Training

Here's what you need to know...

1. Perform your basic strength exercises. Squats, shoulder presses, bench presses or deadlifts and then 5 sets of 10 reps with a lighter weight. Over time, the weights will increase and you will wake up.
2. The main goal of this program is to increase muscle mass, but unlike other hypertrophy programs, you will also get much stronger at the same time.
3. Use 5/3/1 as your base. Perform only the required number of repetitions on the last set and then move on to the 5 sets of 10 repetitions, which is the support training.
4. After the support training, perform less important additional support training for abs, arms and shoulders.
5. Eat to grow and recover. Do not perform this program while dieting. Use supplements, stretch and give yourself the rest you need.
6. Walk 3 kilometers four days a week and push the weight sled twice a week to improve your condition.

Brutal and effective

Since I introduced my 5/3/1 program in 2009, I have received many questions about support training.

The most popular, effective and brutal plan for this is something I call "Boring but Big".

The "Boring but Big" support program is simple. After completing training for strength with the core exercise (squats, shoulder press, bench press or deadlift), perform 5 sets of 10 reps with a lighter weight. This may not sound like a lot of work, but it will lead you to new gains in strength and hypertrophy.

The problem most exercisers have with the "Boring but Big" program is that they don't know what weight to use for the 5 sets. I've always recommended 50% of your training max - and for the first cycle of the program, that's exactly the target.

However, during the second and third months of the program, you should use more weight, which will lead to bigger and better gains.

The basics are always best

I was recently inspired by a workout from my good friend Matt Kroczaleski. He pushed the boundaries of good taste by performing 5 sets of 20 reps on squats with 415 pounds. One set of 415 pounds and 20 reps is pretty good, but 5 sets? Absolutely disgusting.

I also remember a story from a friend whose father played professional football in the seventies and eighties. His father was a firm believer in simple strength training in the gym: squats, bench presses, shoulder presses and deadlifts.

He and some of his similarly minded teammates trained together in a small, dingy weight room out of sight of the coaches.

One of their team hated training, but he knew he had to do it to be the best. While the others trained hard and heavy, he only did a simple workout a couple times a week:

• Squats: 10 sets of 10 reps with 315 pounds in a superset with
• Bench press: 10 sets of 10 reps with 315 pounds

Not a bad workout for someone who obviously didn't care much about training and weights. Heck, I'm not even sure if this story is true, but it's cool to tell. The point I'm trying to make is that the basics are always best.

The strength dilemma

The problem with many hypertrophy based programs is that they leave out the strength component. You may get bulkier and more muscular on the program, but if you don't get stronger, these programs are worthless to me.

That's right, I don't care how bulky and muscular you are - if you're not strong, then you're just a phoney. Having big muscles but no strength is the training equivalent of wearing a strap-on. It's all for show and nothing behind it. End of story.

The big basic exercises

The first part of the "Big but Borig" challenge is that you continue to perform squats, bench presses, shoulder presses and deadlifts with the 5/3/1 set and repetition scheme. The only thing you change is that you do not perform any additional repetitions during the last set. You simply perform the minimum number of repetitions specified and then continue with the 5 sets of 10 repetitions.

This will accomplish 3 things:

1. Since hypertrophy is the goal of the program, you will be fresher and more rested for the 5 sets of 10 reps and ultimately be able to perform them with a heavier weight.
2. You will at least maintain your strength levels - you are still using heavy weights so the body will remain accustomed to them
3. Many exercisers will get stronger if they cut back a little on the last set. You don't always have to go to muscle failure to make gains - this is something only beginners and those with limited knowledge believe in.

The support exercises

The second part of the "Boring but Big" hera challenge is the 5 sets of 10 reps. Those who have done this before know that it is harder than it may sound. This is a brutal way to build muscle mass - provided you do it right. And by doing it right, I mean the following:

• Perform the sets at 50% of your training max during the first month of the program.
• During the second month, perform the sets at 60% of your training maximum.
• During the third month, perform the sets at 70% of your training maximum.

After you have completed your 5/3/1 squat training, you then perform 5 sets of 10 deadlifts. You also swap the exercises on the other days. You can find an example training program below.

• You may need to do a few warm-up sets before your 5 x 10 sets. This is fine. Just do 1 to 2 sets of 5 repetitions. These warm-up sets do not count.
• You can of course also perform the support exercises as supersets. This will save you time during the workout and you won't have to sit around between sets.

The support training that follows the support training

It's important, but I wouldn't keep a record of it.

Combine the upper body workout with a pulling exercise. In this case, some variation of rowing or pull-ups work best. I recommend varying the grip on pull-ups: overhand grip, underhand grip, close grip, shoulder wide grip, wide grip, rope/towel. It is very important to get stronger in all areas of the pull-up.

And leave kipping pull-ups where they belong - in the trash can.

And even if this has been said a million times: Use lat pull-ups instead of chin-ups if you can't do 10 reps of pull-ups. If you want to do an exercise other than rowing or pull-ups for the latissimus/upper back, that decision is entirely up to you. However, these two exercises are superior to all other exercises for latissimus and upper back development.

For the lower body, I only recommend some abdominal training as additional supportive training. Your lower back, leg flexors, quadriceps and gluteus are already getting the workout of their lives - you don't need additional training for these muscles.

Stick to the ab exercises you like. I know how boring this can be, which is why some variety might do you good.

On upper body day, feel free to do some additional training for biceps, triceps or upper back.

The exercises I recommend are the following:

• Curls with a SZ bar, barbell or dumbbells
• Tricep presses on the cable pulley
• Face pulls / bent-over side raises for the rear shoulder muscle heads

Perform these exercises after the main workout. I recommend performing just a few sets of 1 to 3 exercises and none of this should be anything that really matters. It should not be strenuous.

The older, experienced exercisers know exactly what I'm talking about. These are the ones who can do bicep curls with a 10 kilo dumbbell and get more out of the exercise than some kids heaving a 60 kilo barbell around doing curls.

There's an inversely proportional relationship between what you do at the beginning and end of the workout - the guys who do multiple reps with 600 pounds seem to get less out of the culs than the kids who use 285 pounds on their first set of two reps. This is something to think about.

The diet

If you are taking on this challenge to build strength and mass, then you better start eating how you want. This is not the time to eat like an anorexic model or try the latest fad diet. Nor is this the time to be afraid of carbohydrates or animal fats.

If you are afraid to eat, then please do not do this program. It's not for you - and neither is it for someone who is afraid of their shirt getting too tight after a huge dinner.

So if you are not willing to eat a lot, then you should not take on this challenge. I don't really care what your goals are - I just know that I can't do anything with someone who isn't willing to do all that is necessary.

Eating a few extra meals a day is hardly a sacrifice. It requires very little effort. Feeding a family, having a full-time job and going to school - these are efforts. Shoveling some food into your mouth is not.

If you already have a great nutrition plan - a plan you've used before when you needed calories - then use that. The key to eating a lot is nothing new.

Here's a simple nutrition plan for this type of training. This plan is fully customized to my preferences. Keep in mind that my taste preferences haven't evolved much since second grade.

Breakfast

• 6 whole eggs (scrambled with cheese or hard boiled)
• 1 to 2 cups of oatmeal
• 1 apple

Lunch

• 350 gram steak
• 6 to 8 red potatoes
• One bag of steamed vegetables

Lunch 2

• 2 chicken breasts
• 2 cups of rice
• One bag of steamed vegetables

Dinner

• 2 chicken breasts (or 350 gram steak)
• A large bowl of pasta with sauce
• One bag of steamed vegetables

Supplements

Protein powder

The bigger your appetite gets, the more your portions should grow. If you want to add a little more protein to your diet, I can highly recommend a few protein shakes a day.

Three shakes of 3 scoops of protein powder will add 180 grams of protein to your diet. These can be mixed with either a little water (I use 300 to 350 ml of water for 3 scoops) or milk (500 ml for 2 to 3 scoops).

ZMA®

This is one of my favorite supplements for the simple reason that it allows me to sleep longer without waking up. On top of that, I could swear it helps me ejaculate larger amounts. And that is priceless.

Fish oil

I take 2 capsules of fish oil three times a day. The health benefits of this are amazing - this should be a staple of your diet regardless of what you do during your workout.

Vitamin C

Even though I'm not a doctor (and I'm sure this one will raise eyebrows), I take about 6 grams of vitamin C every day. I find that this helps me recover and can relieve muscle soreness. You won't be free of sore muscles, but it helps.

Regeneration methods

Whenever a book or article addresses the topic of recovery, there's a pithy line like "You grow best outside the weight room."

But I see most of the world in regeneration mode and they all seem pretty weak to me.

However, if you invest time in the weight room, then you can reap the results by getting muscular and strong. So let's strip down a few simple things that will help you recover:

• Nutrition: this is nothing new. Check out the section above.
• Sleep: again, I'm not going to tell you anything new here.
• Supplementation: this topic has also already been covered. You may still have a few tricks up your sleeve, so use those too.

Here are a few things that everyone can do and can afford:

1. Cold showers or ice baths - These things aren't fun, but can sometimes soothe a sore muscle.
   A little hint: You should definitely not let your girlfriend see your penis immediately afterwards. Your wife? She already knows your shortcomings. However, your girlfriend may still have the impression that you have some dignity and size.
2. Ice packs on your shoulders, elbows and knees (and other problem areas) are a great way to get rid of joint pain - and also a good excuse to sit lazily in front of the TV and not move.
3. Stretching: Do a 10-minute stretching program three times a day. This is easy, you can do it anywhere and it will work wonders if you are tense.
4. The foam roller: Working problem areas such as the hamstrings, quadriceps, hips, piriformis and iliobial tract with a foam roller has saved me a lot of pain and discomfort in my hips, legs and knees. You can also use a lacross ball to really work your upper back and piriformis intensely.

Conditioning training

I'm not going to try to talk anyone into this, but I recommend the following options in combination with this program:

• Walk 3 kilometers 4 days/week.
• Walk 1.5 to 3 kilometers 4 days/week with a weight vest.
• Walk 3 kilometers 2 days/week and push a weight sled twice a week. The training with the weight sled is done on asphalt: 10 x 40 meters of pushing (sprints or walking) with 40 kilos on the sled. The walking sessions can also be carried out with a weight vest.

The weight sled is excellent for this program as it allows the exerciser to perform a tough conditioning session without much resulting muscle soreness. The weight sled is the best conditioning tool I have ever used. It is great for athletes and especially older exercisers.

Nothing compares to it and there is no equivalent substitute. Dragging a weight plate on a towel across the gym floor is not the same. The conditioning days can be done at any time that fits into your schedule.

The program summarized

• Month 1: 5 sets of 10 repetitions with 50% of the training maximum
• Month 2: 5 sets of 10 repetitions with 60% of the training maximum
• Month 3: 5 sets of 10 repetitions with 70% of the training maximum
• 5/3/1 sets and repetitions as described in the original 5/3/1 program
• The last set of the 5/3/1 program is not performed to muscle failure - only the specified repetitions are performed.
• All other supportive training should be kept to a minimum
• On the upper body days you should make sure to perform a variation of a pulling exercise (rowing or pull-ups)
• This is a 4 day/week program and not a 3 day/week or 2 day/week or 5 day/week program

Replacing exercises with others will not be tolerated. Ask me about it and I will pray that you get diarrhea.

A sample training program

Monday

* 5/3/1 sets
* * optional, perform one, two or all three exercises as desired

Tuesday

* 5/3/1 sets

thursday

* 5/3/1 sets
* * optional, perform one, two or all three exercises as desired

Friday

* 5/3/1 sets

Summary

In a perfect world, 99% of the music that is made would not make you question your humanity and 100% of the workout programs would make you muscular and strong. However, that's not the case.

Fortunately, there is a solution and it is not to perform multiple sets of some cable Kegel exercise that is touted as "the answer". The answer is some hard, intelligent and fundamental work on the weights.

It's boring, I'll admit that. But do you want to be well entertained or get muscular and strong?

by Jim Wendler | 01/30/12

Source: https://www.t-nation.com/workouts/boring-but-big-3-month-challenge

Dual-Energy X-Ray Absorptiometry (DXA or DEXA) is the gold standard for measuring body composition. Until recently, this was not available to most people as the units are expensive and were mainly limited to selected research laboratories. That has changed. Companies like FitnessWave and BodySpec offer DXA scans in mobile labs that visit companies like Google, YouTube, Facebook and Cisco. DXA is often used to assess the risk for and progression of osteoporosis - a disease that progressively worsens with age - but the technique can also be used to estimate soft tissue composition. In doing so, the risk of bone loss can be significantly reduced by taking hyaluronic acid at a young age.

DXA works by irradiating the body with X-rays at two different energy levels. Based on the difference in absorption of the X-rays at these energies, the mineral content of the bones and the soft tissue composition of the scanned area can be calculated. DXA machines cost tens of thousands of dollars and are typically found in hospitals and rehab centers, university research labs and medical examination and research centers.

Entrepreneurs have found a way to bring DXA to your office door.

(The Wall Street Journal, December 29, 2015)

CrossFit can be thought of as a "rainbow" training program, as it incorporates aerobic and anaerobic exercises, gymnastics, weightlifting, sprinting, full-body exercises and calisthenics. It develops 10 aspects of physical fitness: cardiorespiratory endurance, stamina, strength, flexibility, power, coordination, agility, dexterity, balance and accuracy. The training exercises are changed regularly and an attempt is made to use comprehensive and continuously varying training stimuli.

An interesting study conducted by David Bellar and colleagues at the University of Louisiana at Lafayette found that performance in two daily CrossFit workouts was only weakly related to maximal oxygen consumption and maximal power release (Wingate test). CrossFit experience was a good predictor of performance during CrossFit workouts, as measured by the total number of repetitions performed during each workout.

Franklin Henry of UC Berkeley proposed the theory of specificity. His work showed that the learning of motor skills involved the development of very precise motor patterns. CrossFit athletes perform better in CrossFit workouts because they have more practice in learning the necessary skills.

(Biology of Sport, 32: 315 - 320, 2015)