Page 1 of 2 12 LastLast
Results 1 to 15 of 23
  1. #1
    OLYMPIAN Shawn Bellon's Avatar
    Join Date
    Feb 2009
    Location
    Utah
    Posts
    897
    Rep Power
    140487

    Default Other Training Styles

    Escalating Density Training
    by Charles Staley

    Q2 (Pronounced "Q-squared") this is a portion of training called Escalating Density Training, or EDT, and it constitutes the hypertrophy portion of Q2 training.

    What Causes Muscle Growth?

    If I may dispense with the usual formalities and get right down to brass tacks, so to speak, I'd like you to consider the following statement:

    "When a biological system experiences a challenge, it modifies itself in order to be able to more easily meet similar challenges in the future."

    Now, in my opinion, if you're interested in growing muscle, that statement contains everything you'll ever need to know. Muscle is in fact a biological system, and it grows (or atrophies) in direct proportion to the amount of work it is forced to do.

    Of course, all training systems approach this reality by suggesting an endless array of often conflicting recommendations regarding exercise selection, number of reps and sets, length of rest periods, and so on. One system says 3 sets of 10; another says one set to failure. One system recommends resting 1 minute between sets, another 3 minutes. One system employs partial range of motion, another full range of motion. On and on it goes. What gets lost in all this is the simple reality that whatever system allows you to do the most work per unit of time is what causes muscle to grow in an optimal manner.

    That being said, the next question is "What is work?" And the answer is reflected in the following equation: M x D = W (M= mass or weight, D = distance, and W = work)

    Every training principle you've ever heard of, plus most of the ones you've never heard of, are designed to allow you to do more and more work over the weeks and months. And Q2 is no exception. In fact, let me be the first to say that there is absolutely NOTHING new here. The only thing that's new is the way I'm "framing" or presenting the information. In a sense, the EDT system is just a foolproof way to ensure that you perform more and more work in each workout that you do. The benefits of the EDT method are as follows:

    • Motivation: When you do an EDT workout, you know when it'll start, but more importantly, you know precisely when it will END. Also, you know exactly what you need to do in that time period. In other words, you have an explicit goal — a definite purpose, and a well-defined time frame for accomplishing your goal. You have to experience this in order to fully appreciate how easily it is to get "up" for ED workouts.

    • Auto-Regulation: Forget about sets and reps. Forget about rest intervals. Forget about time under tension. I'm totally serious — all of these parameters distract you from the essential truth — that you need to do more work this time than you did last time. It literally took me over 20 years of studying these factors to realize that they don't matter. So take out your training log, see how many total repetitions you did during your last workout for the same muscle groups, start the stopwatch, and beat that number.That's all. If you do this every workout, you'll grow. And if you don't you won't.

    • Clarity of Progression: EDT workouts don't allow you to hide from the essential truth of training — progression. You may think you were abiding by the law of progressive overload before, but with EDT, you KNOW you are.
    EDT involves doing a workout, measuring how much work was done, and then consistently and gradually increasing that amount of work. When you do, muscle will grow, metabolism will increase, and you'll have a leaner, more muscular body. Now, as it turns out, there's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up plenty sore anyway, so for you masochists out there, fear not — you'll be in plenty of pain.

    The EDT Program

    Monday: Lats/Elbow Extensors
    First 20-Minute Time Frame
    A-1: Chins (palms facing you)
    A-2: Lying EZ-Bar Tricep Extensions
    Second 20-Minute Time Frame
    A-1: Seated Rows (Low cable or machine)
    A-2: Reverse-Grip Tricep Pushdowns (palms up)

    Tuesday: Lower Body/Trunk
    First 20-Minute Time Frame
    A-1: Back Extensions (a.k.a. hyper extensions)
    A-2: Ball Crunches (crunches off a Swiss Ball)
    Second 20-Minute Time Frame
    A-1: Leg extensions
    A-2: Leg Curls

    Thursday: Pecs/Elbow Flexors
    First 20-Minute Time Frame
    A-1: Strive Bench Presses (or any machine bench press variant)
    A-2: Low Cable Curls
    Second 20-Minute Time Frame
    A-1: Hammer Incline Presses
    A-2: Preacher Hammer Curls

    Friday: Lower Body
    First 20-Minute Time Frame
    A-1: Alternating Lunges
    A-2: Sit-Ups
    Second 20-Minute Time Frame
    A-1: Seated Calf Raises
    A-2: *Russian Twists

    *Sit on the ground or a bench with knees bent to 90 degrees and lean your trunk back to 45 degrees. Keeping this trunk angle, and with arms out straight, fingers interlocked and arms maintained at 90 degrees to the upper body, rotate the trunk from the waist (not the shoulders!)

    Comments on Exercise Selection
    This is not a rehab or functional-strength program. It's designed for lean-mass development only. The inclusion of machine-based exercises in the above cycle is based on my preference to avoid technical or coordination-intensive exercises (such as squats or deadlifts) while in a "panicked" state of mind. In theory, this program can be done using more technical lifts as long as you remain "present" or "in the moment." However, for your first exposure to EDT, I strongly suggest sticking to the program as provided.


    Procedure

    • Each workout consists of two 20-minute time frames separated by a short (5-10 minute) rest period. In each time frame, you'll perform two exercises, for a total of 4 exercises per workout.

    • In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

    • After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

    • Sets, reps, and rest intervals: Generally, most people will find it most effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. As an example, you might begin by performing sets of 6 with very short (15-30 second) rests. As you begin to fatigue, you'll increase your rest intervals as you drop down to sets of 4, then 2, and as the 20-minute time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in 20 minutes.


    NOTE: Do not perform early sets to failure, or even near failure. My recommended starting point is to do 1/2 of what is possible (e.g., 5 reps with a 10-RM weight) at the beginning of the time frame. As the time limit approaches however, you'll find yourself working at or near failure as you attempt to break your rep record.

    • Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.
    And that's essentially it. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is only to complete the 20-minute work period, and then improve on it the next time around.

    Charles Staley is a sports performance specialist and director of Integrated Sport Solutions in Las Vegas, Nevada. A former martial arts competitor and trainer, Staley is also an Olympic weightlifting coach, as well as a master's level track and field competitor (discus event). He has coached elite athletes from many sports, including martial arts, luge, boxing, track & field, bobsled, football, Olympic weightlifting, and bodybuilding. Staley has written hundreds of published articles, and has lectured extensively on the topics of human performance and sport training.

  2. #2
    OLYMPIAN Shawn Bellon's Avatar
    Join Date
    Feb 2009
    Location
    Utah
    Posts
    897
    Rep Power
    140487

    Default

    Lactic Acid Training for Fat Loss
    by Charles Poliquin

    Whenever an athlete shows up at my training facility looking like he has spent the better part of the off-season camped in front of Krispy Kreme Donuts, I immediately put him on a program that incorporates short rest intervals.

    Short rest intervals lead to an increased production of lactate, and an increase in lactate leads to dramatic increases in Growth Hormone, thus resulting in very significant losses of body fat.

    This method is called the "German Body Composition" program, or GBC for short.

    While many people in the field–TC included–have professed skepticism that the exercise induced GH release was sufficient enough to cause significant fat burning, my personal experience with scores of athletes confirms the effect.

    Consider that the typical amount of GH that professional bodybuilders inject each day is actually a smaller amount than that released by the pituitary during lactate training! In fact, if the program is done correctly, GH production is 9 times normal–enough to make an army of dwarves grow tall.

    While the original GBC program proved to be very popular for lay people and the average athlete, I often use an advanced version of GBC for elite athletes and super conditioned amateurs.

    Not only does Advanced GBC lead to dramatic fat loss, but it is also quite effective in growing muscle and developing muscular endurance.

    At first glance, the program seems easy, perhaps ridiculously so, but if done properly, it is anything but easy. When I first presented a version of it to the National Judo Team, they laughed.

    I simply challenged them to do 3 circuits of the following:

    12 squats (at 12RM)
    Rest 60 seconds
    12 chins (at 12RM)
    Rest 60 seconds
    12 deadlifts (at 12 RM)
    Rest 60 seconds
    12 dips (at 12 RM)

    Despite their confidence, they only completed one circuit and promptly turned green.

    The first time I tried it with Marty LaPointe from the Detroit Red Wings, we practically had to put him on the plane in a wheel chair.

    The secret to making it effective, though, is choosing the correct resistance. In the version of advanced GBC training I am about to present, you must choose weights that accurately reflect your 6RM of an exercise, your 12RM, and your 25RM.

    In other words, you must pick an exercise that will crush your spleen after 6 reps, after 12 reps, and after 25 reps. You should have one eye pop out of its socket upon completion of the last rep, whether it is 6 reps, 12 reps, or 25 reps.

    The Advanced GBC Program

    You will perform 2 exercises each training session using the following split:

    Day One: Chest and Back
    Day Two: Legs
    Day Three: Off
    Day Four: Shoulders and Arms
    Day Five: Off
    Repeat

    The cycle is meant to be performed 6 times. Doing it longer will result in diminishing returns.

    Here are some suggested movements, along with the prescribed rest periods.

    Day One: Chest and Back

    A1. 6 Incline Dumbbell Presses at 45-degree angle
    Rest 10 seconds
    A2. 12 Incline Barbell Presses at 45-degree angle
    Rest 10 seconds
    A3. 25 Incline Dumbbell Press at 30-degree angle
    Rest 2 minutes
    Repeat 3 times

    B1. 6 Weighted Chins
    Rest 10 seconds
    B2. 12 Bent-over Rows
    Rest 10 seconds
    B3. 25 Seated Cable Rows to Neck
    Rest 2 minutes
    Repeat 3 times

    Day Two: Legs

    A1. 6 Squats
    Rest 10 seconds
    A2. 12 Lunges
    Rest 10 seconds
    A3. 25 Leg Extensions
    Rest 2 minutes
    Repeat 3 times

    B1. 6 Leg Curls
    Rest 10 seconds
    B2. 12 Romanian Dead Lifts
    Rest 10 seconds
    B3. 25 Reverse Hypers or Back Extensions
    Rest 2 Minutes
    Repeat 3 times

    Day Three: Off

    Day Four: Arms and Shoulders

    A1. 6 Seated Dumbbell Presses
    Rest 10 seconds
    A2. 12 Seated Lateral Raises
    Rest 10 seconds
    A3. 25 Lateral Raises with Cables
    Rest 2 minutes
    Repeat 3 times

    B1. 6 Dips or Close-Grip Bench Presses
    Rest 10 seconds
    B2. 12 Decline Barbell Extensions
    Rest 10 seconds
    B3. 25 Cable Pressdowns
    Rest 2 minutes
    Repeat 3 times

    C1. 6 incline Dumbbell Curls
    Rest 10 seconds
    C2. 12 Standing Barbell Curls
    Rest 10 seconds
    C3. 25 Standing Pulley Curls

    Rest 2 minutes
    Repeat 3 times

    Additional Notes:

    • If you work out at a commercial gym, you might be hampered by slackers and fat cows who steal your exercise stations. As such, you may need to improvise and do different movements.

    • Strive to do each circuit 3 times per workout. Progress to 4 circuits per workout after two or three weeks.

    • Use a 40X0 tempo on the sets of 6; a 20X0 tempo on the sets of 12; and a 10X0 tempo on the sets of 25.

    • You must use the entire 2-minute rest period. If you do not, you might not be able to use sufficient weight (or complete the prescribed reps), thus affecting lactate production

    • Doing fewer reps tha what is prescribed will not elicit enough lactate and consequently not produce enough GH.

    • These workouts demand a high level of motivation, so you had better be on something like Biotest’s Spike to help you complete the workout.

    Additional Notes Regarding Fat Loss

    As a reader of Testosterone Nation, I am going to assume you are familiar with rudimentary rules of proper eating. However, I would like to stress a few points that you might not have routinely considered.

    First of all, keep in mind that approximately 75% of the American population simply does not do well with carbs. As such, try to eat carbohydrate foods that score below 50 on the glycemic index. The obvious exception to this is post workout, when it is recommended that you do eat high GI carbs, along with protein.

    Secondly, simply eat more vegetables–lots more vegetables. That simple trick alone will help you burn fat. You might also consider gorging on the cruciferous vegetables like broccoli, cauliflower, and cabbage, as there seems to be an epidemic of "man boobs" in America. These vegetables are strongly anti-estrogenic, and including them in your diet could go a long way in eliminating this unsightly and decidedly embarrassing problem.

    Final Words

    You don’t have to be a pre-diet Jarrod from Subway to undertake this program, but if you decide to try it, you’ll be very pleased with your newly found definition and newly found size and endurance.

  3. #3
    OLYMPIAN Shawn Bellon's Avatar
    Join Date
    Feb 2009
    Location
    Utah
    Posts
    897
    Rep Power
    140487

    Default German Volume Training

    by Charles Poliquin

    Supersets and tri-sets allow you to perform a lot of work in a short period of time. The rest-pause method allows you to use heavier weights, so you can recruit the higher threshold muscle fibers, and eccentric training enables you to overcome strength plateaus. The bottom line is that almost any training method will work (provided you do it with intensity!), at least for the few weeks it takes for your body to adapt to it. There is, however, one training system that stands above all the rest. It's brutally hard, but I've found it to be a very effective way to pack on muscle fast!

    In strength-coaching circles, this method is often called the "ten sets method." Because it has its roots in German-speaking countries, I like to call it German Volume Training. To the best of my knowledge, this training system originated in Germany in the mid-'70's and was popularized by Rolf Feser, who was then the National Coach of Weightlifting. A similar protocol was promoted by Vince Gironda in the U.S., but regardless of who actually invented it, it works.

    In Germany, the ten-sets method was used in the off-season to help weightlifters gain lean body mass. It was so efficient that lifters routinely moved up a full weight class within 12 weeks. It was the base program of Canadian weightlifter Jacques Demers, Silver Medalist in the Los Angeles Olympic Games. Jacques was known in weightlifting circles for his massive thighs, and he gives credit to the German method for achieving such a spectacular level of hypertrophy. The same method was also used by Bev Francis in her early days of bodybuilding to pack on muscle.

    The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Gains of ten pounds or more in six weeks are not uncommon, even in experienced lifters!

    Goals and Guidelines

    The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 lbs for 1 rep, you would use 180 lbs for this exercise.

    For lifters new to this method, I recommend using the following body-part splits:

    Day 1: Chest & Back
    Day 2: Legs & Abs
    Day 3: Off
    Day 4: Arms & Shoulders
    Day 5: Off

    When using this program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form. Here are a few more guidelines to ensure optimal progress:

    Rest Intervals: When bodybuilders start with this method, they often question its value for the first several sets because the weight won't feel heavy enough. However, there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when performed as a superset), which incurs cumulative fatigue. (Interestingly enough, you might find you get stronger again during the eighth and ninth sets. This is because of a short-term neural adaptation.) Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. This is very important, as it becomes tempting to lengthen the rest time as you fatigue.

    Tempo: For long-range movements such as squats, dips, and chins, use a 4-0-2 tempo; this means you would lower the weight in four seconds and immediately change direction and lift for two seconds. For movements such as curls and triceps extensions, use a 3-0-2 tempo.

    Number of Exercises: One, and only one, exercise per body part should be performed. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out, squats and bench presses are definitely in. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 10-20 reps.

    Training Frequency: Because this is such an intense program, it'll take you longer to recover. In fact, if you're familiar with the writings of Peter Sisco and John Little, you'll find that the average "Power Factor Rating" of the 10-sets method is about 8 billion. Consequently, one training session every four to five days per body part is plenty.

    Overload Mechanism: Once you're able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4% to 5%, and repeat the process. Refrain from using forced reps, negatives, or burns. The volume of the work will take care of the hypertrophy. Expect to have some deep muscle soreness without having to resort to set prolonging techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping.

    Beginner / Intermediate Program: Phase 1

    This is a sample routine based on a five-day cycle. Once you've used this method for six workouts per body part, it's time to move on to a more intensive program for a three-week period.

    Day 1: Chest and Back

    Exercise: A-1 Decline Dumbbell Presses, Semi-Supinated Grip (palms facing each other)
    Sets: 10
    Reps: 10
    Tempo: 4-0-2-0
    Rest Interval: 90 sec

    Exercise: A-2 Chin-Ups (palms facing you)
    Sets: 10
    Reps: 10
    Tempo: 4-0-2-0
    Rest Interval: 90 sec

    Exercise: B-1 Incline Dumbbell Flyes
    Sets: 3
    Reps: 10 - 12
    Tempo: 3-0-2-0
    Rest Interval: 60 sec

    Exercise: B-2 One-Arm Dumbbell Rows
    Sets: 3
    Reps: 10 - 12
    Tempo: 3-0-2-0
    Rest Interval: 60 sec

    Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. Incidentally, I only recommend three sets of ten in this program for the "B" exercises. The "B" exercises constitute supplementary work, and doing ten sets of them would result in overtraining.

    Day 2: Legs and Abs

    Exercise: A-1 Back Squats
    Sets: 10
    Reps: 10
    Tempo: 4-0-2-0
    Rest Interval: 90 sec

    Exercise: A-2 Lying Leg Curls
    Sets: 10
    Reps: 10
    Tempo: 4-0-2-0
    Rest Interval: 90 sec

    Exercise: B-1 Low-Cable Pull-Ins*
    Sets: 3
    Reps: 15 - 20
    Tempo: 2-0-2-0
    Rest Interval: 60 sec

    Exercise: B-2 Seated Calf Raises
    Sets: 3
    Reps: 15 - 20
    Tempo: 2-0-2-0
    Rest Interval: 60 sec

    (*Take a weightlifting belt and buckle it. Attach it to the low pulley of a cable crossover machine. Lie down on your back in front of the machine, and hook your feet in the belt. Then pull your knees towards your chest.)

    Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.

    Day 3: Off

    Day 4: Arms and Shoulders

    Exercise: A-1 Parallel Bar Dips
    Sets: 10
    Reps: 10
    Tempo: 4-0-2-0
    Rest Interval: 90 sec

    Exercise: A-2 Incline Hammer Curls
    Sets: 10
    Reps: 10
    Tempo: 4-0-2-0
    Rest Interval: 90 sec

    Exercise: B-1 Bent-Over Dumbbell Lateral Raises*
    Sets: 3
    Reps: 10 - 12
    Tempo: 2-0-X-0
    Rest Interval: 60 sec

    Exercise: B-2 Seated DumbbellLateral Raises
    Sets: 3
    Reps: 10 - 12
    Tempo: 2-0-X-0
    Rest Interval: 60 sec

    (*While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles (the ones closest to your thumb) are in line with your ears at the top of the movement.)

    Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. "X" in the tempo means to move as fast as possible, keeping the weight under control.

    Day 5: Off

    Beginner/Intermediate Program: Phase 2

    After six of those five-day cycles, I recommend you do a three-week phase where the average set is six to eight reps, and do only four to six sets per body part over a five-day cycle, or you can do any other split that suits your recovery pattern. After this three-week block, you can return to the German Volume Training method by doing the following ten sets of six reps routine. In the exercises that are prescribed for 10 sets, use a load you'd normally be able to do 12 repetitions with. The goal in this phase is to do ten sets of six with that load.

    SAMPLE 10 sets of 6 routine:

    Day 1: Chest and Back

    Exercise: A-1 Incline Dumbbell Presses
    Sets: 10
    Reps: 6
    Tempo: 5-0-1-0
    Rest Interval: 90 sec

    Exercise: A-2 Wide-Grip Pull-Ups (palms facing away from you)
    Sets: 10
    Reps: 6
    Tempo: 5-0-1-0
    Rest Interval: 90 sec

    Exercise: B-1 Flat Dumbbell Flyes
    Sets: 3
    Reps: 6
    Tempo: 3-0-1-0
    Rest Interval: 60 sec

    Exercise: B-2 Bent-Over Rows with EZ Bar
    Sets: 3
    Reps: 6
    Tempo: 3-0-1-0
    Rest Interval: 60 sec

    Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.

    Day 2: Legs and Abs

    Exercise: A-1 Bent-Knee Deadlifts
    Sets: 10
    Reps: 6
    Tempo: 5-0-1-0
    Rest Interval: 90 sec

    Exercise: A-2 Seated Leg Curls
    Sets: 10
    Reps: 6
    Tempo: 5-0-1-0
    Rest Interval: 90 sec

    Exercise: B-1 Twisting Crunches
    Sets: 3
    Reps: 12 - 15
    Tempo: 3-0-3-0
    Rest Interval: 60 sec

    Exercise: B-2 Standing Calf Raises
    Sets: 3
    Reps: 12 - 15
    Tempo: 3-0-3-0
    Rest Interval: 60 sec

    Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.

    Day 3: Off

    Day 4: Arms and Shoulders

    Exercise: A-1 Parallel Bar Dips
    Sets: 10
    Reps: 6
    Tempo: 5-0-1-0
    Rest Interval: 90 sec

    Exercise: A-2 Incline Hammer Curls
    Sets: 10
    Reps: 6
    Tempo: 5-0-1-0
    Rest Interval: 90 sec

    Exercise: B-1 Bent-Over Dumbbell Lateral Raises*
    Sets: 3
    Reps: 10 - 12
    Tempo: 2-0-X-0
    Rest Interval: 60 sec

    Exercise: B-2 Seated DumbbellLateral Raises
    Sets: 3
    Reps: 10 - 12
    Tempo: 2-0-X-0
    Rest Interval: 60 sec

    (*While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles (the ones closest to your thumb) are in line with your ears at the top of the movement.)

    Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.

    Day 5: Off

    German Volume Training for the Advanced Trainee

    For the advanced trainee, variety in training is even more important to elicit adaptation. With the advanced trainee, I use a system called the four percent method. That is, I increase the load four to five percent every workout for two workouts in a row, and I reduce the target rep by one rep for every weight increase. Then I reduce the weight four to five percent and increase the rep bracket to its original starting point. Since this is very mathematical, let's look at an example that will clearly illustrate this point.

    Let's say you can barbell curl 100 lbs for 12 strict reps, and you haven't been able to increase the amount of reps or weight on this exercise. Here's a sample routine that would increase your curling strength:

    Workout 1: 10 sets of 6 @ 110 lbs
    Workout 2: 10 sets of 5 @ 115 lbs
    Workout 3: 10 sets of 4 @ 120 lbs
    Workout 4: 10 sets of 6 @ 115 lbs
    Workout 5: 10 sets of 5 @ 120 lbs
    Workout 6: 10 sets of 4 @ 125 lbs
    Workout 7:

    Test day. At this point, you would curl 120 for 12 reps, a 9% gain over 6 workouts!

    Here's an example of the German Volume Training method with the 4% to 5% method for someone who can bench press 300 lbs 10 times in strict form:

    Workout 1: 10 sets of 5 @ 300 lbs
    Workout 2: 10 sets of 4 @ 315 lbs
    Workout 3: 10 sets of 3 @ 330 lbs
    Workout 4: 10 sets of 5 @ 315 lbs
    Workout 5: 10 sets of 4 @ 330 lbs
    Workout 6: 10 sets of 3 @ 345 lbs
    Workout 7:

    Test day. At this point, you would bench press 330 lbs for 10 reps.

    To recap, perform the Beginner/Intermediate Phase 1 program for six weeks (six 5-day cycles). Then, progress to the Beginner/Intermediate Phase 2 program for three weeks. After that, you'll be ready to graduate to the Advanced program.

    This program is elegant in its simplicity, but that's what the Germans do best. Just ask any Mercedes Benz or BMW owner.

  4. #4
    OLYMPIAN Shawn Bellon's Avatar
    Join Date
    Feb 2009
    Location
    Utah
    Posts
    897
    Rep Power
    140487

    Default

    Pendulum Bodybuilding
    by Christian Thibaudeau

    The Basic Bodybuilding Pendulum

    As explained in my first article on Pendulum Training, if you're a bodybuilder it's best to use a three-step approach that includes two structural/hypertrophy phases and one functional/strength phase. That last phase is important to maximize neural improvements, which will, in turn, potentiate the muscle gains you’ll get from your "regular" bodybuilding training. It’s also a phase that can have drastic effect on muscle tone, hardness, and density. Therefore, I feel it's necessary to include some heavy lifting, even in a purely aesthetic program.

    Both structural phases will focus on muscle mass, but both are also very different from one another. The first phase includes more volume and more density (thus the use of several "advanced" techniques) while the second phase uses slightly more weight. Each phase lasts one week and the general schedule is as follow:

    Week 1: Structural 1
    Week 2: Structural 2
    Week 3: Functional strength
    Week 4: Structural 2
    Week 5: Structural 1

    Phases 1 and 5: Structural 1

    This phase of training will use less weight but will be the most energy-draining phase of all. The focus is on increasing lactic acid build-up and maximizing total muscle breakdown (to stimulate a massive anabolic response to training). To do so we'll use techniques such as supersets, tempo contrast, and isometric-dynamic contrast. The rest intervals will be short and the volume relatively high. Each muscle group is to be trained once a week. The training schedule is as follow:

    Monday: Quads and Hams
    Tuesday: Biceps and Triceps
    Wednesday: OFF
    Thursday: Chest and Back
    Friday: OFF
    Saturday: Shoulders
    Sunday: OFF

    Monday: Quads and Hams

    A) Tempo contrast back squat

    You'll perform sets of 8 reps in the back squat. Sound easy? Not so fast! We'll use a tempo contrast method. This means the rhythm of the repetitions will vary during the set from slow to explosive:

    Reps 1 and 2 = 604 tempo (down in 6 seconds, up in 4 seconds)
    Reps 3 and 4 = 20X tempo (down in 2 seconds, up as fast as possible)
    Reps 5 and 6 = 604 tempo
    Reps 7 and 8 = 20X tempo
    Work sets: 4 x 8
    Rest between sets: 120 seconds

    B) Isometric-dynamic contrast leg curl

    Regular leg curls are easy; they’re for sissies! Instead, we're going to use an action contrast method here. This means that on each rep you'll include a pause at the mid-point of the exercise (halfway down). The duration of the pause will vary on each rep. We'll perform 7 reps:

    Rep 1 = 12 second pause
    Rep 2 = 10 second pause
    Rep 3 = 8 second pause
    Rep 4 = 6 second pause
    Rep 5 = 4 second pause
    Rep 6 = 2 second pause
    Rep 7 = no pause
    Work sets: 4 x 7
    Rest between sets: 90 seconds

    C) Back squat

    You'll perform only one set of squats, but that'll be one set of 20 reps! Right after those 20 reps of pure pleasure you'll step out from under the bar (if you can), put your back on the wall, bend the knees 90 degrees and hold the position until you drop on the floor. Try to handle the position for more than 20 seconds without crying please.

    Work sets = 1 x 20 + isometric hold for max time

    D) Romanian deadlift

    Just when you thought the fun was over! Once again we'll only perform one set of twenty reps on the Romanian deadlift. After all the work you’ve done I'll be nice to you and you won't have to do any isometric work … for now! Complete your twenty reps in good form, lie down on the floor until you regain your composure, drink your shake and go home to rest and grow!

    Work sets = 1 x 20

    This first workout is brutally intense, but it should be completed in less than 45 minutes.

    Tuesday: Biceps and Triceps

    Ah, a beach workout! After all that leg blasting I'll throw you a bone! But this doesn’t mean it'll be an easy day; far from it. If we want those huge guns, we’ll have to work for them!

    A1) Isometric-dynamic contrast standing barbell curl

    We'll use the same concept as we did for the leg curl: you're going to hold the weight at the mid-point (arms at 90 degrees) for some time. Once again, the duration of the pause will vary on each rep:

    Rep 1 = 12 second pause
    Rep 2 = 10 second pause
    Rep 3 = 8 second pause
    Rep 4 = 6 second pause
    Rep 5 = 4 second pause
    Rep 6 = 2 second pause
    Rep 7 = no pause

    A2) Reverse barbell curl

    This is a simple reverse curl performed with either a straight bar or an EZ-curl bar. The exercise is straightforward; no special technique. You're going to perform 12 reps of this movement. Use a controlled rhythm, but don’t go too slow either.

    A1 and A2 are a superset. Both exercises are performed without taking any extra rest in between. You'll perform this superset 5 times.

    Work sets: 5 x A1 + A2
    Rest between supersets: 180 seconds

    B1) Tempo contrast nose-breaker (lying barbell extension)

    This is your basic nose-breaker. Lie down on a bench and lower the bar to your face while keeping the elbows pointing straight up. We'll use a tempo contrast method. This means the rhythm of the repetitions will vary during the set from slow to explosive:

    Reps 1 and 2 = 604 tempo (down in 6 seconds, up in 4 seconds)
    Reps 3 and 4 = 20X tempo (down in 2 seconds, up as fast as possible)
    Reps 5 and 6 = 604 tempo
    Reps 7 and 8 = 20X tempo

    B2) Cable triceps extension with V-shape bar

    This is a regular cable triceps extension. You'll perform 12 reps using a controlled, but not too slow-rhythm.

    B1 and B2 are a superset. Both exercises are performed without taking any extra rest between. You'll perform this superset 5 times.

    Work sets: 5 x B1 + B2
    Rest between supersets: 180 seconds

    C) Tempo contrast preacher curl
    By now it isn’t necessary to explain what a tempo contrast is (hopefully).
    Reps 1 and 2 = 604 tempo
    Reps 3 and 4 = 20X tempo
    Reps 5 and 6 = 604 tempo
    Reps 7 and 8 = 20X tempo
    Work sets: 3 x 8
    Rest between sets: 90 seconds

    D) Isometric-dynamic contrast straight-bar cable triceps extension

    Contrary to other exercises, for this exercise you'll hold the pause in the fully extended position. Focus on really flexing your triceps super hard!

    Rep 1 = 12 second pause
    Rep 2 = 10 second pause
    Rep 3 = 8 second pause
    Rep 4 = 6 second pause
    Rep 5 = 4 second pause
    Rep 6 = 2 second pause
    Rep 7 = no pause
    Work sets: 3 x 7
    Rest between sets: 90 seconds


    Thursday: Chest and Back

    A) Tempo contrast bench press

    We'll use the same type of execution as the other tempo contrast exercises:

    Reps 1 and 2 = 604 tempo
    Reps 3 and 4 = 20X tempo
    Reps 5 and 6 = 604 tempo
    Reps 7 and 8 = 20X tempo
    Work sets: 3 x 8
    Rest between sets: 90 seconds

    B) Isometric-dynamic contrast seated cable rowing

    Perform this exercise seated with a straight back. Stretch the lats during the eccentric portion of the movement but don’t bend the trunk forward. Once again, we're going to include a pause on each rep; this time the pause is performed when the bar is on the sternum.

    Rep 1 = 12 second pause
    Rep 2 = 10 second pause
    Rep 3 = 8 second pause
    Rep 4 = 6 second pause
    Rep 5 = 4 second pause
    Rep 6 = 2 second pause
    Rep 7 = no pause
    Work sets: 3 x 7
    Rest between sets: 90 seconds

    C) Isometric-dynamic contrast incline bench press

    On this drill the pause is executed when the bar is two inches from the chest. At that position, really concentrate on not only holding the bar, but on flexing the pectorals hard.

    Rep 1 = 12 second pause
    Rep 2 = 10 second pause
    Rep 3 = 8 second pause
    Rep 4 = 6 second pause
    Rep 5 = 4 second pause
    Rep 6 = 2 second pause
    Rep 7 = no pause
    Work sets: 3 x 7
    Rest between sets: 90 seconds

    D) Tempo contrast machine pullover

    When this exercise is performed with a tempo contrast, it can be one of the best back builders you can do!

    Reps 1 and 2 = 604 tempo
    Reps 3 and 4 = 20X tempo
    Reps 5 and 6 = 604 tempo
    Reps 7 and 8 = 20X tempo
    Work sets: 3 x 8
    Rest between sets: 90 seconds

    E) Dips

    You'll do three sets of dips with no added weight. Perform as many reps as you can on each set. Really emphasize a controlled motion.

    Work sets: 3 x max reps
    Rest between sets: 90 seconds

    F) Barbell shrugs

    Perform 4 sets of barbell shrugs. Hold the fully shrugged position for 2 seconds on each rep.

    Set 1: 10 reps
    Set 2: 8 reps
    Set 3: 6 reps
    Set 4: 20 reps
    Work sets: 4 x 6-20
    Rest between sets: 90 seconds

    Saturday: Shoulders

    This is the hit and run session of the week. If done properly it should take you no more than 30 minutes to complete. This will leave you some time to perform your favourite a**ominal routine or work on your perceived weaknesses with some extra work. Note that all exercises are performed in a regular fashion, no contrast.

    A1) Military press
    Reps: 8
    Tempo: 501

    A2) Dumbbell shoulder press
    Reps: 12
    Tempo: 301

    A3) Lateral raises
    Reps: 20
    Tempo: 201

    Note: A1, A2 and A3 are a superset and are performed without any rest. Repeat the superset 6 times with 120 seconds between each superset.

    Remember that this phase is to be performed on weeks 1 and 5.

    Phases 2 and 4: Structural 2

    We'll still be working on developing muscle mass, but this time we'll use less "advanced" techniques and increase the average load to be lifted. We'll also increase the training frequency to two sessions per muscle group. There'll be less direct work for the biceps and triceps (which will be directly trained only once a week) following this schedule:

    Monday: Quadriceps, Hamstrings
    Tuesday: Chest, Back, Shoulders
    Wednesday: OFF
    Thursday: Quadriceps, Hamstrings, Shoulders
    Friday: OFF
    Saturday: Chest, Back, Biceps, Triceps
    Sunday: OFF

    Monday: Quadriceps, Hamstrings

    A) Front squat
    Reps: 8
    Tempo: 501
    Work sets: 4
    Rest between sets: 90 seconds

    B) Romanian deadlift
    Reps: 8
    Tempo: 501
    Work sets: 4
    Rest between sets: 90 seconds

    C) Leg press
    Reps: 10
    Tempo: 301
    Work sets: 4
    Rest between sets: 90 seconds

    D) Leg curl
    Reps: 10
    Tempo: 301
    Work sets: 4
    Rest between sets: 90 seconds

    Tuesday: Chest, Back, Shoulders

    A) Bench press
    Reps: 8
    Tempo: 501
    Work sets: 4
    Rest between sets: 90 seconds

    B) Barbell rowing
    Reps: 8
    Tempo: 501
    Work sets: 4
    Rest between sets: 90 seconds

    C) Military press
    Reps: 8
    Tempo: 501
    Work sets: 4
    Rest between sets: 90 seconds

    D) Incline dumbbell press
    Reps: 10
    Tempo: 301
    Work sets: 4
    Rest between sets: 90 seconds

    E) Seated cable rowing
    Reps: 10
    Tempo: 301
    Work sets: 4

    Rest between sets: 90 seconds

    F) Lateral raise
    Reps: 10
    Tempo: 301
    Work sets: 4
    Rest between sets: 90 seconds

    Thursday: Quadriceps, Hamstrings, Shoulders

    A) Back squat
    Reps: 6
    Tempo: 301
    Work sets: 4
    Rest between sets: 90 seconds

    B) Good morning
    Reps: 6
    Tempo: 301
    Work sets: 4
    Rest between sets: 90 seconds

    C) Seated dumbbell shoulder press
    Reps: 6
    Tempo: 301
    Work sets: 4
    Rest between sets: 90 seconds

    D) Lunges (alternate)
    Reps: 8 per leg
    Tempo: 201
    Work sets: 4
    Rest between sets: 90 seconds

    E) Front raise
    Reps: 8
    Tempo: 201
    Work sets: 4
    Rest between sets: 90 seconds

    Saturday: Chest, Back, Biceps, Triceps

    A) Bench press (close grip)
    Reps: 6
    Tempo: 301
    Work sets: 4
    Rest between sets: 90 seconds

    B) Weighted chins (or lat pulldown)
    Reps: 6
    Tempo: 301
    Work sets: 4
    Rest between sets: 90 seconds

    C) Flat dumbbell bench press (hammer grip)
    Reps: 8
    Tempo: 201
    Work sets: 4
    Rest between sets: 90 seconds

    D) Barbell shrugs
    Reps: 8
    Tempo: 201
    Work sets: 4
    Rest between sets: 90 seconds

    E) Preacher curl
    Reps: 8
    Tempo: 201
    Work sets: 4
    Rest between sets: 90 seconds

    F) Cable triceps extension
    Reps: 8
    Tempo: 201
    Work sets: 4
    Rest between sets: 90 seconds

    Remember that this phase is to be performed on weeks 2 and 4.

    Phase 3: Functional Strength

    During this week of training we'll use heavy weights and only include compound exercises. Each session will be a whole body workout. The objective is to stimulate the nervous system while giving the muscle, energy and hormonal systems a break. The schedule to use is as follows:

    Monday: Whole body 1
    Tuesday: OFF
    Wednesday: Whole body 2
    Thursday: OFF
    Friday: Whole body 3
    Saturday: OFF
    Sunday: OFF

    Monday: Whole body 1

    A) Front squat
    Reps: 5
    Tempo: 201
    Work sets: 5
    Rest between sets: 180 seconds

    B) Incline bench press
    Reps: 5
    Tempo: 201
    Work sets: 5
    Rest between sets: 180 seconds

    C) Seated rowing
    Reps: 5
    Tempo: 201
    Work sets: 5
    Rest between sets: 180 seconds

    Wednesday: Whole body 2

    A) Back squat
    Reps: 3
    Tempo: 201
    Work sets: 6
    Rest between sets: 180 seconds

    B) Close grip bench press
    Reps: 3
    Tempo: 201
    Work sets: 6
    Rest between sets: 180 seconds

    C) Barbell rowing
    Reps: 3
    Tempo: 201
    Work sets: 6
    Rest between sets: 180 seconds

    Friday: Whole body 3

    A) Back squat
    Reps: 2
    Tempo: 201
    Work sets: 8
    Rest between sets: 180 seconds

    B) Bench press
    Reps: 2
    Tempo: 201
    Work sets: 8
    Rest between sets: 180 seconds

    C) Deadlift
    Reps: 2
    Tempo: 201
    Work sets: 8
    Rest between sets: 180 seconds

    This phase is to be performed on the third week of the cycle. Don't skip it! It'll really help boost your bodybuilding gains in the future. Strive to move a lot of weight, but never sacrifice form for more weight!

    Conclusion

    This training program is to be followed for two to three consecutive cycles (10 to 15 weeks) for maximum gains. You can change the exercises with each new cycle, but you’ll find out it's not necessary for continuous gains on this program because the variation of training methods, volume, and intensity is enough to keep the body in an adaptive mode.

    This program is best suited to someone who wants to gain a lot of lean body mass; however, for it to be maximally effective, you should adopt a sound bodybuilding diet.

    The bottom line is that this program is extremely effective, probably even more so than you think!

    The great part is that Pendulum Bodybuilding is fun to do! The frequent variation will help you stay motivated and you'll end up enjoying your training just as much as your progress!

  5. #5
    OLYMPIAN Shawn Bellon's Avatar
    Join Date
    Feb 2009
    Location
    Utah
    Posts
    897
    Rep Power
    140487

    Default

    Hypertrophy-Specific Training
    By Bryan Haycock, M.Sc.

    The History of HST

    Hypertrophy-Specific Training™, or simply HST™, is a method of training designed to quickly and effectively induce whole body muscle growth. It arose out of the research looking at both the stimuli and mechanisms for muscle cell hypertrophy. HST is based on physiological principles of hypertrophy first discovered in the laboratory. These principles were then organized into a "method" of mechanically loading the muscle to induce hypertrophy. Of course, translating these principles into applicable methods (sets & reps & schedules) brings in some possibility of error. As the science continues to explore the exact mechanisms of muscle hypertrophy, this error will be whittled away. </SPAN>I didn't start out knowing how muscles grew. After all, it is a process that cannot be observed with the naked eye. In the beginning I simply did what others were doing. Then, I began reading muscle magazines and buying books. Still, I wasn't able to achieve the level of muscularity I saw so prominently displayed in the magazines.

    For about 10 years I trained with all the popular training styles. I made decent progress in the beginning but as time went by, I seldom saw changes in the mirror, at least not any I could get anyone else to notice. But I continued to pursue the art.

    As I entered college and graduate school, I finally had access to real research that was only just then beginning to take form. The interest in muscle growth is fairly new in academic circles. As I began to explore the research, it became clear to me that the routines and traditions I was exposed to as a bodybuilder, were NOT based on physiological principles on a cellular level.

    It was a "fantastic voyage" compared to the European inspired global view of training. At the microscopic level scientists were talking about things like "myogenic stem cells", "growth-factors", "mechanical loading", "synergistic ablation", "smeared Z-lines", "MAPk/ERK" and many other things hidden to the naked eye. All of these things were left out of the equation of traditional training routines.

    As hypertrophy-specific research progressed in specificity it was clear that traditional training routines had stumbled across many important principles of load induced muscle hypertrophy, but because of their limited perspective (volume and intensity) they failed to capitalize on some critical truths exposed by research at the cellular level.

    The principles of hypertrophy that HST is based on are as follows (not an exhaustive list):

    HST Principles

    1) Mechanical Load
    Mechanical Load is necessary to induce muscle hypertrophy. This mechanism involves but isn't limited to, MAPk/ERK, satellite cells, growth factors, calcium, and number of other fairly understood factors. It is incorrect to say "we don't know how muscle grows in response to training". The whole point of the HST book is not to discuss HST, but to present the body of research explaining how hypertrophy occurs. Then HST becomes a relatively obvious conclusion if your goal is hypertrophy.

    2) Acute vs. Chronic Stimuli
    In order for the loading to result in significant hypertrophy, the stimulus must be applied with sufficient frequency to create a new "environment", as opposed to seemingly random and acute assaults on the mechanical integrity of the tissue. The downside of taking a week of rest every time you load a muscle is that many of the acute responses to training like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels all return to normal in about 36 hours. So, you spend 2 days growing and half a week in a semi-anticatabolic state returning to normal (some people call this recovery), when research shows us that recovery can take place unabated even if a the muscle is loaded again in 48 hours. So true anabolism from loading only lasts 2 days at best once the load is removed. The rest of the time you are simply balancing nitrogen retention without adding to it.

    3) Progressive Load
    Over time, the tissue adapts and becomes resistant to the damaging effects of mechanical load. This adaptation (resistance to the stimulus) can happen in as little as 48 hours (Repeated Bout Effect or Rapid Training Effect). As this happens, hypertrophy will stop, though neural and metabolic adaptations can and may continue. As opposed to hypertrophy, the foundation for the development of strength is neuromuscular in nature. Increases in strength from resistance exercise have been attributed to several neural adaptations including altered recruitment patterns, rate coding, motor unit synchronization, reflex potentiation, prime mover antagonist activity, and prime mover agonist activity. So, aside from incremental changes in the number of contractile filaments (hypertrophy), voluntary force production (i.e. strength) is largely a matter of "activating" motor units.

    4) Strategic Deconditioning
    At this point, it is necessary to either increase the load (Progressive load), or decrease the degree of conditioning to the load (Strategic Deconditioning). The muscle is sensitive not only to the absolute load, but also to the change in load (up or down). Therefore, you can get a hypertrophic effect from increasing the load from a previous load, even if the absolute load is not maximum, assuming conditioning (resistance to exercise induced micro-damage) is not to extensive. There is a limit to the number of increments you can add to increase the load. You simply reach your maximum voluntary strength eventually. This is why Strategic Deconditioning is required for continued growth once growth has stopped (all things remaining equal).

    HST Methods
    Utilizing lactic acid as a stimulus for tendon repair/health
    Now HST incorporates a few other things such as higher reps (for lactic acid) to prepare the muscles and tendons for future heavy loads. This serves as "regular maintenance". Without it, you increase your risk of chronic injuries and pain. The metabolically-taxing reps enhance healing of strained tendons. Compound Exercises

    HST also suggests using compound exercises to maximize the effects of loading on as much muscle as possible per exercise.

    Progressively Adjusting reps to accommodate Progressive Load
    HST suggests that you use 2 week blocks for each rep range. Why? It has nothing to do with adaptation. It is simply a way to accommodate the ever increasing load. Of course, you could adjust your reps every week (e.g. 15,12,10,8,5,etc), but this is more complicated and people might not understand. Often times, in order to communicate an idea you must simplify things, even at the expense of perfection. If people can't understand it, they won't do it. What good would that do or anybody? Then, over time, people figure out for themselves the other possibilities that exist within the principles of hypertrophy.

    Low volume per exercise (average volume per week)
    HST suggests that you limit the number of sets per exercise per workout to 1 or 2. This is based on "some" evidence that sets beyond the first "effective" set do little more than burn calories. There is nothing wrong with burning calories, but when you get to be my age you just don't have the exercise tolerance that you once did. Using hormone replacement (HRT) therapy would of course, increase the number of sets you could do without undue stress.

    Some may question the validity of HST not utilizing more than 1 or 2 sets per exercise. The number of sets is set low to accommodate the frequency necessary to create an effective and consistent environment to stimulate hypertrophy. Over the course of a week, the volume isn't that different from standard splits (e.g. chest should tri, back bi, legs). (see table below)



    Instead of doing 6 sets on bench in one workout, those sets are spread over the course of a week (2 on Mon, 2 on Wed, 2 on Fri). Either way the muscle sees 6 sets each week, however, with HST the distribution of the loading sessions creates a consistent environment conducive to hypertrophy. When you do all six sets at once, you put unnecessary drain on the central nervous system (CNS) and invite centralized overtraining symptoms and burnout.

    Multiple Consecutive Eccentric Workouts

    HST utilizes, when practical, eccentric workouts for 2 consecutive weeks. This suggestion is only for exercises that can be performed in eccentric fashion without risk of injury. Eccentric sets are performed with weight that exceeds their 5 rep max. This is done to extend the progression in load, began at the beginning of the HST cycle, for an additional 2 weeks. The fear of over training is no greater during these two weeks than previous weeks if volume is controlled for. Recent research has demonstrated this. (1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17, to name a few) Clearly, the effects of eccentric muscle actions on muscle tissue are one of the most well researched subjects in exercise physiology. As the research continues to explore the facets of load induced muscle hypertrophy, HST will apply the new knowledge and become even more effective. For today, HST represents the state of the art and science of hypertrophy.

    I have now used these principles myself, and have used them successfully to train competitive bodybuilders for some time. It is not "specifically" designed for competitive track athletes, Powerlifters or Olympic lifters, although I have had many athletes from different sports apply HST to their off-season training with ground breaking results. It is designed according to research looking specifically at muscle hypertrophy, not muscle performance.

    This subject deserves a lot more attention than I am able to give it here. I will cover the topic more thoroughly in the future, including the references that first shed light on the principles that gave rise to HST. In the meantime, if you want to grow as fast as possible, you must apply currently know hypertrophy-specific training principles.



    • All maxes should be established before beginning the first cycle. Your maxes will determine what weights you will use throughout the entire cycle. Find your 15 rep, 10 rep, and 5 rep max lifts for each exercise you are going to use. For the second cycle simply add 5-10 pounds to all lifts.
    • There is an obligatory increase in weight (from 5-20 lbs.) each workout. This means that at times you may be working with less than your maximum weight for any given rep scheme. This is by design. You will reach max poundages for a given rep range on the last workout of each two week block.
    • Determining weights for each workout: Assign your max weights to the final workout of each 2 week block. Then, in 5-10 pound increments, assign weights in decreasing fashion starting from the last workout working backward to the first. So, for example, if your 10 rep max is 200 pounds, assign 200 pounds for the last workout of the 10 rep block, then assign weights that build up to your max in 6 workouts. For our example, using 5 pound increments, the weights for the whole 2 week block would be 175,180,185,190,195, and 200. Do this for each exercise for each rep scheme.
    • The obligatory increase in weight adheres to the principle of Progressive Load. Physiological systems always seek balance or homeostasis. This means they will react, change, and adapt in order to counter act the stressor that is forcing the system to go out of balance. In the case of mechanical loading, the load is the stressor, and an increase in connective tissue and muscle proteins is the reaction designed to bring the muscle back into homeostasis.
    • Repetitions will decrease every 2 weeks in the following order: 15 reps for 2 weeks Þ 10 reps for 2 weeks Þ 5 reps for 2 weeks Þ then continue with your 5 rep max for 2 weeks or begin 2 weeks of negatives. 15¹s can be skipped when you are about to start over after the first 8 week cycle. If you are feeling strain-type injuries coming on don't skip the 15s.
    • The decrease in reps accommodates the increasing load. However, the high rep workouts serve an important purpose. Higher volume anaerobic work benefits the muscle by both increasing resistance to injury as well as increasing functional capacity.
    • Sets will be limited to 1-2 per exercise. There is no problem with a single set per body part as long as it is a maximum effort and/or the rep tempo and form is strictly controlled or the weight is extremely heavy preventing further sets.
    • What most people understand to be overtraining is a result of Central Nervous System (CNS) fatigue. It has been mistakenly believed that overtraining symptoms arise from fatigue of the muscle tissue itself. Research has demonstrated this NOT to be the case. Keeping CNS fatigue low during frequent training allows dramatic strength gains, thus allowing higher and higher poundages to be used thus promoting ongoing hypertrophy.
    • Each muscle group should be loaded 3 times per week. This adheres to the Frequency Principle. A loading stimulus for hypertrophy must be frequent enough to create a consistent ³environment² for the muscle to adapt to. If the muscle is loaded too infrequently, the muscle will adapt and then un-adapt before the stimulus is applied again.
    • Sunday, Tuesday, Thursday & Saturday are rest days. Light cardio (20-40 min.) may be performed on rest days. Incline treadmill (brisk walk) should be first choice.
    • Rest is important. Although it is fine to experience some accumulation of fatigue, adequate and regular rest is important to avoid injuries and control stress.
    • Complete each workout using designated poundages even if muscles are slightly sore from previous workout. It is important to know the difference between an injury and ordinary muscle soreness. NEVER train a muscle that is at risk of injury. Always warm up sufficiently to avoid injury.
    • Following each 6-8 week cycle, a one-week period of Strategic Deconditioning should be taken during which no, training should be performed. This time is used to recuperate and allow any minor over-use injuries to heal. Try to get plenty of sleep as well as participate in leisure activities outside of the gym.
    • Strategic Deconditioning is very important for long term growth. You have to do it eventually if you hope to bust a previous plateau in ³size². Once your muscle is tuff as shoe leather, all the work in the gym serves only to maintain what size you already have. SD primes the muscle to respond once again to the training stimulus and allows growth to resume.
    • The whole workout can be split into a morning and afternoon session. It can likewise be doubled, performing the same workout morning and evening. Keeping volume (number of sets and exercises) low is critical if doubling the workout.


    NOTE: Workouts should be done in similar fashion for each rep scheme using the appropriate poundages determined by your *RM.


    References: 1: Nosaka K, Newton M. Repeated Eccentric Exercise Bouts Do Not Exacerbate Muscle Damage and Repair. J Strength Cond Res. 2002 Feb;16(1):117-122.
    2: Nosaka K, Newton M. Concentric or eccentric training effect on eccentric exercise-induced muscle damage. Med Sci Sports Exerc. 2002 Jan;34(1):63-9.
    3: Proske U, Morgan DL. Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications. J Physiol. 2001 Dec 1;537(Pt 2):333-45.
    4: Nosaka K, Newton M, Sacco P. Responses of human elbow flexor muscles to electrically stimulated forced lengthening exercise. Acta Physiol Scand. 2002 Feb;174(2):137-45.
    5: Allen DG. Eccentric muscle damage: mechanisms of early reduction of force. Acta Physiol Scand. 2001 Mar;171(3):311-9.
    6: Clarkson PM. Eccentric exercise and muscle damage. Int J Sports Med. 1997 Oct;18 Suppl 4:S314-7.
    7: Paddon-Jones D, Abernethy PJ. Acute adaptation to low volume eccentric exercise. Med Sci Sports Exerc. 2001 Jul;33(7):1213-9.
    8: Nosaka K, Sakamoto K, Newton M, Sacco P. How long does the protective effect on eccentric exercise-induced muscle damage last? Med Sci Sports Exerc. 2001 Sep;33(9):1490-5.
    9: McHugh MP, Connolly DA, Eston RG, Gleim GW. Exercise-induced muscle damage and potential mechanisms for the repeated bout effect. Sports Med. 1999 Mar;27(3):157-70.
    10: Nosaka K, Sakamoto K, Newton M, Sacco P. The repeated bout effect of reduced-load eccentric exercise on elbow flexor muscle damage. Eur J Appl Physiol. 2001 Jul;85(1-2):34-40.
    11: Rennie MJ. How muscles know how to adapt. J Physiol. 2001 Aug 15;535(Pt 1):1.
    12. Nosaka K, Sakamoto K. Effect of elbow joint angle on the magnitude of muscle damage to the elbow flexors. Med Sci Sports Exerc. 2001 Jan;33(1):22-9.
    13: Lieber RL, Friden J. Morphologic and mechanical basis of delayed-onset muscle soreness. J Am Acad Orthop Surg. 2002 Jan-Feb;10(1):67-73.
    14: Nosaka K, Clarkson PM. Influence of previous concentric exercise on eccentric exercise-induced muscledamage. J Sports Sci. 1997 Oct;15(5):477-83.
    15: Carson JA. The regulation of gene expression in hypertrophying skeletal muscle. Exerc Sport Sci Rev. 1997;25:301-20.
    16:. Lieber RL, Friden J. Mechanisms of muscle injury after eccentric contraction. J Sci Med Sport. 1999 Oct;2(3):253-65.
    17: Nosaka K, Clarkson PM. Muscle damage following repeated bouts of high force eccentric exercise. Med Sci Sports Exerc. 1995 Sep;27(9):1263-9.

    Bryan Haycock, author and founder of the Hypertrophy-Specific Training (HST) method and Hypertrophy-Specific Nutrition (HSN), began lifting weights in 1978. Over the last 23 years he has incorporated his passion for bodybuilding into his education as a physiologist and career as a writer and consultant for the sport supplement industry. In October of 2000, Bryan wrote a short unassuming article describing a method of training that research had indicated would lead to the greatest degree of muscle growth. He called it Hypertrophy-Specific Training. Although he and his clients had been using this method for sometime, he had never shared it publicly. In late 2001, frustrated with currently available supplements, Bryan recognized the opportunity to better meet the needs of his peers working professionally in the health/fitness industry by creating a line of ultra high quality products that could be used by him and other professionals.
    Attached Images Attached Images

  6. #6
    OLYMPIAN Shawn Bellon's Avatar
    Join Date
    Feb 2009
    Location
    Utah
    Posts
    897
    Rep Power
    140487

    Default

    5x5 Training
    Written by Needsize

    The premise of the routine is progressive overload, meaning that every week you are putting increasing amounts of stress on the muscles, generally through small increases in the amount of weight used. The progressive overload forces the body to grow to adapt to the increasing amounts of stress, even though the body really isnt training to failure.

    The routine consists of choosing a heavy compound exercise to use for each bodypart, these can include, squat, deadlifts, bench press, close grip bench, standing barbell curls, military press, etc. On top of the initial 5x5, you also choose 2 other exercises, and aim to do 2 sets on each, of 8-10 reps per set.

    Here's a sample routine

    Chest

    Flat bench 5x5
    incline dumbell press 2x8-10
    incline flyes 2x8-10

    The key for me when using this routine is to start light, at weights that you can easily nail your reps and concentrate on form. For example, say you can bench 225lbs for 8 reps, start with 195lbs on the bar. This should be easy, but if you keep your reps slow and in control, you will still get a good pump and have a good workout. Next week, bump up the weight by a SMALL increment, remember the key is to be able to keep adding weight, it's not a race to get to the massive poundages. If you add too quickly you will plateau in a hurry and the routine wont do jack for you. So you hit 5x5 on 195, next week its 200, the week after 205, etc. When you get to a point where you're starting to have trouble hitting your reps, add something extra to help, if you're natural, thats when I would throw in creatine and whatever else as this will help you keep adding weight. If you dont get all 5x5, then do not add more weight next week, stick with the same and the odds are you'll hit it next time you try.

    This routine is very effective as it targets fast twitch muscle fibres(5x5) as well as slower twitch(8-10reps) all in the same workout. Generally when done correctly you can gain lots of size as well as some pretty incredible strength all at the same time. I'm only a bodybuilder and dont give a rat's ass about strength, but have hit lifts (ie, deadlift 550lbs for 5 reps) that would allow me to compete as a powerlifter.

    Eventually no matter what you are doing or what you are on, the strength gains will come to an end. What I have found worked well for me was when I couldnt add more weight to the 5x5, I switched over to 5x3 instead, and was able to keep adding weight. The beauty there is that as you keep adding weight past where you were stuck on the 5x5, that weight you were stuck on will feel like a joke when you go back to it as you were just lifting more, albiet for less reps.

    Here's an example I used when my squats went stale. I had been stuck on 405lbs for a while, but just couldnt get all my sets so that I could add more weight, so heres what I did.

    week 1 410lbs 5x3reps

    week 2 415lbs 5x3reps

    week 3 420lbs 5x3 reps

    week 4 425lbs 5x3 reps

    week 5 430lbs 5x3reps

    week 6 435lbs 5x3 reps

    then back to 5x5

    week 7 405lbs 5x5(now this felt really light after 435lbs)

    week 8 410lbs 5x5
    etc.......

    But this time when I finally plateaued again, I was squatting 445lbs for 5's. Notice the weight increases were very small, percentage wise it was almost nothing, but see how it added up. When I first started the 5x5 routine back in the day, I was squatting 225lbs for 5x5, and since then the program has allowed me to put over 200lbs on my squat, and about 4" on my quads

    I forgot to mention, I dont think this approach will work for calves as you need a higher rep range

    No, not all 5x5 are to failure, the first couple you should have to work for and get a good pump from, but they wont be to complete failure or you wont have a chance of getting all your sets. What tends to happen with me is a set feels pretty close to failure, but after a rest of 3-4 minutes, I can hit the next set easily enough. I do take to 8-10 reps to failure though

    when supersetting I wait that minute or so between every set, so a set for bis, wait 1-1 1/2 minutes, do a set for tris, and so on. On the 5x5 I rest 3-4 minutes for say squats, but on most others, including deads I superset with another exercise same as with arms. For the 8-10 ones, usually around 2 minutes, but I cut that lower and lower as I progress through the workout

    I wear a watch so I keep the breaks consistent, this way I know that if I go up in weight or anything then it wasnt because I rested longer. Its during the 8-10 sets that I start cutting the rest times down

    I've got my body split into 4 days, which leaves me with 3 rest days per week

    Day 1 chest/calves
    Chest- see earlier post
    standing calve raises 5x15

    Day 2 back/shoulders
    military press 5x5
    side laterals 3-5x8-10
    deads 5x5
    chins 2x8-10
    shrugs 2x8-10
    rows 2x8-10
    bent over laterals 2x8-10

    Day 3&4 rest

    Day 5 bis/tris
    close grip bench 5x5
    standing barbell curls 5x5
    weighted dips 2x8-10
    incline dumbell curls 2x8-10
    skull crushers 2x8-10
    preacher curls 2x8-10

    Day 6 legs
    squats 5x5
    leg press or hacks 2x8-10( I dont do any more exercises for quads as I dont need to)
    stiff legged deads 2x8-10
    leg curls 2x8-10
    seated calve raises 5x15
    abs - weighted static holds

    Day 7 rest

    It's pretty rare that I change the 5x5 exercises as there really arent that many good mass building exercises. For tri I sometimes switch close grip with weighted dips(but frankly I dont want to add any more weight to my dips), maybe switch military press with dumbells, etc... But there is no substitute for deads and squats, and using a bar instead of dumbells on stuff like bench or curls give me more freedom to add whatever amount of weight that I want, instead of having to go up 5lb per side every time

    Another Sample routine

    Day 1 chest/calves
    Flat bench 5x5
    incline dumbell press 2x8-10
    incline flyes 2x8-10
    standing calve raises 5x15

    Day 2 Back/Shoulders
    military press 5x5
    side laterals 3-5x8-10
    deads 5x5
    chins 2x8-10
    shrugs 2x8-10
    rows 2x8-10
    bent over laterals 2x8-10

    Day 3&4 rest

    Day 5 Bis/Tris
    close grip bench 5x5
    standing barbell curls 5x5
    weighted dips 2x8-10
    incline dumbell curls 2x8-10
    skull crushers 2x8-10
    preacher curls 2x8-10

    Day 6 Legs
    squats 5x5
    leg press or hacks 2x8-10( I dont do any more exercises for quads as I dont need to)
    stiff legged deads 2x8-10
    leg curls 2x8-10
    seated calve raises 5x15
    abs - weighted static holds

    Day 7 rest

  7. #7
    OLYMPIAN Shawn Bellon's Avatar
    Join Date
    Feb 2009
    Location
    Utah
    Posts
    897
    Rep Power
    140487

    Default

    German Volume Training is a method of strength and mass building endorsed by Charles Poliquin. Gains of 10 pounds or more in six weeks are not unusual. Poliquin’s research into strength training is extraordinary to say the least. His methods work. The following is based on his advanced GVT protocol. This routine is meant for advanced athletes with strong mind-muscle connections and abilities to cope with intense training. If training progression has stalled, then a new routine may be in order to get back on track. It may be necessary to take a few days of recovery and detraining, before beginning an advanced volume training split. One step back - three steps forward.

    GVT works through a process of progressive fatigue, over several sets using the same load. Lactate levels build up causing an increase in testosterone and growth hormone, anabolic hormones supporting muscle gain and fat loss. With proper loads and rest intervals, an adrenal response also occurs with increased neural efficiency. The first few sets should be relatively easy - on purpose. By the fifth or sixth set, muscular failure should be evident. But then the real magic of GVT occurs: a rebound in strength by the seventh or eighth set. It can feel uncanny but should be a welcomed event; an appropriate response brought about by the training theory.

    Advanced GVT, using lower repetitions per set than a standard GVT routine, is a very demanding program. Recovery days will need to be frequent until a better assessment can be made. Retraining too soon will cause overreaching symptoms to emerge. Poliquin suggests training each body part every five days, but only performing the same exercise every 10 days. Exercises completed within two workouts will be similar, but different enough to recruit a different motor pool.

    Keep within target rep counts, adding small increments each week. Dropping below target rep counts will help, as long as there is a strict adherence to the rest intervals. However, your workout should progressively try and obtain the heavier load at the target rep count before proceeding. The same load for more reps is a significant gain in limit strength - especially over 10 sets! But if repetitions are taken too high, the sets will not be intense enough for an advanced trainee to maximize gains.

    As always, use a training journal and only count the reps performed in strict form.

    Diet

    Typical method: high-protein and high-calorie diet. Protein, carbs and fats are restricted enough to maintain a zone-type ratio of 40-30-30. Since keeping total calorie intake high is priority, some days carbs will be higher.

    Cardio Training

    Minimize aerobic training during the cycle but still perform with an attempt to simply maintain current conditioning.

    Volume Training

    Rest Intervals: There is minimal rest between sets (about 60-100 seconds between supersets; for example, A-1, A-2, 60 seconds rest then repeat), which gives a process of accumulative fatigue. Proper rest intervals must be strictly enforced to get the desired effect.

    Tempo: For long range movements such as squats, dips and pull-ups, a 4-0-X-0 tempo is used; lower the weight in four seconds and immediately change direction and lift explosively for the concentric portion. Use a 3-0-X-0 tempo for movements such as curls and triceps extensions. Advanced trainees, because of their enhanced neurological efficiency, should only use explosive concentric tempos.

    Number of Exercises: A limited number of exercises per body part are performed. Therefore, exercises that recruit a lot of muscle mass are preferred.

    Overload Mechanism: Flat pyramids are used for each session - the load never changes. Once you are able to do 10 sets of x reps, adhering to the constant rest intervals, loads are increased on the bar by about 8 percent, and the process repeats. Forced reps, negatives, or burns are avoided; as the volume of the work will take care of the hypertrophy and result in deep muscle soreness without having to resort to set prolongation techniques.

    Extreme Stretching: After completing a routine, extreme static stretching is finished for 40-60 seconds per muscle. This helps stretch the muscle fascia and prepare it for increased muscle growth.

    Following is the routine:

    Complete Alpha days, Bravo days and then repeat (variable rest days).
    Continue making the rep/load adjustments with small variations from the outline.

    Alpha: Chest, Back and Delts

    A-1: Flat Barbell Presses
    10 sets of 5 on a 40X0 tempo
    A-2: Bent Barbell Rows
    10 sets of 5 on a 40X0 tempo
    Rest ~100 seconds

    B-1: Incline Dumbbell Flyes
    3 sets of 8 on a 40X0 tempo
    B-2: Reverse Rear Delt Flyes
    3 sets of 8 on a 40X0 tempo
    Rest ~90 seconds

    Military Dumbbell Press
    3 sets of 8 on a 40X0 tempo

    Alpha: Legs

    A-1: Barbell Squats
    10 sets of 5 on a 40X0 tempo
    A-2: Hammer Strength Leg Curls
    10 sets of 5 on a 40X0 tempo
    Rest ~100 seconds

    B-1: Hammer Strength Leg Extensions
    3 sets of 8 on a 30X0 tempo
    B-2: Romanian Deadlifts
    3 sets of 8 on a 40X0 tempo
    Rest ~90 seconds

    Seated Calve Raise
    3 sets of 15 on a 30X0 tempo

    Alpha: Arms and Abs

    A-1: Incline Dumbbell Curls
    10 sets of 5 on a 30X0 tempo
    A-2: Close Grip Bench Press
    10 sets of 5 on a 30X0 tempo
    Rest ~100 seconds

    B-1: Cambered Reverse Curls
    3 sets of 8 on a 30X0 tempo
    B-2: High Pulley Triceps Extensions
    3 sets of 8 on a 30X0 tempo
    Rest ~90 seconds

    Hanging Straight Leg Lifts
    3 sets of max on a 40X0 tempo

    Bravo: Chest, Back and Delts

    A-1: Incline Dumbbell Presses
    10 sets of 5 on a 40X0 tempo
    A-2: Wide Grip Pull-Ups
    10 sets of 5 on a 40X0 tempo
    Rest ~100 seconds

    B-1: Hammer Strength Presses
    3 sets of 8 on a 40X0 tempo
    B-2: Hammer Strength Rows
    3 sets of 8 on a 30X0 tempo
    Rest ~90 seconds

    Military Barbell Press
    3 sets of 8 on a 40X0 tempo

    Bravo: Legs

    A-1: Leg Press
    10 sets of 5 on a 40X0 tempo
    A-2: Hammer Strength Leg Curls
    10 sets of 5 on a 30X0 tempo
    Rest ~100 seconds

    B-1: Hammer Strength Hack Squats
    3 sets of 8 on a 40X0 tempo
    B-2: Back Extensions
    3 sets of 8 on a 40X0 tempo
    Rest ~90 seconds

    Leg Press Calve Raise
    3 sets of 15 on a 30X0 tempo

    Bravo: Arms and Abs

    A-1: Standing Barbell Curls
    10 sets of 5 on a 30X0 tempo
    A-2: Incline Cambered Triceps Extensions
    10 sets of 5 on a 30X0 tempo
    Rest ~100 seconds

    B-1: Standing Dumbbell Hammer Curls
    3 sets of 8 on a 30X0 tempo
    B-2: Low Pulley Triceps Extensions
    3 sets of 8 on a 30X0 tempo
    Rest ~90 seconds

    Hanging Straight Leg Lifts
    1 set of max on a static hold in the contracted position

  8. #8
    OLYMPIAN Shawn Bellon's Avatar
    Join Date
    Feb 2009
    Location
    Utah
    Posts
    897
    Rep Power
    140487

    Default

    The HSS-100 Program — Bodybuilding With an Edge
    by Christian Thibaudeau

    The Most Powerful Muscle Building Program Ever?

    When you observe the strength training community, you quickly notice how each coach has his own "pet program." For example, Coach Staley has EDT, Coach Poliquin has GVT and GBC, Chad Waterbury has several different programs, Westside guys have, well, Westside training, and the list goes on and on.

    My problem is that I love the iron game so much that I'm never able to design what I'd call my "ultimate program." Sure, when I first talked about Optimized Volume Training it made a lot of noise, and many people fell in love with the program and the results it brought on. But I have a deep-rooted, visceral need to experiment and find new ways to spark muscle growth. As such, I always hated to limit myself to the confines of one single training methodology.

    I personally need to be allowed some freedom when designing or using a program, and I'm sure that a lot of you are the same way. That having been said, it's also important to have a certain framework to work from. So I recently designed a training system specifically for bodybuilding purposes; one that has proven to be super effective for all those who've used it, and which still allows for a lot of variation.

    This system is called HSS-100. Quite frankly, I never used anything as powerful when it comes to building muscle mass.


    HSS-100: What Does That Mean?

    While it's a cool name for a program, it must mean something, right? It sure does:

    H = Heavy lift

    S = Superset (or triple set)

    S = Special technique or special exercise

    100 = 100 rep set


    Let's break it down!

    Exercise 1: Heavy lift performed as a stand-alone

    Heavy lifting can stimulate muscle growth even though you're "technically" outside of the proper hypertrophy zones. It does so via three mechanisms:

    1) Direct Action: Heavy lifting places an important growth stimulus on the fast twitch fibers. While the total volume might not be high enough to stimulate maximum muscle growth, it can certainly increase FT fiber size.

    2) Indirect Action: Gaining strength will allow you to use more weight during a subsequent accumulation phase and this will translate into much improved gains.

    3) Potentiating Action: Heavy lifting improves the CNS's capacity to recruit the high threshold fast twitch muscles fibers. These have the highest growth potential but are very difficult to stimulate. Increasing neural efficiency is a very effective way to develop the capacity to stimulate them and thus drastically enhance growth potential.

    Plus, heavy lifting increases myogenic tone (tonus) which makes your muscles appear and feel "harder."

    For this first exercise in your workout, you should pick a compound movement, preferably with free weights. For example:

    Quads: Front or back squat

    Hamstrings: Romanian deadlift or good morning

    Back: Bentover barbell rowing or chest-supported dumbbell rowing

    Pectorals: Incline, flat, or decline press (barbell or dumbbells)

    Deltoids: Push press, military press, dumbbell shoulder press

    Biceps: Standing barbell curl (barbell or EZ-bar)

    Triceps: Close-grip press (incline, flat or decline) or JM press

    Traps: Power shrugs (barbell or dumbbells)

    You should train this first exercise mostly in the 4-6, 6-8, and 8-10 rep ranges, although it's possible to go down to 2-4 reps from time to time.

    Between 3 to 5 sets should be performed (3 sets if working in the 8-10 range; 4 sets if working in the 6-8 range; and 5 sets if working in the 4-6 range).

    Exercise 2: Superset (or triple set)

    A superset (basically alternating between two different exercises) can stimulate hypertrophy via several pathways. First of all, it drastically increases training density, which has been shown to favor the onset of an anabolic hormonal milieu mostly via an increase in growth hormone release. While I'll be the first to admit that transient hormonal changes won't turn you into the incredible hulk, when you want to attain that perfect physique every little bit helps.

    A superset can also allow you to thoroughly stimulate a certain muscle group. This is accomplished by coupling a compound exercise with an isolation exercise. While it's no secret that big multi-joint, complex exercises are the best growth stimulator, they do have their shortcomings, the most important being that your body will always strive to complete the exercise with the less energy expenditure/effort as possible. This means that it won't necessarily put the most training stress on the desired muscle group, but rather on the one best suited to do the job.

    For example, you might perform the bench press to build up your pecs, but if your front delts and/or triceps are overpowering, chances are that your chest will be left sub-optimally stimulated from your bench pressing work. By adding an isolation exercise for the pectorals either after (post-fatigue), before (pre-fatigue), or before and after (pre and post-fatigue) you'll be able to fully fatigue the chest.

    As we just saw, there are three main types of supersets:

    1. Pre-fatigue (isolation first, compound second): Advantageous if you have problems recruiting a muscle group during a compound movement. Pre-fatiguing the muscle group will make it fail first during the compound lift.

    Pre-fatiguing the muscle will also increase the mind-muscle connection as you'll "feel it" more because of the pre-existing fatigue/burn. So if you have problems "feeling" or recruiting a certain muscle group, pre-fatigue might be the solution. The downside is that you'll have to use less weight for the compound movement because of the pre-fatigued state of the muscle.

    2. Post-fatigue (compound first, isolation second): The main advantage of this method is that it allows you to keep on using big weights in the compound lifts because you're finishing the muscle with the isolation exercise instead of fatiguing it first. In most cases, this will lead to better growth stimulation.

    However, if you have problems recruiting or feeling a certain muscle group during the compound lift, the post-fatigue method might not be as effective as the pre-fatigue method.

    3. Pre and post-fatigue (isolation, compound, isolation): This method combines the preceding two methods into one giant set of three exercises. It's very effective as it'll ensure that you fully annihilate the targeted muscle group, plus it'll improve the mind-muscle connection by pre-fatiguing it.

    The downside is that this method is tremendously stressful on the body and nervous system. More than one such set is probably overkill for most natural trainees. However, if you decide to use this method and perform only one such giant set, it can prove to be quite effective.

    Exercise 3: Special exercise or technique

    The third exercise is used to really isolate the desired muscle group or portion of a muscle group. This is accomplished either by selecting a special exercise or a training technique favoring the development of the muscle group (e.g. iso-dynamic contractions are great to build the back, biceps, and hamstrings).

    Here are some exercise suggestions:

    Chest

    Combo Press

    Combo Low Incline Press

    Multi-Angle Dumbbell Press

    Start at a high incline, perform reps to failure, drop down to a low incline, perform reps to failure, drop down to a flat press, and once again rep out to failure. Keep the same weight for all angles and don't rest between positions.

    Close-to-Wide Dumbbell Press

    Press-to-Flies Dumbbells

    Simply execute the concentric (lifting) portion of the movement as a dumbbell press then the eccentric (lowering) portion as a dumbbell flye.

    Back

    Rope Lat Pulldown

    Eagle Pulldown

    Seated Rope Rowing (trunk bent forward)

    Spider Rowing

    Rack Pull

    Chest Supported Incline Shrug

    One-Arm Barbell Rowing

    Scapular Retraction

    Quads

    Sissy Hack Squat

    Pulley Hip-Belt Squat

    Isometric Bulgarian Squat (30-60 seconds per leg)

    Sissy Squat

    One-Leg Squat

    Hamstrings

    Pull-Through

    Loaded Back Extension

    One-Leg Back Extension

    Biceps

    Wide Grip/Elbows-In Preacher Curl

    Close Grip/Elbows-Out Barbell Concentration Curl

    Jettison Technique Barbell Curl

    The Jettison curl is a form of drop set. You begin with a dual source of resistance: a barbell plus a resistance band. You perform reps to failure with both implements. As you reach failure, you drop the resistance band and continue to rep out with only the bar. When you once again reach failure, you drop the bar, grab the band, and finish off with more reps to failure.

    Drag Curl

    2/1 Curl

    As you can see by the pics, you lift the weight with two arms and lower it using only one.

    Triceps

    Decline Dumbbell Triceps Extension

    Rotating Triceps Extension

    Bodyweight Triceps Extension

    Traps

    Lean Away One-Arm Shrugs

    Calf Machine Shrugs

    Haney Shrugs

    Supinated Cable Shrugs

    Deltoids

    Ahrens Press

    Exercise 4: 100-Rep Set

    The final exercise of the workout is a "flushing" set of 100 repetitions. Ideally you'd complete the 100 reps without any rest, but at first, while you build up your work capacity, it's okay to take a few 3-5 second pauses during the set.

    The purpose of this set isn't to stimulate hypertrophy directly, but rather to enhance recovery from the previous workload. The very high rep/low intensity set will increase muscle flushing which will help bring blood and nutrients to the muscle group as well as the tendons.

    It'll also help get rid of the metabolic wastes accumulated during the workout. Plus, systematic use of very high rep sets can increase muscle capillary density (more blood vessels going to the muscles) which will further enhance recovery capacity as well as work capacity.

    There will still be a minimal hypertrophy effect from such sets, mostly in the slow-twitch muscle fibers. While athletes don't want that, bodybuilders who are only interested in size will accept any added hypertrophy they can get!


    Workout Breakdown

    How do you put all this together? I'll show you! A workout will look like this:

    Accumulation Phase (4 weeks)

    Heavy: 4-5 sets in the 6-8 rep range (with occasional foray into the 4-6 range)

    Superset (pre-fatigue) isolation movement: 3 sets of 10 to 12 reps

    Superset (pre-fatigue) compound movement: 3 sets of 8 to 10 reps

    Special exercise: 3-4 sets of 10-12 reps

    100-reps exercise: 1 set of 100 reps

    Intensification Phase (4 weeks)

    Heavy: 4-5 sets in the 4-6 rep range (with occasional foray into the 1-3 range)

    Superset (post-fatigue) compound movement: 3 sets of 6 to 8 reps

    Superset (post-fatigue) isolation movement: 3 sets of 8 to 10 reps

    Special exercise: 3-4 sets of 8-10 reps

    100-reps exercise: 1 set of 100 reps

    High Volume Phase (4 weeks)

    Heavy: 4-5 sets in the 8-10 rep range (with occasional foray into the 6-8 range)

    Superset (pre and post-fatigue) isolation movement: 1-2 sets of 10 to 12 reps

    Superset (pre and post fatigue) compound movement: 1-2 sets of 8 to 10 reps

    Superset (pre and post-fatigue) second isolation movement: 1-2 sets of 12 to 15 reps

    Special exercise: 3 sets of 12-15 reps

    100-reps exercise: 1 set of 100 reps

    Max Strength Phase (4 weeks)

    Heavy: 5-6 sets in the 1-3 rep range

    Superset (post-fatigue) compound movement: 3 sets of 4 to 6 reps

    Superset (post-fatigue) isolation movement: 3 sets of 6 to 8 reps

    Special exercise: 3-4 sets of 6-8 reps

    100-reps exercise: 1 set of 100 reps


    Training Split

    With HSS-100, I suggest training each muscle group once every 5-7 days to allow for maximum recovery. The following split is adequate:

    Monday: Quads

    Tuesday: Back/Traps

    Wednesday: OFF

    Thursday: Hamstrings

    Friday: Chest/Shoulders

    Saturday: OFF

    Sunday: Biceps/Triceps


    Conclusion

    The HSS-100 system is probably the most powerful muscle-building program I've ever designed or tried. Understand that this program is designed to put a lot of beef on your frame and necessitates a large caloric intake with at least 1.25 grams of protein per pound of bodyweight.

    Proper post-workout nutrition is a must and so is during-workout nutrition. The latter will allow you to reap the most benefits of the 100-rep set: you'll have more nutrients floating in your bloodstream to carry in your muscles during the 100-rep set.

    The beauty of this program is that it can be adapted to your liking and needs. It allows for some variety while keeping its powerful effect. Most of all, it makes training fun again!

  9. #9
    OLYMPIAN Shawn Bellon's Avatar
    Join Date
    Feb 2009
    Location
    Utah
    Posts
    897
    Rep Power
    140487

    Default

    The Max-OT Basics
    4 to 6 - 6 to 9 - 2 to 3 Minutes - 30 to 40 Minutes - 5 to 7 Days
    Max-OT follows a specific and proven set of parameters that are key to maximizing muscle growth. These specific parameters are the underlying core of Max-OT's physiological impact on muscle. If you remember one thing from this lesson remember this - a muscle will only adapt (grow) if it is forced to do so. The mechanics of Max-OT's are designed to force muscle to grow each and every workout. As far as I am concerned, if you aren't growing from each workout you're wasting your time. In a nut shell, but nowhere near complete, you can summarize Max-OT like this:

    1. Each workout should last approximately 30 to 40 minutes.
    2. Train only 1 or 2 muscle groups per workout/day.
    3. Do 6 to 9 total heavy sets per muscle group.
    4. Do 4 to 6 reps per set.
    5. Rest 2 to 3 minutes between sets. (STR)
    6. Train each muscle group once every 5 to 7 days. (ITR)
    7. Take a 1 week break from training every 8 to 10 weeks.

    As you can see there is a small bit of leeway in each of these rules. A very small bit. Max-OT is designed specifically around these parameters. To be completely successful and get the maximum benefits from Max-OT you must follow these rules exactly as they are presented. You cannot adapt the rules you like and discard the ones you don't. Each parameter depends on and works with the other parameters. Each workout should last approximately 30 to 40 minutes. If your workouts are lasting more than 40 minutes something is wrong. In fact, they should be much closer to 30 minutes than 40 minutes. Now I understand there are situations at certain gyms - crowds - that make this a tough proposition, but it's very important that your workout is completed in this duration of time. If that means finding another gym to train at then start looking. If you are training with more than one workout partner and this extra man is stretching your workout then you need to make adjustments - lose the third wheel. This imposed time limit fits neatly into Max-OT's fundamental principle - Intensity. Max-OT defined intensity is "Maximum muscle overload in the minimum amount of time." The Max-OT 30 to 40 minute workout offers the following benefits: It's much more feasible to maintain maximum mental and physical intensity for 30 to 40 minutes than for 90 minutes. In fact, after 30 minutes mental focus and intensity start to decline rapidly. Training for 30 to 40 minutes maximizes hormonal spikes related to high-intensity training. Max-OT training maximizes key hormonal output based on intensity and duration. Training for 30 to 40 minutes optimizes the "anabolic-window" high-intensity training provides. Going beyond the 40 minute threshold places you outside the optimum hormonal response time. Training beyond 40 minutes increases the risk of over-training and increases catabolic hormone secretion. As you drift outside the "anabolic-window" you enter a detrimental "catabolic" phase. Training beyond 40 minutes decreases anabolic activity. So as you can see, there are physiological advantages to keeping your workout in the 30 to 40 minute range. And there are definite physiological disadvantages to training beyond 40 minutes. Max-OT is all about efficiency. You'll see the word efficiency used many times throughout this course. Train only 1 or 2 muscle groups per workout/day. Max-OT training involves maximum muscle fiber stimulation and overload in a minimum amount of time. In order to accomplish this, adjustments must be made to achieve these objectives within the desired "optimal-time" parameter. Training one muscle group per workout is paramount to the Max-OT principles as it optimizes key physiological and psychological high-points designed to extract the greatest effect from your training. Every time you train the Max-OT way, you leave the gym fully confident that you performed a workout that will result in muscle growth. The Max-OT "one body-part per day" principle takes advantage of the "duration of maximum intensity" that occurs both physically and mentally when you train. By pre-establishing in your mind that you will only be training 1 muscle group you are able to generate much greater mental focus and intensity. This psychological "edge" directly and favorably impacts physical intensity output. Bottom line, you train each muscle group much harder, achieve greater muscle fiber contraction, greater overload, and spark more muscle growth by establishing 100% physical intensity and 100% mental focus.

    Do 6 to 9 total heavy sets per muscle group. For each muscle group you train Max-OT principles stipulate between 6 and 9 total "heavy" sets. That's total heavy sets. No matter how many exercises you do, you will only do between 6 and 9 total heavy sets per muscle group.

    What's a Max-OT "heavy" set? A Max-OT heavy set is a set done with a weight that will allow at least 4 reps, but no more than 6 reps. This is very important and fundamental to Max-OT.

    What's a Max-OT set? A Max-OT set is a set performed to "positive failure" with a heavy weight for 4 to 6 reps. In other words, a warm-up set is not a "Max-OT set". It is a warm-up set and that's it. So don't count your warm-up sets as part of your 6 to 9 sets per body part. This is important.

    What is "Positive-Failure"? Positive failure is when a set is performed to the positive limit of muscle exhaustion. In other words, you are done with a set when you are no longer able to complete a rep on your own. This positive-failure should occur between the fourth and sixth rep. Max-OT does not employ forced reps beyond maybe partial help on the last rep of a set. Contrary to what most have been led to believe, forced reps are counter productive to building muscle. They artificially fatigue the muscle, deplete muscle energy stores, and produce non-progressive overload just to name a few. How many times have you seen people in the gym training and one guy's spotting another and yelling in his face to do two more reps when he really should have stopped two reps ago. Do not do forced reps.

    Do 4 to 6 reps per set. This is the heart of Max-OT. You will do 4 to 6 reps on virtually all lifts. There will be some lifts that you will do a little more reps on, but only a few. The 4 to 6 rep range is important and critical to success of Max-OT. We will go deeper into the understanding of this further in the course, but for right now you need to ingrain this "4 to 6 reps" into your mind.

    What is meant by 4 to 6? When I say to do between 4 and 6 reps, this means that you will use a weight that is light enough to allow you to getat least 4 reps, but is also heavy enough to where you cannot do any more than 6 reps. If you can't do 4 reps, then the weight is too heavy. If you can do more than 6 reps, then the weight is too light. This is important and is critical component of Max-OT. 4 to 6 reps is the "ideal" rep scheme for building muscle. It allows maximum muscle fiber overload and maximum muscle fiber recruitment.

    Intensity

    A big advantage (aside from the physiological benefits) is that it's much easier to mentally focus your energy on a set of 4 to 6 reps than it is on a set of 10 to 12 reps. Knowing that your set will be short and intense will allow you to generate maximum mental intensity, maximum muscle contraction, and maximum muscular force. Max-OT, in itself, is a more productive muscle building approach that literally acts synergistically with each technique, component, and principle to exponentially accelerate your results. Once you understand that heavy weight is the most influential stimulus for muscle growth, you will continue to strive for greater overload. You will continue to get bigger and stronger in less time.

    Rest 2 to 3 Minutes Between Sets - STR. Max-OT, as its name inspires, is all about maximum intensity and maximum overload for maximum results. Building on the principle of lifting with maximum intensity and overload for 4 to 6 reps, between set recovery is very important. I call this "Short Term Recovery" - STR. As you perform reps with heavy weight many physiological reactions are taking place to make all this happen. Muscle contraction takes cellular energy, oxygen, chemical reactions within the cells, and a host of other molecular activities. As each rep is performed you deplete your muscles' capacity to contract with the same force as with the first rep. By the time you get to the 5th rep you have tapped out your muscle intracellular energy capacity. This is Max-OT. It's pushing a muscle to this extreme that produces results. Recovery between sets allows you to repeat this process until enough overload volume has been performed to stimulate and force new muscle growth. The idea of maximum recovery between sets is to maximize your muscles ability to lift maximum weight during the next set. Notice the word "maximum" used a lot here? Between set recovery should last about 2 to 3 minutes. This amount of time allows the muscle to recover its intra-cellular energy stores and flush any lactate out of the muscle that's hanging around from the previous set to restore its anaerobic capacity. Now between set recovery will vary between individuals. Some people just recover much faster than others. As I pointed out earlier you want to strive for is recovery that will allow you to lift the maximum amount of weight for your next set. For some this is 90 seconds, for others it's the entire 3 minutes - sometimes even longer. It's important to be fully recovered before your next set because your ability to maximize the overload on the muscle will directly reflect in the muscle growth it produces. This critical between set recovery phase (STR) is exactly why Max-OT does not incorporate "super-sets", "pre-exhaustion", or other fatigue inducing techniques. We'll get deeper into later, but realize right now that fatigue does not build muscle - overload builds muscle. Fatigue simply fatigues. Once a muscle is fatigued it can't be properly overloaded. Most all lifters confuse fatigue with overload. This will take some logical thinking on your part to separate the two - again because of all the miss-information published in the magazines. Things like "feel the burn" are not what building muscle is about.

    Train each muscle group once every 5 to 7 days. Here we go from "immediate" between set muscle recovery (STR) to "intermediate" recovery (ITR) - the recovery between training sessions of the same muscle group. Example: The time between one leg workout until your next leg workout. This is very, very important and one of the major components responsible for facilitating the muscle growth process. Recovery. How many times have you heard this word? Do you really understand what it means and what impact it has on muscle growth? I can answer that with one word -everything. Complete recovery of each muscle group after a Max-OT training session before the same muscle group is subjected to overload again is of equal importance to the overall results as the actual training itself. Recuperation is everything. There are many things you can do to enhance recovery. Nutritional advances have made this a "no-brainer" and almost foolproof process. We will get into that in greater detail later. Right now we are primarily concerned with the "time" between workouts to allow for full muscle recovery. Most training programs have you training way too often. This habit is to hard break. Building muscle is an "excess-endeavor". You always want more. This being a major motivation, it's against normal thought to - do less to get more. The muscle growth process does not occur in the gym. Let me repeat, muscle growth does not occur in the gym. Muscle growth occurs during the recovery period - the critical time between workouts of the same muscle groups. As a result of overload, muscle must adapt to compensate for future overload. This recovery period is the time when muscle is recuperating, growing, and becoming stronger in preparation for more overload. Adapting. If a muscle is not allowed to fully recover between workouts muscle growth will be impeded, over-training will occur, and muscle breakdown will be inevitable. You will become stagnated. Muscle mass and strength will more than likely decrease. Energy levels will dwindle, appetite will lessen, and motivation will disappear.

    Recuperation

    As you can see, recovery between workouts is absolutely critical for muscle growth success as well as for optimal health and well being. This is why a major component of Max-OT training is to optimize recovery between workouts. Allowing 5 to 6 full days between training of the same muscle group is essential for full and complete recuperation. Recuperating fully leads to maximum muscle growth. Incomplete recuperation leads to muscle and strength breakdown. As I said earlier, most training programs have you training far too much. The days of training the same muscle group on Thursday that you trained on Monday are long gone. Max-OT takes the elements of intensity and overload and maximizes the recovery the implementation of these two growth promoting elements requires. Every element of Max-OT is designed to potentiate and synergistically work with the program as a whole. The longer recovery time is necessary to allow for full recovery from the higher than normal muscle fiber stimulation that Max-OT generates. Max-OT style training places much greater demands on muscle recovery. Greater muscle fiber stimulation and maximum recovery will lead to maximum muscle growth and strength increases. This is what Max-OT is all about.

    Take a 1 Week Break From Training Every 8 to 10 Weeks. Make no mistake about it. Max-OT is a brutal form of training. It's heavy. It's intense. It's result producing. It encompasses a total approach. It's not just the training part of the equation. It's the mental approach, the nutritional approach, the timing aspect, the exercise techniques all rolled into one. Understand that muscle growth and strength enhancement doesn't happen by accident. All in all, muscles beyond maturity do not want to grow. You must force a muscle to grow. It must be subjected to a stimulus that compels it to adapt and grow. There must be a reason for a muscle to grow or it won't. And, the more effectively you nurture this growth the greater the results you will experience. As I discussed earlier, recuperation is of vital importance to muscle growth. Recuperation will determine how well your muscles respond to Max-OT training. There are 4 important "time-spans" of recuperation:

    1. Short Term Recuperation (STR) - Between sets.
    2. Intermediate Term Recuperation (ITR) - Between workouts.
    3. Muscle Specific Recuperation (MSR) - Between identical workouts.
    4. Cyclical Recuperation (CR) - Between Max-OT Training cycles.

    Taking a week off from training every 8 to 10 weeks is very important for overall recuperation and muscle growth. Many people have a psychological barrier to taking time off from training. They feel like they are going to shrink. Not so. In fact, with Max-OT, after your week off for CR you will usually come back bigger and stronger. This week off allows your body to repair and grow. It is literally recovering from 8 or 10 straight weeks of heavy training. Fed properly, your body during this CR phase will be in a very high "anabolic" state. Muscle growth and repair will be constant 24 hours a day. One very important thing, well, actually two. Do not do any type of strenuous aerobic or anaerobic activity during this week. You don't have to be a slug, but refrain from any exhausting or physically taxing activities. This is a recuperation week that is a key element in Max-OT. Also, you should consume plenty of lean protein during this CR as well. When you take a week off from training you still need to eat and supplement properly for growth to occur. In fact, is vitally import during this phase.

  10. #10
    OLYMPIAN Shawn Bellon's Avatar
    Join Date
    Feb 2009
    Location
    Utah
    Posts
    897
    Rep Power
    140487

    Default

    by future

    I did an old offseason routine for 8 week from powerlifting:
    It was a 3/2 split:
    Day 1: Chest/Back
    Day 2: Legs
    Day 3: Arms, Shoulders


    I would do 1 exercise for each bodypart. Do about 8-10 sets for larger muscles 6-8 for smaller. Reps just went by how I felt but usually were high rep to failure. I would to warm ups but try to get 3-4 work sets for each exercise. Then I would take off a couple of days. IF I was a bit tired I would take a third day off then repeat the cycle. Then start up training for my powerlifting again. I was usually very fresh and ready to role. I do almost no free weight exercises during this time. I just rested up alot.

  11. #11
    NOVICE HumanAnvil's Avatar
    Join Date
    Feb 2009
    Location
    middle of nowhere, center of everywhere, SK, Canada
    Posts
    30
    Rep Power
    0

    Default

    I personally like Pendalay's 5x5 training. Just finished 5 weeks of it an now need to change a few exercises.

  12. #12
    RX MEMBER BigJD69's Avatar
    Join Date
    Feb 2009
    Location
    Westchester County, N.Y.
    Posts
    6,192
    Rep Power
    202134

    Default

    5x5 is good for putting on size. My trainer would have me train that way in the offseason!

  13. #13
    Super Saiyan buster12's Avatar
    Join Date
    Feb 2009
    Location
    idno
    Posts
    2,175
    Rep Power
    24457

    Default

    I like the fiber type training as well.

  14. #14
    PENCILNECK
    Join Date
    Feb 2009
    Posts
    2
    Rep Power
    0

    Default

    Will you be doing a write up on PRRS Training?

  15. #15
    PENCILNECK Outside Backer's Avatar
    Join Date
    Feb 2009
    Posts
    13
    Rep Power
    0

    Default

    I asked this same question and it got deleted

Page 1 of 2 12 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •