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[Aldo Raine]

The 8 Most Effective Training Splits

Here's what you need to know...

• Choose a training split based on your goals, schedule, training age, energy system requirements, and ability to recover.
• Body-part splits can be time consuming and impractical for those with fluctuating schedules. Great for size gains though.
• Total body training is better for athletes.
• Push-pull routines are flexible. The moderate frequency of movement is better for skill acquisition than body part splits.
• The intensive/extensive split is based on the neural demands of a workout. A heavy/explosive day is followed by a metabolic/high-volume day.
• Agonist/antagonist supersets work opposing muscle groups together, such as doing a bench press and a row.
• Hypertrophy specialization programs bring up lagging body parts. Focus 3+ days per week on one body part with one day per week for maintaining everything else.

The Best Training Split... For You

There's no "one size fits all" when it comes to workout splits. Your training depends on your goals, energy system requirements, schedule, and individual differences.
That being said, let's review the basic, proven splits for successful training. You decide which one fits your needs.

1. The Body Part Split

Body part splits are your typical "bodybuilder" split. In most cases, lifters attack each muscle group throughout the week in 5 or 6 training sessions.
Pros: Body part splits use greater exercise variation to target individual muscles. They're great for "shocking" muscles into growth due to high-localized volume, especially for lifters that typically train in total-body style routines.
Increased volume and metabolic stress lead to greater hypertrophy than other splits. Just make sure you have a significant training base before jumping ahead.
Cons: It's difficult to train with heavy multi-joint lifts without some degree of hindered recovery from previous workouts. You better have your workout nutrition, sleep needs, and other recovery essentials taken care of.
Body-part splits are time consuming and impractical for busy people with fluctuating schedules because missing one routine throws off the flow of the program. Many body part splits "major in the minors" and are cosmetic based rather than performance based – not the best option for athletes or beginners.

Example

Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Legs
Friday: Arms/Abs
Saturday/Sunday: Off

2. Upper-Lower Training Split

Upper-lower training splits are a novel progression for those accustomed to total-body training splits as they allow more recovery and training volume. Upper body and lower body days are alternated for 4 workouts in a 7-day training split.
Pros: Upper-lower training splits are a great progression from total body training and work well with most populations that want to gain size and strength concurrently.
Upper-lower splits allow greater training frequency for quicker learning and mastery while still using significant loading. They offer a moderate training frequency and moderate-high volume for hypertrophy.
Cons: They often present generally unbalanced training times with upper body workouts taking much longer than most lower body sessions.
Upper-lower training splits offer shorter recovery time between training sessions compared to body-part splits, which may hinder recovery. Lower body training is brutal; doing it two times per week might be too much for the weak minded.

Example

Monday: Upper Body (Push Strength Emphasis)
Tuesday: Lower Body (Squat Pattern Strength Emphasis)
Wednesday: Off or Active Recovery
Thursday: Upper Body (Pull Strength Emphasis)
Friday: Lower Body (Hinge Pattern Strength Focus)
Saturday/Sunday: Off

3. Total Body Training Split

Total body training splits are maximally efficient and train the body as a unit rather than its component parts.
Pros: Total body splits are for those short on time who want full-body stimulation. High frequency stimulation of muscles and moderate training volume suits many goals, such as fat loss, strength building, and hypertrophy.
Related:  More on total body training

Total body training is better for athletes and allows easier integration of movement training. Minimized "fluff" forces workouts to focus on essential items, not 13 variations of lateral raises.
Total body workouts are great for beginners, fat loss, and general health. It's easy to integrate other training modalities around total body routines as most movements and muscles are hit during each workout.
Cons: Low intra-workout volume may hinder metabolic-stress related hypertrophy. Stronger lifters may struggle with recoverability from training legs 3 times per week.
It's difficult to train more than 3-4 times per week without knowledge and self-awareness for auto-regulation. Also, smaller "show" muscles are likely neglected, which is tough on the closet bodybuilder psyche.

Example

Monday:
A. Power Clean 5x3
B. Bench Press 3x6
C. Lunge 3x8-12
D1. Farmer Walk 3x30 seconds
D2. Dip 3x 30 seconds – timed set

Tuesday: OFF

Wednesday:
A. Push Press 5x3
B. Deadlift 4x6
C. Chin-Up 3x8-12
D1. Plank 3x30 seconds
D2. Biceps Curl 3x 30 seconds – timed set

Thursday: OFF

Friday:
A. Back Squat 5x3
B. Bent-Over Row 4x6
C. Dumbbell Bench Press 3x8-12
D1. Kettlebell Crosswalk 3x30 seconds
D2. Hip Thrust 3x12

Saturday/Sunday: Off or Conditioning

4. Push/Pull Training Split

Push/pull splits break training up by movement pattern. The movements on the posterior side of the body are predominantly responsible for pulling actions while the front/anterior side of the body is responsible for pushing actions. Legs are often paired on "pull" days.
Pros: Push/pull routines are suitable for intermediate-advanced trainees. They're an economical way to train and allow for flexible planning. Moderate frequency of movement is better for skill acquisition than body part splits performed once per week.
Cons: Push/pull splits are of limited use with athletic populations because they segregate the body by muscles that work together. Push-pull routines are also a bit advanced for beginners who want to maximize their gains.

Example

Day 1: Pull (legs/hamstrings, back, biceps, lower back)
Day 2: Push (chest, shoulders, triceps, legs/quads, abs)

5. Intensive/Extensive Training Split

The intensive/extensive split bases training on the neural demands of a workout. For example, a heavy/explosive day is often followed by a metabolic/higher volume day. Three or four days of training often work best.
Pros: Intensive/extensive splits are an advanced programming strategy for athletes who want to take the next step. They're great for athletic populations and for training movement skills (like acceleration) in coordination with resistance training. They also offer a sound progression for developing greater levels of performance.
Cons: Intensive/extensive splits are advanced and complicated to design. They may not be ideal for hypertrophy-oriented lifters because splits are focused on the inclusion of movement training, which may be detrimental to overall recovery for hypertrophy. Workouts are longer in duration on intensive days due to the neural recovery demands of intense exercise.

Example

Monday: Speed work, Olympic lifts plus compound push exercises
Tuesday: Metabolic/change of direction, pull emphasis
Wednesday: Off
Thursday: Speed work, Olympic lifts plus compound push exercises
Friday: Metabolic focus, pull emphasis in weight room
Saturday/Sunday: Active Recovery

6. Primary Mover Plus Opposing Supersets

Also known as non-competing supersets or agonist/antagonist supersets, these splits work opposing muscle groups together. An example would be doing a dumbbell bench press and a chest-supported row.
Pros: Non-competing supersets are good for building muscle and achieving a one-to-one training balance on opposing sides of the body. Increased blood flow to antagonist muscle groups may improve performance and metabolic stress-related hypertrophy.
Non-competing supersets are flexible and can allow for 3-6 days of training based on training age. Supersets are easily done to maximize training efficiency.
Cons: Difficult to integrate movement skills, making it difficult for athletes to incorporate non-competing supersets as a primary method. They're a bit advanced for beginners and may pose recovery problems for older lifters.

Example

Monday: Chest/Back
Tuesday: Legs/Shoulders
Wednesday: Off
Thursday: Chest/Back
Friday: Biceps/Triceps
Saturday/Sunday: Active Recovery or Off

7. Primary Mover Plus Synergist

These splits combine major movers of an exercise with secondary movers in the same training day. Back and biceps or chest and triceps splits are examples.
Pros: Flexible training frequency with 3-6 days of training per week. Supersets create time-efficient workouts. High training volume yields greater intra-workout muscular damage.
Cons: Advanced for beginners and tough to recover from for older lifters. Variability in training frequency may be difficult for younger lifters to set up.

Example: 5 workouts per week

Monday: Back/Biceps
Tuesday: Chest/Triceps
Wednesday: Legs/Shoulders
Thursday: Back/Biceps
Friday: Chest/Triceps
Saturday/Sunday: Off

8. Specialization Training Splits: Hypertrophy Specialization Programs

Specialization programs focus on bringing up a lagging body part within a short time frame. This involves focusing 3+ days per week on one body part with one day per week for maintaining other body parts.
Pros: Specialization workouts jump-start stagnant gains on a body part. High volume and frequency result in a dramatic increase in hypertrophy on the specialized body part. They're often a blast and great for more advanced lifters.

Related:  4 Week Chest Specialization

Cons: Specialization workouts neglect other body parts during the program, potentially leading to atrophy and a decrease in performance. Specialized programs are unbalanced, making it hard to maintain other fitness parameters.

Example: Back Specialization

Monday: Low-Rep Horizontal Pull
Tuesday: High-Rep Vertical Pull
Wednesday: High-Rep Horizontal Pull
Thursday: Low-Rep Vertical Pull
Friday: Total Body Maintenance

So Which Split Should I Choose?

Determine Your Main Goal

Your goals must be clear. Focusing on isolation isn't ideal for athletes, as they need to move the body as an integrated unit.
If your aim is to get as big as possible, then you don't need to spend time perfecting a sprint mechanic. Make your goal as specific as possible and then tailor your training split as needed.

Assess Your Schedule

Regardless of how busy you are, you still have the same 24 daily hours the rest of us have. I've trained a client with three kids, an hour commute to work each day, and 5-6 twelve-hour workdays each week – and he still finds a way to train 3-4 times per week.
My point is, you have time, now prioritize. If training 2 hours per day 5 days per week isn't ideal for you, pick a more efficient split. A workout is only as good as its execution. Determine what you'll do and then execute it.

Training Age (RAIN )

Training age is a highly variable but important factor in training.
Beginners jump on body part splits and isolation workouts before they're strong enough to reap the rewards of focused isolation. Older lifters find they can't train as hard as often due to greater neural requirements, joint stress, and recovery.

Recoverability

The body is an integrated system. Rather than looking at recovery based on how your muscles feel, you must take into account everyday stress, the nervous system, sleep quality, and nutrition.

[Aldo Raine]

Even van Akito gekopierd: https://www.strengthcalc.com

[rain]

Interessant Aldo.
*schrijft ondertussen op welke oefeningen hij morgen gaat doen tijdens bro-chest/triceps-ultimate-split. *

[Aldo Raine]

Interessant Aldo.
*schrijft ondertussen op welke oefeningen hij morgen gaat doen tijdens bro-chest/triceps-ultimate-split. *

Jij hebt mijn grapje tussen de regels door niet opgemerkt? Zonde

[east1977]

Training Age (RAIN )

[rain]

Pfff, al die intelligente grapjes.
Ik zag 'age 'en 'rain'staan, en las niet verder.
*installeert ondertussen google translate*.

[akito]

Muahah ik moest ook even goed te zoeken maar daar heb je opa goed te pakken

[Aldo Raine]

http://forum.bodynet.nl/trainingssch...s-5x5-faq.html

[pescatore]

http://forum.bodynet.nl/trainingssch...s-5x5-faq.html

Kijk eens, wordt kwalitatief al beter hier

[Pren]

http://www.barbellmedicine.com/weigh...-texas-method/

Hier een artikeltje over hoe je de Texas Method eventueel aan zou kunnen passen.

[Aldo Raine]

The 100-Rep Trap Bar Workout

Here's what you need to know...

• The trap bar deadlift is a perfect hybrid, combining all the benefits of the squat with all the benefits of the deadlift, only with none of the drawbacks inherent to each lift.
• This 10-week plan requires you to begin with 6 sets of 8 reps and progressively add sets, reps and weight until you're banging out 10 x 10.
• This may be a lower body workout, but you'll notice substantial growth in your back, traps, and forearms as well.

One Exercise To Rule Them All

If I were forced to choose only one exercise to do for the rest of my life that would provide the greatest strength and muscle-building benefits, my answer would be the trap bar deadlift.
It's a perfect squat/deadlift hybrid that's easier on the knees than squatting and easier on the lower back than conventional deadlifts. This makes it a great choice for getting strong and building muscle over your entire body.
It's long been a staple in my training. And it's usually how I start off my week because I think it's wise to put the exercises that yield the greatest benefits early in the week so you can do them when you're fresh.
Plus, nothing screams, "I'm going to make this week my bitch" like crushing some deadlifts on Monday. The following program, however, evolved almost by accident, which seems to be how I get a lot of my ideas.

Related:  The Trap Bar Deadlift

My knees had been acting up, especially with heavy squatting and heavy single-leg work. I stupidly tried to work through it for a while before smartening up and taking a break from all squatting and heavy single-leg work. To continue to work my quads without pissing off my knees, I modified my trap bar deadlift form so that it was more of a squat than a deadlift by dropping my hips lower and keeping my torso more upright.
I had to lower the weight at first from what I could normally trap bar deadlift with a higher hip position, but I found it worked the legs better and felt better on my lower back, which was a welcome tradeoff. Plus, once I adjusted to the new form, my weights climbed right back up.
Still, I found that as the weights started to increase, my joints starting revolting. I had a goal to pull 600 pounds, but I was junk for three weeks after I hit it. Some people are lucky and can follow progressive overload their entire lifting career without breaking down. Others – like myself – reach a strength threshold where their body can no longer tolerate getting under heavy weights week in and week out, even when using good form.
That strength threshold varies from person to person, but once you find yourself starting to break down from heavier weights, it becomes prudent to find other modes of progression beyond just adding weight to the bar.
If you've stalled out on your current lower body routine and are looking for something to kick start new muscle growth, the following program will be right up your alley. Don't think that this program will be easy because you're not going as heavy; it's anything but easy. In fact, it just may be one of the most challenging programs you've ever tried.

The Progression

Your first workout of the week will be based entirely on the trap bar deadlift. Start with a good warm-up followed by 3-4 sets of sliding leg curls, glute-ham raises, or machine leg curls. Once that's out of the way, use the following progression for the trap bar deadlift.
Week 1: 6 sets of 8
Week 2: 6 sets of 10 (same weight as week 1)
Week 3: 7 sets of 8 (add 10-20 pounds to week 2 weight)
Week 4: 7 sets of 10 (same weight as week 3)
Week 5: 8 sets of 8 (add 10-20 pounds to week 4 weight)
Week 6: 8 sets of 10 (same weight as week 5)
Week 7: 9 sets of 8 (add 10-20 pounds to week 6 weight)
Week 8: 9 sets of 10 (same weight as week 7)
Week 9: 10 sets of 8 (add 10-20 pounds to week 8 weight)
Week 10: 10 sets of 10 (same weight as week 9)

Program Notes

• Follow the progression laid out. I made the dumb mistake of jumping right into 10 sets of 10 right from the start and it damn near crushed me. Learn from my mistake.
• This progression does not include warm-up sets, so work up in weight intelligently until you reach the weight you plan on using for your working sets.
• All work sets are done with the same weight. As such, start out lighter than you think you need to. The first sets may feel easy but it'll get hard in a hurry, so if you start too heavy you won't be able to complete the workout.
• Think of the exercise as a squat as opposed to a deadlift. Get your hips down and your chest up.
• Use straps when needed. I'll usually do 3-4 sets without straps and then use them for the remaining sets.
• Use touch-and-go reps, but don't bounce the weight. Think of it as a light "kiss" off the ground.
• Don't overthink rest periods. Start out taking about two minutes between the first 3-5 sets and take up to 3-4 minutes between sets towards the end. Just don't go overboard and let the workout drag out too long. Try to keep the rest periods somewhat consistent from workout to workout.
• Don't do any other heavy deadlifting or squatting throughout the week. For more quad work, stick to single-leg work and reverse sled drags. For more posterior chain work, stick to glute-ham raises, sliding leg curls, leg curls, and hip thrusts.
• If you don't have a trap bar or Dead Squat™ Bar, don't try to substitute with conventional barbell deadlifts as you'll end up crushing your lower back.
  
  

Big All Over

While this workout is considered a lower body workout, you'll notice substantial growth in your back, traps, and forearms as well.
Interestingly, when I first started training this way, I started getting a lot of comments that my upper body looked bigger even though I was doing very little upper body training at the time.

Related:  5 Killer Trap Bar Deadlift Variations

At the end of the 10 weeks you can either move on to a different lower body routine or continue training in this fashion.
Once you're at 10 sets of 10 though, stay with 10x10 and work on increasing the weight while still completing all 100 reps rather than continuing to increase the reps. Small jumps in weight really add up over the course of 100 reps, so don't over get overzealous.

[Aldo Raine]

The Rep Bible

Here's what you need to know...

• How you perform your reps plays a huge part in stimulating the gains you want.
• The principle behind CAT is that when you're lifting a submaximal weight, you can compensate that lack of resistance by accelerating more quickly.
• Dynamic correspondence reps require that you should lower and lift the weight the same way you do a max lift – same speed, same acceleration, and same tension.
• Constant tension reps are based on the principle of occlusion, which is when blood entry to the muscle is limited, depriving it of oxygen.
• Normal reps allow you to have energy to do more reps at a given weight while still using enough force to stimulate growth and strength gains.

How Should I Do My Reps?

I never get asked that question. That's a shame because how you do your reps plays a huge part in stimulating the gains you want.
Think about it. The workout itself is nothing but a long group of repetitions spread over different exercises. The basic unit of your session is the rep. The more reps you get right, the better your gains will be.
By "get right" I mean doing the rep the proper way in order to get the exact stimulation necessary to achieve the gains you desire.
There's more than one proper way to do reps, and the style you use depends on what your goals are.

The 4 Rep Styles

1. The CAT Rep

The concept of compensatory acceleration training (CAT) was popularized by powerlifting legend Fred Hatfield. The basic premise is simple:
Force is equal to mass times acceleration (F = ma).
In other words, you can increase the amount of force the muscles have to produce by increasing the mass (weight on the bar) and/or the acceleration you impart on the barbell when you lift it.
So the principle behind CAT is that when you're lifting a submaximal weight, you can compensate for that lack of resistance by accelerating more quickly.
What does such a rep look like? Let's say you're doing a bench press. It means trying to blast the barbell off your chest and trying to accelerate it as much as possible for as long as possible.

Related:  More on the benefits of CAT

Another aspect of CAT is the transition between the eccentric (lowering) and concentric (lifting) portions. The transition itself should be rapid. This requires very strong antagonist muscles to stabilize the joints at the point of reversal. For example, you need strong rhomboids, rear delts, and lats to do a fast turnaround on the bench. Even the biceps can help.
The majority of the eccentric phase should be done under control (not slowly, but you must control the barbell), but the transition point is rapid and then you attempt to produce as much acceleration as possible on the way up.
If the weight is heavy, the bar might not actually move fast. The acceleration is meant to compensate for the lower weight, and a heavy weight means you won't be able to compensate much and the acceleration won't be high. Regardless, you still attempt to produce as much acceleration/speed as possible.

Pros of CAT

• This rep style maximizes peak force production at any given load, so it makes the muscles stronger.
• By working on acceleration you'll also develop more power/explosiveness than if you used a more "regular" lifting style, which is good if you're an athlete trying to be explosive.
• By attempting to move as fast as possible you maximize fast-twitch motor unit recruitment. Over time you'll become more efficient at recruiting those fibers, which will obviously help you gain more strength, size, and power in the future.
• By using the stretch reflex at the turnaround point, you become more efficient at using it in muscle actions, which can help you in athletic activities that require the use of the stretch reflex.
  
  

Cons of CAT

It will sound weird because I mentioned that CAT maximizes peak force output during a rep at a given weight, but CAT actually isn't optimal for building "1RM slow-speed strength."
You'll become very strong on fast reps, but as soon as the weight is too heavy for you to accelerate, you won't be able to push it farther. Someone who trained otherwise, however, will normally be able to grind out a weight much heavier than the one he can lift with acceleration.
I also mentioned that CAT leads to a higher peak force production for a given weight. That's true. But it doesn't mean that the average force production of the whole range of motion is higher. In fact it isn't.
What happens is that you produce a very high peak of force initially, but the later portions of the range of motion have a fairly low force production level because you're relying on the momentum built from the initial thrust.
In reality, the momentum actually "lowers the mass to overcome" in later parts of the movement, which diminishes the amount of force to produce.
What happens is that you become very good at producing a burst of force over a very short time frame/range of motion, but you lose the capacity to keep that force production "turned on" for the duration of the rep.
That means you won't be able to grind weights up. When momentum from the initial thrust dies, the lift dies, too!
That's why we sometimes use chains and bands. These tools adjust the resistance upward in the range of motion. They can counteract the effect of the created momentum and allow you to sustain a higher force production during the whole range of motion.
Unfortunately, bands can't be used for too long. They drastically increase eccentric stress during a lift, which significantly prolongs the recovery period. You should not use bands for more than three weeks in a row. Chains are more forgiving and can be used more often.

When to Use CAT

CAT should only be used on big compound movements, specifically with exercises of a pressing/pushing nature like bench press, military press, push press, squat, or front squat.
The deadlift doesn't work that well with CAT because you lose your position during the first pull (from floor to knees), which is both inefficient and dangerous. The deadlift is better performed with a more gradual acceleration.
Pulls like chin-ups, pull-ups, and rows also aren't ideal for CAT, as much of the workload gets shifted to the biceps and forearms and less on the back.
CAT should only be used when you have a sound and solid lifting technique on the movements you want to use it with. Using CAT on movements where your technique is not stable will often lead to bad form or at the very least, a form that isn't the same as for your heavy lifts.
Ironically, CAT is a method that builds a lot of power and explosiveness, but people who already are very explosive shouldn't use this technique too often. The more explosive you are, the lower the average force produced over the whole range of motion because someone who's super explosive can create a ton of momentum with the initial burst.
So, it is best to use CAT on big, compound pressing movements by people who aren't naturally explosive and who have good lifting technique.

2. Dynamic Correspondence Training

The basic premise of dynamic correspondence is that any lift should look exactly like a maximum effort lift. That is, if you want to become good at showcasing strength during a maximal effort lift, you should get as much practice under the same conditions.
A lot of people have superb lifting technique with weights up to 90-92% – tempo is great, lift looks solid, no technique breakdown. But when the lifter gets into the 95-100% zone, it all goes to hell.
Technique is thrown out the window and ultimately the lifter's maximum lift isn't much higher (if at all) compared to his 3RM (maximum for 3 reps).
I addressed this topic somewhat when I talked about the cons of compensatory acceleration training: You become good at demonstrating strength under a certain type of contraction or condition, but when the weight forces you to use a different force production strategy, you lose all efficiency.
So the principle behind dynamic correspondence is that you should strive to make any rep on a big lift look exactly like a max effort would look. This means lowering and lifting the weight the same way you handle your max lifts – same speed, same acceleration, and same tension.
When performing CAT you compensate for the lack of weight by an increase in acceleration, but with dynamic correspondence approach you compensate for the lack of weight by increasing how hard you contract the muscles involved in the movement – kind of like if you were trying to flex the muscles as hard as possible when lifting.
This action could also be called compensatory tension since you're compensating for the lower weights by an increase in voluntary muscle tension.

Pros of Dynamic Correspondence

• Dynamic correspondence makes you efficient at overcoming a resistance under maximum-like conditions. This means that your form is likely to be a lot more stable with maximal weights and should allow you to reach higher maxes and do them safely.
• It also teaches you to recruit your muscles more and make the joints involved in the movements more stable.
• This capacity to recruit the muscles more efficiently will eventually become automatic and you will 1) be naturally better braced when doing big lifts, and 2) stimulate the muscles more because you're more efficient at recruiting them.
• You're also more aware of your body position during those types of reps, which will make it easier to learn and perfect technique.
  
  

Cons of Dynamic Correspondence

The main drawback is that if it's done exclusively you will lose the capacity to produce force during high speed/explosive actions. This isn't exactly desirable for any type of athlete.
When you do these reps right (producing maximum tension by tensing the muscles as hard as you can), you actually make each rep a lot more demanding and it will severely cut into the number of reps you can perform. Fatigue will set in much faster than with normal reps. For that reason, dynamic correspondence is better used for sets of low reps, say 1 to 3.
It can be done for up to 5 reps, but the last two might not have the same level of tension. That's fine because the fatigue "makes the load heavier" (relatively speaking), so by the time you reach reps 4 and 5 it will actually feel like a max even though you're not using as much tension.
Some people simply do "slower reps," mimicking the speed on a maximal lift, without contracting their muscles as hard as they can. If you do this you're actually likely to lose strength because your force output will be low. If you do dynamic correspondence reps, a lift should feel and look like a max rep. You actually make a lighter weight as draining as a max.

When to Use Dynamic Correspondence

It's best to use dynamic correspondence when focused on maximal strength, while using a progressive load cycle (like my 915 plan) where you start a training cycle with a moderate weight and low reps and gradually increase the weight until going for a max 8-12 weeks later.

Related:  The 915 Workout Program

In that case, the main lifts – the ones on which you'll test yourself at the end of the cycle – are done using dynamic correspondence while the assistance work can use CAT or normal reps.
It's also a good way to do your reps if you're fond of high frequency training. For example, if you decide to train the bench press and deadlift five times per week, it's best to use a lighter load and keep the reps low.
Such an approach typically has you staying in the 75-80% range most of time (with an occasional day at 90-95% to see where you are at) and doing 3-5 reps or even lower.
The dynamic correspondence method is well adapted to this type of training because it aims at developing strength-skill: The ability to display strength under a max effort condition.

3. Constant Tension Training

Constant tension reps are based on the principle of occlusion, which is when blood entry in the muscle is limited, depriving it of oxygen.
This lack of oxygen, as well as the incapacity to remove the waste products accumulated during muscle contractions, increases the release of local growth factors, which can trigger hypertrophy or muscle growth.
Occlusion can be achieved by using a strap around your limbs, but constant tension can also do the trick.
When a muscle contracts, blood entry into the muscle is stopped or greatly reduced. It's when the muscle relaxes that blood can come in. The harder a muscle contracts, the less blood can come in.

Related:  More on occlusion training for the biceps

So if the target muscle remains contracted throughout the set, never relaxing, you'll create an occlusion effect. To do this it's imperative that you flex the target muscle as hard as possible during every inch of every rep. You can only let go of the contraction when the set is over.
Imagine that you aren't lifting a weight, but rather that you're flexing your muscle. Each phase of the rep is done slowly to maximize both time under tension and the amount of tension. If you go too fast you'll have brief periods of partial relaxation due to the momentum, which destroys the effect.

Pros of Constant Tension

• This rep style works very well to isolate a muscle group and stimulate local hypertrophy. It does so via the release of local growth factors, not muscle damage or heavy mechanical work. You don't have to use a heavy weight since studies have reported gains with only 30% of your maximum done with this style of contraction.
• It can be done very frequently and won't negatively affect subsequent workouts.
• It will improve mind-muscle connection with the target muscle, which means that in the future you'll be better at recruiting muscle fibers.
• It's also very safe because of the slow movement being done with a high level of tension.
  
  

Cons of Constant Tension

It won't build strength. And if you only train this way you might end up with larger muscles, but you'll be weak. It's a great method to learn to use a specific muscle but it can actually screw up the mechanics of a big compound lift.
It also requires a lot of mental focus and significant pain tolerance because for this type of rep to work, you have to go deep into the "intra-set burn." The burn indicates a large accumulation of metabolites which can stimulate growth factors.
You will rarely be limited by your strength with this method. Instead, the limit will be based on how much burning you can handle. Over time this can get mentally draining.
Constant tension doesn't work well with compound movements. It's best suited for isolation work and it should never be the cornerstone of your training. So while this method is effective, it has limited application for someone who prefers to focus on the big basics.

When to Use Constant Tension

Constant tension is best used with isolation exercises. I prefer to do almost all of my isolation work this way. I do a lot of heavy lifting on the big compound movements that help me build strength and explosivity, so doing constant tension on isolation exercises gives me what I don't get from my main movements.
Also, I like constant tension for isolation work because it "teaches me" to use those muscles. Therefore, I use them for my weakest links to not only build them up, but to make me better at recruiting those muscles, which will in turn make me use them better in my big lifts.
The only time I might use constant tension on a multi-joint movement with clients is with body weight exercises like bodyweight squats, push-ups, dips, etc. In these movements the external load is fairly light I only use it if the client can do at least 15 reps on the movement.

4. "Normal" Reps

By normal reps I mean reps done without...

• a specific effort to explode as much as possible
• a specific effort to create as much tension as possible
• trying to contract the target muscle every inch of every rep
• making every rep with minimal effort/accumulated fatigue

It doesn't mean sloppy reps or reps done without focus. It means lowering the weight under control and lifting it solidly, dominating the weight but not accelerating excessively.
The weight is lowered under control, not slowly, but mastering the weight in such a way that you could pause it at any point of the range of motion without problem.
They're also characterized by a rapid but smooth transition into the concentric. Contrary to the "perfect rep/CAT," you don't try to do the transition as fast as possible and explode into the concentric using the stretch reflex. Instead, you reverse direction under control, and when you move into the concentric it's a smooth press/pull.
You do the concentric part of the movement by producing enough force to overcome the weight solidly, but not accelerating it as much as possible. The goal is to do each rep with force and perfect technique, but not burn yourself out.
At the top you take the time to hold the weight a second before going into the next rep.

Pros of Normal Reps

• Normal reps are the happy medium between CAT/Dynamic correspondence (where you make the reps more demanding by producing more force than required) and reps where you perform each repetition with the least amount of fatigue possible, as in doing kettlebell swings for volume or Crossfit WODs.
• They allow you to have energy to do more reps at a given weight while still using enough force to stimulate growth and strength gains.

Cons of Normal Reps

While normal reps are good for hypertrophy because they allow you to do more reps at a given weight, they aren't optimal for building strength unless you use a heavy weight.
You can build strength with CAT and dynamic correspondence when using 70% of 1RM because you "artificially" increase how much force you produce. That won't work with normal reps.

When to Use Normal Reps

It's best to use normal reps when using a moderate weight for moderate to high reps – sets of at least 6 reps and up to 15-20, at least on compound lifts.
It's also the way to do isolation work for low reps/strength. We don't often do isolation work for strength, but it is possible if the goal is to strengthen an individual muscle rather than make it larger.
In that case, normal reps are the best option. Constant tension won't allow you to use enough weight and CAT reps will make most of the movement worthless because the momentum will do most of the work for you.

Are There More Rep Styles?

Tons! Other styles exist for more specific applications, but 90% of the time the ones discussed here are the way to go. Master them and you'll never complain about your gains again.

[Aldo Raine]

5×3 Bench Press Program: Increase Your Strength And Mass With This Workout

This is an auto-regulating workout routine designed specifically to help you bring your bench press numbers up.

• Training Level: Intermediate
• Goal: Increase Strength
• Split: 4 Day Upper/Lower
• Duration: Repeatable

You can continue to run this program over and over again as many times as you’d like. After you reach the end of each cycle, take a deload week before starting up again.
If you do not want to follow the 4 day split as listed, you can remove the 5×3 bench press work and insert it into just about any other program. Just make sure that you maintain a reasonable amount of assistance work, as this is a vital part of improving your bench press strength.

How the Bench Press Program Works

This bench press program is broken up into 3 segments:

• Weeks 1-2 – Rep Work. You will try to perform 5 sets x 8 reps on the bench press, increasing intensity (weight) during the second week.
• Weeks 3-4 – Transition period. You will move to a 5×5 with heavier weights.
• Weeks 5 to completion – You will begin the 5×3 portion of this program, and begin “auto-regulation.”

Here are the weights for weeks one and two:

• Week 1 – 60% of your one rep max. 5 sets of as many reps as possible, but no greater than 8 reps per set.
• Week 2 – 65% of your one rep max. 5 sets of as many reps as possible, but no greater than 8 reps per set.

Don’t worry if you are unable to get 8 reps per set. Stop each set when you feel you “might” fail on the next rep. There is no need to train to failure.
Weeks 3 and 4 will be:

• Week 3 – 70% of your one rep max. 5 sets of as many reps as possible, but no greater than 5 reps per set.
• Week 4 – 75% of your one rep max. 5 sets of as many reps as possible, but no greater than 5 reps per set.

Again, do not train to failure. Perform as many reps as possible, stopping when your form breaks down, or when you feel like you might fail on the next rep.
Starting with week 5, auto-regulation begins. You begin with 80% of your one rep max for 5 sets of 3 reps each.

• Week 5 – 80% of your one rep max. 5 sets of 3 reps.

Completing the Cycle With Auto-Regulation

Starting with week 6, you will be adding 5 pounds to the bar each week. When you are unable to hit 3 reps on a set you drop it.
Continue this pattern of adding weight and dropping sets until you are no longer able to perform a triple for one set. When this occurs take a deload week, and start the program over using 60% of this weight during week one.
Here is an example cycle for a lifter who currently has an estimated 250 pound bench press. Numbers are rounded down to the nearest 5 pounds.

• Week 1 – 150 pounds x 5 sets x 8 reps (60% of 1RM)
• Week 2 – 160 pounds x 5 sets x 8 reps (65% of 1RM)
• Week 3 – 175 pounds x 5 sets x 5 reps (70% of 1RM)
• Week 4 – 185 pounds x 5 sets x 5 reps (75% of 1RM)
• Week 5 – 200 pounds x 5 sets x 3 reps (80% of 1RM)
• Week 6 – 205 pounds x 5 sets x 3 reps (80% of 1RM + 5 pounds)

Continue adding 5 pounds each week. Again, when you are unable to hit 3 reps for a set, drop it. So if you can only perform 2 reps on your last set during week 6, you will be down to 4 working sets for week 7.
If you miss 3 reps on two sets during any given workout, both of those sets are dropped.
When you are down to one set, keep adding weight week in and week out as long as you are hitting 3 reps.
Deloading or Testing Your One Rep Bench Press Max?

After you fail to hit 3 reps for a single set, you may choose to try for a new PR the following week. Take a week completely away from benching, rest, and then test your max exactly one week later. Follow this with a deload week.
A bench deload should be 60% of your max for only 3 sets of 5 reps per set.
The 5×3 Bench Press Program

As mentioned, you can run the bench press 5×3 program with nearly any split or combination of assistance exercises. The following program is merely one option.

• Monday – Heavy Bench Press + Upper
• Tuesday – Lower, Squat Focus
• Thursday – Moderate Bench + Upper
• Friday – Lower, Deadlift Focus

Exercise	Sets	Reps
Bench Press	5	* As Noted
Dumbbell Bench Press	3	10
Barbell Rows	3	6-10
Chin Ups	3	AMAP
Seated Dumbbell Press	3	10
Skullcrushers	3	10
Dumbbell Curls	3	10

Exercise	Sets	Reps
Squats	5	5
Stiff Leg Deadlift	3	8-10
Goblet Squats	3	10
Leg Curls	3	10
Seated Calf Raise	3	15
Ab Wheel Rollouts	3	10
Cable Crunches	3	15-20

Exercise	Sets	Reps
Close Grip Bench Press	5	5
Incline Bench Press	3	8
Dumbbell Rows	3	10
Pull Ups	3	AMAP
Military Press	3	10
Two Arm Seated Dumbbell Extension	3	10
Barbell Curls	3	10

Exercise	Sets	Reps
Deadlifts	5	3
Squats	3	10
Leg Press	3	15-20
Leg Curls	3	10
Standing Calf Raise	3	15
Plank	3	60 Seconds
Weighted Decline Sit Ups	3	15-20

Workout Notes

This is not an easy program, nor is it light on volume. It’s best to attempt a program like this while eating in a calorie surplus.
For improved results, use an aggressive eating plan while running this. The extra food usually goes a long way with helping your bench press numbers move up.
You can run this program back to back as many times as you’d like. Remember, no program is magic. If you’re not seeing the results you want, eat more, sleep more, drop your cardio a bit…and then eat some more.
If you run this program, please let us know how it went in the comments section below. Also, if you have any questions, feel free to leave them below as well.

[Aldo Raine]

10 Awesome Challenges

Here's what you need to know...

• Test your conditioning and courage with any of these brutal challenges. The first one is pushing a heavy sled for 10 laps of 30 yards.
• In the second challenge combine 240 push-ups with 80 pull-ups. In the third, swing a 100 pound kettlebell for 30 reps at a time.
• The fourth challenge will require you to wear an 80-pound weight vest while climbing a Stepmill for five minutes. The fifth is five "sprints" of a 500 meter row.
• The sixth challenge is two straight minutes of rope jumping; the seventh requires a brutal combination of pull-ups and kettlebell swings.
• The eighth challenge is 10 sets of 10 dumbbell rows, while challenges nine and ten are timed complexes involving barbells and pull-up bars.

Set aside all the "I lift weights to be healthy" crap and start being honest: You train because you want to be a bad ass. You think "normal" blows and the last thing you want to look like is normal. Well, here's your chance to shine.

The 10 Challenges

1. Prowler Punishment

Put 90 pounds on it, measure out and mark 30 yards, then do 10 trips out and back. That's it.
You can alternate pushing from the low handle and the high handle – high is much easier. Rest as long as you like, but record your time.
Anything under 10 minutes is very good; 7:45 is the current record at my gym. I seriously doubt you will even finish it your first try.
Prowler push: 90 lbs, 30 yards, 10 trips for time

2. Pull-ups, Push-ups, and Puke-Ups

Stop bragging about "relative strength." You're either strong or you're not. So instead of finding some obscure context in which your meager lifts are impressive, why not just shut up and get strong in the basics?
That said, here's one for all of you spandex-wearing relative strength junkies: Complete 80 pull-ups and 240 push-ups.
Superset them and try to finish each exercise in roughly the same number of sets. Don't just do all the push-ups and then go do all the pull-ups. Rest as much as you want, but again you're recording total time.
Because this is conditioning, don't expect perfect form on the pull-ups – especially once you're exhausted, so a bit of a kip is okay. But get your chest to the ground on each push-up.
Related:  6 Coaches Weigh in on Pull-Ups

Aim for under 20 minutes. The current record at my gym is 15 minutes. Try to beat that.
Supersets: Pull-ups: 80. Push-ups: 240. For time

3. The 100-Pound Kettlebell Swing-Fest

For conditioning, the kettlebell swing is as good as it gets. This challenge is simple on paper but will leave you in a sweaty pile of drool.
Take a 100-pound kettlebell, swing it 30 times, rest 30 seconds, then repeat two more times. If a100-pound kettlebell is too heavy, then too bad. There are nine other challenges that may be better suited to your effeminate frame. Pick another.
Kettlebell swings: 100 pounds, 30 reps, 3 sets; 30-second break each set

4. Weighted Stepmill Challenge From Hell

Put on an 80-pound weight vest and hit the Stepmill for five minutes.
Go at whatever speed you want and feel free to change it as needed. The goal is to climb as many floors as possible in those five minutes. The record at my gym is 27 floors. Dare you to beat that.
Stepmill: 5 minutes, 80-pound vest; max number of flights climbed

5. 5 x 500 Meter Row

Here's one that's a little more straightforward cardio, but still involves a good deal of power. Get on the rower – or the "erg" if you're a crewer.
Set the machine up for the 500-meter interval program, which involves rowing 500 meters, taking a one-minute break, and then repeating.
Do five 500-meter sprints, maintaining that one-minute break in between each. The goal is to do each of those five sprints in under 1:40 if you're a male. Aim for under 2:05 if you're a female.
500 meter row: 5 rounds; 1-minute rest in between each round

6. Jump Rope

Here's a simple one. Get a jump rope and skip it as many times as you can in a two-minute timeframe.
A skip is every time the jump rope hits the floor or goes under your body. The goal? 360 or more skips in two minutes. Why that number? Because it sounds good and it's about half as fast as the world record.
You should be able to run half as fast as Usain Bolt, right? So you should be able to jump rope half as fast as the best people on the planet. How's that for logic?
Mistakes are okay; just remember the timer just keeps running while you fumble to get back in rhythm.
Jump rope: 2 minutes; max number of skips

7. Pull-ups & Kettlebell Shake Down

You'll need a pull-up bar and a 100-pound kettlebell.
Start with the pull-ups: Do 10 pull-ups, then do 10 kettlebell swings. Next it's 9 pull-ups, 9 swings, 8 pull-ups, 8 swings, all the way down to one rep on each.
Rest as long as you want, but again this is for total time. Kipping is okay on the pull-ups, as long as it still resembles a pull-up and not a seizure. The goal is to complete this in five minutes or less.
Pull-ups and kettlebell swings: 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep on both exercises; 100-pound kettlebell; for time

8. Platoon Dumbbell Rows

The goal on this challenge is to complete 10 sets of dumbbell rows in 10 minutes or less. If you can do that you can walk out of the gym with your head held high.
Assume the dumbbell row position, either kneeling on a bench or supporting yourself on something stable, with your upper back near parallel to the ground.
Grab one 100-pound dumbbell and do a set of 10 reps for one arm, then immediately switch to the other arm and do 10 reps. Rest as long as necessary before starting the next set, just remember that this is for total time.
A little swing is fine but it should look like a row. You're not starting a lawn mower here.
1-arm dumbbell row: 100 lbs, 10 reps each side, 10 sets; for time

9. Barbell Kill-plex

This complex consists of six exercises in a row performed in this order: Romanian deadlift, clean, military press, squat, good morning, and 90-degree bent over row.
A complex is when you do a certain number of reps of one exercise (we'll do 8 on all of them) and then immediately progress into the next exercise. Use the same load for all the exercises.
This is a complex and with a drop set. It's going to be 4 rounds of the above complex for total time.

Related:  Complexes Made Simple

The weight on the first round is 105 lbs, second is 85 lbs, third is 65 lbs, and fourth is 45 lbs. That means you put three 10-pound plates on each side of the bar and strip one off as soon as the complex is completed.
You're still doing 8 reps of each exercise on each complex, so that part doesn't change.
Rest as long as you want whenever you want, but you're doing it for time, so push it. It's nice to have partners to help you strip the bar and to call you a pansy when you start to whimper. Your goal is to do this in five minutes or less.
Barbell complex: 8 reps each exercise, 105, 85, 65, 45 pounds; for time

10. Valeria

This is a challenge I wrote a while back and it's perhaps the ultimate combination of strength and conditioning.

Related:  Test Your Mettle: Introducing Valeria

You do the following:
Bench Press: 275 lbs x 21 reps
Pull-ups: + 50 lbs x 21 reps
Deadlift: 405 lbs x 21 reps
EZ Curl: 135 lbs x 21 reps
Rest as long as you want when you want; you're not expected to complete all 21 reps without stopping, but again the challenge is for total time.
The best record I've seen for this using the absolute values given is 9:49, which is exceptional, although the form on a few of the exercises was questionable. My own time of 14:36 is second place. My form was better than his but definitely not enough to account for almost five minutes of time.
I'm starting to doubt if anyone can come close to the five-minute mark on this challenge, but I could always be proven wrong. If those suggested weights are too challenging, the original article describes how to modify it for you.

Valeria: For Time

Final Tip

The goal times for all ten challenges are set to represent a true accomplishment if successfully completed. But if they're too hard, don't worry, they're scalable. Take the theme of the challenge, modify it so it's challenging for you, then do it.

[Aldo Raine]

Power Hypertrophy Upper Lower (P.H.U.L.) Workout

Build both size and strength in this 4 day split based around basic compound movements. Get the best of both worlds with bodybuilding and powerlifting.


WORKOUT SUMMARY

Main Goal Build Muscle


Workout Type Split


Training Level Intermediate


Days Per Week 4


Equipment Required Barbell, Dumbbells, Machines

Target Gender Male & Female
Author Brandon Campbell





WORKOUT DESCRIPTION

Power Hypertrophy Upper Lower (PHUL) Workout

The PHUL workout is based around the basic principles of strength and size. This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles:

Frequency. Studies have shown muscle protein synthesis (MPS) to be elevated for up to 48 hours after training. That would make it ideal for you to hit each muscle more frequently than a typical once per week split. The PHUL program is designed to hit each muscle group twice within a week.

Compounds. The PHUL program focuses on the big compound movements for optimal progression. While isolation movements are included in this program as well, the main goal is to increase performance on the main lifts, as well as pack on pounds of muscle.

Power. This program uses 2 of it's 4 working days to focus on pure strength training. The key to getting stronger and bigger is to utilize progressive overload and time under tension. These 2 days will see that you'll be able to use more weight on your hypertrophy days.

Hypertrophy. In addition to 2 power days, your other 2 days on the PHUL program will focus on hypertrophy (bodybuilding) style training. This way, not only will you be seeing strength increases but you'll be building size as well.


PHUL Notes:

1. Sets and Reps - When first beginning this program it is suggested to start with a lower amount of total volume until you become accustomed to the workload.
2. Failure - Failure is a tool that should not be abused. All sets should be completed with at least 1 rep "left in the tank." Meaning you should struggle to complete your heavier sets, but not to the point where you're unable to get your goal reps.
3. Exercise Selection - Main compounds should remain unchanged, however substitutions can be made for like exercises if desired.
4. Abdominals - Ab work can be done at the end of training or on off days.

PHUL Schedule:

• Day 1: Upper Power
• Day 2: Lower Power
• Day 3: Off
• Day 4: Upper Hypertrophy
• Day 5: Lower Hypertrophy
• Day 6: Off
• Day 7: Off

Upper Power
Exercise	Sets	Reps
Barbell Bench Press	3-4	3-5
Incline Dumbbell Bench Press	3-4	6-10
Bent Over Row	3-4	3-5
Lat Pull Down	3-4	6-10
Overhead Press	2-3	5-8
Barbell Curl	2-3	6-10
Skullcrusher	2-3	6-10

Lower Power
Exercise	Sets	Reps
Squat	3-4	3-5
Deadlift	3-4	3-5
Leg Press	3-5	10-15
Leg Curl	3-4	6-10
Calf Exercise	4	6-10

Upper Hypertrophy
Exercise	Sets	Reps
Incline Barbell Bench Press	3-4	8-12
Flat Bench Dumbbell Flye	3-4	8-12
Seated Cable Row	3-4	8-12
One Arm Dumbbell Row	3-4	8-12
Dumbbell Lateral Raise	3-4	8-12
Seated Incline Dumbbell Curl	3-4	8-12
Cable Tricep Extension	3-4	8-12

Lower Hypertrophy
Exercise	Sets	Reps
Front Squat	3-4	8-12
Barbell Lunge	3-4	8-12
Leg Extension	3-4	10-15
Leg Curl	3-4	10-15
Seated Calf Raise	3-4	8-12
Calf Press	3-4	8-12