Most popular training techniques..

[MR.B]

I tried to copy/paste all this info but cannot seem to do it so I'll give the link. If anyone has the ability to paste all that info it would be nice as theres some great info in this link. :)

http://forums.steroid.com/showthread.php?t=209429

[Goes4ever]

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.


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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 abdominal 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!


About the Author

Christian Thibaudeau is a strength and conditioning coach who works with a wide range of elite athletes. He has successfully trained athletes requiring a wide array of physical qualities ranging from strength and power (football players, Olympic lifters, strongmen competitors) and important energetic capacities (hockey players) to proprioception and stabilization/balance (figure skaters ). He's also a competitive Olympic weightlifter and a football coach. Christian is completing his M.Sc. degree in exercise science and has been a research assistant in that field for the past two years. You can pick up his book, The Black Book of Training Secrets, right here at this site
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Hypertrophy-Specific Training (HST)
Hypertrophy-Specific Training arose out of the research looking at both the stimuli and mechanisms for muscle cell hypertrophy. Hypertrophy-Specific Training (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.

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).

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 he****g 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)

Comparing The Volume Of HST To Traditional Training Routines:

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.


To get started on the HST program, follow this workout on Monday, Wednesday & Friday: **See attachment**


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.

Body Part Suggested Exercise(s)

Legs
Squat or Leg Press & Leg Curls (Leg Ext. Optional)

Calves Sraight Leg Calf Raise

Chest Bench (Slight incline) & Dip (Use DB's if shoulders bother you)

Back Chins (W&N grip) & Seated or Bent Over Row (W&N grip)

Shoulders Lateral Raise (Rear) and Shoulder Press

Biceps Any single curling movement per session (switch it frequently)

Traps Shrugs

Triceps Tricpes Push-down or Lying Tricep Extension

Torso
Crunch (w/ weight) or machine




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.
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Rest Pause Training
Written By Mike Mahler

Mike Mahler is a strength coach and a certified kettlebell instructor based in Santa Monica, California. Mike has been a strength athlete for over ten years and designs strength training programs for athletes, law enforcement, and fire fighters. Mike is available for phone consultations and personal training in the Los Angeles/Washington DC area. For more information, visit Mike's site at www.mikemahler.com or email Mike at mahler25@yahoo.com.


Go to any gym these days and you see most trainees doing an endless number of reps all in the hopes of attaining the oh-so elusive and fleetingly short pump. Blame it on Arnold who, years ago in the movie "Pumping Iron," said that getting a pump was as good as coming, or, in Arnold-ese, comink. Ha!

Regardless, going hard and heavy seems to be a part of some distant past as most people these days think that squat racks are a convenient place to do barbell curls. To make matters worse, many gyms have become magnets for meaningless conversations and look more like places for people to hook up then for serious training to take place.

I'm not sure what's worse, the meaningless conversations or the pseudo lifters that attempt to look serious by growling and grunting with each high-rep set and then browse through the newspaper between each worthless set.

Mind you, I'm not saying that high reps are a waste of time. High-rep programs such as the "Super Squats" program produce incredible results and I often do high-rep ballistic sets for high-octane fat burning. However, a very effective and forgotten way to get much stronger and bigger is to do several sets of low reps with short rest periods. One form of this training philosophy is called rest-pause training.


Rest-pause training will separate the serious lifter from the pseudo lifter in no time, as you don't have time to mess around between each set. In additon, this form of training is super intense and requires your full attention.

Bodybuilders during Arnold's competition days used to do rest-pause training from time to time, to get bigger and harder physiques. Mike Mentzer had incredible results with rest-pause training and found it to be an effective way to blast through training plateaus.

Unlike a standard powerlifting routine where you do low reps (1-3 reps) for several sets with long rest periods (3-5 minutes), rest-pause training requires you to take 10-15 second breaks between each set. You're basically taking a short break between each rep in order to use the maximum amount of weight. Since the breaks are short and the weights are heavy, hypertrophy will follow like a charm.

As effective as rest pause training is, it can also be extremely difficult to break into. After all, most people will have trouble taking their one-rep max on the bench press and doing it every 10-15 seconds for 5-6 sets. Chances are they won't get past the second set and will most likely be lucky if they even get that far.


Luckily, I recently came up with a way to combine a training approach that I learned from Coach Ethan Reeve of Wakeforest University with rest-pause training to make it much more user friendly.

What you do initially to prepare yourself for modified rest-pause training is to take your three rep max and do ten singles with that weight. Instead of taking only 10-15 seconds between each set, take one-minute breaks between each set.

For most people, this won't be too difficult and that, of course, is the point. I want you to build a pattern of success with a few relatively easy training sessions to prepare you for the brutal rest pause training sessions to follow. Once you can complete all ten singles with one minute breaks, decrease the breaks to 45 seconds between each set. Keep the weight the same.

Once you can complete all ten sets at 45 seconds, go down to 30 seconds. Once you can do that, go to 15 seconds (even though you're only resting 15 seconds, you'll still rack the weight in-between).

At 15 seconds you'll definitely understand how rest-pause training works and you'll love how hard and pumped up your muscles feel after doing several sets. It's much more satisfying then the bloated, soft feel of doing lots of reps with a relatively light weight. If your body-fat is low enough, your veins should look like they're going to explode.

Once you've completed ten sets with 15 second breaks, increase the weight by 10 pounds and go back to one minute breaks between sets. Work your way down the rest pause ladder again until you're back to 15-second breaks. At that point, increase the weight again by another 10 pounds.


After using this method for only ten days, I added 10 pounds to my best overhead press. Before rest-pause training, I had been stuck at a frustrating plateau for months. In additon to the strength increase, I got several comments from friends and family that my shoulders and arms looked much bigger. I was elated to say the least.

Another benefit to rest pause training is that it gives the CNS (central nervous system) a tremendous boost that's better then any caffeine rush that I've ever experienced. I literally felt invincible and wanted to take the world on after each workout.


At this point you're probably wondering how you could incorporate rest pause training into your program. I never thought you'd ask!

Monday / Friday

Chest, Back, and Biceps
Bottom Position Medium-Grip Bench Presses: 10x1
Note: Do these inside of a power rack. Set the pins as low as possible-making allotments for the width of your chest-and begin the lift from the down position.
Bent-over Barbell Rows: 10x1
One Arm Dumbbell Curls: 10x1

Wednesday / Saturday

Legs and Shoulders
Bottom Position Squats: 10x1
Note: Do these in a power rack. Put the pins down low and begin the squat from the down position.
Stiff Legged Deadlifts: 10x1
Standing Military Presses 10x1
Standing Calf Raises: 10x1

Rack the weight each time and take one to two minute breaks in between each exercise. Each workout should be pretty brief; not more then 45 minutes, at least in the beginning. As you get better and the rest periods get shorter, you'll take much less time to complete each workout.

As you can see, this is a very simple program and it's meant to be that way! Rest-pause training isn't easy and takes everything that you have. Also, you may have noticed that I haven't added any specific triceps exercises. You'll get all you need with the bottom-position bench presses and the military presses, so leave the triceps-isolation exercises out for five weeks. Regarding abs, feel free to do a few sets of weighted sit-ups, side bends, or windmills after each workout.


I challenge you to give this program a try for five weeks and discover for yourself what the old-time strongmen have known for years: the path to a strong and hard body is paved with heavy, low-rep training. Let me know how it works out for you
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Hybrid Hypertrophy
by Chad Waterbury


If I’m good at anything, it’s the ability to take relatively well-known parameters and arrange them in a more effective manner. I’m ecstatic to inform you that I’ve been experimenting with a new method that induces a metamorphosis of size and strength. As the transcendent Bob Dylan once sang, "Times, they are a changin’." As such, be prepared for what follows!


Torching the Burnout Method

One method that’s always resurfacing in various forms in the field of hypertrophy training is the "burnout method." Excluding the awful name, a few trainees have found it somewhat useful in packing on a little muscle. It basically consists of performing an exercise with pseudo-maximal strength parameters, followed by a sub-maximal set taken to failure. It’s reared its head in many forms, but one of the better known methods is this:

Exercise: Squats (for example)

Sets: 5
Reps: 10, 8, 6, 4, 2
Load: 10 Reps Max, 8RM, 6RM, 4RM, 2RM

Followed by:

Exercise: Squats

Sets: 1
Reps: 18-20 (taken to failure)
Load: 18-20RM

To summarize, the first five sets consist of increasing loads and decreasing reps in an effort to recruit the high-threshold fast-fatigable (FF) motor units. Once maximal strength has been "primed," one last set with a sub-maximal (~60% of 1RM) is taken to failure.

Not a bad idea, but it definitely has its shortcomings:

Shortcoming #1 — Failure training. Bad, bad and more bad. Sending your kids to play with Michael Jackson bad. Training to failure is so outdated that I can’t even bear to discuss it. Failure training induces excessive CNS fatigue. Successful training (of any sort) revolves around fatigue management. Therefore, any method that induces excessive fatigue should be avoided.

Bottom Line: The burnout method revolves around taking the last set to absolute failure and this should be avoided in order to keep the nervous system as fresh as possible.

Shortcoming #2 — Excessive Parameters. If you try to accomplish everything in one session, you’re going to be in trouble, and overtraining will be right around the corner. If you focus on increasing one or two strength qualities during a single session, you’ll be much better off.

Bottom Line: Excessive sets + Excessive rep ranges + Muscular failure = Shitty results.

Shortcoming #3 — Inferior Maximal Strength Gains. I don’t care if you have no desire to ever step foot inside a powerlifting or Olympic lifting circle, you must be cognizant of maximal strength training if you want to become massive and massively strong.

Bottom Line: The burnout method leads to sub par strength gains which, in turn, wreak havoc on your hypertrophy efforts since the recruitment of the massive FF motor units are only emphasized in the middle portion of the workout.

Shortcomings #1 and #2 are relatively easy to resolve. Regarding failure training, the only modification that needs to be made is to stop one rep short of failure. Simple enough.

Shortcoming #2 (excessive parameters) can also be fixed. You could merely replace the inverse set/rep relationship with more constant parameters such as 3 x 3 or 5 x 5. But the biggest shortcoming of all (inferior maximal strength gains) hasn’t been addressed — until now.

One of the most interesting observations I’ve made within the realms of iron apparatuses is that the nervous system best "remembers" the last set. It’s akin to listening to a three-hour seminar: you usually only remember the end points. The same appears to be true with weight training.

Therefore, the traditional burnout method leaves your nervous system remembering a light load that primarily taxed the fast fatigue-resistant (FFR) motor units. This is bad news if it’s done week in and week out because you’ll lose your maximal strength levels in no time.

But wait, you don’t care about maximal strength, you only care about muscle mass increases, right? Please refer back to my "bottom line" statement in the aforementioned point #3 before I track you down and choke you out!


The Solution

I’ve found a better way. If you incorporate the following method into your next hypertrophy phase, you’ll be bigger and stronger than ever. This method is based on three important principles:

1) Avoiding absolute muscular failure.

2) Maintaining relatively constant parameters that don’t confuse the hell out of your nervous system.

3) Achieving greater maximal strength increases.

Here’s how it works. To begin, you’ll perform the first compound exercise for 3-4 sets until you reach a 3RM for that lift. Remember, a 3RM represents a load you could lift for three perfect reps without losing form. If you must compromise form to reach the third rep, decrease the load 2.5% and try again.

Second, you’ll pick a different exercise for the same muscle group and perform 12-14 reps while stopping one rep short of muscular failure.

Lastly, you’ll perform one set of 2-3 reps with the same compound exercise that you start with. Oftentimes, you won’t be able to perform all three reps with the same load you started with, but you should be able to perform at least two reps. This will effectively re-recruit the FF motor units so you won’t leave the CNS remembering a light load.

Keep in mind, this isn't a "pure" maximal strength program; this is a hypertrophy-based program that also causes maximal strength gains.


The Program

I titled this program "Hybrid Hypertrophy" since it combines a few different methods into the same session. Up to this point, most of my programs revolved around training a single strength quality within each session. Since this program combines a few methods into each workout, you’ll be able to perform it for up to four weeks before switching programs. (Some of my clients have performed this program for as long as six weeks without losing the effect, but stick to four weeks as a starting point.)

Note: Please do everything in your power to adhere to the following exercises. I tried to choose exercises that are virtually ubiquitous to every gym, whether it be commercial or home. Each day consists of specific exercises that I’ve found most useful.

DAY 1

Exercise: Close-Grip Bench Presses

Sets: 3
Reps: 3
Loads: 6RM, 5RM, 3RM
Rest: 60 seconds between sets

Rest 60 seconds and perform:

Exercise: Barbell Skull Crushers

Sets: 1
Reps: 12-14
Load: 14RM

Rest 180 seconds and perform:

Exercise: Close-Grip Bench Presses

Sets: 1
Reps: 2-3
Load: 3RM

Exercise: Deadlifts

Sets: 3
Reps: 3
Loads: 6RM, 5RM, 3RM
Rest: 75 seconds between sets
Note: Shoulder-width stance, non-mixed grip. Keep your torso as vertical as possible.

Rest 75 seconds and perform:

Exercise: Front Squats
Sets: 1
Reps: 12-14
Load: 14RM

Rest 180 seconds and perform:

Exercise: Deadlifts

Sets: 1
Reps: 2-3
Load: 3RM
Note: Shoulder-width stance, non-mixed grip. Keep your torso as vertical as possible.

Exercise: Chin-ups

Sets: 3
Reps: 3
Loads: 6RM, 5RM, 3RM
Rest: 75 seconds between sets
Note: Use a palms-up, wider than shoulder width grip.

Rest 75 seconds and perform:

Exercise: Decline Bench Dumbbell Pullovers or Straight Arm Cable Pulldowns

Sets: 1
Reps: 12-14
Load: 14RM



The straight-arm cable pulldown.

Rest 180 seconds and perform:

Exercise: Chin-ups

Sets: 1
Reps: 2-3
Load: 3RM
Note: Use a palms-up, wider than shoulder width grip.


DAY 2

OFF. Perform 15-20 minutes of jogging, uphill walking (for calf development), or GPP work.


DAY 3

Exercise: Power Cleans

Sets: 3
Reps: 3
Loads: 6RM, 5RM, 3RM
Rest: 75 seconds between sets

Rest 75 seconds and perform:

Exercise: Barbell Back Squats

Sets: 1
Reps: 12-14
Load: 14RM
Rest 240 seconds and perform:

Exercise: Power Cleans

Sets: 1
Reps: 2-3
Load: 3RM



The Power Clean

Exercise: Decline Sit-ups or Flat Sit-ups w/Feet Hooked

Sets: 3
Reps: 3
Loads: 6RM, 5RM, 3RM
Rest: 60 seconds between sets
Note: Hold a dumbbell at your chest for added resistance.

Rest 60 seconds and perform:

Exercise: Cable Crunches or Swiss Ball Crunches

Sets: 1
Reps: 12-14
Load: 14RM



The Cable Crunch

Rest 180 seconds and perform:

Exercise: Decline Sit-ups or Flat Sit-ups w/Feet Hooked

Sets: 1
Reps: 2-3
Load: 3RM
Note: Hold a dumbbell for added resistance.

Exercise: 45 Degree Incline Dumbbell or Barbell Bench Press

Sets: 3
Reps: 3
Loads: 6RM, 5RM, 3RM
Rest: 60 seconds between sets

Rest 60 seconds and perform:

Exercise: Standing Dumbbell Military Press

Sets: 1
Reps: 12-14
Load: 14RM
Note: Keep your palms facing each other throughout movement.




The Standing Dumbbell Military Press



Rest 180 seconds and perform:

Exercise: 45 degree Incline Dumbbell or Barbell Bench Press

Sets: 1
Reps: 2-3
Load: 3RM


DAY 4

OFF. Perform 15-20 minutes of jogging, uphill walking or GPP work


DAY 5

Exercise: Dips

Sets: 3
Reps: 3
Loads: 6RM, 5RM, 3RM
Rest: 60 seconds between sets

Rest 60 seconds and perform:

Exercise: French Presses

Sets: 1
Reps: 12-14
Load: 14RM
Note: Perform with an EZ-Curl bar, if available. If not, use a barbell or use dumbbells and keep your palms facing each other.

Rest 180 seconds and perform:

Exercise: Dips

Sets: 1
Reps: 2-3
Load: 3RM

Exercise: Seated Cable Rows or Bent-over Barbell Rows

Sets: 3
Reps: 3
Loads: 6RM, 5RM, 3RM
Rest: 60 seconds between sets
Note: Utilize a shoulder-width, supinated (palms up) grip for either exercise.

Rest 60 seconds and perform:

Exercise: Dumbbell Rear Delt Side Raises

Sets: 1
Reps: 12-14
Load: 14RM
Note: Lay facedown on a 30-45 degree incline bench and perform dumbbell side raises. Or, perform them from a standing, bent-over position, if desired.

Rest 180 seconds and perform:

Exercise: Seated Cable Rows or Bent-over Barbell Rows

Sets: 1
Reps: 2-3
Load: 3RM
Note: Utilize a shoulder-width, supinated grip for either exercise.

Exercise: Rack Pulls or Partial Deadlift with Dumbbells or Barbell

Sets: 3
Reps: 3
Loads: 6RM, 5RM, 3RM
Rest: 75 seconds between sets



The Partial Deadlift (Rack Pull)



Rest 75 seconds and perform:

Exercise: Box Squats

Sets: 1
Reps: 12-14
Load: 14RM
Note: Utilize a box or bench that allows your hip joint to drop just below knee level.

Rest 240s seconds and perform:

Exercise: Rack Pulls or Partial Deadlift with Dumbbells or Barbell

Sets: 1
Reps: 2-3
Load: 3RM


DAY 6

OFF. Perform 15-20 minutes of jogging, uphill walking or GPP work.


DAY 7

Off completely.


Supplement Plan

If you want to achieve mind-blowing results on this program, you should supplement your workouts as follows:

1. 45-60 minutes before the workout: 1-2 capsules of Spike.

2. During Workout: half serving Surge.

3. Immediately after workout: 1 full serving of Surge with 5 grams of micronized creatine. (Take note that the second serving of Surge should be a full serving, not a half, on this program.)

4. Wait 30-45 minutes and consume another full serving of Surge.

5. Wait 30-45 minutes and consume a meal that consists of a 2:1 ratio of carbs/protein (minimal fat).

6. Two hours later consume one serving of Power Drive mixed in carbonated water.

7. Before bed: ZMA.


The above plan is ideal for maximum hypertrophy on this program. In addition, Alpha Male and Methoxy-7 will further your gains. None of the above are absolutely required, but I must state that every one of my clients who achieved incredible results on this program followed the above supplement plan exactly as stated. Keep that in mind.


Pushing the Limits

This program pushes the limits of recovery, but the results are outstanding if you incorporate this method the next time you’re long on sleep and short on stress. You'll be blown away
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Super Slow Resistance Training
Jeff Nelson, M.Ed. and Len Kravitz, Ph.D.

Introduction

There are many different methods of resistance training. One form of resistance exercise that has drawn attention is superslow resistance training. Evidence of increasing interest is becoming more apparent with the rise of internet references and the availability of superslow certifications. This form of training has been presented as a safe and effective means of building strength in both beginning and advanced weight training (Westcott, 1999). Superslow training, originated in 1982 by Ken Hutchins, was developed in an osteoporosis study with older women because of the need to utilize a safer speed for subjects to perform the resistance exercises. The result was the beginning of a new resistance training technique, which became known as superslow strength training. In a standard Nautilus training protocol, 8-12 repetitions are performed (Westcott, 1999). Each repetition represents a two-second concentric action, a one-second pause, followed by a four-second eccentric action. The total time for the set requires approximately 55-85 seconds for completion. The superslow protocol represents 4-6 repetitions consisting of a 10-second concentric phase followed by a four-second eccentric phase. This protocol also requires about 55-85 seconds for completion. One possible advantage of superslow training is that it involves less momentum, resulting in a more evenly applied muscle force throughout the range of motion. A potential disadvantage of this training is that it is characterized as tedious and tough.

Physiology of Superslow Training

An objective of superslow resistance training is to create more tension in a muscle for a given workload. This is accomplished by decreasing the speed of movement. The amount of force or tension a muscle can develop during a muscle action is substantially affected by the rate of muscle shortening (concentric phase) or lengthening (eccentric phase) (Smith, Weiss, and Lehmkuhl, 1995). The amount of tension generated in a muscle is related to the number of contracting fibers. Each muscle fiber (or muscle cell) contains up to several hundred to several thousand myofibrils, which are composed of myosin (thick) and actin (thin) protein filaments (Guyton and Hall, 1996). The repeating units of thick and thin filaments within each myofibril comprise the basic contractile unit, the sarcomere. In a muscle fiber, the slower the rate at which the actin and myosin filaments slide past each other, the greater the number of links or cross-bridges that can be formed between the filaments (Smith, Weiss, and Lehmkuhl, 1995). The more cross-bridges there are per unit of time, the more tension created. Thus at slow muscle action speeds, a higher number of cross-bridges can be formed, which leads to a maximum amount of tension for a given workload.

The tension in a muscle is related to the number of motor units firing and to the frequency with which impulses are conveyed to the motor neurons (Berger, 1982). Physiologically, using a slower speed protocol requires the activation of more muscle fibers and an increase in the frequency of firing in order to maintain a force necessary to lift a given workload (Smith, Weiss, and Lehmkuhl, 1995). This provides stimulation for muscle strength development. The initial strength development involves neurological adaptations (stimulation of muscle fibers through increased firing and recruitment) followed by muscle hypertrophy (Enoka, 1986). In muscle hypertrophy, an increase in protein synthesis results in a multiplication of myofibrils within muscle fibers leading to an enlargement of the cross-sectional area of the muscle (Berger, 1982). There is also a corresponding increase in the number of actin and myosin filaments, which subsequently increases the capacity for cross-bridge formation (Guyton and Hall, 1996).

Superslow Resistance Training Research

Although superslow resistance training has been around for a while, only two peer-reviewed manuscripts have been written. The first manuscript describes two studies by Westcott et al. (2001). The first Wescott et al. study was conducted in 1993 and consisted of 74 previously sedentary men and women with an average age of 56 years. The subjects were placed in groups of six and closely supervised for eight weeks. All of the subjects performed one set of 13 exercises (Nautilus equipment) three days per week. These exercises consisted of the leg extension, leg curl, leg press, neck flexion, neck extension, pullover, chest press, chest cross, lateral raise, bicep curl, triceps extension, abdominal crunch, and low back. Of the 74 subjects, 39 (10 males and 29 females) trained at a regular speed and 35 (13 males and 22 females) trained at the slow speed. Although both groups differed in the time spent in concentric phase, both groups had a 4-second eccentric phase. Each of the subjects was tested using either a 10-RM weight load (regular speed group) or a 5-RM weight load (slow speed group) at weeks 2 and 8 in the study for the determination of pre- and post-test strength assessments. The results indicated that the slow speed group attained superior strength gains, gaining an average of 26 lbs in strength for the 13 exercises combined, compared to an average of 18 lbs for the regular speed group.

The second study of the first manuscript was conducted in 1999 and consisted of 73 previously sedentary men and women with an average age of 53 years. This study was similar to the 1993 study except that it was a 10-week study and the pre- and post-test strength assessments were based on 10-RM weight load (regular speed group) and a 5-RM weight load (slow speed group) of the chest press only at weeks 2 and 10 in the study. Of the 73 subjects, 43 (13 males and 30 females) trained at a regular speed and 30 (10 males and 20 females) trained at the slow speed. This study supported the 1993 study conclusions in that the slow speed group achieved higher results that the regular speed group, gaining an average of 24 lbs in strength for the chest press, compared to an average of 16 lbs for the regular speed group.

The other recent peer-reviewed manuscript describes a study by Keeler et al. (2001). This study consisted of 14 sedentary women with an average age of 32.8 ± 8.9 years. The subjects were randomly assigned to either a superslow group (6 subjects) or a traditional training group (8 subjects). Strength was assessed for both pre- and post-test using a 1-RM on 8 strength exercises: leg extension, leg curl, leg press, bench press, compound row, biceps curl, triceps extension, and torso arm (anterior lateral pull-down). The subjects trained three times per week for 10 weeks. For this study, the superslow protocol was defined as a 10-second concentric muscle action, followed by a 5-second eccentric muscle action. The traditional protocol consisted of a 2-second concentric phase, followed by a 4-second eccentric phase. Both groups performed one set of each of the eight exercises reaching momentary muscular fatigue between 8-12 repetitions. The traditional and the superslow groups began the exercises using 80% and 50% of the 1RM, respectively, until muscular fatigue was reached. The weight was then increased in increments of 5% when the maximum repetitions could be completed in good form. Increments of 2.5% were used for the leg press exercise only. The results indicated that both groups had a significant training effect for the 8 exercises. Further, the traditional group improved significantly more than the superslow group in total weight lifted for the leg press, leg curl, leg extension, torso arm, and the chest press. The results for the chest press indicated that the traditional group improved by an average of 26 lbs compared to the superslow group improving by an average of 9 lbs. It was concluded that traditional training is superior to that of superslow strength training for improving strength as assessed with the 1-RM for the initial phase of strength training in sedentary women.

Discussion

The Westcott et al. (2001) manuscript describes two studies (1993 and 1999 studies) that report the superslow resistance training resulting in superior strength gains than a traditional strength training method. In contrast, the Keeler et al. (2001) study indicates that the traditional strength training group improved better than the superslow group for 5 of the 8 exercises. The different outcomes between studies may be due to different subject populations, training methodologies, and testing procedures. Westcott et al. recruited sedentary men and women with an average age in both studies of 54.5 yrs., where as the Keeler et al. study had sedentary women whose average age was 32.8 yrs. Very little is documented how various age populations may be differentially affected by the training regimen (superslow versus traditional speed), although this factor certainly needs further elucidation.
The Keeler et al. (2001) study trained the traditional resistance exercise group using 80% of 1RM while the superslow group trained at 50% of 1RM. Both groups performed 8 to 12 repetitions to muscular fatigue. The authors said it was recommended that the superslow training group weight load be reduced 30% from what is normally used (however, the source for this recommendation was not cited in the study). Contrariwise, in the Westcott et al. (2001) studies, the traditional training group performed 8 to 12 repetitions to fatigue where as the superslow training group performed 4 to 6 repetitions to fatigue. Given that resistance load intensity has a direct association with muscle force production, this is a major difference noted in training methodologies of these investigations, and certainly warrants further investigation.

Finally, in the Keeler et al. (2001) study, strength measurements were quantified with 1-RM assessments of strength for the superslow and the traditional strength training groups. Conversely, in the Westcott et al. (2001) investigations the traditional strength training group was assessed with a 10-RM while the superslow was measured with a 5-RM. Certainly, the differences across the board in strength assessments may also be contributing factors to the varying results observed in these investigations.

Conclusions

Although a final conclusion of the efficacy of superslow training versus traditional strength training warrants further research, some strong applications can be ascertained. Both training methods demonstrated significant increases in strength from pre- to post-testing. Since variety of resistance training stimulus is an important aspect of training design, perhaps incorporating both of these methods is a viable option for many clients. While some clients may find the superslow method somewhat tedious and challenging, other clients may relish in this type of challenge. Therefore, the personal trainer is reminded of the importance of individualizing the workout scheme to keep the client motivated, as well as challenged. Future randomized studies are needed to establish whether a true difference does exist between superslow and traditional protocols in developing strength in men and women (of all ages).

References

Berger, R. A. (1982). Applied Exercise Physiology. Philadelphia, Pennsylvania: Lea & Febiger.
Berne, R. M., & Levy, M. N. (1998). Physiology (4th ed.). St. Louis, Missouri: Mosby, Inc.
Enoka, R. M. (1988). Muscle strength and its development – New perspectives. Sports Medicine, 6, 146-168.
Guyton, A. C., & Hall, J. E. (1996). Textbook of Medical Physiology (9th ed.). Philadelphia, Pennsylvania: W. B Saunders Company.
Keeler, L. K., Finkelstein, L. H., Miller, W., & Fernhall, B. (2001). Early-phase adaptations of traditional-speed vs. superslow resistance training on strength and aerobic capacity in sedentary individuals. Journal of Strength and Conditioning Research, 15(3), 309-314.
Smith, L. K., Weiss, E. L., & Lehmkuhl, L. D. (1996). Brunnstrom’s Clinical Kinesiology (5th ed.). Philadelphia, Pennsylvania: F. A. Davis Company.
Westcott, W. (1999). The scoop on super slow strength training. Idea Personal Trainer, Nov-Dec, 37-42.
Westcott, W. L., Winett, R. A., Anderson, E. S., Wojcik, J. R., Loud, R. L. R., Cleggett, E., & Glover, S. (2001). Effects of regular and slow speed resistance training on muscle strength. Journal of Sports Medicine and Physical Fitness, 41, 154-158.
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Periodization
by Dave Tate

When it comes to setting up a strength-training program, I feel it's important to understand all aspects of the program, including how it all fits together. The organization of training can be defined as periodization. There are several periodization models being used today for the development of strength. This article will explore some of the basic definitions of the concept as well as the Western (or linear) method of periodization.

The Western method of periodization is one of the most popular methods for strength development. It's the same method I used for the first 12 years of my competitive career. Did it work? Sure, up to a certain point, but then I hit a plateau. This was when the injuries started and my strength began to digress. After we get the basics out of the way, I'll explore why this happened and why so many coaches and athletes still use the program today.


Terminology and Definitions

Periodization is the organization of training into basic workable units. These units are defined as the training session, the micro cycle, the meso cycle, the macro cycle and the quadrennial. Let's define and explore each of these just to make sure we're all on the same page.

The Training Session: The training session consists of one workout designed to fulfill a specific purpose. These training sessions can be once per day or up to six per day depending on the goals of the program. The most import aspect of the training session is that it should have some type of meaning. There should be a definite training goal in mind. Your goal for that session may be to perform one more repetition than last time, or to lift five more pounds. Your goal could also involve fulfilling some type of restorative or recovery purpose.

The problem is that many training sessions today don't have a specific purpose that will lead to the short or long term goals of the athlete. The athlete or coach just goes in the gym and wings it, but each session must build on the others to fulfill a desired purpose. For example, if you want a bigger bench, then each training session for that lift must have the development of the bench press in mind. If your exercise selection doesn't complement this, you'll just be spinning your wheels.

All exercises chosen should fulfill a purpose related to the development of strength, stability, confidence, muscle balance, technique, or bringing up weak points. If one or more of these variables isn't being met with the chosen movement, then dump that exercise!


The Micro Cycle

The micro cycle is the recruitment of a number of different training sessions. There should be at least two training sessions per micro cycle that consist of different types of workouts. The micro cycle also should have specific meaning and purpose. There are many different types of micro cycles including the introduction, restorative, competitive and the shock micro cycle. The average micro cycle will range five to ten days with the average being seven days.

The Introduction Micro: This cycle can and should be used for a number of introduction purposes. It can be used for educational purposes to teach the clients or athletes about the training program and all its variables. This is a very important aspect of training that many coaches and trainers overlook. I believe that the client or athlete must know how the program was designed and why it was designed that way. Better yet, they should be a part of the program design.

Whenever I design a strength-training program, the client is a very large part of the process. Who knows better than the trainee what works and what doesn't work for him? The client has more experience training themselves than anyone, so why not use this knowledge to better the program? The trainee must know where they're going and how and why this program will help them get there.

A second type of introduction micro cycle may be used to introduce the trainee to the exercises he'll be performing over the next few cycles. This gives him a chance to have a "walk through" of the different exercises and get used to the correct form and technique that'll be needed for the higher intensities later on.

Exercise technique is another overlooked aspect of most training programs today. When I walk into any gym or health club I'm impressed with the lack of technique being practiced. You'd think with the number of trainers and coaches around today that this problem would be getting better, but in many ways it's worse. Now you have trainers who have no idea what they're doing showing a client how to perform an exercise!

Not all trainers are bad, of course. There are many excellent trainers I've spoken with across the world and I've learned a great deal from many of them. These trainers are usually very expensive and hard to find so it would be best for most people to buy a book on exercise technique or attend one of the many seminars offered by today's top strength coaches.

The Restorative Micro: This cycle is designed to aid in the recovery process. It can involve anything from taking a week off to implementing some restorative techniques such as contrast showers, steams, saunas, massage, active rest or "feeder" workouts.

Active rest involves those workouts that implement a type of training other than what the athlete normally does. For a weightlifter this can include walking, or for a football player, playing basketball.

The "feeder" type workouts are those intended to better prepare the muscle for an upcoming training session. When these workouts make up the majority of the training micro cycle it then becomes a restorative cycle. Active rest and feeder workouts will be discussed in a future article because of the importance they have in the total development of a strength training program. After all, if you're not recovering, then you're not making gains!

The Competitive Micro: This is the cycle leading up to the competition or event. For a powerlifter this would consists of the five to seven days right before the competition. During this time they should lower the training volume and intensity.

The week before can make or break the outcome of the competition. Too much work and the lifter will go into the meet overtrained and tired. Too little work and he'll go in under prepared. For the football player this can be the last three to six days before the game. It becomes a tight balancing act during the season to ensure the optimum amount of training with the right amount of recovery and restoration.

The Shock Micro: This micro cycle is designed around shocking the body into new growth and adaptation. This shock can come in many forms and can range from taking a week off to a high volume training cycle.


The Meso Cycle

This cycle is made up of many micro cycles designed around one specific purpose. Most programs use this cycle to develop one component of fitness such as strength, power, endurance or some other physical ability. These cycles range from one to four months. There are many types of meso cycles including introduction, base, competitive, restoration, strength and power cycles.

The Introduction Meso: This cycle is designed to introduce a person to fitness or strength training. Like the introduction micro cycle, most of the time is spent on the teaching of the movements and training program.

The Base Meso: It's been said many times that you can't build a house on a weak foundation. The base meso cycle is usually designed to build a strong and fundamental base of fitness (a solid foundation).

An example of the effectiveness of a base-building meso cycle would be my wife, Traci. When she first came to train with us a Westside, her back was so weak and sore that she had a hard time picking up an empty barbell.

Most of her training during the first few months consisted of building up her abdominal, lower back, glutes, hips and hamstrings. She performed endless sets of reverse hypers, glute-ham raises, and abdominal pulldowns. When her base was built up, heavier training was introduced and within the first year she'd totaled her fist "Elite" with a 360 squat, 240 bench, and 315 deadlift in the 123 pound class. Not bad for not being able to pick up a barbell without pain 12 months earlier. Without taking the time to develop a solid foundation, her gains wouldn't have been possible.

Other Meso Cycles: The strength and power meso cycle is designed around building strength, while the competitive meso cycle is that cycle leading up to the competition or test date (the day you attempt a new Page Ranking). These meso cycles can be designed a number of different ways and all are intended to bring out the highest level of competitive strength.

Competitive strength is different than maximal strength because it utilizes the elements of the competition to bring out the highest strength levels. With competitive strength, many times there's a break from training right before the competition to help the body restore and prepare for peak performance. There's also the element of the spectators and a "psyche up" to help bring out higher strength levels.

Maximal strength is the max level of strength that can be displayed in the gym. This is why many times we don't recommend training with a psyche-up in the gym. Psyching up during training can actually be detrimental to strength performance because of the increased demand on the central nervous system.


The Western Method of Periodization

The Western or linear method of periodization is the most practiced yet most misunderstood form of periodization used by lifters and coaches today. I was first introduced to the Western method from the NSCA journal and from the "workouts of the month" section in Powerlifting USA magazine. This method consists of a hypertrophy phase, basic strength phase, power phase, peak phase and a transition phase. Many times other terms will be used but the parameters are basically the same.

The Hypertrophy Phase: This phase is intended to condition and build muscle mass. This phase is characterized by a high volume and low intensity. In this case, the volume refers to the amount of repetitions being preformed while the intensity refers to the amount of weight lifted in relation to your one rep max. The typical load or intensity lifted is in the 50 to 70% range for three to five sets of 8 to 20 reps. The average rest between sets is two to three minutes and the average length of the entire phase is between four to six weeks. These parameters are intended to build a solid base of support for the upcoming strength phase.


Sample Hypertrophy Cycle

Week 1:5sets/10reps/62%intensity/Rest 3mintues

Week 2:4sets/10reps/64%intensity/Rest 3mintues

Week 3:3sets/10reps/66%intensity/Rest 3mintues

Week 4:3sets/8reps/68%intensity/Rest 3mintues

Week 5:3sets/8reps/70%intensity/Rest 3mintues

The Strength Phase: The goals of the strength phase is to, you guessed it, increase muscle strength. The parameters for this phase are characterized with a typical load between 75 to 86%, utilizing three to five sets of 4 to 6 reps. The average rest is two to four minutes and the duration is four to six weeks. As you can see, the intensity is beginning to increase while the volume is beginning to decrease.

Sample Strength Meso Cycle


Week 1:5sets/6reps/75%intensity/Rest 3mintues

Week 2:5sets/6reps/77%intensity/Rest 3mintues

Week 3:4sets/5reps/79%intensity/Rest 3mintues

Week 4:4sets/5reps/82%intensity/Rest 3mintues

Week 5:3sets/4reps/85%intensity/Rest 3mintues

The Power Phase: This phase is designed to increase the overall power of the athlete. The parameters of this phase are characterized by performing three to five sets of 3 to 5 reps with 86% to 93% intensity. The duration of this phase is normally four weeks. The rest is usually between three to five minutes.


Sample Power Meso Cycle

Week 1:3sets/4reps/87%intensity/Rest 3mintues

Week 2:3sets/3reps/89%intensity/Rest 3mintues

Week 3:3sets/3reps/91%intensity/Rest 4mintues

Week 4:3sets/3reps/93%intensity/Rest 5mintues

The Peak Phase: This is the final phase of strength development. This phase is designed to "peak" on all the abilities that have been developed earlier. The peak phase is characterized by performing two to three sets of 1 to 3 reps with 93% or more. The average rest is now increased to four to seven minutes and the duration is two to four weeks. You'll again notice that the volume is lower and the intensity is increased.

Sample Peaking Meso Cycle

Week 1:3sets/3reps/95%intensity/Rest 5mintues

Week 2:2sets/2reps/97%intensity/Rest 7mintues

Week 3:2sets/1reps/99%intensity/Rest 7mintues

The Transition or Active Rest Phase: This is the final phase of this macro cycle known as the Western method of periodization. This phase can be done a couple of ways. The first is to perform three to five sets of 10 to 15 reps with 50% of your new one rep max.

The second way is to break away from training altogether and only perform light physical activity. For many powerlifters and strength athletes this phase is normally just taking time off and performing no weightlifting. Others may choose to go to the gym and perform bodybuilding style exercises with very little work done in the classic lifts (squat, bench and deadlift).


Problems and Pitfalls

This Western method of training has become very popular in the United States over the past 20 to 30 years and has been practiced by most powerlifters and strength athletes in one form or another. If you read the training programs of most powerlifters you'll notice this same structure. As I mentioned earlier, this is the same training routine I used myself for 12 years before moving to Columbus to train at Westside. I had very good results with this training for some time, but I also had many problems with it as well.

Having now gotten away from this type of training and looking back as an outsider, I can see where the program is lacking and why I had so many problems. I used to feel it was the only way to train (mostly because it was all I ever knew). It was also the only type of program for which I could find a lot of research. Some of the limitations to this linear style of periodization include:

1) It's a percentage-based program
2) It starts with a high volume
3) It only has one peak
4) Your abilities aren't maintained
5) The program has no direction to the future

According to Vladimir Zatsiorsky in the text, Science and Practice of Strength Training, long breaks (from working at percentages close to your 1RM) can ruin physical fitness. Vladimir asks, "If a mountaineer wants to climb to the summit, will he climb halfway up then back down to go back up again?" These long breaks are detrimental because motor abilities are built and retained at different rates which are fairly specific to each individual. Some may be lost very quickly while others will be held.

According to Zimkin, as much a 10 to 15% of strength can be lost in a period of a few weeks. This is where a percentage-based system has many problems. If the lifter has lost 10% of his strength and begins the cycle at 62% of his contest max, the actual percent can really be as high as 72%. This is why many times the lifter will get through three quarters of the training cycle and then start missing lifts. Many times I'd get to week eight or nine and not be able to complete the desired number of reps. With this type of training you have to hope your strength catches up to the intensity.

One way to combat this is to pick a smaller weight at the start and then jump it up toward the end. This is what many lifters, including myself, used to do. The problem with this is you never really know when to jump it up. This will lead you to being able to perform triples in training with more weight than the single you could perform on the platform at a meet. Percentages have to be used only as guidelines.

Another problem with the Western method of periodization is that many abilities aren't maintained. The muscle mass that was built during the hypertrophy phase isn't maintained throughout the full cycle. Same goes with the strength phase. The best training weeks are normally the first or second week of triples coming off the strength phase. Then your strength begins to shut down because it's very hard to train at or above 90% for longer than three weeks. This is another reason why you may be able to triple more in training than what you can display on the platform.

As mentioned above, there's only one peak with the linear method. If you want to enter multiple meets or have a competitive season such as a football player then what do you do? Another mark against this traditional approach.

The Western method of periodization also advises you to drop the supplemental movements as the meet approaches, especially during the final three or four weeks during the peak phase. The reason for this is that the intensity is so high that you'd want to keep the volume down. My question is why would you want to drop the movements that made you strong in the first place?

Lets face it, if it was true that all you have to do is squat, bench and deadlift wouldn't we all be doing it? Not only that, but wouldn't every gym in the country have 20 or 30 guys who could bench 500 since half the members only do bench presses a