Training

I am a firm believer in training frequency when it comes to gains in strength and muscle mass. That's not surprising when you look at my background as a personal trainer. I started training for football and our strength coach was a firm believer in training the three big basic exercises three days a week. Our program basically consisted of power cleans, squats, bench presses and pull-ups three days a week. After football, I moved on to Olympic weightlifting, where I trained squats, snatches and deadlifts pretty much every day. A training program with a higher training frequency worked well for these exercises too.

The truth is, you can train pretty much anything at a high frequency once you've technically mastered the exercises. Of course, you need to plan volume and intensity properly, but it is possible.

Are you not sold on the idea of training squats every day, or snatches every training session? There are a few things that are less complicated than others to train every day. And these things will also make it quite easy for you to compensate for a few weak points. Here are five of them.

1. forearms

Forearm exercises cause little - if any - muscle damage, which is especially true for exercises with little eccentric load such as training with the Wrist Roller or exercises like Thor's Hammer(https://www.youtube.com/watch?v=tt_ZiMx1fds). But even forearm curls will cause little damage.

In addition, these exercises have very little effect on the nervous system as they are very simple and are performed with very light weights. Energy consumption is also low as the range of motion is very small and only smaller muscles are involved.

None of the factors that make more recovery time necessary are involved in forearm training. As long as you don't completely overdo it with the volume, there is no reason not to train your forearms every day.

Why would you want to do this? Because muscular forearms look cool. After all, they're the only muscles that are fully visible when you're wearing a T-shirt!

However, having well-developed forearms will do more than just make you look admirable. Bigger and stronger forearms make it easier for you to build bigger biceps. This has been known for over 20 years and the body hasn't changed since.

By building bigger and stronger forearms, you will be able to move more weight during curl and pull exercises, which will increase the stimulation of your biceps and back muscles.

Bigger forearms and a stronger grip will also help you with the bench press. Look at the best bench pressers in the world - they all have big forearms. To bench press heavy weights, you need a strong grip. The harder you can grip the bar, the less your wrists will tend to tilt and interfere with the correct movement of the bar. (The bar should be directly above the wrist. If the wrist tilts sideways, the bar will no longer move on the optimal line). In addition, large forearms form a larger "body" on which the weight of the bar is distributed. This can reduce the load on the shoulder joints.

However, there is one thing you should be aware of: You shouldn't develop one part of the forearms more than the other. The wrist flexors, for example, tend to be trained significantly more than the wrist extensors (the flexors are heavily involved in curls and pulling exercises) and the wrist supinators are often dominant over the pronators. Just like other imbalances in the body, this can lead to problems such as tendonitis. So if you want to progress your forearms and train them in every training session (or every day), you should train flexion and extension in one training session, supination and pronation in the next and your grip strength in the third. On the fourth day, start again from the beginning.

As forearm exercises only have a short range of motion, you must either use a higher number of repetitions or a slower pace to generate sufficient fatigue and stimulate growth. Sets that last 30 to 60 seconds should be your goal.

I don't usually count the repetitions when training my forearms. I start a timer and train until I reach muscle failure, or at least get close to it, and try to achieve this within a 30 to 60 second period. However, for the sake of simplicity, I will give repetition numbers for the following example workouts.

Training session A: Flexion/extension

Training session B: Supination/pronation

Training session C: grip training

You can also use other exercises, but you should now understand the basic idea.

Abdominal muscles

My strategy for abdominal training? I use blocks of intense ab workouts where I train these muscles every day for 4 to 6 weeks.

You can recover from pretty much any ab exercise quite quickly - except for full range of motion GHD sit-ups as used in CrossFit. (This exercise generates a powerful stretch of the rectus abdominis - especially when performed at high speed - which causes a lot of muscle damage that requires a longer recovery time).

A daily abdominal workout at an adequate intensity is one of the fastest ways to improve the appearance of your midsection - assuming you are lean enough to show off your abs. The "abs are made in the kitchen" mantra isn't really accurate. Abs are made visible in the kitchen: you need to be lean enough. Building them up with direct training will increase the likelihood of them becoming visible. It will also make it easier to see abs at a slightly higher body fat percentage.

For example, if I have a body fat percentage of 13 to 15%, I can still see a clear six-pack because the rectus abdominis muscle bellies are so thick that they create a contrast between themselves and the tendon areas that divide them.

In contrast, I know plenty of competitors in the figure class who do not perform abdominal muscle training with additional weight (or no abdominal muscle training at all) in order to prevent the development of a "wide waist" and do not show any separations in the abdominal muscle area, even with a fairly low body fat percentage. Training your abs with additional resistance - so that your abs fatigue after 6 to 12 repetitions - is the way to increase the thickness of your abdominal muscles and strengthen the divisions between the abdominal muscles. But you also need to do abdominal training the right way. Use this approach when training your abs:

1. Start tensing your abs as hard as you can before you even begin the repetition. Imagine that someone is punching you in the stomach.
2. Initiate the repetition while maintaining this tension. Don't move upwards too quickly. Concentrate on being able to maintain the tension.
3. At the end of the concentric repetition range, try again to tense your abdominal muscles as hard as possible. They should already be tight, but you can probably increase the contraction a little more.
4. Perform the concentric (negative) repetition while trying to maintain maximum muscle tension.

I like to perform an ab exercise with added weight in a superset with an ab exercise without added weight. Do three of these supersets a day. Here are a few suggestions:

OPTION 1:

Note: The goal is to make each repetition so heavy that it is impossible to complete more than 12 repetitions.

OPTION 2

Note: If you have other ab exercises that you respond well to, feel free to use them.

3 Pulling and pushing the weight sled

When I trained Daryl Gee for the Mr. Olympia, a specialty of his training consisted of daily "eccentric-free" training in the form of various forms of weight sled training.

Remember that the eccentric phase of an exercise is usually the lowering phase of the movement, during which the muscles lengthen and stretch. "Eccentric-free" training eliminates this part. And if you imagine pushing a weight sled, then each step forward against the weight is a concentric repetition. There are no negative repetitions.

I also used regular training with the weight sled with a 63-year-old bodybuilder who was preparing for his comeback. He wanted to start competing again, but his knees were shot. He couldn't do traditional lower body exercises - no squats, no leg presses, no lunges, no leg extensions, etc.

He came to me three times a week and we did different variations of pushing and pulling with a weight sled for his lower body He ended up winning the overall competition against athletes half his age and his legs were the best part of his body! He was then able to resume regular leg training because his knees were back to normal.

Two lessons from this:

1. Training with a weight sled is effective when it comes to increasing mass or strength if you use the right parameters.
2. This type of training can be used very often.

Training with a weight sled is almost completely free of eccentric load. For this reason, the resulting muscle damage is very low. This means that you can recover quickly after this type of training.

Since you cause little muscle damage, for hypertrophy you have to rely on other parameters to stimulate growth. By this I mean muscle fiber exhaustion, lactate accumulation and the release of growth factors. All of these factors are maximized when the time under tension is significant, but not so long that the weight has to be light. Thus, 30 to 45 seconds of work seems to work very well.

If strength is your goal, then you should aim for very heavy sets of 10 to 50 meters, with the ideal distance being 30 meters.

And obviously you can also do weightlifting workouts to improve your fitness. You can go up to 2 minutes per set. I prefer to stay in the 50 to 70 second zone - either with a challenging weight or a challenging speed.

If you are doing regular (or even daily) training with the weight sled, you should do 3 to 4 sets per day of one version. Even if very little muscle damage is caused, you will still use a lot of energy, which means you can release a lot of cortisol if you train too heavy or use too high a volume.

Note: the 63 year old bodybuilder used 2 to 3 variations per workout, but that was all he did during those workouts. If you add weightlifting to your training, choose one variation per session.

4. side raises

Although getting stronger with sets of 5 to 8 reps of basic pressing exercises is the key to great shoulder muscles, there's no doubt that properly executed side raises can help you achieve this faster.

How? By developing the shoulder muscles directly and by improving your capacity to recruit these muscles so that they are better stimulated when you perform heavy presses. When side raises are used to develop a solid mind-muscle connection, they can be performed pretty much every day. Here's why:

First of all, side raises cause very little muscle damage. Muscle damage occurs when you stretch your muscle fibers under load and tension. This happens during the eccentric phase of the movement.

In side raises, only the top quarter of the movement is performed with significant load. Let's say that your arms form a 90 degree angle with your torso in the end position of the movement. Your shoulder muscles are only under significant load when your arms reach an angle of 70 to 75 degrees. Before that, they are not moving against the source of resistance (which is pointing directly downwards). You move your arms more sideways and upwards.

It's the same when you move them down - the shoulder muscles (especially the middle muscle head) will only be under load during the first quarter of the eccentric movement when the muscle is shortened. When the muscle is stretched, there will be almost no tension on the shoulder muscles.

In addition to this, if you perform side raises correctly (no momentum at the bottom of the movement where there is little resistance and you can easily pick up momentum), you will not use much weight, which further reduces the amount of muscle damage.

Also, since the exercise is not particularly neurologically demanding, it will not significantly affect your neurological recovery.

Here are a few tips to get the most out of side raises:

1. Start the movement by trying to push the weight away from your body rather than up. This will put the focus more on the lateral head of the shoulder muscles than the trapezius. Putting tension on the trapezius instead of the shoulders causes frustration for many exercisers.
2. Do not use any momentum during the first half of the movement. From the bottom to slightly higher than two-thirds of the range of motion, the resistance is very low. You could easily perform the first half of the movement with 30 kilos of dumbbells if you can only use 10 kilos over the entire range of motion.
3. As there is very little resistance there, it is very easy to generate acceleration in the lower range. The problem with this is that if you generate enough momentum, you will reduce the muscle contraction work that occurs during the last part of the range of motion. Therefore, perform the first half of the movement in a controlled manner and focus on not accelerating the weight.
4. Hold the weight at the highest point of the movement for two seconds per repetition. This is helpful for two reasons. Firstly, the active range of motion is quite short - the shoulder muscles contract for a maximum of the last 15 to 20 degrees. This is not a lot of time under tension to generate muscle fiber exhaustion and force adaptation. By holding at the highest point of the movement, you increase muscle fiber exhaustion. On the other hand, holding helps to develop the mind-muscle connection.
5. While holding the weight in the highest position, try to push outwards. This will shift even more of the load to the middle head of the shoulder muscle, which is the part we want to develop.
6. Aim for a set duration of at least 40 seconds. Since we are not causing muscle damage, we need to focus on muscle fiber exhaustion and an accumulation of lactate and growth factors to stimulate growth. This requires a little more time under tension. With holding for 2 seconds, this means about 12 repetitions per set. You can easily do 3 to 4 sets of 12 reps per day this way to develop the mind-muscle connection and stimulate muscle growth.
7. Training with bands

Pull Apparts with bands, (https://www.youtube.com/watch?v=MnDpmNYUjbc) tricep presses with bands, bicep curls with bands, leg curls with bands and pull-throughs with bands (https://www.youtube.com/watch?v=ZuKowDpVVXM) are just a few examples of exercises that can be performed daily to improve the mind-muscle connection and allow you to compensate for weak points.

The reason for this? When the muscle is stretched/lengthened, there is no tension. This leads to minimal - or no - muscle damage, which means you'll recover quickly.

And there is something about the strength curve of banded exercises that seems to improve the mind-muscle connection and the capacity to contract a muscle. This is a very effective way to compensate for a weak point because it makes you better at contracting that muscle. I made some of my best gains on the bench press by doing daily tricep presses with bands after Louie Simmons recommended it.

When I travel the world giving seminars, I always take bands with me. I don't always have the time or energy for a full training session, but thanks to training with bands I don't have to worry about atrophy.

Training with bands is the only workout where I like to use higher repetitions. In my opinion, 20 to 25 repetitions are more effective than lower repetitions for exercises with bands, which is perhaps also due to the shorter duration under maximum tension per repetition. In terms of the number of sets, 3 to 4 is optimal for a daily workout with bands, although some trainers simply recommend reaching a target number of repetitions for the day.

Growth and frequency

A high frequency of training is key to compensating for weaknesses. And more often than not, problems with getting a muscle to grow are related to your lack of capacity to contract that muscle to its maximum.

But just like any other motor skill, frequency is the key to learning. The more often you work on something, the faster you will improve - provided you have the right recovery. Do you want big forearms, defined abs, round shoulders or a firm gluteus? Then increase the frequency.

Source: https://www.t-nation.com/training/5-things-you-can-train-everyday

By Christian Thubaudeau

The weekly program

This plan is for 6 training sessions per week. We will look at some other options below.

Monday (Push 1)

• A. Front Squats or Zercher Squats: 2-3 warm-up sets of 4-6 reps, then 1 work set with rest/pause or cluster.
• B. Bench press with close grip or floor press with close grip: 2-3 warm-up sets of 4-6 reps, then 1 work set with rest/pause or cluster.
• C. Dumbbell Flat Bench Press or Dumbbell Incline Bench Press: 1-2 warm-up sets of 8-10 reps with a slow negative repetition, then 1 work set of 8-10 reps to muscle failure (slow tempo) and then hold the stretched position for as long as tolerable.
• D. Dumbbell side raises or shoulder presses on the machine: 1-2 warm-up sets of 10-12 repetitions, then 1 work set of 10-12 repetitions to muscle failure, then as many microsets of 3 repetitions as possible with 15 to 20 seconds rest between sets.

Tuesday (Pull 1)

• A. Romanian deadlift (rest/pause) or deadlift cluster from a rack at mid-shin height: 2-3 warm-up sets of 4-6 reps, then 1 work set with rest/pause or cluster
• B. Dumbbell pull-ups: 1-2 warm-up sets of 8-10 repetitions with a slow negative repetition, then 1 work set of 8-10 repetitions to muscle failure (slow tempo) and finally holding the stretched position for as long as tolerable.
• C. Rear shoulder muscles on the machine or bent-over side raises for the rear shoulder muscles: 1-2 warm-up sets with 10-12 repetitions, then 1 work set with 10-12 repetitions until muscle failure and then as many microsets of 3 repetitions as possible with 15 to 20 seconds rest between sets.
• D. Standing barbell curls: 2-3 warm-up sets with 4-6 repetitions, then 1 work set with rest/pause or cluster.

Wednesday (Push 2)

• A. Shoulder press standing or on the multi press: 2-3 warm-up sets with 4-6 repetitions, then 1 work set with rest/pause or cluster.
• B. Goblet squat or lumberjack squat: 1-2 warm-up sets of 8-10 repetitions with a slow negative repetition, then 1 work set of 8-10 repetitions to muscle failure (slow tempo) and then holding the stretched position.
• C. Overhead single-arm dumbbell tricep press: 1-2 warm-up sets of 8-10 repetitions with a slow negative repetition, then 1 work set of 8-10 repetitions to muscle failure (slow tempo) and then holding the stretched position.
• D. Butterflys or chest presses on the machine: 1-2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to muscle failure, and then as many 3-rep microsets as possible with 15-20 seconds rest between sets.

Thursday (Pull 2)

• A. Neutral grip pull-ups or lat pull-ups: 2-3 warm-up sets of 4-6 reps, then 1 work set with rest/pause or cluster.
• B. Rowing seated with neutral grip: 1-2 warm-up sets of 8-10 repetitions with a slow negative repetition, then 1 work set of 8-10 repetitions to muscle failure (slow tempo) and finally holding the stretched position for as long as possible.
• C. Leg curls: 1-2 warm-up sets of 10-12 repetitions, then 1 work set of 10-12 repetitions to muscle failure and then as many micro sets of 3 repetitions as possible with 15 to 20 seconds rest between sets.
• D. Incline bench curls with dumbbells (with both arms at the same time): 1-2 warm-up sets of 8-10 repetitions with a slow negative repetition, then 1 work set of 8-10 repetitions to muscle failure (slow tempo) and finish by holding the stretched position.

Friday (Push 3)

• A. Flat bench press or incline bench press: 2-3 warm-up sets of 4-6 reps, then 1 work set with rest/pause or cluster.
• B. Dumbbell side raises on the incline bench: 1-2 warm-up sets of 8-10 repetitions with a slow negative repetition, then 1 work set of 8-10 repetitions to muscle failure (slow tempo) and finally holding the stretched position for as long as possible.
• C. Leg extensions: 1-2 warm-up sets of 10-12 repetitions, then 1 work set of 10-12 repetitions until muscle failure and then as many micro sets of 3 repetitions as possible with 15 to 20 seconds rest between sets.
• D. Tricep press on the cable pulley with a rope grip: 1-2 warm-up sets of 10-12 repetitions, then 1 work set of 10-12 repetitions until muscle failure and then as many micro sets of 3 repetitions as possible with 15 to 20 seconds rest between sets.

Saturday (Pull 3)

• A. Seal Row or Pendlay Row: 2-3 warm-up sets of 4-6 reps then 1 working set with rest/pause or cluster.
• B. Romanian deadlift with dumbbells and front foot elevated 3 centimeters: 1-2 warm-up sets of 8-10 reps with a slow negative repetition, then 1 work set of 8-10 reps to muscle failure (slow tempo) and then hold the stretched position.
• C. Lat pulldown with arms extended: 1-2 warm-up sets of 10-12 repetitions, then 1 work set of 10-12 repetitions to muscle failure and then as many micro sets of 3 repetitions as possible with 15 to 20 seconds rest between sets.
• D. Cable curls: 1-2 warm-up sets with 10-12 repetitions, then 1 work set with 10-12 repetitions until muscle failure and then as many micro sets of 3 repetitions as possible with 15 to 20 seconds rest between sets.

Performing the warm-up sets correctly

You can perform 1 to 3 preparation sets for each exercise. Normally you perform 3 progressively heavier sets for the heavy exercises and 1 to 2 for the other exercises. If you are a very strong exerciser, you may need more than 3 warm-up sets for the heavy exercises (if you are doing squats at 260 kilos, you may need 4 to 6 warm-up sets).

However, don't overdo it with the warm-up sets. Remember the basic principle of this program: minimizing volume to avoid excessive cortisol release. For most exercises, 2 warm-up sets will be sufficient.

Do not use the special methods in the warm-up sets. For example, if you are warming up for the heavy rest/pause sets and you know that the weight you will be using is something you can do 4 to 6 reps with, then warm up with only 4 to 6 reps per set. The first warm-up set will feel very easy - the perceived rate of fatigue will be around 6/10, while the last warm-up set will be challenging without you having to go all out - around 8/10 on the perceived fatigue scale.

• For mTOR training: Perform sets of 8-10 repetitions with a slow negative repetition but no isometric hold at the end. Again, the first set is lighter and the last set is heavy, but not maximally heavy.
• For the sets with Myo Reps: Do not perform the rest/pause portion (the mini sets of 3 reps). Do 2 sets of 10-12 regular reps - again, one light and one heavy, but not max heavy.

What if I can't train 6 days a week?

For maximum results, I strongly recommend six weekly training sessions. This will give you the optimal frequency to stimulate muscle growth. The training sessions last around 30 to 40 minutes, so it should be possible to fit them into your schedule. However, if it is completely impossible for you to complete six training sessions per week, then you can use one of these options:

5 days per week

Week 1

• Monday: Push 1
• Tuesday: Pull 1
• Wednesday: Push 2
• Thursday: No training
• Friday: Pull 2
• Saturday: Push 3
• Sunday: No training

Week 2

• Monday: Pull 3
• Tuesday: Push 1
• Wednesday: Pull 1
• Thursday: No training
• Friday: Push 2
• Saturday: Pull 2
• Sunday: No training

4 days per week

Week 1

• Monday: Push 1
• Tuesday: Pull 1
• Wednesday: No training
• Thursday: Push 2
• Friday: No training
• Saturday: Pull 2
• Sunday: No training

Week 2

• Monday: Push 3
• Tuesday: Pull 3
• Wednesday: No training
• Thursday: Push 1
• Friday: No training
• Saturday: Pull 1
• Sunday: No training

This program is not suitable for you if you train less than 4 days a week.

What about abs, calves and forearms?

Trying to add more things to this program is a tricky business. On their own, adding abs, calves or forearms is not a problem as these are small muscle groups that are trained with exercises that don't have a big impact on recovery. However, problems arise when you take the liberty of adding more and more things to this program.

I will make it easy for you: You can add one exercise for either abs, calves or forearms to each training session. That's the limit. You don't have to add workouts for just one muscle - you can change the "bonus muscle" each workout. For example:

• Day 1 and 4: Extra calf workout
• Day 2 and 5: Extra abs workout
• Day 3 and 6: Extra forearm workout

I prefer to use either the mTOR or Myo Rep method for these bonus exercises and use the same approach as all the other exercises (1 to 3 prep sets and a work set where you go all out), but you can also use the higher repetition methods from the first program.

Can I add Loaded Carries to this program?

Loaded Carries are a very effective and versatile training tool. They can help you build muscle, lose fat and compensate for strength deficits, which can make you stronger. However, they are also very demanding. I'm not going to forbid you from using loaded carries because they are so damn effective, but there is a limit to what you can do to keep making good progress.

Remember that you can add a bonus exercise to any training session and loaded carries can be one of those exercises. However, because loaded carries cause significantly more muscle trauma than exercises for abs, calves and forearms, you can only do loaded carries once or twice a week. I recommend not doing them on Push 1 or Pull 1 days, as these days are more demanding due to the heavy deadlifts and heavy squats.

My recommendation for Loaded Carries are Farmers walk and Zercher Carries. However, I would also include training with a weight sled in this category. How many and which loaded carries should you do? That depends on your goals.

• For muscle mass and strength: Perform heavy carries and place them at the beginning of your training sessions. This is a good activation for the rest of your training session. Sets with a duration of 10 to 15 seconds would be the preferred parameter. I would recommend a maximum of 4 sets of which 2 to 3 should be easier preparatory sets and 1 to 2 very demanding sets.
• For fat loss: Use lighter carries of longer duration and perform the carries last in your training session. This way they will not have a negative impact on your other exercises due to fatigue. Sets of 45 to 60 seconds with a moderate weight would be your best option. Perform 3 to 4 sets with more or less the same moderate weight. If you are in good shape, a 1:1 ratio of work to rest would be optimal.

What about cardio?

Can you do cardio in this program? Of course you can. The type of cardio you use is entirely up to you.

Some exercisers will do better with alactic (no lactic acid production) sprints with a maximum effort lasting 9 to 12 seconds followed by 60 to 90 seconds of rest or active recovery. Others will do better with a lactic acid production workout that includes intense efforts lasting 30 to 60 seconds and 60 to 90 seconds of rest or active recovery. Still others will do better with continuous low-intensity cardio training.

Use the type of cardio workout that appeals to you the most. If your cardio workout causes stress and worsens your mood, chances are it will increase cortisol levels even further.

The amount of cardio you can do depends on the type of cardio you do. Do enough to support fat loss, but not so much that it raises your cortisol levels too much.

• For alactic sprints: Don't exceed 12 minutes, which is about 6 to 8 sprints of 10 to 15 seconds duration with recovery periods/active regeneration.
• For lactate training: Do not exceed 16 minutes, which corresponds to around 6 to 8 sprints lasting 30 to 60 seconds with recovery phases/active regeneration.
• For continuous low-intensity cardio training: Do not exceed 30 minutes at a heart rate of around 120 beats per minute.

When adding cardio to a fat loss program, gradually increase the volume of work (duration and frequency). If you start straight away with 6 days a week, you won't have the opportunity to increase further if fat loss slows down.

Start with two weekly training sessions to see how cardio training affects your recovery and progress through resistance training. Only add more cardio sessions if needed and if your recovery and progress are not suffering.

A word on fat loss

This program is already a good approach without cardio if you are trying to get leaner. A big mistake many people make when dieting is using too much volume. I can understand the basic idea behind it. You want to lose fat and so you increase the volume to use more energy. In theory, this is only logical. The problem, however, is that such an approach will lead to a very high release of cortisol, which will further contribute to the already elevated cortisol levels caused by the diet. Two of the main functions of cortisol are to raise blood sugar levels when they are too low and to mobilize stored fat for energy.

When you diet, you consume less food. This gives you less energy and in most cases puts you in a state of negative energy balance. This means that you have to mobilize stored energy in order to function - and it also means that your cortisol production will be higher. This excess cortisol can make it much harder to maintain existing muscle mass during a diet and certainly makes it almost impossible to build more muscle mass.

With this approach, you will prevent the excessive release of cortisol, which will make it easier for you to maintain your existing muscle mass during a diet and even make it possible to build muscle if your protein intake is high enough.

Those who really want to get lean or lose fat fast can add additional cardio training to this approach. Even though cardio is not the great fat burning tool that many think it is, it does help with fat loss. Yes, it generates a calorie deficit more easily, but more importantly, it upregulates the levels of enzymes needed to mobilize and burn stored fat. In this respect, cardio training can program your body to use fat more efficiently as a source of energy.

Realistic expectations

This system has been proven time and time again to be effective for steroid-free exercisers with average (or below average) genetics. However, it only works if you are able to put in the level of effort required to make this system work.

The limited number of sets means that you have to push yourself to the limit on each of the work sets. If you do not do this, you will not reap the benefits of the program. However, those who do always report gains above their expectations.

Source: https://www.t-nation.com/workouts/the-best-damn-workout-plan-for-natural-lifters-part-2/

By Christian Thibaudeau

Before the dawn of the internet age, the world of strength training was based on practical experience. While many trainers and bodybuilders were correct with their training principles, others propagated dogmatic beliefs that have somehow persisted to this day. Today, these ideas are often treated like training principles - as if they were based on scientific facts.

But ideas do not become facts just because they are spread by many people. Words don't become true just because they are repeated over and over again. Let's take a look at some common myths and see what's really going on.

Training the core

• Myth: Multi-joint exercises like squats and deadlifts give you all the core training you need.
• Fact: Building a core that is strong and aesthetically pleasing requires dedicated ab workouts.

It will be a hard pill to swallow for many long-time exercisers, but the truth is that multi-joint exercises are not "all the core training you'll ever need."

The fact is that most (if not all) exercisers need dedicated core training to address weaknesses, imbalances and postural issues in order to stay healthy and build strength over the long term. Additionally, building chiseled abs requires specific training that follows the fundamental principles of hypertrophy, just like any other muscle group. There are two primary areas where multi-joint exercises fall short:

1. function

The core should be trained to resist unwanted movement in the spine. A strong core generates a stable base that allows you to produce more power and move more weight as a result.

Core stability is also important for the longevity of your training career. It plays a key role in preventing your spine from folding up like an accordion. For this reason, performing 'anti-movement' exercises is crucial for a strong and resilient core.

• Anti-extension exercises (planks, ab wheel rollouts) train the core to resist extension of the lumbar spine.
• Anti-rotation exercises (Pallof Presses, Chops) prevent unwanted rotation of the spine.
• Anti-lateral flexion exercises (Suitcase Carries - Loaded Carries with only one weight on one side) force the body to resist lateral flexion of the trunk.

2. aesthetics

The core should be trained with the goal of hypertrophy. Many exercisers perform countless exercises such as squats, deadlifts and presses and still have a core that is as soft as a stack of stuffed pancakes.

The problem is that abdominal muscle development requires dedicated training that stimulates hypertrophy via mechanical tension, muscle damage and metabolic stress. This requires three things:

1. Exercises that allow for progressive overload over time.
2. Exercises that promote a strong mind-muscle connection.
3. Slow repetitions with a controlled range of motion to emphasize time under tension.

The training time

• Myth: Don't train for longer than 60 minutes.
• Fact: Train for as long as you need to get the right results - no matter how long it takes you.

Many old-school exercisers would train for 2 to 3 hours, then go hard physically for 6 to 8 hours and end the day with a ribeye steak and a few beers - all while maintaining impressive body development.

At some point, however, a theory emerged that the body releases a lethal dose of cortisol once a training session exceeds 60 minutes, causing the muscles to disintegrate into an athrophic pile of dust.

Even though scientific research and anecdotal reports show that there is no truth to these claims, many exercisers are afraid to stay in the gym for longer than an hour.

Can you make progress if you only have 30 to 45 minutes to train? Definitely. Is this optimal? Probably not, especially if you are a heavy exerciser with several years of training experience. In this case, the reality is that you need more time to train.

For example, let's say there are two exercisers who both want to work their way up to their 3RM weight. Trainee A has been training for a year and can deadlift 100 kilos, while trainee B has been training for 20 years and can deadlift 270 kilos.

Example increase sets for trainee A:

• 40x8, 60x5, 75x3, 90x1, set of 95x3

Example sets of increases for trainee B:

• 65x8, 100x5, 130x3, 145x1, 175x1, 190x1, 215x1, 240x1, 250x1, set with 260x3

Trainee A can achieve his maximum set after four preparation sets, while trainee B needs nine preparation sets to achieve the same goal. Trainer B will also need longer rest intervals between sets and additional preparation sets for supporting exercises and will also spend more time loading and unloading the bar with weights. In addition to this, exerciser B (who is likely to be older and more prone to injury) will need more time to warm up thoroughly.

Don't waste time in the gym, but don't race against the clock either. Time is a guideline, but not the benchmark. Completing a quality workout and achieving an optimal training effect trumps everything else.

The exercise sequence

• Myth: Perform multi-joint exercises first, then supporting exercises and finally isolation exercises.
• Fact: Determine the exercise sequence based on your individual needs and goals.

Multi-joint exercises will give you the most results for your efforts, so it makes sense to do them when you are fresh and rested. But again, it's not all black and white. As every exerciser is different, the exercise sequence should be based on your individual needs and goals. Sticking with a "one size fits all" approach to training can severely hinder your progress.

Here are reasons why choosing a different approach may make sense. Starting with isolation exercises can be beneficial for hypertrophy. Isolation exercises may not be as "functional" as multi-joint exercises, but you can't deny that they are better at providing a razor-sharp focus on the target muscle.

When bench pressing, for example, most exercisers end up working their shoulders and triceps. That's fine if the goal is to move as much weight as possible, but it's less optimal for building the pecs.

Instead of placing isolation exercises at the end of the workout (when the target muscle is already fatigued), an isolation exercise like crossover cable pulls at the beginning of the workout will put more stress on the muscle - stimulating more growth - while building a stronger mind-muscle connection before the press. Using heavy weights in supportive training is beneficial for developing strength, hypertrophy and overall function.

What is the downside of starting a training session with a multi-joint exercise? This type of exercise is physically and mentally demanding, which inevitably puts supporting exercises in second place. However, prioritizing strength development in supportive exercises is undoubtedly the best way to become more muscular and stronger while improving overall function.

And why can't exercises like pull-ups, split squats with an elevated back foot and/or push-ups with added weight be performed with weights like primary strength exercises? There are enough "supportive" exercises that can be superior for building mass and strength because they provide a greater range of motion, allow for a longer time under tension, require more stability and expose imbalances better than standard barbell exercises.

Starting with isolation and supportive exercises can also be a cure for pain and dysfunction in overloaded exercisers. Despite the fact that their joints are whimpering for mercy, many exercisers go to the gym, pop a handful of ibuprofen and rub on Tiger Balm before starting the next heavy barbell exercise.

But instead of exacerbating existing problems, one strategy could be to move the multi-joint exercises to the end of the training session to protect the joints and improve overall function.

This may sound like a radical approach, but if you do this in a lower body training session, for example, you would achieve the following:

• Preparing the posterior muscle chain is an effective way to relieve pain and improve mechanics before heavy barbell training. It's not uncommon for people with chronic hip and knee problems to be able to do squats pain-free after several sets of hip thrusts, leg curls and calf raises.
• Supportive training can be the key to improving overall function. Getting brutally strong on split squats with an elevated back foot, for example, can be a game changer when it comes to correcting imbalances, strengthening weak links in the chain and optimizing lower body mechanics.
• Since it is much more difficult to sustain an injury when performing isolation exercises and supporting exercises, placing these exercises at the beginning of your training session is a safe and effective way to warm up joints and CNS before heavy barbell training.

The exercise technique

• Myth: Always use perfect technique.
• Fact: Use a technique that is safe, passes visual inspection and fits your goals. Exercise form matters - period. But the functional gurus who force exercise to achieve absolutely perfect form are just as bad as those guys who can't tell the difference between bicep curls and repositioning from a hanging position. Do quality repetitions matter? Absolutely, but it's not that simple.

The truth is that there is no such thing as perfect exercise form. If your mother told you that you are unique, then she was (at least partially) right. Everyone has a unique body type and unique movement abilities, goals and genetic predispositions. Would you tell Yao Ming, who is over 2 meters tall and has thigh bones like an ostrich, that he should perform squats just like a 170 cm powerlifter? Probably not.

If we take our individual differences into account, then it is practically impossible to define something like a perfect form of exercise execution. But then how do you assess the right technique and make sure you're performing exercises in a safe and effective way? Ask yourself these three questions:

1. is it safe?

Exercises must be performed with a technique that minimizes the risk of injury and chronic wear and tear. To perform solid squats, you don't need to be able to sit almost on the floor in the lowest position of the snatch like an elite weightlifter. All that is necessary from a movement perspective is "enough" - you need enough hip and ankle mobility to perform squats through the full range of motion, move with good mechanics and minimize stress on the joints.

2. does it pass visual inspection?

Mike Boyle said it best: if it doesn't look athletic, it probably isn't. Take standard push-ups as an example. Is your spine straight or is your lower back curved towards the floor? Do your upper arms form a 30 to 45 degree angle with your torso or are they flared out to the side?

Such a visual check is not rocket science - if the target muscles appear to be doing most of the work and the exercise is performed in a fluid and coordinated manner, then you have passed this check.

3. does it fit your goals?

If Uncle Bob wants to build 5 pounds of muscle, then there's no need for him to perform bench presses with a arched back after sniffing ammonia. Instead, he should relax and perform each repetition with a slow eccentric/negative repetition and focus on maintaining a strong mind-muscle connection.

A powerlifter, on the other hand, should do whatever it takes to move more weight (e.g. push through the back, shorter eccentric reps, etc.). Neither uses an inherently "good" or "bad" form of exercise execution. Because they train with the technique that supports their goals, their form is as perfect as it needs to be.

Training goals

• Myth: Focus on a specific goal and adapt your training accordingly.
• Fact: Focus on strength in the gym. Focus on your goals by adjusting your diet - not your training.

Beginners aside, it's hard for an exerciser to build muscle, get stronger and lose fat at the same time. For this reason, a common piece of advice is to choose a specific goal and adjust your training accordingly.

When it comes to nutrition, the approach is clear. For example, if you eat everything you can think of to build muscle, then it will be difficult to lose any significant amount of fat. And if you starve yourself to lose belly fat, it will be impossible to gain muscle mass.

In the gym, however, strength is the factor that trumps everything else. It doesn't matter if you want to lose fat, build muscle or increase your performance - if you get stronger, the rest will come naturally.

If you want to lose fat while maintaining as much of your existing muscle mass as possible, then you should train to get stronger in all areas. Training plans for fat loss should actually be called muscle maintenance plans. What builds muscle also maintains muscle.

Can you speed up your fat loss with a few HIIT sessions and/or metabolic finishing sets? Most definitely. However, you're playing with fire when you combine a calorie deficit with excessive training volume.

If your goal is to become more muscular, then you should train to get stronger in the 4 to 8 repetition range. There is a training philosophy that says that to build one pound of lean muscle mass, you need to increase your 6RM weight by 5 kilos for all heavy basic exercises. Increase your 5RM weight by 25 kilos and you will build 5 pounds of muscle.

Can you manipulate certain variables to promote fat loss or hypertrophy? Of course, but the focus remains the same - focus on strength in the gym. Adjust your diet based on your goals, not your training.

Machines

• Myth: Machines are worthless for functional strength - all you need are free weights.
• Fact: Machines deliver unique unrivaled benefits that you can't achieve with free weights.

Sure, free weights are superior for strength, muscle mass and performance. But machines offer a number of unmatched benefits that can accelerate your gains in strength, stimulate muscle hypertrophy and improve overall function.

• Machines deliver more consistent tension than free weights. Muscles don't respond to specific equipment - they respond to tension.

In free weight exercises (like flying movements), up to two-thirds of the movement is performed with less than maximum tension.

Well-designed machines (such as butterfly machines) use varying levels of resistance to maximize tension throughout the full range of motion, forcing the target muscle to contract maximally for the entire duration of each repetition.

• Machines promote strength gains by taking balance and stability out of the equation. Although machines are often criticized for their inability to promote balance and stability, this is beneficial when the overall load is the goal.

This is the sole reason why exercisers can move three to four times more weight on leg presses than squats. Are leg presses as functional as squats? Probably not. Can this exercise increase strength and stimulate growth? Definitely.

• Machines promote hypertrophy while maximizing safety and minimizing fatigue. Machines have a set path of movement, which makes it harder to compensate.

At the same time, training on machines is less fatiguing from a neurological perspective, reducing the demands on the forearms, core and lower back. For these reasons, machines can be an effective tool for accumulating additional volume and promoting growth while maximizing safety and minimizing fatigue.

• Machines allow you to train around injuries while still achieving a powerful training effect. Often the best rehab after injury is to train around an injury. With free weights, it is often impossible to achieve optimal training effects in the presence of pain.

If you suffer from chronic back pain and sore knees, doing squats is about as useful as banging your head against the wall to treat a migraine. Machines, on the other hand, are an effective alternative for training a muscle or muscle group without aggravating existing problems.

For a struggling exerciser with back pain and worn knee joints, an exercise like leg presses can produce a potent training effect without straining the lower back, while a wide range of possible angles can make it easier to find a knee-friendly position.

• Machines make it easier to isolate muscles and eliminate weak points. Most exercises performed with free weights recruit multiple muscle groups simultaneously, which is useful in many cases. However, if the goal is to target a lagging muscle group or eliminate weak points, machines may be superior.

For example, prone leg curls isolate the hamstrings much more effectively than straight leg deadlifts, which also involve the forearms, gluteus, core and lower back. At the same time, leg curls are far less demanding on the CNS, allowing for more quality volume without taxing the rest of the body.

Source: https://www.t-nation.com/training/6-meathead-myths-debunked/

by Charley Gould