Training

Wrist rollers for the forearms

Q: Are the wrist roller parts we used in high school any good?(https://www.youtube.com/watch?v=N-CR4r7r-M4)

A: Wrist rollers can be used effectively for training the wrist extensors, but the equipment that runs over a bar into a power rack is better. This means that the shoulder muscles do not have to work when you train your wrist extensors.

The truth about purging

Q: Every time I hear about detox protocols, my bullshit alarm runs amok. My friend insisted on using a lemonade and sea salt protocol to detox and she passed out after a few days. Are there any good purge or detox programs out there?

A: A detox program was a good idea...a few hundred years ago. The reason for this is that the average citizen of the Western world today is dealing with 500 or more toxic chemicals. Such a cleansing program was a better idea when there wasn't so much pollution.

One phase of detoxification takes place in the liver and one in the kidneys. This is known as phase 1 and phase 2 detoxification. You need rich nutrient reserves before you do any kind of detoxification program.

Most people do not have enough nutrients in their body, so the environment in their body becomes very toxic when they detox! Since they are eating very few calories at the same time during their detox, the fat cells release these toxins as they burn fat.

Basically, the environment in most people's bodies today becomes even more toxic when they detox. Their body needs to get rid of all this stuff, so detoxing makes them feel even worse. It's easy to make your body even sicker by detoxing.

Lastly, you should never detox until you have had your genomic profile determined. You need to know what enzymes you have. You also need a comprehensive metabolic profile so that you know what you need to detoxify your body from. For example, if you have toxic levels of aluminum in your body, magnesium malate is the only thing that can neutralize it.

You need to know what toxin you have in your body in order to know how to get rid of it. You can't do this with generic, over-the-counter detox supplements.

In short, if you want to detox, only do so under the control and supervision of a doctor. Otherwise, you could be doing something very bad for your health.

Aerobic exercise is sh...

Q: You once said that the more aerobic training you do for the lower body, the worse your vertical jump height gets. And the more aerobic training you do for the upper body, the worse your medicine ball throws will be. You also said that continuous aerobic training reaches a plateau after 8 weeks of training, so anything more is counterproductive. So what are your general recommendations when it comes to aerobic training?

A: First of all, I would like to say that I consider aerobic exercise to be worthless for the purpose of fat loss. Most people are already stressed enough and aerobic exercise stresses the adrenal glands even more.

Genetically, we are made to throw a rock at a rabbit, not run after it. We are not designed for aerobic activity, we are designed for short bursts of intense effort. Slow, continuous aerobic exercise also impairs the brain's ability to recruit the high threshold motor units and also impairs force release.

I don't have any of my athletes do aerobic training unless they are doing an aerobic sport. And yet my athletes do well in aerobic tests. My field hockey players always have the highest VO2 max in the entire training camp and all we do for this is some interval training. People can never believe that my athletes don't do aerobic training during the summer.

At the 1992 Olympics, the Canadian ski team outperformed the cross-country team in terms of aerobic numbers as measured by a university lab.

One of the guys from the Green Bay Packers asked me for a copy of my running program. I gave him a blank sheet of paper and said, "Here, this is it."

The scientific data is very clear: if you have what's called an aerobic base, it's not going to help you do better with interval training. And most sports are basically like interval training: short bursts followed by a break followed by another burst.

American football is just a few seconds of action followed by a long rest. Field hockey is 45 seconds followed by one minute and 35 seconds of rest.

What types of interval training do my athletes do? It usually depends on their sport. In field hockey, everything is done on skates, so we use speed skating. As the summer progresses, my athletes do longer and longer intervals with shorter breaks in between.

5 reasons soy is crap

Q: Soy protein is touted as a healthy food, but we've always said that people should avoid it. What do you think?

A: Soy is for chumps. That's what I think. But people love lists, which is why here are 5 reasons to avoid soy:

Reason 1 - Toxicity: soy increases your toxic load. Soy is one of the most pesticide-treated crops. The high pesticide content further increases your ever-increasing toxic load. Additionally, the aluminum content skyrockets during processing.

Reason 2 - potential hyperthyroidism: Soy contains goitragenes - compounds that can lead to hyperthyroidism.

Reason 3 - Soy blocks mineral absorption: Soy is high in phytates, which are known to inhibit the absorption of both macrominerals (e.g. calcium) and trace minerals (e.g. zinc). The good news is that meat consumption blocks phytates. So ironically, if you eat tofu, you should also eat some meat during the same meal.

Reason 4 - Soy is linked to attention deficit disorder: Soy-based infant foods are linked to attention deficit disorder. They contain 80 times more manganese than breast milk. Too much manganese is associated with neurotoxicity.

Reason 5 - increased cardiovascular load: Soybeans contain hemaglutinin. This compound is known to cause red blood cells to stick together, thereby increasing cardiovascular load.

If you're still not convinced, you should read the book The Whole Soy Story by Dr. Kaayla Daniel. The scientific facts presented there will knock your socks off.

The areas of the pectoral muscles

Q: Is there anything you can do to target specific areas of the pecs such as upper or lower pecs? For example, incline bench presses to target the upper pecs and dips to target the lower pecs? Is there any truth to this old bodybuilding wisdom?

A: There is indeed some truth to these statements. Well, you will find some research that says this is not the case, but this research was done with hobby store equipment and is not reliable.

The truth is that there is a high percentage of electrical activity in the preferred muscle heads of the pecs. In other words, the upper portion of the pecs is recruited more during the incline bench press, while the lower portion is recruited more during reverse incline bench presses.

But this is only a percentage of the contribution. Certain exercises do not activate 100% of the upper or lower pecs. The upper pectoral head therefore also works to a certain extent during reverse incline bench presses. The percentage of recruitment is therefore merely shifted with certain exercises.

The same applies to the biceps. When you do incline bench curls, the long head of the biceps is recruited more, but the short head of the muscle will still work.

For chest training, the higher your hands are relative to the center of gravity, the more the upper part of the chest muscles will be recruited. And the closer the hands are to the center of gravity, the more the lower part of the pectoral muscles are recruited. So, in theory, dips will recruit the lower part of the pecs more than reverse incline bench presses. In this sense, we can think of this exercise as an extreme reverse incline bench press.

By the way, there is no such thing as the middle or inner chest, which is why it is obvious that this non-existent area cannot be recruited by flying movements or butterflies.

Are you made for squats?

Q: Is it true that some people like bigger exercisers just aren't made for squats?

A: Is this true? Not really. This is a myth because not everyone can perform squats properly. However, it is a fact that some people are better built for squats from a mechanical standpoint.

In other words, a relatively small, 165 cm tall, 90 kilo exerciser with short legs will be better at squats than a 190 cm tall, 90 kilo exerciser. This is the reason why you never see top powerlifters who have an ectomorphic physique. Ectomorphs are simply not built for squats from a mechanical point of view.

But in principle, anyone can do squats. One of the reasons that basketball players "can't" do squats is that they have poor ankle mobility. Their sport puts a lot of stress on their ankles, so they build up a lot of scar tissue in that area. However, if you have them do a proper mobility training program, then they can do squats like anyone else.

The same goes for deep squats. Everyone should be able to do deep squats regardless of their body structure, as long as they are flexible enough to go down far enough. Don't blame your height for your poor squat technique.

High reps for hypertrophy?

Q: Is there ever a reason for a bodybuilder interested solely in mass gains to go beyond the 12 to 15 repetition zone?

A: Only for certain muscle groups that have a higher percentage of slowly contracting muscle fibers, such as the soleus area of the calves, the back extensors and the quadriceps. For some muscle groups, such as the quadriceps, you can go up to 50 repetitions per set. However, a lot of this has to do with muscle fiber composition. There are some professional bodybuilders who have built up with 30 reps per set. IFBB Pro Nimrod King is an example of this.

He uses high reps and has huge arms, but obviously he is an exception to the rule.

Leg presses - yes or no?

Q: What do you think of leg press machines? A lot of weight trainers hate them and yet everyone who is muscular seems to use these machines with success.

A: Leg presses are an excellent hypertrophy exercise, but they are not popular with strength coaches because they have no carryover to other sports. Your legs will get stronger at the expense of your lower back.

So I agree with both camps. It is possible to build muscular legs with leg presses, but those legs will not be functional for other sports.

So if hypertrophy is your main goal, my best tip for maximizing the benefits of the leg press machine is to think of it in terms of time under tension. Do leg presses with as much weight as you can use for two minutes at a time.

And this means repetitions over the full range of motion and not those quarter repetitions you see in most exercisers where the platform for the feet barely moves. What is full range of motion? Full range of motion leg presses mean that you go down until your quadriceps touch your chest.

Food intake at night

Q: What do you think about getting up in the middle of the night and drinking a protein shake or at least taking some BCAAs? Are there any benefits to this?

A: I don't believe in that. The night is for sleeping.

As soon as you wake up for more than three seconds, you disrupt your melatonin production and melatonin is part of the hormonal cascade that builds muscle. For me, good sleep is when you put your head on your pillow and wake up eight hours later. Also, the digestive system is designed to rest at night.

Many people also take BCAAs before bed, but a lot of people find this too stimulating and wake up in the middle of the night. The best thing to take before bed is something that will keep your blood sugar levels steady. Slow digesting casein is a good choice.

The "new" SZ bar

Q: I've heard you promote something called the Football Bar. What exactly is this and what makes this bar so useful?

A: I've always been a big fan of dumbbell training. One of the reasons for this is that dumbbells allow a more natural movement of the limbs than a straight bar for many exercises.

Equally, one reason I limit the number of machine exercises I use with my clients is that most machines restrict limb movement in an often unnatural way. An excellent compromise between a straight bar and dumbbells is the SZ bar.

The inventor of the SZ bar was Lewis G. Dymeck, who patented it in 1950. By allowing different angles for the position of the hands, this corrugated barbell enables the exerciser to perform a number of exercises with less strain on the wrists.

This innovation had a huge impact on strength training and bodybuilding as it provided more stability than dumbbells, allowing heavier weights to be used. That's why you see so many exercises performed with dumbbells in my training sessions.

You could say that the football bar is the next generation of the SZ bar. While the SZ bar is primarily used to take the load off the wrists, the football bar goes one step further as it is designed to reduce the load on the shoulders. The Football Bar consists of two grip elements that can be quickly rotated by up to 180 degrees. The Football Bar is designed to reduce stress on the rotator cuff during pressing exercises by allowing two different grip angles. The handles, which are nearly perpendicular and parallel to the frame of the bar, reduce the stress on the rotator cuff by channeling the load to any chosen angle.

One reason that log presses are so popular among athletes competing in Strongman competitions is that the Strongman log used in this discipline has the handles parallel to each other, allowing a parallel grip to be used. This is one of the reasons I often use log presses when training my athletes, especially those with a history of shoulder injuries.

Due to the dynamic nature of pushing and pulling movements during athletic activities, resistance is rarely even across both shoulders. With the football bar, athletes can use an asymmetrical grip, which means that one hand can be placed further away from the center of the bar than the other. Training with this type of variation can help athletes develop additional strength against unevenly distributed resistance.

Numerous exercises can be performed more safely and effectively with the football bar - exercises such as bicep curls, bent-over rows and lying tricep presses. Something else you'll notice when using the football bar is that your wrists will have to work harder to stabilize the bar and this will allow you to draw on a larger pool of motor units.

Source: https://www.t-nation.com/training/question-of-strength-44, https://www.t-nation.com/training/question-of-strength-45

From Charles Poliquin

Bench press with elevated feet

Q: Why do some people perform bench presses with their feet elevated or knees pointing up? Are there any benefits to this?

A: If you don't like someone, tell them to bench press with their feet elevated.

Some people claim that this isolates the pecs better, but the only thing I've observed with this exercise is some pretty nasty accidents.

Others argue that bench presses with elevated feet are safer for the spine as the back stays flatter. However, this is not an issue unless you are using a bench that is 120 cm high. I prefer to stay in a more stable position with my feet on the floor and be able to react quickly in the event of an uneven arm movement.

You see this quite often with college athletes - guys who choose to train with their legs lifted to go with the fashion (and who choose not to move a lot of weight as a result).

I wouldn't recommend this type of bench press execution.

Bulky guy, weird grip

Q: The cover of your book "Ask Coach Poliquin" shows a very muscular guy doing dumbbell shoulder presses in a seated position with his palms facing each other. Why?

A: His name is Ethan Brooks and he used to play for the Baltimore Ravens.

His palms face each other during the dumbbell shoulder press as this is anatomically more natural for the shoulders than the classic grip for this exercise. Of course, this does not mean that you should never use the classic grip, but an athlete will achieve better results if they take it easy on their shoulders after the competition season.

Shoulder width made easy

Q: I desperately need wider shoulders. Do you have a quick results program that can help me with this?

A: Wide, round shoulders are built with heavy weights and high volume. Powerlifters and Olympic weightlifters have built impressive upright shoulders using low reps on multiple sets of basic exercises like presses and rows.

On the other hand, there are numerous bodybuilders with fantastic shoulder development who have achieved their level of development with high reps, short rest intervals and primarily isolation exercises.

People achieve better shoulder development when both approaches are used in cyclical alternation. I believe that descending sets and the pre-fatigue method are particularly effective when it comes to promoting shoulder growth.

If someone is having trouble getting the midsection of the shoulder muscles to grow, then I find that triple sets or what I call omni rep breakdown sets are appropriate. Triple sets are an extended series of three exercises performed one after the other without rest. A good triple set for the middle shoulder muscles would be the following:

Perform one set of exercises A1, A2 and A3 in succession before resting for 2 minutes. Repeat this process until you have performed all triple sets.

When performing standing side raises, the concentric part of the movement should be performed explosively (X), as the lever arm is unfavorable in this exercise.

For upright rows on the cable pulley, I recommend using a rope grip, as is often used for tricep presses. This will take the strain off your wrists.

For an Omni Rep Breakdown set, choose a basic exercise and its variations and basically destroy all the muscle fibers that can be used in this exercise:

1. Perform standing one-arm side raises with your 6 to 8 RM weight and a 20X0 tempo. For this set, target the muscle fibers in your shoulders with the highest threshold.
2. Perform standing one-arm lean-away side raises (https://www.youtube.com/watch?v=8u8s1E7cxK0) with your 10 to 12 RM weight and a 20X0 tempo. By changing the mechanics, you will take most of the supra-spinatus muscles out of the movement and change the point of resistance, ultimately changing the strength curve for the middle shoulder muscles. You will also draw more on the medium-fast contracting glycolytic muscle fibers.
3. Perform standing single arm side raises on the cable pulley with your 20 to 25 RM weight and a 1010 tempo. By using the cable pulley, you will be able to build up even more tension during the movement. The higher number of repetitions will take care of the remaining muscle fibers with a low stimulus threshold that are still able to contract after steps 1 and 2.

Do not pause between steps 1 and 3. Take a 90 second break after step 3 and repeat with the other arm until you have performed three of these sets for each arm.

Notes: These exercise programs are reserved for people with a high pain tolerance. Wimps should stay away from these.

Try each of these workout programs for 6 workouts and I'm sure you'll build new muscle mass in your shoulders.

Splits for hypertrophy

Q: What training splits could I use if my main goal is to build muscle mass? Do you have anything unconventional?

A: Here are two splits you could use:

Split #1:

• Day 1: Chest and back
• Day 2: Lower body workout
• Day 3: No workout
• Day 4: Shoulders and arms
• Day 5: Workout free
• Day 6: Repetition of the cycle

Split #2:

• Day 1: Chest and biceps
• Day 2: Lower body
• Day 3: Workout free
• Day 4: Back and triceps
• Day 5: Workout free
• Day 6: Repeat the cycle

Vibration training: is it worth it?

Q: What do you think of vibration training?

Vibration training is about as useful as nipples on a bull. How likely are you to have to do squats during an earthquake?

In fairness, it should be mentioned that such training has been shown to have benefits for cerebral palsy and some other neurological disorders. But one of my students, who wrote his master's thesis at the University of Calgary on vibration training, did not observe any effects of this training in Olympic athletes and was not able to reproduce any of the benefits described in previous publications.

Not surprisingly, a Dutch scientist recently admitted that he had falsified the data in a number of studies on the subject.

I'm not completely writing off vibration training just yet, but I don't think it makes a huge difference or is worth the effort.

If I'm honest, none of my "colleagues" who are enthusiastic about vibration training have managed to get anyone strong with this type of training.

Leg stretches: The rules

Q: Is there ever a good time to use the leg extension machine?

A: Most people I know are not big fans of leg stretches. The main reason for this is that, like me, they believe that exercise should give you the most value for your effort.

During my career, I've only had an average of 11 weeks to work with an athlete. For example, that's about the amount of time NFL players have to get in shape for the season. Time is money - and leg stretching is usually a waste of both.

With that information in mind, here are some random thoughts on leg stretches:

1. If you're going to use this exercise, use the best machine. The choice of machine is important. The best models are those made by DAVID, Atlantis, Flex and Avenger. These are the brands that best mimic the strength curve.
2. The angle of the seat is important. Research shows that 90 degrees is optimal. Angles like 100 or 110 degrees reduce the recruitment of the quadriceps.
3. The position of your toes influences quadriceps recruitment. This statement is true when using magnetic resonance imaging or EMG measurements. The basic rule is based on the continuum of recruitment. If the toes point inwards, then there is preferential recruitment of the vastus lateralis. If the toes point outward, then there is preferential recruitment of the medial vastus.
4. Follow protocols. Leg extensions should be used during hypertrophy or strength endurance protocols.
5. Wait until the point of exhaustion. Leg extensions should be performed as the last exercise for the quadriceps.
6. Scientific research shows that leg extensions have a special behavior. Most exercises show an increased recruitment of motor units when performed unilaterally with only one leg or arm. This is not the case with leg extensions. In leg extensions, the strongest recruitment of motor units is achieved when the exercise is performed with both legs.

Leg extensions are not a particularly good exercise for athletes who are under time pressure, but they can be a valuable addition for athletes who need more hypertrophy like bodybuilders or more strength endurance like speed skaters.

The end for linseed oil?

Q: After the introduction of fish oil supplements or EPA/DHA blends, is there any reason to continue using linseed oil?

A: No, not for linseed oil - but flaxseed and flaxseed hulls are good for detoxification of xenoestrogens.

I have never been a fan of linseed oil because overweight people lack the enzymes to convert it into omega-3 fatty acids that can be utilized by the human body. So what is the point of using it at all?

Another problem is that most linseed oil products are already rancid in the store. One study found that this was the case in 40 out of 42 linseed oil products bought in stores. And even if you get it fresh, it will go rancid very quickly after opening - sometimes one to two weeks is enough.

But flaxseed can be used for its anti-estrogen effects and to add fiber to the diet. You can buy them either as whole seeds or ground, although I would prefer to grind them myself.

Pull-up parameters

Q: What is a respectable number of pull-ups to aim for? Or is it all about using as much extra weight as possible? And how can I increase my performance on pull-ups?

A: There are two variations of pull-ups. Firstly, there are overhand pull-ups, where the palms face away from you and are usually performed with a shoulder-width or wider grip. And then there are pull-ups with an underhand grip, where your palms face towards your body.

The former variation is a more widely accepted performance test, as your palms will also be facing away from you when you climb a wall in real life.

Everyone in the gym should be able to do at least 12 pull-ups with an overhand grip - and that goes for women too. Over 20 years ago, I had to testify as an expert witness in a court case where a woman claimed that the entrance tests for firefighters were discriminatory.

I testified for the fire department and talked about the goal being to be able to meet the requirements regardless of whether you are a man, a woman or a goat. I pointed out that statistically, pull-ups are the exercise where a woman comes closest to a man's performance - assuming proper training.

The guy who testified first said that the firefighter's requirements were unachievable. However, I was able to show that if you look at it on a kilo per kilo basis, women can perform about 85% of what men can. Then I showed a video in the courtroom of a woman doing 12 pull-ups with a 12.5 kilo barbell between her feet. And I saw an 11-year-old girl who could do 50 pull-ups.

I tell people who get certified by me that if they can't get a woman to the point where she can do 12 pull-ups in 12 weeks, they don't know how to train a client properly. This is how you can evaluate a good trainer. If he manages to get a woman to the point where she can do 12 pull-ups, then he is a good trainer. If he doesn't know how to achieve this, then he knows nothing about training.

As for additional weight on pull-ups, anyone who can do 3 pull-ups from a position with arms fully extended with an additional weight equal to 66% of their bodyweight is pretty damn impressive.

As for increasing the number of pull-ups, the principle of time under tension is always applicable. If you can only do 3 pull-ups, then do 3. On the third pull-up, try to lower yourself over a period of 30 seconds. Also, if you can only do 3 repetitions, you should do 10 sets of 3 repetitions.

Another system I use is to perform 10 sets of an exercise. If you can do 6 pull-ups, divide that number by 2, which is 3 pull-ups. Do 10 sets of 3 pull-ups. In the next training session, try to increase the total number of repetitions until you can do 10 sets of 6 repetitions. The day you can do 10 sets of 6 reps will also be the day you will be able to do 12 pull-ups in a row. I have seen people achieve this within three weeks.

Another method is to aim for a certain total number of repetitions - say 30. Do as many sets as it takes to complete the 30 repetitions and see how long it takes you. The next time you try to do 30 reps, try to beat that time.

Now let's talk about how you can add weight to pull-ups. Weight vests can compress nerves, which is why the best way for the average exerciser is to use a dips belt. I like to use a tree climbing harness and chain.

These things can cost up to 300 euros, but if you're lucky you can get them used on Ebay for very little money. With a climbing harness the weight is evenly distributed and these harnesses are much more durable than a dip belt. You can use over 100 kilos of weight without feeling any pressure on your hips.

Source: https://www.t-nation.com/training/question-of-strength-42, https://www.t-nation.com/training/question-of-strength-43

From Charles Poliquin

Here is a brief summary:

1. Challenges make the body and mind more resilient. The real gain comes not from the result, but from the perseverance needed to see the challenge through
2. This is a 6 week challenge. Each week you will spend two days training with barbells, two days training with 10 repetitions and two days training with the weight sled.
3. The 100 reps workout consists of one upper body day and one lower body day. You will perform 100 repetitions of each exercise until you move on to the next exercise
4. For strength, you will perform two exercises per week. In the first two weeks this will be 3 sets of 5 repetitions, during the third and fourth week it will be 3 sets of 3 repetitions and during the last two weeks it will be a 5/3/1 scheme
5. For your conditioning, you will push the weight sled six times in 40 meter intervals using either a heavy, medium or light weight.

Stamina: The reason for challenges

Challenges may seem meaningless, but there's something amazing about choosing the hard way, fighting like crazy, and reaching the finish line.

Still, many people will simply shake their heads at those who seek out challenges and wonder why anyone would subject themselves to such trivial things.

They overlook the real purpose of these challenges. The work and perseverance required to achieve a goal is what really matters. These things strengthen your body and mind and make both tougher. They will teach you determination and how to fight through mental and physical pain.

Challenges give you the opportunity to test your limits. How far are you willing to go? Do you have what it takes to keep going when you can't already see the light at the end of the tunnel?

More importantly, these challenges, if they are hard enough, teach us that anything is possible. I'm not ignorant enough to think that one day I'll grow wings and be able to fly, but sometimes when the obstacles may seem insurmountable, I can fall back on the strength I've built through these "trivial" challenges.

Challenges give you strength and momentum that carry over to real life.

The Challenges

The performance goal of the 100 reps challenge is simple: successfully complete all of the workouts listed below. Don't miss a day or a repetition. This is not a workout to increase your weights on the bench by 15 kilos in two weeks or build a centimeter upper arm circumference during one training session.

We are training hard work, mental strength and work ethic.

These training sessions were not randomly put together on a napkin. I have combined strength training, conditioning and hypertrophy training in a way that will allow you to train each area over a 6 week period.

I've used these 100 repetition exercises over the years during my recovery periods, but it wasn't until Paul Carter and I took the time to do some brainstorming on how to incorporate them into a viable training program that it all came together.

The 100 reps challenge is something special. You get strength training from the heavy barbell exercises, conditioning from the weight sled workout and the 100 reps workout, and hypertrophy from the 100 reps workout.

Regenerate and grow

You will get exceptionally sore muscles. Expect it and learn to appreciate it. It's only 6 weeks and something you should demand of yourself.

This is not the time to sacrifice sleep, stretching or flexibility training. This is not a time to define. Defining is for people who don't have the discipline to eat right most of the time.

This workout will allow you to earn hearty meals. It will force you to learn about recovery.

The 100 reps workout is great for hypertrophy - you'll get into a range that most will never know. It's also great for your tendons and will give you an insane pump.

Your body will change during these 6 weeks - your arms, trapezius and hamstrings will grow and your conditioning will improve too.

Overview of the training weeks

• Monday: Lower body training with weights
• Tuesday: Lower body 100
• Wednesday: Work with the weight sled
• Thursday: Upper body training with weights
• Friday: Upper body 100
• Saturday: work with the weight sled

There are two days dedicated to strength, two days dedicated to conditioning and two days dedicated to hypertrophy.

100 repetitions training

The following exercises are performed exclusively with 100 repetitions. The whole thing is not really complicated. Just do 100 repetitions in one set.

It's only 3 exercises per day and trust me, that's all you'll need. Don't feel obliged to do more exercises - just do the exercises as prescribed.

If you feel that the weights are too heavy for your current level of development, then simply use less weight. The weights given are intended for exercisers who have 5 or more years of training experience. They are not easy, but they are realistic.

And if you have doubts, then stop doubting. You need to expect more from yourself.

Upper body 100

1. front lift with a weight plate

Perform this over the full range of motion i.e. until your hands/the weight plate is above your head. Using this range of motion will challenge your upper back and shoulders.

Weight: a 10 kilo weight plate.

2. barbell curls:

Weight: a 20 kilo barbell

3. karowski rowing

This is a kind of hybrid exercise of shoulder lifts and upright rowing. You hold a heavy barbell in your hands and move it up to your belly button using a rowing/shoulder lift movement. Hold the bar there for one second and repeat the movement. Do not use any grip aids.

Weight: 60 kilos (one Olympic bar and two 20 kilo discs.

Lower body 100

1st Bulgarian split squat

These are performed with one leg in front and the back foot on a bench.

Weight: your body weight only. Complete all repetitions for one side before switching legs. You perform a total of 100 repetitions - which means 50 repetitions per leg.

2. leg curls

Lie on the floor or a bench. Move both legs at once.

Weight: 5 to 10 kilo weight cuffs on the ankles.

3. sit-ups

Anchor your feet under something stable, cross your arms in front of your chest and perform sit-ups.

Notes on the 100 repetition workout:

• Feel free to replace any of the exercises listed with another exercise of your choice, but I can only recommend the exercises listed above. These were chosen for a number of reasons
• to target areas of weakness in development - areas that people want and need to develop
• because of the ease with which 100 repetitions can be performed
• because they can improve mobility
• and because of the simple challenge of getting better.
• You can pause during the 100 repetition set, but you must not put the bar down and you must not make the exercise easier during this time (e.g. by lying down during the pauses between sit-ups). If you are in doubt about what pause means, then you are probably doing something wrong.
• Consciously tense your trapezius and upper trapezius hard in the highest position of the front raise. Stretch your arms as much as possible.
• Your exercise form will probably diminish over the course of the set - this is to be expected. However, you must still try to maintain some integrity during the set. The weight is light enough that you won't hurt yourself, but the purpose of performing an exercise is to exhaust and finish the muscle - not just complete the reps.
• You will get sore muscles - be prepared for that.
• You can rest as long as you like between exercises. Don't bring a stopwatch - you're in the gym, not on the track.
• You need to learn how to relax your mind during these sets - don't focus on the pain. You have to learn how to separate yourself from reality.
• I attack the first 50 to 60 reps without pausing, then pause briefly to catch my breath (okay, not really) and then do sets of 10 reps. This makes it mentally easier to endure these sets.

It also helps if you have someone to count your reps for you. You will inevitably lose track when your mind starts to wander away from the pain.

Overview of strength training

Week 1

Monday

thursday

Week 2

Monday

thursday

* first two week block: 3 x 5; second two week block: 3 x 3; last two week block 5/3/1 sets and reps

* * You choose the weight

Notes on strength training

• This is a six week program. You will train twice a week. Since only two exercises are performed per week, you will only complete one 5/3/1 cycle within the six week phase.
• In other words, during the first two weeks you will perform 3 sets of 5 repetitions. During the third and fourth week you will perform 3 sets of 3 repetitions and the last two weeks will be 5/3/1 weeks.
• No exercise may be replaced. If you substitute exercises, then it is no longer the program.
• The "5 sets of 10 reps" on the bench and press are performed at about 50% of your training maximum. This is only a base value and can be changed. It is important that you challenge yourself and perform the required repetitions.
• Hanging leg raises can be performed with bent knees or straight legs (or a combination of both).
• Feel free to push yourself hard on the last set of the 5/3/1 sets - this is entirely up to you and also depends on how you feel that day. I would recommend that you push yourself hard during these sets, but still leave 2 to 3 repetitions "in the tank".

Training sessions with the weight sled

Perform six 40 meter runs with the weight sled on Wednesday and Saturday(https://www.youtube.com/watch?v=YilIki1x1Fo). Walk while pushing the weight sled. The slower workout will force you to take full strides and strengthen your legs. There are no guidelines for rest intervals as they don't matter.

Do the work - this is all about making your legs stronger. Your fitness will automatically improve.

Choose three weights for the weight sled: heavy, medium and light. I use the following weights:

• Heavy = 120 kilos
• Medium = 80 kilos
• Light = 40 kilos

Adjust these weights to your strength and the surface you are pushing the weight sled over.

Wednesday

Perform two 40-meter runs with each of the weights: light, medium and heavy. In my case, that would be two 40-meter runs with 40 kilos, two 40-meter runs with 80 kilos and two 40-meter runs with 120 kilos.

Saturday

All six 40-meter passes are performed with a medium weight. In my case, this would be six 40-meter runs with 80 kilos.

Final thoughts

If you are unsure about this challenge, then spend the next 4 weeks incorporating some of the 100 repetition exercises into your current training and see how you get on. This will give you some time to get used to the breathlessness and soreness.

However, when you feel ready, jump straight in at the deep end - and don't just dip a toe in the water.

Once you've decided to take on the challenge, take 35 blank sheets of paper. Write down one of the training sessions on each of these pages, so that each training session has its own page, write down the complete training session you will do each day.

Write it by hand and do not type it on the computer. Writing it by hand gives it personal meaning and reality - it's something tangible. It becomes a reality. Get a small ring binder and label it "100 repetitions challenge". Leave your cell phone in the car or in your training bag - the ring binder is all you need.

Leave some space at the bottom of the page for notes. Then write down what you ate, how you slept and what you did to improve your recovery for the next training session. Be proactive in all areas.

This ring binder will keep you accountable for all areas of your training and help you see what needs improvement and what you are good at.

Yes, this 6 week challenge is going to suck, but it will teach you a lot about yourself and you will develop the mental and physical toughness that many of us strive to achieve through heavy iron.

Source: https://www.t-nation.com/workouts/100-rep-challenge

By Jim Wendler