German Volume Training by Poliquin

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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 and back, Day 2: legs and abs, Day 3: off, Day 4: arms and shoulders, Day 5: off.

When using this program or any other, for that matter, 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 prolongation 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 Sets Reps Tempo Rest Interval
A-1 Decline Dumbbell Presses,
Semi-Supinated Grip
(palms facing each other) 10 10 4-0-2 90 seconds
A-2 Chin-Ups (palms facing you) 10 10 4-0-2 90 seconds
B-1 Incline Dumbbell Flyes 3 10-12 3-0-2 60 seconds
B-2 One-Arm Dumbbell Rows 3 10-12 3-0-2 60 seconds


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 Sets Reps Tempo Rest Interval
A-1 Back Squats 10 10 4-0-2 90 seconds
A-2 Lying Leg Curls 10 10 4-0-2 90 seconds
B-1 Low-Cable Pull-Ins* 3 15-20 2-0-2 60 seconds
B-2 Seated Calf Raises 3 15-20 2-0-2 60 seconds


(*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 Sets Reps Tempo Rest Interval
A-1 Parallel Bar Dips 10 10 4-0-2 90 seconds
A-2 Incline Hammer Curls 10 10 4-0-2 90 seconds
B-1 Bent-Over Dumbbell
Lateral Raises* 3 10-12 2-0-X 60 seconds
B-2 Seated Dumbbell
Lateral Raises 3 10-12 2-0-X 60 seconds



(*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
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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 Sets Reps Tempo Rest Interval
A-1 Incline Dumbbell Presses 10 6 5-0-1 90 seconds
A-2 Wide-Grip Pull-Ups
(palms facing away from you) 10 6 5-0-1 90 seconds
B-1 Flat Dumbbell Flyes 3 6 3-0-1 60 seconds
B-2 Bent-Over Rows with EZ Bar 3 6 3-0-1 60 seconds


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 Sets Reps Tempo Rest Interval
A-1 Bent-Knee Deadlifts 10 6 5-0-1 90 seconds
A-2 Seated Leg Curls 10 6 5-0-1 90 seconds
B-1 Twisting Crunches 3 12-15 3-0-3 60 seconds
B-2 Standing Calf Raises 3 12-15 3-0-3 60 seconds


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 Sets Reps Tempo Rest Interval
A-1 Parallel Bar Dips 10 6 5-0-1 90 seconds
A-2 Incline Hammer Curls 10 6 5-0-1 90 seconds
B-1 Bent-Over Dumbbell
Lateral Raises 3 10-12 2-0-X 60 seconds
B-2 Seated Dumbbell
Lateral Raises 3 10-12 2-0-X 60 seconds



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

Day 5: Off

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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.

as posted by Wardog Moderator @ http://www.anabolicminds.com/




__________________________________________________ _______________________________
3x3 posted by Senior Member @ anabolicminds Inzah Dude






First of all, what does "3x3" mean? 3x3 stands for training the "big three" (squat/bench/deadlift), three times a week. This may sound like too much, but there is no assistance work. You just squat, benchpress and deadlift each workout, three times a week. 3x3 works on the thought that since every lift includes all these muscles that doing the main lift is the best way to increase it.

For 3x3, you will do a 8 week cycle. In these 8 weeks, there are two phases.
Phase 1 – high volume phase (used to work on coordination, technique and builds muscle mass)
Phase 2 – competetition phase (used to increase strength, power, and your technique with heavy weights. You will also use any equipment that you would use in a meet for every heavy lift.)

Before you start your 8 week cycle, you need to find your max in each of the 3 main lifts. Then add 25 pounds to your current squat max, 15 pounds to your current deadlift max, and 10 pounds to your current benchpress max.

Now to figure out the amount of weight to use each week just calculate the fomulas.

Phase 1

Week 1 – squat: 0.58 x (projected max)
deadlift: 0.58 x (projected max)
bench press: 0.58 x (projected max)

Week 2 – squat: 0.6 x (projected max
deadlift: 0.6 x (projected max)
bench press: 0.6 x (projected max)


Week 3 – squat: 0.62 x (projected max)
deadlift: 0.62 x (projected max)
bench press: 0.62 x (projected max)

Week 4 – squat: 0.64 x (projected max)
deadlift: 0.64 x (projected max)
bench press: 0.64 x (projected max)


Phase 2

Week 1 – squat: day 1&2, 0.6 x (projected max)
day 3, 0.8 x (projected max)
deadlift: day 1, 0.8 x (projected max)
day 2&3, 0.6 x (projected max)
bench press: day 1, 0.6 x (projected max)
day 2, 0.8 x (projected max)
day 3, 0.6 x (projected max)

Week 2 – squat: day 1&2, 0.6 x (projected max)
day 3, 0.85 x (projected max)
deadlift: day 1, 0.85 x (projected max)
day 2&3, 0.6 x (projected max)
bench press: day 1, 0.6 x (projected max)
day 2, 0.85 x (projected max)
day 3, 0.6 x (projected max)

Week 3 – squat: day 1&2, 0.6 x (projected max)
day 3, 0.9 x (projected max)
deadlift: day 1, 0.9 x (projected max)
day 2&3, 0.6 x (projected max)
bench press: day 1, 0.6 x (projected max)
day 2, 0.9 x (projected max)
day 3, 0.6 x (projected max)

Week 4 – squat: day 1&2, 0.6 x (projected max)
day 3, 0.95 x (projected max)
bench press: day 1, 0.6 x (projected max)
day 2, 0.95 x (projected max)
day 3, 0.6 x (projected max)
deadlift: day 1, 0.95 x (projected max)
day 2&3, 0.6 x (projected max)

Now that you’ve got the amount of wieght you use each day figured out, you need to know the reps and sets.
Phase 1

Week 1 – squat: 5-8 sets, 5 reps
deadlift: 5-8 sets, 5 reps
bench press: 6-8 sets, 6 reps

Week 2 – squat: 5-8 sets, 5 reps
deadlift: 5-8 sets, 5 reps
bench press: 6-8 sets, 6 reps

Week 3 – squat: 5-8 sets, 5 reps
deadlift: 5-8 sets, 5 reps
bench press: 6-8 sets, 6 reps

Week 4 – squat: 5-8 sets, 5 reps
deadlift: 5-8 sets, 5 reps
bench press: 6-8 sets, 6 reps

Phase 2

Week 1 – squat: day 1&2, 3 sets, 3 reps
day 3, 1-2 sets, 1 rep
deadlift: day 1, 1-2 sets, 1 rep
day 2&3, 3 sets, 3 reps
bench press: day 1, 5 sets, 4 reps
day 2, 1-2 sets, 1 rep
day 3, 5 sets, 4 reps

Week 2 – squat: day 1&2, 3 sets, 3 reps
day 3, 1-2 sets, 1 rep
deadlift: day 1, 1-2 sets, 1 rep
day 2&3, 3 sets, 3 reps
bench press: day 1, 5 sets, 4 reps
day 2, 1-2 sets, 1 rep
day 3, 5 sets, 4 reps

Week 3 – squat: day 1&2, 3 sets, 3 reps
day 3, 1 set, 1 rep
deadlift: day 1, 1 set, 1 rep
day 2&3, 3 sets, 3 reps
bench press: day 1, 5 sets, 4 reps
day 2, 1 set, 1 rep
day 3, 5 sets, 4 reps

Week 4 – squat: day 1&2, 3 sets, 3 reps
day 3, 1 set, 1 rep
deadlift: day 1, 1 set, 1 rep
day 2&3, 3 sets, 3 reps
bench press: day 1, 5 sets, 4 reps
day 2, 1 set, 1 rep
day 3, 5 sets, 4 reps

Now, since the triceps are an important muscle in the bench press, it is recommended that you use different grips throughout the sets in phase 1.

Wide grip – 1-2 inches wider then regular bench grip
Shoulder width – shoulder width grip
Close grip – 1-2 inches closer then shoulder width

Example:
set 1- wide grip
set 2- close grip
set 3- shoulder wide grip
set 4- close grip
set 5- wide grip
set 6- close grip
set 7- shoulder wide grip
set 8- close grip








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aaaah yes.. another YellowJacket article




This is the scientific version of HIT, nothing sugar coated, all layed out for you. Yes its a LONG article and very boring, but if you want to know how to do it then read:

"Intensity" is increased by:

* amplification of mental effort -- getting "psyched"

* approaching your training with a burning passion, as though it were your LIFE

* adding reps

* adding weight

* decreasing rest between reps

* decreasing rest between sets

* increasing the number of exercises per body part

* increasing the total number of exercises or body parts trained at one session

* increasing the number of training sessions per day

* increasing the speed of movement

* increasing the amount of work done at the anaerobic threshold (maximum pain

tolerance)

* increasing the amount of eccentric work your muscles are required to perform.

Perhaps most importantly, going to failure is NOT a prerequisite to adaptation!



The SAID Principle is violated by the first commandment of HIT. Their idea is to go to failure all the time, but certain "specific" training objectives mitigate against it (e.g., speed training). And, the GAS Principle, which states that there must be a period of low intensity training or complete rest following periods of high intensity training, is violated. These guys go to failure all the time!



2. Attempt To Increase The Resistance Used Or The Repetitions Performed Every Workout.

"...every time you work out you should attempt to increase either the weight you use or the repetitions you perform in relation to your previous workout. This can be viewed as a "double progressive" technique (resistance and repetitions). Challenging your muscles in this manner will force them to adapt to the imposed demands (or stress)."

The SAID Principle is violated. Sometimes, lighter weights done rapidly is required. And sometimes heavier weights done for 3 reps is required. (If your training requires that you go to failure with a weight that's so heavy you can only do three reps, you are BEGGING for a MAJOR injury if that takes you to failure!) The GAS Principle is also violated. Alternating periods of high versus low intensity is a better way to go. If you wait until total recovery is accomplished in any given muscle, atrophy place.



3. Perform 1 To 3 Sets Of Each Exercise.

"...numerous research studies -- which I once again am probably viewed as dreaming up--have shown that there are no significant differences when performing either one, two or three sets of an exercise..."

Yep! You're dreaming pal! Dr. Richard Berger (my mentor during my doctoral studies at Temple) years ago showed that there IS a significant improvement in gains with three sets as opposed to one. Other studies have shown the same results. Nowadays, many athletes (bodybuilders included) do as many as 10 or more sets. Even Arthur Jones --the original HIT man --showed that people with white, fast-twitch muscles require fewer reps, sets and workouts per week than people with predominantly red, slow-twitch muscles.

Apparently, all HIT men are white muscle fiber guys? I think not! So, while none of the seven laws are violated here, some (especially the overload principle and the SAID principle) are not being applied to their maximum potential.



4. Reach Concentric Muscular Failure Within A Prescribed Number Of Repetitions.

"Repetition ranges differ from body part to body part and from coach to coach. In the course of training hundreds of collegiate athletes over the past eleven years, these are the ranges I usually assign: 15 to 20 (hip exercises), 10 to 15 (leg exercises) and 6 to 12 (upper body exercises). Other HIT strength coaches are pretty much in that neighborhood, with a few electing slightly lower ranges but not less than six."

Woah! You guys should be blushing on this one! The SAID principle as well as the principle of individual differences are quite specific in recognizing that not everyone is alike. Not everyone responds in the same way to any given rep/set scheme. Look again at my response to Commandment Three.



5. Perform Each Repetition With Proper Technique.

"A quality rep is performed by raising and lowering the weight in a deliberate, controlled manner. Lifting a weight in a rapid, explosive fashion is ill-advised for two reasons: (1) it exposes your muscles, joint structures and connective tissue to potentially dangerous forces which magnify the likelihood of an injury while strength training and (2) it introduces momentum into the movement which makes the exercise less productive and less efficient. Lifting a weight in about 1 to 2 seconds will guarantee that you're exercising in a safe, efficient manner. It should take about 3 to 4 seconds to lower the weight back to the starting/stretched position.

First, I grow weary of the HIT business of being "safe." Where in the book does it say that going slow and deliberate with a heavy weight is safer? I think otherwise. What about predisposing an athlete to greater harm on the playing field as a result of this sort of nonsensical preparatory training?

And, certainly, these slow, deliberate movements are not as effective as other methods in many instances. SOME reps are well performed in the manner described above. However, this commandment clearly disregards the importance of cheating movements, explosive lifting (e.g., the Olympic lifts), and many other techniques of lifting.

Further, slow, deliberate movements are nowhere NEAR as effective for forcing an adaptive response in connective tissues as are more explosive (and yes, often "ballistic") movements. So much for their claim to "safety!" Deinhibition of the Golgi tendon organ's protective feedback loop can be moved back far more effectively with controlled ballistic movements than with slow, deliberate movements. Clearly, this commandment is in violation of the Overcompensation, Specificity and SAID principles.



6. Strength Train For No More Than One Hour Per Workout.

"If you are training with a high level of intensity--and you should--you literally cannot exercise for a long period of time. ...Training with a minimal amount of recovery time between exercises will elicit a metabolic conditioning effect that cannot be approached by traditional multiple set programs. Don't ask me why cause I've been makin' all this stuff up as I go along."

Ol' Jedi Brzycki continues to put his sandalled foot on top of his golden tongue. Here, I think (one can't really tell) he's claiming that doing one set of squats, then one set of benches, then one set of pulldowns, then one set of curls, and one set of 3, 4, 5 or so additional exercises, and you're outta the gym. C'mon!

Clearly, this commandment is in violation of the Overcompensation, Specificity and SAID principles. Re-read my response to Commandment Three.

People are DIFFERENT!



7. Emphasize The Major Muscle Groups.

"The focal point for most of your exercises should be your major muscle groups (i.e. your hips, legs and upper torso)."

Oh? Have we lost sight of training weaknesses first? Bodybuilders know this instinctively. Most athletes do as well. Clearly, this commandment is in violation of the Specificity and SAID principles.



8. Whenever Possible, Work Your Muscles From Largest To Smallest.

"Exercise your hips first, then go to your legs (hams, quads and calves or dorsi flexors), upper torso (chest, upper back and shoulders), arms (biceps, triceps and forearms), abs and finally your low back."

Duhhhhh! Am I missing something? In the Eighth Commandment, you told us NOT to focus on smaller muscles! In addition to violating one of your own commandments, this commandment is in violation of the Specificity and SAID principles.



9. Strength Train 2 To 3 Times Per Week On Nonconsecutive Days.

"...a period of about 48 to 72 hours is necessary for muscle tissue to recover sufficiently from a strength workout. A period of at least 48 hours is also required to replenish your depleted carbohydrate stores.

...Performing any more than three sessions a week can gradually become counterproductive due to a catabolic effect. This occurs when the demands you have placed on your muscles have exceeded you recovery ability. Recovery time is adequate if you continue making gains."

Sometimes 48-72 hours is sufficient, and sometimes it's not. Depending upon the muscle involved it may be less or it may be more.

Remember:

* Big muscles take longer to recover than smaller ones

* Fast twitch muscles (your "explosive" muscles) take longer to recover than slow twitch muscle fibers ("endurance" muscles);

* Guys recover faster than girls;

* You recover faster from slow movements than from fast movements;

* You recover faster from low intensity training than from high intensity training.

* The older you get, the longer it takes to recover


By carbohydrate stores, do you mean glycogen? Not 48 hours...something closer to 2 or 3 hours! I, and every athlete I've ever trained, often trained twice a day! The Russian athletes do, the Bulgarian weightlifters train 3-6 times a day! And, even if there were (as Bryzcki put it) a "catabolic" effect, wouldn't that call for a "periodized approach to training?

Grand daddy laws violated with this one are the SAID, GAS and Specificity Principles.

10. Keep Accurate Records Of Your Performance.

"Records are a log of what you've accomplished during each and every strength session. Record keeping can be an extremely valuable tool to monitor progress and make your workouts more meaningful. It can also be used to identify exercises in which a plateau has been reached.



__________________________________________________ _____________________-
Westside Style Training

Adam Mackinnon @ wannabebig.com


Now to get started the Westside methods are unusual to most. They put Strength, Power, and Hypertrophy phases all together into one routine. The reason these phases are together is because to be strong you need to have power and strength at the same time. The old routines could not provide that because they split up the different phases for different time frames. When training with the different phases split up you would lose the qualities you had just gained from the training before.

You might be thinking, "How do they put all those phases into one routine?” Well they do this by training for strength/speed on one day and power on a different day during the week. The hypertrophy is caused by the assistance exercises on each of the days.

So what does a 1 week routine look like?

Well, you train 4 times a week with 2 days being devoted to the bench press and 2 days devoted to the squat/deadlift. The reason the squat and deadlift are trained on the same day is because they are similar movements which use the same primary muscles.

On one day you will do speed work and on the other day you will do what is known as a Max Effort movement.

For the speed bench press day you will be using 60% of your one rep max for 8 sets of 3 reps. These reps are done as fast as possible while keeping your form perfect and using a close grip. Rest periods should be between 40-60 seconds.
For the squat speed day you will be using 50% of your max squat for 10 sets of 2 reps. The week after that you increase your speed squats to 55% of your one rep max and on the third week you will use 60% of your one rep max. On week four you would go back to 50% of your 1-RM and continue to wave your weights like that. Rest periods should be between 40-60 seconds between each speed set. After your speed squats do deadlifts for 6 singles of 60% of your max deadlift with a 20 second rest period.

For the speed bench and speed squat days after your 8 sets you will also do a single rep of about 75% of your max just to test your speed. All of the squats on speed day will be done off of boxes. I will explain this further in this article.

On the ME or Max Effort days you will be doing a movement that works the muscles in either your squat, deadlift, or bench to the max. An example of this would be doing front squats on your ME squat day or close grip incline press on your ME bench day. Almost all of your ME bench exercises should be done with a close grip.

On your squat/deadlift days you will always work your abs, obliques, an exercise for your weak point and reverse hypers. On your bench press days you will do a pressing movement followed by an extension and heavy lat work and some light shoulder work.

An example one week routine would be:

Sunday - ME squat/deadlift

ME exercise - Close stance bent over good morning - work up to a single or triple
Assistance - Glute - Ham raise - 5 sets of 8-10 reps
Abs - Standing abs - 4 sets of 8-12
Obliques - Dumbbell side bends - 3 sets of 4-8 reps
Reverse hypers - 3 sets of 8-12 reps

Tuesday - Speed bench

Speed Bench - 8 sets of 3 reps at 60% of your one rep max
Pressing movement - Closegrip 3 board press - 3 sets of 5
Extension - Elbows out extensions - 3 sets of 6-10 reps
Lat work - T-bar rows - 4 sets of 5-8 reps
Shoulder work - A few light sets of side laterals and front raises

Thursday - Speed squat

Speed squat - 10 sets of 2 reps at 50% of your one rep max
Speed deadlift - 6 singles of 60% of one rep max
Assistance - Zercher squats - 5 sets of 6-8 reps
Abs - Decline sit-ups with 5 second pause at bottom - 4 sets of 8-12 reps
Obliques - Dumbbell side bends - 3 sets of 4-8 reps
Reverse hypers - 3 sets of 6-8 reps

Friday - ME bench

ME exercise - Closegrip Incline press - work up to max single
Pressing movement - floor press - 3 sets of 5
Extension - Skull crushers - 3 sets of 6-10
Lat work - T-bar rows - 4 sets of 5-8
Light shoulder work


How can you get away with all the volume?

The main reason you can do this much is because none of the assistance exercises are to failure. The only exercise that is done until failure is your ME movement. When you first start training with this program you might want to drop a few sets on the assistance exercises. You can gradually add them as you get used to the volume.

What is the proper form for bench pressing?

Benching is actually a very technical lift. To start off you need to pull your shoulder blades together to put most of the pressure on your trap area. Now plant your feet firmly to the ground and push a bit. By this point your body should be very tight and stable. Now unrack the weight and position the bar above your sternum area with your arms still fully extended. You will want to lower the bar straight down and up to create the smallest ROM as possible. During the press keep your elbows near your sides and hold your shoulder blades together. The bar should end up staying over your sternum for the whole rep. Do NOT breath out during the rep, hold your breath from the beginning of the rep to the end.

What is the proper form for squatting without a box?

First position yourself under the bar and put the weight on your rear delts. Take a wide grip and then take in a large breath while pushing your abs out and arch your back to take the weight off of the pins. Now you should be standing with your back arched and abs pushed out. Now take a wide stance with your toes pointed straight forward. Take one last breath while pushing your abs out and descend back into the squat while pushing your feet out sideways. To descend into the squat first stick your ass back and lean forward keeping the bar over your feet for the whole rep, this will keep the bar in the center of gravity. Your shins should stay perpendicular to the floor for the rep and the bar should stay above the middle of your feet.

What is the proper form for box squatting?

Box squats are very similar to squats except at the bottom of the squat you sit back onto the box and release your hip flexors. You MUST keep the rest of your body tight. To release the hip flexors just stop pushing your feet out sideways. You only release them for a split second then explode back to the top of the squat.

DO NOT BOUNCE OFF THE BOX.

Some notes about the system

On ME day you are training with the conjugated method. With this method you must rotate the ME exercise at most every 3rd week. The reason for this is because you will not get stronger after 3 weeks at or above 90% of your max, you will suffer either mental or physical burnout after about 3 weeks and your strength will actually go down.

On ME day for squat/deadlift 60% of the ME exercises should be different kinds of good mornings, 25% squatting movements and 15% deadlifts. The reason being for all of the good mornings is because they build up the posterior chain (calves, hamstrings, glutes, lower back, upper back, abs, obliques) like no other exercise.
On speed day the reason you are using between 50% and 60% of you max is because that is how you can generate the most force. Think of it this way, can you generate more force throwing a ping pong ball/baseball/or a 90pound weight? Well, the ping pong ball is too light to get much force while the 90 pound weight is to heavy but the baseball is able to be thrown fast and it has more weight then the ping pong ball. Use the equation F=M x A to figure that out. The reason short rest periods are used on speed day are: A) You can hit fast twitch fibers hard B) Short rest periods release more growth hormone C) You get better on your first rep D) You get into good shape for a competition

The Most Important Muscles of Each lift:

For Bench pressing the very most important muscle are the triceps. That is why all the triceps work is done. The next most important muscle would be the lats and shoulders.
For squatting and deadlifting the most important muscle are the hamstrings followed by the lower and upper back, the glutes, the abdominals and obliques and the hips.


Here are some exercises you can use to add variety to your workouts:

Squat and deadlift assistance: Dimel deadlifts, glute-ham raise, pull-thru’s, stiff legged deadlifts, zercher squats, seated good mornings, bent over good mornings, arch back good mornings, front squats, high bar squats, rack pulls, pulls off a block, sumo deadlift, conventional deadlift, one handed deadlifts, safety bar squats, suspended good mornings, hyperextensions, kneeling squats.

Pressing movements: closegrip bench, 2 board press, 3 board press, 4 board press, 5 board press, presses off pins, floor press, half benches, JM press, Paul dicks press, dumbbell press, reverse grip bench, cambered bar press, extra wide grip bench, incline press, decline press, military press.

Extensions: skull crushers, elbows out incline extensions, pushdowns.

Lat work: T-bar rows, barbell rows, dumbbell rows, chins, pulldowns, cable rows, supported chest rows.

Ab exercises: Decline sit-ups, standing abs, leg raises, Russian twists, spread eagle sit-ups.