as well. A drug free weight trainer (90%+) cannot cope with the volume laid out in the average routine laid out by pro, non-naturally trained bodybuilders. Consider Arnold Schwarzenegger’s split routine.
What his books and the magazines alike don’t mention is that he (and most other professional bodybuilders like him) were or are on 3-4 drugs at any given time and didn’t have full-time jobs. There is no way that even the average intermediate trainer can recover from this volume. The routine above is stereotypical of the same ones repeated ad nausem in the main “muscle magazines”: too much of everything, too often, too many needless isolation exercises. Most people we see in any gym trying to pack on muscle also have “real lives”. Daily work, activities around the house, other sports etc., all take their toll on the body’s recovery abilities. So does the emotional stresses that today’s working world produces. Most pro bodybuilders do little else other than eat, sleep and train. Add drugs to the mix and it is easy to see how following their advice is a sure-fire way to halt your progress and train yourself into the ground. Even some of the most knowledgeable trainers today spend most of their time working with athletes, and often recommend training regimens that are too much for the average trainer who’s nervous system cannot fully recover from them.
Weight training to achieve optimal growth stimulation for the average trainer must be a) relatively brief, b) intense, and c) infrequent. if you are looking to gain muscle while at the same time priming your metabolism, you must focus on compound multi-joint exercises. Strength training that uses these basic compound exercises is also key to burning body fat and providing the base for “functional strength” that spills over into any athletic activity you do on the side, whether its playing football on the weekends or martial arts. Weight training using heavy compound exercises like squats and deadlifts entails that you need to exercise less frequently because when you increase strength and size, your recovery ability (neurological adaptation) does not increase at quite the same rate, so one needs to keep in mind that proper recovery entails resting the nervous system fully more than it does resting the soft tissues. The maxim “less is more” applies to many things, especially weight training. it is a myth that you need more than one exercise per bodypart, if you are training heavy with enough intensity.
Focusing on progressing your strength on the basic exercises, using compound movements with proper form, eating a slight surplus of calories and protein while limiting ‘empty calories” and refined foods, finding time to rest properly, getting enough sleep, being consistent and believing in yourself, coupled with the routine below is all you need to grow and get stronger more than you ever thought possible. I firmly believe that besides the excellent “push/pull/legs” routine, this routine, is the most productive one I have ever used. It is also a perfect program for someone doing another activity on the side, be it cycling, climbing, MMA or whatever.
The 2 Day a Week Minimalist Power and Bulking Routine:
Workout A – Mondays
Crunches 3 x 10-20
Squat 3 x 5-15
Dumbbell split squat (aka “Bulgarian squats”) or single leg press or lunge variant 3 x 10
Bench press 3 x 5
Close Grip Bench Press 3 x 5
Row (or row variation) 3 x 5
Static grip 2-3 x 60-90 seconds
Workout B – Thursdays
Sidebends 3 x 10
Deadlift 3 x 5
Military press 3 x 5
Pullups/Chinups (weighted, if possible) or Power Cleans 3×5-10
Barbell curl 3 x 5
Dips (weighted, if possible) 3 x 5
Calf raises 3 x 10-20
The Parameters:
▪ The routine is to be done with a minimum of 2 days off in between sessions, on a one on, two off rotation.
▪ 3 sets (so called “working sets”) of 5 reps are to be done, not counting warm-up sets!
▪ When it is possible to do a 7th rep on the last set, raise the weight
▪ Strive to raise the weight regularly
▪ Schedule a “deloading week” every 4th – 6th week, where the weight is dropped 20-25% on every exercise for that week
▪ Throw in 2 days a week of energy systems training and some GPP
What to Avoid:
▪ Adding exercises. Believe me, there is more than enough work here to build big arms!
▪ Adding extra sets and reps. Ditto. There is more than enough here with 3×5 on all the exercises.
▪ Not resting enough in between sessions. This routine will work best for most people done on a one on, two off rotation. Especially for us old guys!
The Benefits:
▪ You can expect increase in your basal metabolic rate
▪ You will loose bodyfat, getting leaner you gain muscle
▪ You will have more free time, literally gaining slabs of muscle as you play World of Warcraft!
▪ You will notice improved energy levels
▪ You will have more time on your off days to pursue other activities, like energy systems training, GPP, MMA, sports etc. Imagine the shape you would be in doing MMA or other martial arts/boxing 2-3 times a week and hitting the weights with this routine twice a week!
Classic Push/Pull/Legs Split
One of the most enduring types of split routines is the so-called “Push Pull Legs” splits for many good reasons. Functionally, it is a logical way to split one’s muscle groups and physiologically, it might well be the routine that allows for the best recovery as well. When looking at designing any workout routine, one has to keep in mind several things, including consistent overall volume between days, balance between amount of time spent on each bodypart and also the synergy and overlap that the sessions contribute to overall training volume. The push-pull-legs routine is perhaps the most balanced routine out there, as the body is split in terms of type of movement pushing, pulling and leg work – and the muscle groups get an overall benefit from the overlap. For example, when I am pounding out heavy sets of bench presses for five sets, I have been stressing the heck out of my anterior delts and triceps too, so that when it is time to do a both a shoulder and tricep exercise after bench presses, they are lending the overall stress to each other in terms of overlap. It is the most efficient split, in my opinion.
Your body is essentially split into three parts, in terms of “movement”:
1. a) upper body movements that move resistance away from the center of your body
2. b) upper body movements that move resistance towards the center of your body
3. c) movements which target the muscles of the legs
The reasoning behind this is that there is so much overlap in these natural muscle groupings that one can deploy relatively few overall exercises and maintain maximal growth stimulation. And since the legs comprise 1/2 of the body’s musculature, they require at least one day of dedicated training. This overlap creates a “spillover effect” between the muscles involved in the heavy compound movements. After hitting chin and rows, your biceps will already be warmed up and will benefit from the extra stimulation. I have also found that this is the routine that tends to cause the least training injuries.
Training the chest, shoulders and triceps together gives the tendons in your elbows, and the front delts more recovery time than would say splitting them into separate days of the week, where you may find yourself doing triceps or shoulders just 48 hours after a heavy chest workout. Again, same goes for the bicep tendons after all the pulling on back day. Training 3 days a week on this sort of split will achieve better gains than those who split their body into 5 separate parts because of the extra recovery. This version of Push Pull Legs has a twist – it includes “Rest Pause” training as well!
The Push Pull Legs Routine:
Day One – Pull
Deadlifts (conventional, sumo or partial aka “rack pulls”) – 5 sets x 5 reps
Rows (barbell, dumbbell, machine or t-bar) – 5 sets x 5 reps
Weighted pull ups, chins or Barbell or dumbbell curls – 5 sets x 5 reps
Day Two - Push
Flat, incline or decline barbell, dumbbell, of machine bench press – 5 sets x5 reps
Military, dumbbell or machine press – 5 sets x 5 reps
Dips or close-grip bench press – 5 sets x 5 reps
Day Three - Legs
Back or front squats – 4 sets x 6 – 10 reps
Leg Press – 4 sets x 6 – 10 reps
Standing or seated calf raises – 3 sets x 6 – 10 reps
Exercise Selection: Use only the compound, multi-joint movements described above. Heavy bench presses and weighted pullups are in and cable crossovers and concentration curls are out! A simple way to remember this routine: its three days a week, three exercises a day (not counting a touch of accessory movements you want to throw in, one or two after each workout, ie., neck work, rotator cuff, grip work etc.)
The Parameters: As far as sets and reps, a classic “5×5″ protocol ( five “working” sets of five reps, not counting warmups) which has, over the years, proved to be the best middle of the road compromise between hypertrophy and strength is used. The most famous of the 5×5 implementations is the classic Bill Starr 3-day full body routine from 40 years ago. Since then programs like Mark Rippetoe’s, Madcow’s and Stronglifts have also popularized 5×5 routines to pack insane amounts of muscle on trainees in a relatively short period of time. For most people, the Push Pull Legs split should be done 3-4 days a week, and at best on a one on, one off perpetual cycle, thus hitting each muscle group once every five days.
Training a bodypart or muscle group every 5-7 days is the best balance between volume and frequency. (Volume and frequency have an inverse relationship. What I mean by this is that as the overall volume in a given training session goes up, the frequency of the sessions have to be adjusted (lowered) to accommodate for the extra inroad into your recovery ability the increased volume has made. The opposite is true for increasing frequency, as this happens, the volume has to be decreased)
For example, the Push Pull Legs can be done every 3 (to train every bodypart once every 7 days) or by juggling them around by doubling them up on a 4 day rotation (training them once every 5 days)
|monday |legs |legs |
|tuesday |off |push |
|wednesday |pull |off |
|thursday |off |pull |
|friday |push |off |
|saturday |off |legs |
|sunday |off |off |
|monday |legs |push |
|tuesday |off |pull |
|wednesday |pull |off |
|thursday |off |legs |
|friday |push |off |
|saturday |off |push |
|sunday |off |off |
More thoughts on parameters: If you are an older trainer or have a fair recovery ability, then you could try to adjust the volume of the routine down to 3×5 and work up from there. This might also me something you may have to do from time to time given the amount of external stress factors in your life at a given time, ie., job stress, periods of insomnia, etc.. The main point I am trying to make here is that there are no set-in-stone 100% “right” parameters as far as volume or frequency go, as they are not only individual specific, but also very greatly in the individual over time. There are only generalizations and guidelines when dealing with setting optimum frequency and volume. You could also use the 8×8 parameters of German Volume Training with the Push-Pull-Legs split as well. By using a weight that is around 70-75% of your one rep max for 8 sets of 8 reps. So, if you can bench press 300 pounds for one rep, you would use 225 pounds for that exercise for a full 8×8. This is a killer way to pack on size and give your nervous system time to get a break after a stretch of heavy training. Alternating between 5×5 using 85% 1RM and GVT 8×8 with 70% 1RM for stretches of 6 weeks at a time might be a great idea to keep gains coming year round.
Customizing Things: As with frequency, there are no set-in-stone rules about exercise selection other than using compound exercises. if you cannot squat, there is no rule that says you cant use leg press, hack squat or Hammer V-Squats. There have been times where I have been injured and couldn’t do bench press with the bar, so my push day was comprised of either dumbbell bench press or Hammer Strength iso-lateral chest press. The vital thing here is not to add any extra exercises to the template – keep it one compound movement per bodypart. For a trainer with some issues in multiple bodyparts, you could either use all dumbbells or machines if you feel that best suits your situation. Remember – this is not an athletic program or powerlifting routine – the Push-Pull-Legs split is aimed at hypertrophy. The exercise selection used as an example above is a purist, barbell-only approach which might appeal to some folks, but is not for everybody, but that’s ok as the Push-Pull-Legs split is a template, and not a “routine”.
Make it even more brutal! – Rest Pause Training: To make this routine extra effective, we are going to employ another old school technique, popularized by Mike Mentzer: “Rest Pause Training” on the last set of every exercise. What rest pause is, in a nutshell is going to near failure on the last rep, then either locking out the weight or racking it, and then taking 3-5 breaths and then cranking out another rep, racking or locking out again for another rest of 3-5 breaths and hitting another rep. This is done 3-4 times after the end of the last straight set on every exercise! Rest pause is what makes another great routine “DC Training” so effective as well.
Caveats:
▪ There is plenty of work per muscle group, do not add anything. I know, you are thinking “why can’t I add incline bench presses or tricep pushdowns”? Trust me, there is more than enough with the rest pause set at the end of every bodypart. Done right, this is brutal and efficient.
▪ You also need to add some accessories to the workouts to cover small parts, specifically grip work, neck work, rotator cuff work and core work. 15 minutes of this at the end of the three sessions will suffice.
▪ After about 6-10 weeks you will plateau if you do not schedule one “deloading” week. Deloading, sometimes called “strategic deconditioning” involves reducing the intensity via reducing load by 25% and not doing the rest pause. The key here is not so much about giving the muscles a break as it is about preventing saturation of the adrenals.
▪ Change exercises regularly. After the week of deloading, it is a good idea to change the exercises; change from flat to decline bench presses, from barbell to dumbbell shoulder presses, etc.
Bill Starr’s 5 x 5 Training
Perhaps the most critically acclaimed and enduring book ever written on the subject of weight training is Bill Starr’s “The Strongest Shall Survive: Strength Training for Football” written in 1976. Seemingly endless variations of Starr’s original routine have sprouted up all over the Net and for good reason – it is possibly the most perfect routine ever devised. His routine focused on bench presses, squats and power cleans, done on a Monday – Wednesday – Friday rotation with heavy, medium and light days. Bill Starr is where the “5×5″ routine came from; each exercise was done following a protocol of five sets of five reps. Starr’s 5×5 routine uses the three exercises which Starr referred to as “the big three”, quoting Starr:
“These are 3 basic exercises used by weightlifters to increase their strength….the football player (and you can insert Martial Artist, Fighter, whatever there) must work for overall body strength as opposed to specific strengthening exercises….In other words the athlete should be building total leg strength rather than just stronger hamstrings. He should be seeking overall strength in his shoulder girdle rather than just stronger deltoids….the program is fast, simple and, most importantly, effective. It requires very little space and a minimum of equipment….”
Bill Starr’s 5X5 Routine In Its Original Form
Monday – Heavy
Power cleans – 5 sets of 5
Bench – 5 sets of 5 1×10 weight from 3rd set (add 10 rep sets after 8-12 weeks on program)
Squats – 5 sets of 5 1×10 weight from 3rd set
(set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target)
Wednesday – Light
Power cleans – 5 sets of 5
Incline Bench – 5 sets of 5 1×10 weight from 3rd set
Squats – 5 sets of 5 1×10 weight from 3rd set set 5 use weight from 3rd set of Monday
Friday – Medium
Power cleans – 5 sets of 5
Overhead press – 5 sets of 5 1×10 weight from 3rd set
Squats – 5 sets of 5 1×10 weight from 3rd set set 5 use weight from 3rd set of Monday set 5 use weight 4th set of Monday
The Bill Starr Power Routine
Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powerclean – 5 sets of 5
Weighted hyperextensions – 2 sets
Weighted sit-ups – 4 sets
Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups – 3 sets
Friday – Medium
Squat – 4 sets of 5, 1 triple, 1 set of 8
Bench – 4 sets of 5, 1 triple, 1 set of 8
Powercleans – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each
Bill Starr’s Beginner 5×5
Monday (Heavy Day – 85%)
Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Wednesday (Light Day – 65-70%)
Back Squats: 5 x 5 using 60% of Monday’s weight
Bench Press: 5 x 5 using 60% of Monday’s weight
Pullups: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Friday (Medium Day – 70-85%)
Back Squats: 5 x 5 using 80% of Monday’s weight
Bench Press: 5 x 5 using 80% of Monday’s weight
Rows: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
The Bill Starr Strength Factor Routine
Monday (Heavy Day)
Back Squats: 5 x 5 ramping to limit
Bench Press: 5 x 5 ramping to limit
Deadlifts: 5 x 5 ramping to limit or Bent-Over Rows: 5 x 5 ramping to limit
Incline Dumbbell Press: 2 x 20
Calf Raises: 3 x 30
Wednesday (Light Day)
Back Squats: 5 x 5 using 50 lbs less than Monday or Lunges: 4 x 6 ramping to limit
Good Mornings: 4 x 10 or Stiff-Leg Deadlifts: 4 x 10
Standing Overhead Press: 5 x 5 ramping to limit
Dips: When you can do 20 reps, start adding weight and drop the reps back to 8
Curls: 3 x 15
Friday (Medium Day)
Back Squats: 5 x 5 using 20 lbs less than Monday
Incline Bench Press: 5 x 5 ramping to limit
Shrugs: 5 x 5 ramping to limit or Clean High Pulls 5 x 5 ramping to limit
Straight Arm Pullovers: 2 x 20
Chins: 4 sets to failure
Bill Starr’s “Big 3″ Program
Monday – Heavy Day
Powerclean – 5 sets of 5
Bench – 5 sets of 5
Squat – 5 sets of 5
Wednesday – Light Day
Powerclean – 5 sets of 5
Benchpress – 5 sets of 5
Squat – 5 sets of 5
Friday – Medium
Powerclean – 5 sets of 5
Benchpress – 5 sets of 5
Squat – 5 sets of 5
Beyond Bill Starr: Madcow and Mark Rippetoe
By far of all of the variations of coach Starr’s original routines, the two of them that are the most used and advanced in term of principles are those ones by “Madcow” and coach Mark Rippetoe. Madcow’ variation isn’t one routine, it features several based on the trainer’s needs and uses deloading phases, dual factor training, and hypertrophy phases.
Mark Rippetoe’s “Starting Strength” Novice 5×5 Routine:
Workout A
3×5 Squat
3×5 Bench Press
1×5 Deadlift
Workout B
3×5 Squat
3×5 Overhead Press
5×3 Power Clean
All the sets shown (3×5) are all working or “live” sets, not counting warmups sets. Additional supplementary exercises can be added, but very sparingly. In the case of arms, the biceps/triceps already get enough growth stimulation from heavy presses, rows and chins. Abdominal work can be used as a cool-down. Grip work can be added to the end as needed too. Workouts A and B alternate on 3 non-consecutive days per week. Proof of concept that coach Rippetoe’s novice routine works isn’t only found by the five star rating that “Starting Strength” receives regularly on , but also in numerous threads like this one on the Net.
More proof that these variants work on the vast majority of the population can be found on the excellent “StrongLifts” website which features its own variant of Bill Starr’s 5×5. (note: the site also has a vibrant community found on their forums)
Mark Rippetoe’s Practical Programming Novice Program
Monday
3×5 Squat
3×5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
3×5 Squat
3×5 Press / Bench Press (Alternating)
1×5 Deadlift
Friday
3×5 Squat
3×5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
Mark Rippetoe’s The Advanced Novice Program
Week A
Day 1
Squat 3×5
Bench press 3×5
Chin-ups: 3 sets, weight added so failure occurs at 5 to 7 reps
Day 2
Front Squat 3×5 OR Light Squat 2×5 (80% 5RM)
Press 3×5
Deadlift 1×5
Day 3
Squat 3×5
Bench press 3×5
Pull-ups: 3 sets to failure, unweighted
Week B
Day 1
Squat 3×5
Press 3×5
Chin-ups: 3 sets to failure, unweighted
Day 2
Front Squat 3×5 OR Light Squat 2×5 (80% 5RM)
Bench press 3×5
Power clean 5×3
Day 3
Squat 3×5
Press 3×5
Pull-ups: 3 sets, weight added so failure occurs at 5 to 7 reps
Madcow Intermediate 5×5
Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Barbell Row or Powerclean – 5 sets of 5
Weighted hyperextensions – 2 sets
Weighted sit-ups – 4 sets
Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench or Standing Press – 4 sets of 5
Deadlift – 4 sets of 5
Sit-ups – 3 sets
Friday – Medium
Squat – 4 sets of 5, 1 triple, 1 set of 8
Bench – 4 sets of 5, 1 triple, 1 set of 8
Barbell Row or Powerclean– 4 sets of 5, 1 triple, 1 set of 8 for rows
Weighted Dips – 3 sets of 5-8
Triceps Extension and Biceps Curl – 3 sets of 8 each
Power Training
Power training is a highly intense method of training which focuses on the 'big three' movements, as mentioned below. Power training with the three compound movements allows for a total body workout at a high intensity, which places elevated demands on the body. The two exercises mentioned at the bottom of the list, require skill and co-ordination in order to be performed correctly, as well as having a decent base of strength.
Base your training on the following compound movements:
• Squats
• Deadlifts
• Bench Press
• Power Cleans
• Snatches
A very popular way of training for power is to use the conjugated periodisation method, which sees various repetition ranges as well as sets, used each week. For example, two days of the week can be considered a 'heavy' day, whereas two of the other days per week are 'lower weight' days. On the heavier days, individuals training for power can use 1-3 reps during their sets on their exercises. On the days when lower weights are selected, it is in the individual's interest to complete the repetitions as fast as possible, as this will increase their ability to develop force and power.
Accessory work is very useful in helping the main lifts of power training, as listed above. Bench press, squats and deadlifts are the main moves for power lifters. There are various other exercises which can help with these movements.
For help with bench press, consider exercises such as:
• Board presses
• Tate press
• Dips
Accessory movements for squats include:
• Stiff-legged deadlifts (SLDL)
• Good mornings
• Box squats
Exercises which should help with deadlifts:
• Deadlifts off a block
• Abdominal work
For people who wish to train for power three times per week, an example routine would be as follows. Using a two week rota; A-B-A in the first week and B-A-B in the second week:
Week 1
Monday – Workout A
Power Cleans – 5 sets of 3 reps
Bench Press – 3 sets of 8 reps
Squats – 5 sets of 5 reps
Chin-ups – 3 sets of 10 reps
Wednesday – Workout B
Deadlifts – 5 sets of 3 reps
Leg press – 3 sets of 10 reps
Shoulder press/military press – 3 sets of 8 reps
Dips – 3 sets of 10 reps
Friday – Workout A
Power cleans – 8 sets of 1 rep
Bench press – 5 sets of 5 reps
Squats – 3 sets of 10 reps
SLDL – 3 sets of 10 reps
Bicep curls – 3 sets of 10 reps
Week 2
Monday – Workout B
Deadlifts – 3 sets of 8 reps
Leg press – 5 sets of 5 reps
Shoulder press/military press – 5 sets of 5 reps
Close grip bench press (CGBP) – 3 sets of 10 reps
Wednesday – Workout A
Power Cleans – 5 sets of 3 reps
Bench Press – 3 sets of 8 reps
Squats – 5 sets of 5 reps
Chin-ups – 3 sets of 10 reps
Friday - Workout B
Deadlifts – 5 sets of 3 reps
Leg press – 3 sets of 10 reps
Shoulder press/military press – 3 sets of 8 reps
Dips – 3 sets of 10 reps
The above routine involves all of the main three exercises for powerlifters: bench press, squat and deadlift. The above routine also includes conjugated periodisation, rotating the repetition ranges and sets completed on the differing days of the week. Conjugated periodisation will allow for strength and power to be covered, as well as training in higher repetition and 'mass' ranges.
Strength Training
Muscular strength is defined as, 'The maximal amount of force a muscle can exert with a single maximal effort'. Strength training often sees individuals work within the lower repetition ranges, such as 6x3, 4x6, 5x5, etc. For trainers interested in gaining strength, singles are often used to promote strength gains. Working at above 90% of the 1RM (repetition maximum) is favored during training with singles.
Starting off with a routine such as 5x5 is a good way of getting into the lower repetition ranges, rather than going straight into singles, doubles and triples straight away. It will give your body the chance to get used to the demands that are required of it, especially the ligaments and joints, as they will be taking on heavier lifts with lower repetitions. A good routine to start off with would be Frankie's 5x5 routine. A good, solid routine, based on the principles of Frankie's 5x5 is:
Day 1
Deadlifts – 5x5
Dumbell rows – 5x5
Barbell curls – 5x5
Day 2
Barbell bench press – 5x5
Dumbell shoulder press – 5x5
Close grip bench press – 5x5
Day 3
Squats – 5x5
Stiff leg deadlifts – 5x5
Calf raises – 3x20
Weighted crunches – 3x12.
If a new trainer wishes to utilise lower repetition ranges, I recommend Rippetoe's Routine, Starting Strength. The routine is great for new trainers and works within the lower repetition ranges:
Week 1
Monday - Workout A
Wednesday -Workout B
Friday - Workout A
Week 2
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Workout A
Squats – 3x5
Bench press – 3x5
Deadlifts – 1x5
Dips – 2x8 (optional)
Workout B
Squats – 3x5
Military press – 3x5
Barbell rows – 3x5
Chinups – 2x8 (optional)
Both of the above routines provide an excellent basis to improve upon. The routines above cover the major compound movements, as well as some accessory and isolation work. Rippetoe's routine has provided many people with increases in strength as well as mass and is an excellent un-complicated routine.
Cycling repetition ranges is often a way to overcome plateaus during training. Trainers often get stuck on a weight that they can't seem to increase for a prolonged period of time. When a trainer stagnates in a repetition range of 8-10 reps, then a decrease in the repetitions can often see that individual overcome their plateau. The individual can then work at 6-8 reps for a prolonged period of time, before going back to 8-10 repetitions, to again progress from there.
Another form of cycling repetition ranges is known as conjugated periodisation, as mentioned above, where the trainer utilises higher and lower repetition ranges during the week, rather than having for example four weeks training at higher reps, followed by four weeks at lower repetitions, and so on. The power routine, as outlined above, is a great example of conjugated periodisation. Training with higher repetitions and also lower repetitions on a two week rotation, with the idea of covering both sarcoplasmic and also myofibrillar hypertrophy.
Linear progression is a training concept which has been around for many years. Linear progression simply means that once you get strong on a weight that can be completed for the desired sets and repetition ranges, you increase the weight. Linear progression is evident within the routine such as Frankie's 5x5 as mentioned above. Once the trainer can complete all 25 reps (5x5) on a specific weight, then the weight is increased, and the cycle continues again from there.
Hypertrophy Training
For a trainer interested in hypertrophy gains, rather than training for power, strength or endurance, the following routine is a good starting point. It is based upon training four times per week, covering the major compound exercises, in addition to some isolation work:
Day 1 – Legs and abs
Squats – 1x20
Squats – 2x8
Leg press – 3x10
SLDL/leg curls – 3x12
Calf raises – 3x20
Rope crunches – 3x12
Day 2 – Chest and arms
Incline bench press – 3x8
Flat dumbbell bench press – 3x10
Dips – 3x8
CGBP – 3x12
Dumbell bicep curls – 3x12
Day 3 – Back and traps
Chin-ups – 3x8
Single arm dumbbell rows – 3x10
Barbell rows – 3x8
Deadlifts – 3x8
Barbell/dumbbell shrugs – 3x10
Day 4 – Shoulders and abs
Seated dumbbell press – 3x8
Standing military press – 3x10
Lateral raises – 3x10
Rear delt raises – 3x10
Leg raises – 3x12
Working with the above routine, the individual can again utilise linear progression in order to improve during their training. Additionally, he/she cycle their repetition ranges as outlined above, if a plateau becomes evident during their training and progression.
Hypertrophy routines are those often utilised by bodybuilders and trainers that have body image as their training goal. For powerlifters and strongmen, aesthetics often aren't their number one priority for training, where as endurance is often sports performance related, and again, performance doesn't always result in a priority for aesthetics. Bulking and cutting cycles are utilised by bodybuilders and trainers in order to either increase their lean mass by eating a calorific surplus, or to lose weight by being in a calorific deficit. Big Les has written a fantastic article on Bulking periods, which can be utilised in combination with the above hypertrophy routine. For trainers wishing to lose weight, then James Collier's article on Cutting can be utilised again in combination with the above routine. There is no real need to change the routine of the trainer from bulking to cutting, unless the individual has expressed a desire to change their routine in order to combine differing training methods to form a new approach.
When losing weight, keep the weight training intense and keep the repetitions as outlined above. There is often a myth that higher repetitions is the better way to train when trying to lose weight, however, going heavy and training with high intensity is the best way to encourage your body to hold onto lean mass whilst losing weight, as long as the individuals' diet is in check.
Endurance Training
Muscular endurance is referred to as 'The ability of a muscle or group of muscles to perform repetitive contractions over a period of time'. With this in mind when training for muscular endurance, the repetitions need to be kept higher in order to sustain the effort for a prolonged period of time, which will mean that the weight has to be lowered. For an individual that wishes to train more for endurance, then the repetition ranges will often become higher in order to improve their efficiency at sustaining an effort over a longer period of time. Weight training for endurance sports and goals, often means not training to failure.
Endurance based sports and training utilise the Type I muscle fibres, also known as 'slow twitch' muscle fibres. Type I muscle fibres are more efficient than Type II ('fast twitch') muscle fibres, at utilising oxygen during exercise. For endurance based activities, oxygen is present and available to use, over a longer period of time, allowing for continuous muscular contraction to take place.
Trainers with aspirations of training for endurance will often utilise a method known as calisthenics, which sees their own bodyweight used as resistance during their exercises. Such exercises include:
• Press ups
• Pullups/chinups
• Dips
• Crunches
• Bodyweight squats
• Etc
Keeping the rest periods between sets and exercises short will also help to increase the endurance of the individual. Circuit training type methods has rest periods kept short, whilst the individual then moves onto their next exercise.
There are various guidelines and percentages that can be used when selecting weights for endurance training. Around 60% of the individuals 1RM would be a good starting place to adjust from; 20-25 repetitions are a decent starting point to base their efforts upon, with three sets for each exercise being utilised.
Periodisation for endurance training may see the individual progress by increasing the repetitions performed, or possibly by decreasing rest periods between sets and exercises. Once the individual plateaus on a certain exercise, they may change the exercise and replace it within their routine, in order to continue their progression.
Volume Training (VT) Routine
The basic principle of volume training (VT) is to perform lots of sets and lots of reps per muscle or muscle group. Volume can vary from 3 to 10 sets per exercise, 10 to 40 (or more) sets per body part with rep-range from 10 to 30 per set. Indeed, some very high volume training routines can mean so many sets that workouts can be very tiring and you'll need two workouts per day and as many as 12 workouts per week! However, in my opinion, even for experienced trainers and just for the short term this level of ultra-high volume training is too much.
My advice is for a more moderate volume, based (for the main) around 10 to 16 sets for smaller muscle groups and 14 to 28 sets for larger body parts and 3 to 7 sets per exercise. Reps will be from 10 to 25 per set. There are many different routines and what you follow will depend on what equipment you have available at your gym. Also, the principles of VT are quite broad and it can itself incorporate other principles like giant sets, up-sets, FST-7 (see fst-) and more.
With VT training frequency should be 4 to 6 days per week. Volume trainers use different training cycles in order to target gains in one area: Muscle mass, endurance, strength, power, etc. VT utilises more of the medium and slower twitch muscle fibres, i.e. more type 2a, and even an element of type 1, and less of type 2b. In bodybuilding it's important to stimulate all types of fibre for maximum performance in training as well as for optimal muscle size and strength. For this reason, if someone is looking to compete in the future, they should do different periods of different styles, and VT should not be performed long term. Indeed, too much could lead to overtraining. For strength, especially tendon strength, the trainer should do periods of compound heavy training, like high intensity training.
If you're simply looking to change your body composition and increase muscle and fitness for your own appearance and good health, then you can do VT longer term, but I do suggest changing exercises around now and again. Also, with VT there is a significant cardiovascular element to the work due to the high rep range, so, not only will it stimulate a different type of muscle fibre, but there will be benefits to the heart and lungs as well as general fitness.
VT routines can be tiring if you're not very fit, so you may want to build up on a good routine. The principle of them is that rest periods between sets needs to be fairly short, but sufficient for full recovery. For this reason it may be best to train with just one training partner and adopt the I-go-you-go strategy with no undue rests.
There are 100s of different routines adopting the principles of VT varying with different training strategies and depending on what equipment you have available. Below are three example VT routines which I use using equipment commonly found in most gyms. The plans are by no means definitive, but are a useful guide. If you're fortunate enough to have a bigger range of different machines, then feel free to swap an exercise to suit and to adapt the routine. Each of the three plans are similar in principle, but to suit different training frequencies: 5 days, 4 days and 3 days per week training schedules, depending on what you can fit in. Additional cardiovascular exercise is fine, but I would only perform a maximum of 20 minutes next to a weight training session. Cardio sessions can be longer if done at a different time of day or on a different day, but only to the fitness level of the individual and calorie intake will need to be adapted appropriately.
Diet needs to be optimal for your goals, but will need to include plenty of regular quality protein and slow released carbs through the day, along with some simple carbs post workout in order to refuel and give you energy for the next workout, essential fats and fruit and veg. For detailed meal plans see theBodybuilding & Fitness Nutrition articles.
You'll also need plenty of rest: this includes sleep at night and, if possible, relaxing before and after training – you will be worn out!
Cycle VT for 6 weeks and then try other training methods to prevent boredom and to ensure all the muscle is stimulated.
Volume Training - 5 Day Split Routine
Day 1 – Legs
5 mins bike or cross trainer to warm up
Leg extensions – 3 sets 10-12 reps; 1 set 25 reps
Hack squats - 4 sets 10-12 reps
Staggered leg press – 3 sets 12 reps each leg forward (i.e. that's 24 reps per set)
Walking lunges – 3 sets of 20 steps
Lying leg curls – 3 sets of 10-12 reps
Stiff-legged deadlifts – 3 sets of 8-10 reps
Calf raises – 4 heavy sets of 8 reps
Seated calf raises – 4 sets of 12-15 reps
5 mins bike or cross trainer to warm down
Day 2 – Chest + Abs
5 mins bike or cross trainer to warm up
Bench press – 3 sets 10-12 reps; 1 set 25 reps
Incline press – 4 sets 10-12 reps
Dumbbell flyes – 4 sets 10-12 reps
Pec-dec – 3 sets 10-12 reps; 1 set 25 reps
Cable cross-overs – 4 sets of 12-15 reps rapidly, varying position
Leg-raises – 3 sets to failure
Day 3 – Back + Abs
5 mins bike or cross trainer to warm up
Lat pull-downs (front neck) – 3 sets 10-12 reps; 1 set 25 reps
Low-pulley rows – 4 sets 10-12 reps
Deadlifts – 3 sets 8-10 reps
Bent-over rows – 3 sets 8-10 reps
Straight-arm pull-downs – 3 sets 10-12 reps; 1 set 25 reps
Sit-up crunches – 3 sets to failure
Day 4 – Delts + Traps
5 mins bike or cross trainer to warm up
Dumbbell side lateral raises – 4 sets 10-12 reps
Seated shoulder press (front neck) – 3 sets 10-12 reps; 1 set 25 reps
Steering wheels – 3 sets 30 turns)
Barbell front laterals – 3 sets 10-12 reps) may be performed as a superset
Seated bent-over laterals (rear delts) – 4 sets 10-12 reps
Shrugs – 4 sets 8-10 reps
Upright rows – 3 sets 8-10 reps
Day 5 – Bis + Tris
5 mins bike or cross trainer to warm up
Skull-crushers – 4 sets 10-12 reps
Tricep push-downs - 4 sets 10-12 reps
Reverse grip single arm tricep pushdowns – 3 sets 10-12 reps each arm
Stranding EZ curls – 4 sets 10-12 reps
Preacher curls – 3 sets 10-12 reps; 1 set 25 reps
Concentration curls – 2 sets 8-10 reps each arm
Reverse curls – 4 sets 10-12 reps
Wrist curls – 4 sets 10-12 reps
Volume Training - 4 Day Split Routine
Day 1 – Legs
5 mins bike or cross trainer to warm up
Leg extensions – 3 sets 10-12 reps; 1 set 25 reps
Hack squats - 4 sets 10-12 reps
Staggered leg press – 3 sets 12 reps each leg forward (i.e. that's 24 reps per set)
Walking lunges – 3 sets of 20 steps
Lying leg curls – 3 sets of 10-12 reps
Stiff-legged deadlifts – 3 sets of 8-10 reps
Calf raises – 4 heavy sets of 8 reps
Seated calf raises – 4 sets of 12-15 reps
5 mins bike or cross trainer to warm down
Day 2 – Chest + Triceps + Abs
5 mins bike or cross trainer to warm up
Bench press – 3 sets 10-12 reps; 1 set 25 reps
Incline press – 4 sets 10-12 reps
Dumbbell flyes – 4 sets 10-12 reps
Pec-dec – 3 sets 10-12 reps; 1 set 25 reps
Cable cross-overs – 4 sets of 12-15 reps rapidly, varying position
Skull-crushers – 3 sets 10-12 reps
Tricep push-downs - 4 sets 10-12 reps
Reverse grip single arm tricep pushdowns – 3 sets 10-12 reps each arm
Leg-raises – 3 sets to failure
Day 3 – Back + Biceps
5 mins bike or cross trainer to warm up
Lat pull-downs (front neck) – 3 sets 10-12 reps; 1 set 25 reps
Low-pulley rows – 4 sets 10-12 reps
Deadlifts – 3 sets 8-10 reps
Bent-over rows – 3 sets 8-10 reps
Straight-arm pull-downs – 3 sets 10-12 reps; 1 set 25 reps
Stranding EZ curls – 4 sets 10-12 reps
Preacher curls – 2 sets 10-12 reps; 1 set 25 reps
Concentration curls – 2 sets 8-10 reps each arm
Day 4 – Delts + Traps + Abs
5 mins bike or cross trainer to warm up
Dumbbell side lateral raises – 4 sets 10-12 reps
Seated shoulder press (front neck) – 3 sets 10-12 reps; 1 set 25 reps
Steering wheels – 3 sets 30 turns) Barbell front laterals – 3 sets 10-12 reps ) may be performed as a superset
Seated bent-over laterals (rear delts) – 4 sets 10-12 reps
Shrugs – 4 sets 8-10 reps
Upright rows – 3 sets 8-10 reps
Sit-up crunches – 3 sets to failure
Volume Training - 3 Day Split Routine
Day 1 – Legs + abs
5 mins bike or cross trainer to warm up
Leg extensions – 3 sets 10-12 reps; 1 set 25 reps
Hack squats - 3 sets 10-12 reps
Staggered leg press – 3 sets 12 reps each leg forward (i.e. that's 24 reps per set)
Walking lunges – 3 sets of 20 steps
Lying leg curls – 3 sets of 10-12 reps
Stiff-legged deadlifts – 3 sets of 8-10 reps
Calf raisers – 4 heavy sets of 8 reps
Seated calf raises – 3 sets of 12-15 reps
5 mins bike or cross trainer to warm down
Sit-up crunches – 3 sets to failure
Leg-raises – 3 sets to failure
Day 2 – Chest + Delts + Triceps
5 mins bike or cross trainer to warm up
Bench press – 3 sets 10-12 reps; 1 set 25 reps
Dumbbell flyes – 4 sets 10-12 reps
Pec-dec – 3 sets 10-12 reps; 1 set 25 reps
Cable cross-overs – 4 sets of 12-15 reps rapidly, varying position
Dumbbell side lateral raises – 3 sets 10-12 reps
Seated shoulder press (front neck) – 3 sets 10-12 reps; 1 set 25 reps
Steering wheels – 3 sets 30 turns)
Barbell front laterals – 3 sets 10-12 reps) may be performed as a superset
Seated bent-over laterals (rear delts) – 3 sets 10-12 reps
Skull-crushers – 3 sets 10-12 reps
Tricep push-downs - 3 sets 10-12 reps
Reverse grip single arm tricep pushdowns – 3 sets 10-12 reps each arm
Day 3 – Back + Traps + Biceps
5 mins bike or cross trainer to warm up
Lat pull-downs (front neck) – 3 sets 10-12 reps; 1 set 25 reps
Low-pulley rows – 3 sets 10-12 reps
Deadlifts – 3 sets 8-10 reps
Bent-over rows – 3 sets 8-10 reps
Straight-arm pull-downs – 3 sets 10-12 reps; 1 set 25 reps
Shrugs – 3 sets 8-10 reps
Upright rows – 3 sets 8-10 reps
Stranding EZ curls – 3 sets 10-12 reps
Preacher curls – 2 sets 10-12 reps; 1 set 25 reps
Concentration curls – 2 sets 8-10 reps each arm
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