bear-ing it since 72
bear-ing it since 72
Sunday 30 September 2012
Friday 28 September 2012
Developing Leg Strength.....
Methods of Developing Leg Strength
A. A. Zenalov, Grodno
Tyazhelaya Atletika, :29 – 31, 1976
Translated by Andrew Charniga, Jr.
Results in the snatch and the clean and jerk are dependent on strength, particularly leg strength; because, the legs bear the brunt of the load in these exercises. However, there is insufficient information in the special literature dealing with methods for developing leg strength. Our experience over the past six years with many athletes (105 men) of various qualification (classified, master of sport, international master of sport), many of whom have gone on to become Byelorussian champions and record holders, medal winners of the Armed Forces and USSR championships; enables us to recommend an original method for strengthening the legs. It is known that one does not have to train with near – limit and weights all of the time in order to strengthen the legs. One can make significant improvement employing primarily small (up to 70%) and medium (up to 80%) weights. This loading should be combined with large and limit weights. However, these weights should make up only 16% of the total load in squats. It has also known, that noticeable improvement in squat results can be achieved, after only six weeks of specialized training. By chiefly utilizing small and medium weights for squats one can preserve a good “functional state”; a necessary condition for systematic training.
So, what is this method we recommend? First of all it is designed for the preparatory stage. The six - week training cycle of squatting is divided into two stages. The volume rises in the first stage, with a relatively constant average weight of the barbell. In the second stage, the volume decreases while the intensity increases. Each stage consists of three -week cycles. Weights of 70 and 80% of the best back squat are employed in the first stage. In the second stage the weight of the barbell is 80 – 105%.
For the entire six – week cycle the lifter executes 343 squats with an average weight of 80% of maximum. If for example, the athlete does 1,000 – 1,100 lifts in the preparatory period (four – week cycle), squats will comprise 20 – 23% of the general volume of loading in all exercises. This meets the contemporary requirements of training. The result achieved at the final workout is to be used as the new maximum and this figure is to be employed when calculating the fundamental training weights for the new cycle. If the athlete is unable to cope with the loading in the second half of the first stage of training; for instance, if he cannot do all six sets for the proscribed repetitions, then it will be necessary for him to repeat the loading planned for weeks two and three. After this, he can proceed to the second stage.
When this program employed in subsequent training cycles the athlete can utilize variability in doing the standard loading of the cycle: for example, the first standard loading – back squats; the second overhead – squats (55 – 65%); the third – lunge squats with the bar on the chest; the fourth – front squats. If the lifter begins the cycle after a lay – off, where his maximum squat would now be lower; then the fundamental training weight in the first stage should be 70% of his maximum registered in the prior training stage. In this instance the warm - up weights would be with 60 & 65%. The aforementioned schedule of percentages should be adhered to in the second stage of the squat program. In order to improve joint mobility and the elasticity of the muscles and tendons, besides squats, one should do cross – country running, sprints, standing and running long jumps, vertical jumps and sport games. On the average, the results in the back squat should be 134% of the results in the clean and jerk. If one’s squat results are substantially below this figure, the volume of squats should be increased to 30% of the general volume of loading.
Table 1
T
he distribution of loading in squats in the first stage
WeekWorkoutWarm–upFund. Wt.# of liftsAvg. Wt.
1170x2; 75x280 x 2 x 61678.1
1270x2; 75x280 x 3 x 62278.6
1370x2; 75x280 x 2 x 61678.1
2470x2;75x280x 4 x 62878.9
2570x2; 75x280 x 2 x 61678.1
2670x2; 75x280 x 5 x 63479.1
3770x2; 75x280 x 2 x 61678.1
3870x2; 75x280 x 6 x 64079.2
3970x2; 75x280 x 2 x 61678.1
Table 2
The distribution of loading in squats in the second stage
WeekWorkoutWarm–upFund. Wt.# of liftsAvg. Wt.
41070x2; 75x285 x 5 x 52983.3
41170x2; 75x280 x 2 x 61678.1
41270x2; 75x290 x 4 x 42086.5
51370x2; 75x280x 2 x 61678.1
51470x2; 75x295 x 3 x 31388.1
51570x2; 75x280 x 2 x 61678.1
61670x2; 75x2100 x 2 x 2886.2
61770x2; 75x280 x 2 x 61678.1
61870x2; 75x2105 x 1 x 1579
At the 18th workout, the warm – up and the procedure for progressing to the maximum result can be altered by adding several more warm–ups or progressions to the maximum weight.
From - http://www.dynamic-eleiko.com/sportivny/library/news/nv003.html
A. A. Zenalov, Grodno
Tyazhelaya Atletika, :29 – 31, 1976
Translated by Andrew Charniga, Jr.
Results in the snatch and the clean and jerk are dependent on strength, particularly leg strength; because, the legs bear the brunt of the load in these exercises. However, there is insufficient information in the special literature dealing with methods for developing leg strength. Our experience over the past six years with many athletes (105 men) of various qualification (classified, master of sport, international master of sport), many of whom have gone on to become Byelorussian champions and record holders, medal winners of the Armed Forces and USSR championships; enables us to recommend an original method for strengthening the legs. It is known that one does not have to train with near – limit and weights all of the time in order to strengthen the legs. One can make significant improvement employing primarily small (up to 70%) and medium (up to 80%) weights. This loading should be combined with large and limit weights. However, these weights should make up only 16% of the total load in squats. It has also known, that noticeable improvement in squat results can be achieved, after only six weeks of specialized training. By chiefly utilizing small and medium weights for squats one can preserve a good “functional state”; a necessary condition for systematic training.
So, what is this method we recommend? First of all it is designed for the preparatory stage. The six - week training cycle of squatting is divided into two stages. The volume rises in the first stage, with a relatively constant average weight of the barbell. In the second stage, the volume decreases while the intensity increases. Each stage consists of three -week cycles. Weights of 70 and 80% of the best back squat are employed in the first stage. In the second stage the weight of the barbell is 80 – 105%.
The volume of the loading in squats rises in the first stage, since it subsequently decreases in the second; which in turn is punctuated by a “standard loading” throughout the cycle. A “standard loading” plays a role in active rest. Squats are performed three times per week and with no more frequency than every other day. The six-week cycle begins with the “standard loading” (see table 1).
The cycle progresses (in the first stage) with an increase in one lift of the fundamental training weight, at every other session. The odd numbered workouts are the standard loading” (uniform volume and intensity). The general volume in squats in the first stage is 204 lifts; with an average weight which is 78.7% of the maximum. The athlete has been training with only small and medium
weights in the first stage and now begins the second stage already with 85% weights. Then after each “standard loading” the fundamental training weight increases by 5% while the number of lifts per set and the number of sets is decreased by one (see table 2).
At the end of the second stage the athlete can usually squat 105% of his maximum in the 18th workout. Of course, this figure could be slightly more or less. The general volume of squats in the second stage is 139 lifts, with an average weight of 81.8%. This is 3.1% greater than in the first stage. Of this 139 lifts 41 are with large weights (81 – 90%) and 14 with maximum weights (over 90%).
For the entire six – week cycle the lifter executes 343 squats with an average weight of 80% of maximum. If for example, the athlete does 1,000 – 1,100 lifts in the preparatory period (four – week cycle), squats will comprise 20 – 23% of the general volume of loading in all exercises. This meets the contemporary requirements of training. The result achieved at the final workout is to be used as the new maximum and this figure is to be employed when calculating the fundamental training weights for the new cycle. If the athlete is unable to cope with the loading in the second half of the first stage of training; for instance, if he cannot do all six sets for the proscribed repetitions, then it will be necessary for him to repeat the loading planned for weeks two and three. After this, he can proceed to the second stage.
When this program employed in subsequent training cycles the athlete can utilize variability in doing the standard loading of the cycle: for example, the first standard loading – back squats; the second overhead – squats (55 – 65%); the third – lunge squats with the bar on the chest; the fourth – front squats. If the lifter begins the cycle after a lay – off, where his maximum squat would now be lower; then the fundamental training weight in the first stage should be 70% of his maximum registered in the prior training stage. In this instance the warm - up weights would be with 60 & 65%. The aforementioned schedule of percentages should be adhered to in the second stage of the squat program. In order to improve joint mobility and the elasticity of the muscles and tendons, besides squats, one should do cross – country running, sprints, standing and running long jumps, vertical jumps and sport games. On the average, the results in the back squat should be 134% of the results in the clean and jerk. If one’s squat results are substantially below this figure, the volume of squats should be increased to 30% of the general volume of loading.
Table 1
T
he distribution of loading in squats in the first stage
WeekWorkoutWarm–upFund. Wt.# of liftsAvg. Wt.
1170x2; 75x280 x 2 x 61678.1
1270x2; 75x280 x 3 x 62278.6
1370x2; 75x280 x 2 x 61678.1
2470x2;75x280x 4 x 62878.9
2570x2; 75x280 x 2 x 61678.1
2670x2; 75x280 x 5 x 63479.1
3770x2; 75x280 x 2 x 61678.1
3870x2; 75x280 x 6 x 64079.2
3970x2; 75x280 x 2 x 61678.1
Table 2
The distribution of loading in squats in the second stage
WeekWorkoutWarm–upFund. Wt.# of liftsAvg. Wt.
41070x2; 75x285 x 5 x 52983.3
41170x2; 75x280 x 2 x 61678.1
41270x2; 75x290 x 4 x 42086.5
51370x2; 75x280x 2 x 61678.1
51470x2; 75x295 x 3 x 31388.1
51570x2; 75x280 x 2 x 61678.1
61670x2; 75x2100 x 2 x 2886.2
61770x2; 75x280 x 2 x 61678.1
61870x2; 75x2105 x 1 x 1579
At the 18th workout, the warm – up and the procedure for progressing to the maximum result can be altered by adding several more warm–ups or progressions to the maximum weight.
From - http://www.dynamic-eleiko.com/sportivny/library/news/nv003.html
Thursday 27 September 2012
10x3
(Waterbury Method Variation)
Classification: beginners, intermediates, advanced
This is an awesome size and strength routine that uses 10 x 3 using a weight that is 80% of a lifters 1 RM max for 3 reps. 90 seconds rest is used for upper body lifts, 2 minutes rest for lower body lifts. Why not just do 3 sets of 10. Because the overall tonnage is much higher this way and the higher threshold motor units are recruited while still providing enough workload for hypotrophy to occur. Fast on the positive and controlled on the negative for the 10 x 3, or 8 x 3's. The rest of the workload is mixed strength and hypertrophy work at a level almost all lifters can recover from. Great routine!
The most effective training programs are usually designed with information from the past, combined with unorthodox thinking into the future. Sure, there have been some relatively effective programs in the past, but results aren’t anywhere near where they could be.
There’s really no excuse for the lack of outstanding training programs if you consider how many training sessions have been performed over the last fifty years. The real problem lies in a trainer’s ability–or inability—to research scientific information, along with a lack of unconventional thinking.
The recent steroid busts of professional athletes are even more disheartening when you consider their resources. These athletes make millions of dollars each year; you’d think they'd hire outstanding trainers and coaches to get them into top shape. Nope! Instead, many pursue the easiest route: injecting illegal Performance-enhancing substances, which in turn, often wreaks havoc on their image, health and trustworthiness.
Instead of being part of the problem, I want to be part of the solution by laying out my latest system in hopes of alleviating some of these salacious acts. By using the program outlined below, you'll be able to achieve jaw-dropping results, no syringes required.
Total Body Training
Recently, total-body training programs have become en vogue. This is nothing new. In fact, the second article I wrote for T-Nation, back in 2001, was a total-body training system. But, much like T-Nation, my training principles are continuously evolving. My latest system is based on one method I find most useful for hypertrophy, along with a few other twists and turns to promote a synergistic hypertrophy effect.
Hold on tight, my friends!
Mighty 10 x 3
If I could only use one set/rep parameter for the rest of my training days, I'd choose the 10 x 3 method. I’ve yet to utilize another set of training parameters that lead to as much hypertrophy. Half of my ABBH program is based on this method and I must say that more than half of the results are from this method alone. The benefits of 10 x 3 include:
1. Sufficient Load Selection: The 10 x 3 method allows you to use a larger load than its mirror image, 3 x 10. With 10 x 3, a load equating to approximately 80% of your 1RM (one rep max) leads to greater improvements of intramuscular coordination along with increased recruitment of high-threshold motor units.
2. Fast Muscle Actions: Since the sets are extremely short (<6 seconds) and muscular failure isn’t achieved, maximum speed can be maintained throughout the sets. This is important because greater speeds of muscle actions lead to greater recruitment of Type IIB and Type IIA muscle fibers that fall within the fast-fatigable motor units and fast fatigue-resistant motor units, respectively.
3. Manageable Fatigue: Oftentimes, trainees feel invigorated after finishing all ten sets of three reps with 80% of their 1RM. This is a very important aspect that leads to high levels of motivation. Ten sets of squats to screaming failure sucks motivation levels out of your body quicker than a star hopped up on Columbian crops. But 10 x 3 training allows you to leave the gym with minimal fatigue and maximum motivation.
Powerful 4 x 6
For maximum hypertrophy, I prefer a set/rep volume of 24 to 50. With total-body training, I stay on the lower end of that spectrum. While 10 x 3 is magical, I can’t speak highly enough of 5 x 5 training with 85% of your 1RM, but the total number of sets in a single session must be minimized to avoid excess fatigue. Therefore, I slightly alter the 5 x 5 set/rep scheme to 4 x 6.
I’ve found that 4 x 6 training will lead to as much hypertrophy, but with one less set per muscle grouping. The lack of this extra set makes an appreciable difference once total-body programs are undertaken.
The benefits of 4 x 6 training are very similar to 10 x 3, if proper loads are utilized. Once again, I prefer to use 80% of 1RM for best results. This load selection allows for proper motor unit recruitment, fast muscle actions, minimal fatigue and adequate volume.
Putting It All Together
Now we’ve made it to the Waterbury Method training parameters. You might be thinking, "Since you extol the benefits of 10 x 3 training, why don’t you just use those parameters for all exercises?" Simple: ten sets for every muscle group in a single session is too much! Such a technique would equate to 180 sets utilizing 80% of 1RM in a single week. Not good, unless you’re at the super-elite level. Even then, it’s pretty questionable.
Therefore, my newest system consists of 10 x 3 training for a single muscle grouping within each session. The rest of the workout is composed of 4 x 6 training in order to keep the volume levels manageable while still inducing strength and hypertrophy.
The sneaky part of this program is the continuous switching of 10 x 3 training with different body parts. For instance, one workout will utilize a lower-body movement with 10 x 3; another workout consists of upper-body pressing; the last workout consists of upper-body pulling. This breakdown works wonders for offsetting fatigue and nervous system boredom.
The Waterbury Method: Let's Do It!
Week 1 Loading: 80% of 1RM or a load you can lift for 6 perfect reps
Weeks 1-4 Tempo: 10X (one second eccentric or lowering; no pause; concentric or lifting action as fast as possible)
DAY 1
Barbell Back Squats
Sets: 10
Reps: 3
Rest: 70 seconds
A1 Dips
A2 Bent-Over Barbell or Dumbbell Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between exercise pairings)
Note: A1/A2 consists of a sut pairing
B1 Skull Crushers
B2 Standing Barbell Curls
Sets: 4
Reps: 6
Rest: 60 seconds
Hanging Leg Raises
Sets: 4
Reps: 6
Rest: 60 seconds between sets
DAY 2
15-20 minutes of medium intensity jogging or GPP work
DAY 3
Barbell or Dumbbell Bench Press
Sets: 10
Reps: 3
Rest: 60 seconds between sets
A1 Partial Dumbbell Deadlift (Romanian Deadlift)
A2 Standing Barbell Military Press
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
B1 Standing Calf Raises
B2 Upright Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
Triceps Pressdowns (or French Presses)
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)
DAY 4
Same as Day 2
DAY 5
Chin-ups
Sets: 10
Reps: 3
Rest: 70 seconds (between sets)
Note: Utilize a supinated (palms up), shoulder-width hand grip
A1 Decline Barbell or Dumbbell Bench Press
A2 Standing Hammer Curls
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
B1 Seated Calf Raises
B2 Glute/Ham Raises or Leg Curls
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
Lunges or Step-Ups
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)
Note: No rest between legs
DAY 6
Same as Day 2
DAY 7
Off
Loading
Once you’ve finished the first week of the program, the loading on all sets must be increased. Here’s how it all breaks down:
Week 2: 82.5% of 1RM for all lifts
Week 3: 85% of 1RM for all lifts
Week 4: 87.5% of 1RM for all lifts
Classification: beginners, intermediates, advanced
This is an awesome size and strength routine that uses 10 x 3 using a weight that is 80% of a lifters 1 RM max for 3 reps. 90 seconds rest is used for upper body lifts, 2 minutes rest for lower body lifts. Why not just do 3 sets of 10. Because the overall tonnage is much higher this way and the higher threshold motor units are recruited while still providing enough workload for hypotrophy to occur. Fast on the positive and controlled on the negative for the 10 x 3, or 8 x 3's. The rest of the workload is mixed strength and hypertrophy work at a level almost all lifters can recover from. Great routine!
The most effective training programs are usually designed with information from the past, combined with unorthodox thinking into the future. Sure, there have been some relatively effective programs in the past, but results aren’t anywhere near where they could be.
There’s really no excuse for the lack of outstanding training programs if you consider how many training sessions have been performed over the last fifty years. The real problem lies in a trainer’s ability–or inability—to research scientific information, along with a lack of unconventional thinking.
The recent steroid busts of professional athletes are even more disheartening when you consider their resources. These athletes make millions of dollars each year; you’d think they'd hire outstanding trainers and coaches to get them into top shape. Nope! Instead, many pursue the easiest route: injecting illegal Performance-enhancing substances, which in turn, often wreaks havoc on their image, health and trustworthiness.
Instead of being part of the problem, I want to be part of the solution by laying out my latest system in hopes of alleviating some of these salacious acts. By using the program outlined below, you'll be able to achieve jaw-dropping results, no syringes required.
Total Body Training
Recently, total-body training programs have become en vogue. This is nothing new. In fact, the second article I wrote for T-Nation, back in 2001, was a total-body training system. But, much like T-Nation, my training principles are continuously evolving. My latest system is based on one method I find most useful for hypertrophy, along with a few other twists and turns to promote a synergistic hypertrophy effect.
Hold on tight, my friends!
Mighty 10 x 3
If I could only use one set/rep parameter for the rest of my training days, I'd choose the 10 x 3 method. I’ve yet to utilize another set of training parameters that lead to as much hypertrophy. Half of my ABBH program is based on this method and I must say that more than half of the results are from this method alone. The benefits of 10 x 3 include:
1. Sufficient Load Selection: The 10 x 3 method allows you to use a larger load than its mirror image, 3 x 10. With 10 x 3, a load equating to approximately 80% of your 1RM (one rep max) leads to greater improvements of intramuscular coordination along with increased recruitment of high-threshold motor units.
2. Fast Muscle Actions: Since the sets are extremely short (<6 seconds) and muscular failure isn’t achieved, maximum speed can be maintained throughout the sets. This is important because greater speeds of muscle actions lead to greater recruitment of Type IIB and Type IIA muscle fibers that fall within the fast-fatigable motor units and fast fatigue-resistant motor units, respectively.
3. Manageable Fatigue: Oftentimes, trainees feel invigorated after finishing all ten sets of three reps with 80% of their 1RM. This is a very important aspect that leads to high levels of motivation. Ten sets of squats to screaming failure sucks motivation levels out of your body quicker than a star hopped up on Columbian crops. But 10 x 3 training allows you to leave the gym with minimal fatigue and maximum motivation.
Powerful 4 x 6
For maximum hypertrophy, I prefer a set/rep volume of 24 to 50. With total-body training, I stay on the lower end of that spectrum. While 10 x 3 is magical, I can’t speak highly enough of 5 x 5 training with 85% of your 1RM, but the total number of sets in a single session must be minimized to avoid excess fatigue. Therefore, I slightly alter the 5 x 5 set/rep scheme to 4 x 6.
I’ve found that 4 x 6 training will lead to as much hypertrophy, but with one less set per muscle grouping. The lack of this extra set makes an appreciable difference once total-body programs are undertaken.
The benefits of 4 x 6 training are very similar to 10 x 3, if proper loads are utilized. Once again, I prefer to use 80% of 1RM for best results. This load selection allows for proper motor unit recruitment, fast muscle actions, minimal fatigue and adequate volume.
Putting It All Together
Now we’ve made it to the Waterbury Method training parameters. You might be thinking, "Since you extol the benefits of 10 x 3 training, why don’t you just use those parameters for all exercises?" Simple: ten sets for every muscle group in a single session is too much! Such a technique would equate to 180 sets utilizing 80% of 1RM in a single week. Not good, unless you’re at the super-elite level. Even then, it’s pretty questionable.
Therefore, my newest system consists of 10 x 3 training for a single muscle grouping within each session. The rest of the workout is composed of 4 x 6 training in order to keep the volume levels manageable while still inducing strength and hypertrophy.
The sneaky part of this program is the continuous switching of 10 x 3 training with different body parts. For instance, one workout will utilize a lower-body movement with 10 x 3; another workout consists of upper-body pressing; the last workout consists of upper-body pulling. This breakdown works wonders for offsetting fatigue and nervous system boredom.
The Waterbury Method: Let's Do It!
Week 1 Loading: 80% of 1RM or a load you can lift for 6 perfect reps
Weeks 1-4 Tempo: 10X (one second eccentric or lowering; no pause; concentric or lifting action as fast as possible)
DAY 1
Barbell Back Squats
Sets: 10
Reps: 3
Rest: 70 seconds
A1 Dips
A2 Bent-Over Barbell or Dumbbell Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between exercise pairings)
Note: A1/A2 consists of a sut pairing
B1 Skull Crushers
B2 Standing Barbell Curls
Sets: 4
Reps: 6
Rest: 60 seconds
Hanging Leg Raises
Sets: 4
Reps: 6
Rest: 60 seconds between sets
DAY 2
15-20 minutes of medium intensity jogging or GPP work
DAY 3
Barbell or Dumbbell Bench Press
Sets: 10
Reps: 3
Rest: 60 seconds between sets
A1 Partial Dumbbell Deadlift (Romanian Deadlift)
A2 Standing Barbell Military Press
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
B1 Standing Calf Raises
B2 Upright Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
Triceps Pressdowns (or French Presses)
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)
DAY 4
Same as Day 2
DAY 5
Chin-ups
Sets: 10
Reps: 3
Rest: 70 seconds (between sets)
Note: Utilize a supinated (palms up), shoulder-width hand grip
A1 Decline Barbell or Dumbbell Bench Press
A2 Standing Hammer Curls
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
B1 Seated Calf Raises
B2 Glute/Ham Raises or Leg Curls
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
Lunges or Step-Ups
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)
Note: No rest between legs
DAY 6
Same as Day 2
DAY 7
Off
Loading
Once you’ve finished the first week of the program, the loading on all sets must be increased. Here’s how it all breaks down:
Week 2: 82.5% of 1RM for all lifts
Week 3: 85% of 1RM for all lifts
Week 4: 87.5% of 1RM for all lifts
Wednesday 26 September 2012
Rest pause...
REST PAUSE TRAINING REVISITED
By: Mike Mahler
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.
SERIOUS
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.
USER FRIENDLY
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.
METHOD
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 central nervous system (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.
ROUTINE
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
By: Mike Mahler
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.
SERIOUS
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.
USER FRIENDLY
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.
METHOD
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 central nervous system (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.
ROUTINE
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
Cluster training....
From Poliquin's Modern trends in Strength Training Vol 1.
CLUSTER TRAINING
In the persuit of training athletes to achieve high levels of relative strength, over the years I have used a great number of training methods. One of the most effective methods for that purpose is cluster training, which I first saw in Carl Miller's weightlifting textbook.
In traditional relative-strength training the athlete is often prescribed a workout using the following loading parameters:
- 5 sets of 5RM sets
- muscular failure achieved on the last repetition of every set
- rest intervals of 4 minutes
Thus, the athlete executes a total of 25 repetitions at 85% of their 1RM (90% or more) in roughly 25 minutes of work. With cluster training, the athlete will select a higher percentage of their 1RM (90% or more) and perform a workout using the following parameters:
- 5 intermittent repetitions with 90% of 1RM load, resting 10-15 seconds between repetitions. The athlete gifted with a higher percentage of fast-twitch fibers would use the longer rest interval (15 seconds)
- multiple sets (typically 5 sets)
- rest intervals of 3-5 minutes between sets
The athlete would execute a total of 25 repetitions at a mean intensity of 90% of 1RM in roughly 25 minutes. Note that these repetitions are performed at higher forces and lower velocities than the ones performed in the traditional method. Therefore Cluster training would provide the following advantages for the athlete:
- Increased total training time under tension (TUT) for the high-threshold fast-twitch fibers; a prerequisiste for reaching hypertrophy of these selected fibers. This may seem contradictory to the concept of relative strength, but hypertrophy can be beneficial if it is done in the right motor units.
- Higher force/lower velocity repititions - a prerequisite for inducing maximal strength gains.
When using Cluster Training, success in all sets and reps is critical. It is better to use a weight that is initially too light than a weight that is too heavy. Let's say your athlete's best close-grip bench press is 300 pounds and the 3RM is 270 pounds. Normally you can start the first cluster at the 3RM weight: 270 pounds. But I would suggest starting the cluster as 255 pounds; move up if it is too easy. Use your best judgement to adjust the load, not the athlete's ego. Increase the load 1-3 percent when all repetition goals are achieved.
Although the rest interval between repetitions in a series is an extemely important loading parameter, it has received very little atttention from the strength training community.
CLUSTER TRAINING
In the persuit of training athletes to achieve high levels of relative strength, over the years I have used a great number of training methods. One of the most effective methods for that purpose is cluster training, which I first saw in Carl Miller's weightlifting textbook.
In traditional relative-strength training the athlete is often prescribed a workout using the following loading parameters:
- 5 sets of 5RM sets
- muscular failure achieved on the last repetition of every set
- rest intervals of 4 minutes
Thus, the athlete executes a total of 25 repetitions at 85% of their 1RM (90% or more) in roughly 25 minutes of work. With cluster training, the athlete will select a higher percentage of their 1RM (90% or more) and perform a workout using the following parameters:
- 5 intermittent repetitions with 90% of 1RM load, resting 10-15 seconds between repetitions. The athlete gifted with a higher percentage of fast-twitch fibers would use the longer rest interval (15 seconds)
- multiple sets (typically 5 sets)
- rest intervals of 3-5 minutes between sets
The athlete would execute a total of 25 repetitions at a mean intensity of 90% of 1RM in roughly 25 minutes. Note that these repetitions are performed at higher forces and lower velocities than the ones performed in the traditional method. Therefore Cluster training would provide the following advantages for the athlete:
- Increased total training time under tension (TUT) for the high-threshold fast-twitch fibers; a prerequisiste for reaching hypertrophy of these selected fibers. This may seem contradictory to the concept of relative strength, but hypertrophy can be beneficial if it is done in the right motor units.
- Higher force/lower velocity repititions - a prerequisite for inducing maximal strength gains.
When using Cluster Training, success in all sets and reps is critical. It is better to use a weight that is initially too light than a weight that is too heavy. Let's say your athlete's best close-grip bench press is 300 pounds and the 3RM is 270 pounds. Normally you can start the first cluster at the 3RM weight: 270 pounds. But I would suggest starting the cluster as 255 pounds; move up if it is too easy. Use your best judgement to adjust the load, not the athlete's ego. Increase the load 1-3 percent when all repetition goals are achieved.
Although the rest interval between repetitions in a series is an extemely important loading parameter, it has received very little atttention from the strength training community.
Article 2 - Unknown
The last progression in level 1 is the antagonist cluster method. This is basically a variation of the classic cluster method, with the exception being that the athlete alternates between to opposing exercises with minimal rest (the pause is taken by the opposing exercise being performed). Reps and sets still apply, however the execution of a set is a little different…
The athlete would take their 3-4 repetitions maximum and performs 1 rep of bench press, racks the bar, proceeds to do 1 rep of bent over barbell rows, 1 rep on the bench press, 1 rep of the row, 1 rep bench press, 1 rep of the row, 1 rep on the bench, 1 rep on the row, and a final 1 rep on the bench, and 1 final rep of the row and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…
Antagonist Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps each antagonist exercise, 1 Rep Exercise 1, 1 Rep Exercise 2, etc.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 3-4 RM on two opposing exercises
· For those who need to know antagonists, examples would be horizontal push and horizontal pull (bench and row), vertical push and vertical pull (shoulder press and chin up), quad dominant and hip dominant (squat and good morning), arms (curl and triceps extensions).
Level 2
It goes without saying that a foundation of cluster training should have been built in the previous level prior to taking on the more advanced methods here!
The first progression of the second level is named after the late Mike Mentzer, a highly successful bodybuilder. I first learned the Mentzer cluster method through Coach Thibaudeau’s excellent DVD on cluster training, and I continued to research it by reading Weight Training the Mike Mentzer Way. This is a very powerful method and should not be taken lightly. The goal of this method is to perform 4 to 5 total reps at 100-80% intensity. First the athlete will perform 2-3 singles in classic cluster fashion at 90-100% intensity and drop the weight approx 10% and perform another 1-2 repetitions with that weight in classic cluster fashion. For example…
The athlete takes 98% of their 1 RM and does 1 rep, racks the bar, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, the spotter reduces the weight (in 7-12 seconds) and the athlete performs 1 more rep with this weight. Here is a summary…
Mentzer Cluster Method
· Load- 90-98% of 1 RM
· Reps- 4-5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, reduce weight 10%, 1 Rep
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 4-5 Repetitions with a 1-3 RM
The second progression is called the drop set cluster. This is a blend of the classic cluster method and the Mentzer cluster method. Most trainees know what a drop set is, a descending scheme of dropping weight after performing some repetitions. The drop set cluster still uses high intensity (90-100%) and drops the weight 5-10 lbs per drop on single repetitions. Again 5 reps are the target goal. An example being…
The athlete does 1 rep with 98-100% intensity, racks the bar, and the training partner or spotters remove 5-10 lbs from the bar during the 7-12 seconds pause, the athlete does another single, Racks the bar, the spotters proceed to strip 5-10 lbs, athlete performs another single, racks the bar and more weight is stripped, athlete does another rep, racks and spotters reduce weight further, and athlete completes last rep. The drop set cluster allows a higher level of muscular tension, due to the repetition’s slow speed and the rep is being performed at 100% maximal momentary strength (i.e. all muscle fibers are being recruited to lift the load) (Poliquin, Modern Trends in Strength Training, 18-19). A summary can be found here…
Drop Set Cluster Method
· Load- 90-100% of 1 RM
· Reps- 5 Total Reps, intermitted, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1 Rep, pause lower weight 5-10 lbs, 1 Rep, pause lower weight.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 1-3 RM
The final progression in level 2 is called the accentuated eccentric cluster method. Caution: this method will require a competent spotter! As you might know, I do like to accentuate the eccentric portion of an exercise (see Eccentric Training for Athletes article). This method combines the classic cluster method with an accentuated eccentric portion of the lift. Again, the set and rep scheme stays close to the classic cluster method, however during the eccentric or lowering portion of the exercise, the training partner will push down on the bar and release at the mid point. This requires a very skilled spotter! They should only apply enough resistance to have the athlete still lower the bar under control! If the bar is dropping like a bag of bricks, it is not helping the athlete it is hurting them! Here is an example…
The athlete would take their 3-4 repetitions maximum and performs 1 rep with the training partner applying pressure to the bar in the lowering portion, racks the bar, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 second pause in the rack, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, and a final 1 rep with the training partner applying pressure to the bar in the lowering portion, and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…
Classic Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps, intermitted, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, etc.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 3-4 RM
Advantages for the Athlete
In his Modern Trends in Strength Training (2001) text Charles Poliquin points out the advantages of using cluster training for athletes, this is what he wrote…
· A higher total number of repetitions with a higher mean intensity in the same amount of time as classic strength or neural based training
· Increased total training time under tension for the high-threshold fast-twitch fibers; a prerequisite for reaching hypertrophy of these selected fibers. This may seem contradictory to the concept of relative strength, but hypertrophy can be beneficial if it is done in the right motor units.
· Higher force/lower velocities repetitions-a prerequisite for inducing maximal strength gains.
Putting it together
Cluster training is without a doubt a growth and strength stimulus. But how do you incorporate it into a plan? Clusters should not be used for more than 3-4 weeks, or else the method will become stale and your body will have adapted to the method anyway. So the method must be integrated into a yearly plan or at least a periodized cycle.
If an athlete or coach utilizes a conjugate method approach, cluster training would fall into the plan as a Maximal Effort Method, due to its use of high loads. So one would essentially use it like this…
Max Effort Day
ME- Classic Cluster Method
Assistance work done using classic hypertrophy methods (2-4 x 8-12)
If the athlete or coach decides to utilize linear periodization, cluster training would fall within the Strength Phase bracket and each movement would be given the cluster training method.
Strength Phase
Day 1- Horizontal Push/Pull
Bench Press- Classic Cluster Method
Bent Over Barbell Row- Classic Cluster Method
If the athlete or coach is utilizing undulating periodization (i.e. rotating between various strength methods by weeks with a training cycle) cluster training could be used for maximal strength work.
Strength Weeks
Week 1 and 5
Day 1- Horizontal Push/Pull
Day 2- Hips Dominant/Quad Dominant
Day 3- Vertical Push/Pull
1 Exercise per Movement Group-
Classic Cluster Method
Cluster training is very versatile, and athletes can benefit from this method by increasing both strength and size. However, like any other training tool, this one should only be used in moderation due to the intense fatiguing effect it has on the Central Nervous System. Also this method requires competent spotters, a luxury some do not have.
Cluster training done properly can help to jump start new growth or new strength adaptations in athletes. It can also increase all ready existing levels of size and strength. Any athlete (with the proper foundation) can benefit from this style of training! Good luck implementing this method in your and your athlete’s training!
Sources & Further Study
1. Poliquin, Charles Modern Trends in Strength Training (Self Published) 2001.
2. Thibaudeau, Christian (2005) Cluster Training [DVD].
The athlete would take their 3-4 repetitions maximum and performs 1 rep of bench press, racks the bar, proceeds to do 1 rep of bent over barbell rows, 1 rep on the bench press, 1 rep of the row, 1 rep bench press, 1 rep of the row, 1 rep on the bench, 1 rep on the row, and a final 1 rep on the bench, and 1 final rep of the row and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…
Antagonist Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps each antagonist exercise, 1 Rep Exercise 1, 1 Rep Exercise 2, etc.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 3-4 RM on two opposing exercises
· For those who need to know antagonists, examples would be horizontal push and horizontal pull (bench and row), vertical push and vertical pull (shoulder press and chin up), quad dominant and hip dominant (squat and good morning), arms (curl and triceps extensions).
Level 2
It goes without saying that a foundation of cluster training should have been built in the previous level prior to taking on the more advanced methods here!
The first progression of the second level is named after the late Mike Mentzer, a highly successful bodybuilder. I first learned the Mentzer cluster method through Coach Thibaudeau’s excellent DVD on cluster training, and I continued to research it by reading Weight Training the Mike Mentzer Way. This is a very powerful method and should not be taken lightly. The goal of this method is to perform 4 to 5 total reps at 100-80% intensity. First the athlete will perform 2-3 singles in classic cluster fashion at 90-100% intensity and drop the weight approx 10% and perform another 1-2 repetitions with that weight in classic cluster fashion. For example…
The athlete takes 98% of their 1 RM and does 1 rep, racks the bar, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, the spotter reduces the weight (in 7-12 seconds) and the athlete performs 1 more rep with this weight. Here is a summary…
Mentzer Cluster Method
· Load- 90-98% of 1 RM
· Reps- 4-5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, reduce weight 10%, 1 Rep
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 4-5 Repetitions with a 1-3 RM
The second progression is called the drop set cluster. This is a blend of the classic cluster method and the Mentzer cluster method. Most trainees know what a drop set is, a descending scheme of dropping weight after performing some repetitions. The drop set cluster still uses high intensity (90-100%) and drops the weight 5-10 lbs per drop on single repetitions. Again 5 reps are the target goal. An example being…
The athlete does 1 rep with 98-100% intensity, racks the bar, and the training partner or spotters remove 5-10 lbs from the bar during the 7-12 seconds pause, the athlete does another single, Racks the bar, the spotters proceed to strip 5-10 lbs, athlete performs another single, racks the bar and more weight is stripped, athlete does another rep, racks and spotters reduce weight further, and athlete completes last rep. The drop set cluster allows a higher level of muscular tension, due to the repetition’s slow speed and the rep is being performed at 100% maximal momentary strength (i.e. all muscle fibers are being recruited to lift the load) (Poliquin, Modern Trends in Strength Training, 18-19). A summary can be found here…
Drop Set Cluster Method
· Load- 90-100% of 1 RM
· Reps- 5 Total Reps, intermitted, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1 Rep, pause lower weight 5-10 lbs, 1 Rep, pause lower weight.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 1-3 RM
The final progression in level 2 is called the accentuated eccentric cluster method. Caution: this method will require a competent spotter! As you might know, I do like to accentuate the eccentric portion of an exercise (see Eccentric Training for Athletes article). This method combines the classic cluster method with an accentuated eccentric portion of the lift. Again, the set and rep scheme stays close to the classic cluster method, however during the eccentric or lowering portion of the exercise, the training partner will push down on the bar and release at the mid point. This requires a very skilled spotter! They should only apply enough resistance to have the athlete still lower the bar under control! If the bar is dropping like a bag of bricks, it is not helping the athlete it is hurting them! Here is an example…
The athlete would take their 3-4 repetitions maximum and performs 1 rep with the training partner applying pressure to the bar in the lowering portion, racks the bar, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 second pause in the rack, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, and a final 1 rep with the training partner applying pressure to the bar in the lowering portion, and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…
Classic Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps, intermitted, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, etc.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 3-4 RM
Advantages for the Athlete
In his Modern Trends in Strength Training (2001) text Charles Poliquin points out the advantages of using cluster training for athletes, this is what he wrote…
· A higher total number of repetitions with a higher mean intensity in the same amount of time as classic strength or neural based training
· Increased total training time under tension for the high-threshold fast-twitch fibers; a prerequisite for reaching hypertrophy of these selected fibers. This may seem contradictory to the concept of relative strength, but hypertrophy can be beneficial if it is done in the right motor units.
· Higher force/lower velocities repetitions-a prerequisite for inducing maximal strength gains.
Putting it together
Cluster training is without a doubt a growth and strength stimulus. But how do you incorporate it into a plan? Clusters should not be used for more than 3-4 weeks, or else the method will become stale and your body will have adapted to the method anyway. So the method must be integrated into a yearly plan or at least a periodized cycle.
If an athlete or coach utilizes a conjugate method approach, cluster training would fall into the plan as a Maximal Effort Method, due to its use of high loads. So one would essentially use it like this…
Max Effort Day
ME- Classic Cluster Method
Assistance work done using classic hypertrophy methods (2-4 x 8-12)
If the athlete or coach decides to utilize linear periodization, cluster training would fall within the Strength Phase bracket and each movement would be given the cluster training method.
Strength Phase
Day 1- Horizontal Push/Pull
Bench Press- Classic Cluster Method
Bent Over Barbell Row- Classic Cluster Method
If the athlete or coach is utilizing undulating periodization (i.e. rotating between various strength methods by weeks with a training cycle) cluster training could be used for maximal strength work.
Strength Weeks
Week 1 and 5
Day 1- Horizontal Push/Pull
Day 2- Hips Dominant/Quad Dominant
Day 3- Vertical Push/Pull
1 Exercise per Movement Group-
Classic Cluster Method
Cluster training is very versatile, and athletes can benefit from this method by increasing both strength and size. However, like any other training tool, this one should only be used in moderation due to the intense fatiguing effect it has on the Central Nervous System. Also this method requires competent spotters, a luxury some do not have.
Cluster training done properly can help to jump start new growth or new strength adaptations in athletes. It can also increase all ready existing levels of size and strength. Any athlete (with the proper foundation) can benefit from this style of training! Good luck implementing this method in your and your athlete’s training!
Sources & Further Study
1. Poliquin, Charles Modern Trends in Strength Training (Self Published) 2001.
2. Thibaudeau, Christian (2005) Cluster Training [DVD].
Steve Justa's Singles Routines - Rock, Iron, Steel
The following routines based on
doing singles frequently and around 70% of your max which he calls the target
zone:
Singles Strategy No.1 — One Lift
1. Lift every day, seven days a week.
2. Use 70% to start out and, as you gain strength, keep using 70%
3. During Week One:
• Day 1 – Do three singles with one to two minutes rest in between
• Day 2 – Do five singles with one to two minutes rest in between
• Day 3 – Do seven singles with one to two minutes rest in between
• Day 4 – Do nine singles with one to two minutes rest in between
• Day 5 – Do 11 singles with one to two minutes rest in between
• Day 6 – Do 13 singles with one to two minutes rest in between
• Day 7 – Do 15 singles with one to two minutes rest in between
You have now made a complete cycle and are at Week 2,
Day 1. Now you will add five or 10 lbs and go through the whole cycle again.Once a month, test your max to make sure you are using weights in your weekly cycle that are 70% of your max. If your weekly cycle weight was more than 70%, take weight off and adjust. If your weekly cycle weight was under 70%, add weight and adjust. This monthly testing of your max will keep you in the target
zone.
This workout must be done seven days a week, 365 days a year. Each week, you
are building your endurance and toughening your tendons and ligaments by doing
more and more work towards the end of each cycle, and then during the next week,
or cycle as I call it, you're adding more weight and doing it all over again.
The great thing about this type of training is that you will build great
strength without really ever making yourself tired because the body is adjusting
naturally and rhythmically.
Singles Workout Strategy No.2 — One Lift
1. Lift every other day, seven days a week, 365 days a year.
2. Use weights that are 70% of your max.
3. Do 30 singles with between one and two minutes rest in between. When you
reach a total of 30, you are done. Rest a day. Then add five lbs the next
workout and do 30 singles with one to two minutes rest in between. Rest a day.
Add five lbs every other day, resting one day in between, and so on and so
forth.
4. Then once every two weeks, max out and adjust your weekly poundage to make
sure you are using 70% of your max. If you're using under 70%, add weight and
adjust. If you're using more than 70%, take weight off to adjust. This will keep
you in the target zone.
Singles Workout Strategy No. 3 — Three Lifts, eg. squat, bench press and
deadlift
1. Lift every day, seven days a week, 365 days a year.
2. Do four singles in each lift with one to two minutes rest in between and go
from one lift to the next quickly. Start with the squat, then go to the bench
press, then go to the deadlift; use 70% of your max.
3. Add five lbs to your bench every three days; add 10 lbs to your squat and
deadlift every four days.
4. Max out every three weeks in all three lifts. If using weights in excess of
70%, reduce weight to adjust. If using weights under 70%, add weight to adjust.
This will keep you in your target zone. Concentrate on speed when performing the
lifts during your daily workouts.
Singles Workout Strategy No.4 — Three Lifts eg. squat, bench and deadlift
1. Train every other day, seven days a week, 365 days a year.
2. Train Bench Squat, Bench Deadlift, Bench Squat, Bench Deadlift, every other
day, so on and so forth.
3. Do 25 singles with one or two minutes rest between each single in the
deadlift and the squat and do 12 singles in the bench on each squat and deadlift
day. For example:
Mon – squat 25 singles, bench 12 singles
Tues – off
Wed – deadlift 25 singles, bench 12 singles
Thurs – off
Fri – squat 25 singles, bench 12 singles
Sat – off
Sun – deadlift 25 singles, bench 12 singles
4. Every week add 20 lbs to your squat and deadlift and 10 lbs to your bench.
5. Every month, max out in each lift and if the poundages you're using in your
weekly workouts are over 70%, decrease weight to adjust. If the weight is under
70%, add weight to your weekly workouts and adjust. This way you stay at your
target weight of 70% max in workouts.
Singles Workout Strategy No.5 — 10 to 15 Lifts
1. Work two days on, one off, seven days a week, 365 days a year. Work all
10-15 lifts on each day.
2. Do two singles in each lift with one to two minutes rest in between each
lift and for each single use 70% of your max.
3. Add five to 10 lbs to each lift every three days.
4. Every two weeks max out in every lift; adjust all weights in your daily
workouts to 70% of your max in each lift. The day that you max will be your
workout for that day.
Singles Workout Strategy No. 6 — 30 to 40 Lifts
1. Work every other day or once every three days depending on how you feel. Do
all 30-40 lifts in one workout.
2. Do one single in each lift, moving from one lift to the next every two to
three minutes. Use 70-85% of your max.
3. Add five to 10 lbs to each lift once a week.
4. Max out on all lifts once a month; then adjust all lifts to fit between 70
and 85% of your max on each lift. This will keep you in your target zone.
The Target Zone
The target zone should be between 70% to 80% of your maximum effort in any one
lift. This is the zone you must stay in when training to get the strongest the
fastest. There are two important things to remember about the target zone:
#1. When you exceed the target zone this is when you go too heavy in your
lifting too fast.
#2. The second thing about the target zone that makes it work is the speed
factor.
doing singles frequently and around 70% of your max which he calls the target
zone:
Singles Strategy No.1 — One Lift
1. Lift every day, seven days a week.
2. Use 70% to start out and, as you gain strength, keep using 70%
3. During Week One:
• Day 1 – Do three singles with one to two minutes rest in between
• Day 2 – Do five singles with one to two minutes rest in between
• Day 3 – Do seven singles with one to two minutes rest in between
• Day 4 – Do nine singles with one to two minutes rest in between
• Day 5 – Do 11 singles with one to two minutes rest in between
• Day 6 – Do 13 singles with one to two minutes rest in between
• Day 7 – Do 15 singles with one to two minutes rest in between
You have now made a complete cycle and are at Week 2,
Day 1. Now you will add five or 10 lbs and go through the whole cycle again.Once a month, test your max to make sure you are using weights in your weekly cycle that are 70% of your max. If your weekly cycle weight was more than 70%, take weight off and adjust. If your weekly cycle weight was under 70%, add weight and adjust. This monthly testing of your max will keep you in the target
zone.
This workout must be done seven days a week, 365 days a year. Each week, you
are building your endurance and toughening your tendons and ligaments by doing
more and more work towards the end of each cycle, and then during the next week,
or cycle as I call it, you're adding more weight and doing it all over again.
The great thing about this type of training is that you will build great
strength without really ever making yourself tired because the body is adjusting
naturally and rhythmically.
Singles Workout Strategy No.2 — One Lift
1. Lift every other day, seven days a week, 365 days a year.
2. Use weights that are 70% of your max.
3. Do 30 singles with between one and two minutes rest in between. When you
reach a total of 30, you are done. Rest a day. Then add five lbs the next
workout and do 30 singles with one to two minutes rest in between. Rest a day.
Add five lbs every other day, resting one day in between, and so on and so
forth.
4. Then once every two weeks, max out and adjust your weekly poundage to make
sure you are using 70% of your max. If you're using under 70%, add weight and
adjust. If you're using more than 70%, take weight off to adjust. This will keep
you in the target zone.
Singles Workout Strategy No. 3 — Three Lifts, eg. squat, bench press and
deadlift
1. Lift every day, seven days a week, 365 days a year.
2. Do four singles in each lift with one to two minutes rest in between and go
from one lift to the next quickly. Start with the squat, then go to the bench
press, then go to the deadlift; use 70% of your max.
3. Add five lbs to your bench every three days; add 10 lbs to your squat and
deadlift every four days.
4. Max out every three weeks in all three lifts. If using weights in excess of
70%, reduce weight to adjust. If using weights under 70%, add weight to adjust.
This will keep you in your target zone. Concentrate on speed when performing the
lifts during your daily workouts.
Singles Workout Strategy No.4 — Three Lifts eg. squat, bench and deadlift
1. Train every other day, seven days a week, 365 days a year.
2. Train Bench Squat, Bench Deadlift, Bench Squat, Bench Deadlift, every other
day, so on and so forth.
3. Do 25 singles with one or two minutes rest between each single in the
deadlift and the squat and do 12 singles in the bench on each squat and deadlift
day. For example:
Mon – squat 25 singles, bench 12 singles
Tues – off
Wed – deadlift 25 singles, bench 12 singles
Thurs – off
Fri – squat 25 singles, bench 12 singles
Sat – off
Sun – deadlift 25 singles, bench 12 singles
4. Every week add 20 lbs to your squat and deadlift and 10 lbs to your bench.
5. Every month, max out in each lift and if the poundages you're using in your
weekly workouts are over 70%, decrease weight to adjust. If the weight is under
70%, add weight to your weekly workouts and adjust. This way you stay at your
target weight of 70% max in workouts.
Singles Workout Strategy No.5 — 10 to 15 Lifts
1. Work two days on, one off, seven days a week, 365 days a year. Work all
10-15 lifts on each day.
2. Do two singles in each lift with one to two minutes rest in between each
lift and for each single use 70% of your max.
3. Add five to 10 lbs to each lift every three days.
4. Every two weeks max out in every lift; adjust all weights in your daily
workouts to 70% of your max in each lift. The day that you max will be your
workout for that day.
Singles Workout Strategy No. 6 — 30 to 40 Lifts
1. Work every other day or once every three days depending on how you feel. Do
all 30-40 lifts in one workout.
2. Do one single in each lift, moving from one lift to the next every two to
three minutes. Use 70-85% of your max.
3. Add five to 10 lbs to each lift once a week.
4. Max out on all lifts once a month; then adjust all lifts to fit between 70
and 85% of your max on each lift. This will keep you in your target zone.
The Target Zone
The target zone should be between 70% to 80% of your maximum effort in any one
lift. This is the zone you must stay in when training to get the strongest the
fastest. There are two important things to remember about the target zone:
#1. When you exceed the target zone this is when you go too heavy in your
lifting too fast.
#2. The second thing about the target zone that makes it work is the speed
factor.
Monday 24 September 2012
Thursday 20 September 2012
Wednesday 19 September 2012
Monday 17 September 2012
Saturday 15 September 2012
Friday 14 September 2012
Thursday 13 September 2012
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