Training
Girls, bring pull-ups to the forefront of your training!
Many women use all the pull-up and assistance tricks for years and still fail to perform pull-ups with strict form. Achieve your big breakthrough with this foolproof bodyweight progression!
One of the biggest fitness breakthroughs in my life was my first pull-up. It was only one, but after my chin moved over the bar for the first time, I was over the moon! Before that time, I had been fully dedicated to my yoga training. Then one day I bought a pull-up door bar and that changed everything. I thought I was already in good shape, so I was surprised to find out that I couldn't even do one repetition. That day I decided to conquer the bar!
Soon after, I enrolled in a cross-training class where they had me work out on rings and pull-ups with resistance bands. Unfortunately, even after a year of this training, I still couldn't do a clean pull-up. I could have given up at this point, but I didn't want to. I knew I could do a pull-up - and that it was a goal worth working towards.
After injuring my back, I turned to training with bodyweight exercises and strength-based calisthenics as a way to rehab and supplement my yoga training. A few months later my back was healed and I was finally able to do a full pull-up!
It was a journey, but looking back I can say that the journey from no pull-ups to one repetition is much longer than the journey from one to multiple repetitions. I can now do 10 pull-ups in a row with good form and I'm working on more advanced variations.
I want to save you all the unnecessary extra time and struggle I went through. Embark on the journey to your first pull-up today!
There is no substitute for pull-ups
Why should you focus on pull-ups?
- Because you can't fake a proper pull-up
- Because the journey requires dedication and training
- Because real strength starts with mastering your body
- Because "Hey, I've never noticed this muscle before."
- Because strength in pull-ups can be transferred to other sports, yoga and life
- Because no machines are needed
- Because pull-ups are simply awesome
- Because you can do it!
For most women - even women who train hard - pull-ups are a fringe exercise. Why? An easy answer is that women usually have a stronger lower body than upper body compared to men. But that's no excuse to neglect your upper body pull-up exercises! On the contrary, it's a reason to focus on these exercises.
"But I do push-ups and lat pulldowns", you might say. Push-ups are great, of course. But those lat pull-ups on the machine don't hold a candle to pull-ups - or all the progressions that will help you eventually be able to do pull-ups. Even just hanging from a bar can have great benefits for your posture. Pull-up workouts develop your latissimus, upper back, shoulders and arms, but they also work your abs to a surprising degree. These are all great benefits for men and women, but having a strong upper back is especially important for women as it helps them support the weight of their breasts.
Want to talk about visual body development? Let's talk about it. A well-developed latissimus has just as much to do with emphasizing the hourglass body shape that most women strive for as oblique abs. Focus on pull-ups and you'll eventually see the thing you wished would give you side bends.
Of course, training with your own bodyweight means you're using your body as weight, so you may well be reluctant to carry around more weight than you'd like. I understand that. But don't avoid resistance training just because you're carrying around extra weight. Balance your pull-up training with a healthy diet and you'll get to where you want to be faster than if you do either alone.
Are you on board now? Here's a series of progressions that will help you get ready to do your first pull-up. There's nothing more uplifting than disproving the stereotypical view that women aren't strong enough to do pull-ups. Let's get started!
Step 1: Australian pull-ups
This is basically a horizontal pull-up where your feet remain on the floor or an elevated surface. This exercise is less difficult than a full pull-up as the lever arm and angle are more advantageous, but that doesn't mean it's easy.
Find a bar that is around hip height and position yourself underneath the bar with your hands slightly more than shoulder width apart. If you go to a gym, you can use a multi press or a barbell bar that is at the right height on a rack. Use either an underhand or overhand grip depending on what feels more natural. If necessary, alternate between two variations: one with your knees bent and a second with your legs straight. Bending your knees will make the exercise easier as you can easily push with your feet if you need support.
Try to pull your chest almost to the bar with each repetition and then slowly lower your body again. Avoid any momentum here. Keep your back completely straight as you move up and down and resist the temptation to simply drop as the set becomes more strenuous.
I would recommend starting with 2 to 3 sets of 10 clean repetitions as part of your regular training program. When you can easily perform 3 sets of 10 reps, then perform a few sets with your feet elevated on another bar or a box or platform. This will change the lever arm and make the exercise more challenging.
Step 2: Hanging from a bar
When you're just starting out, it can be hard just hanging from a bar. Don't give up if you feel this way. If necessary, start with a few seconds and try to increase slowly.
The more you resist swinging and learn to engage your whole body, the better you will be able to use your nervous system to recruit more muscles when it comes to your first pull-up. While Australian pull-ups are a good addition to your regular workouts, you can do hang on a bar any time you have access to a door bar or something similar. This exercise can also be part of your pre-workout warm-up.
Play around with gripping the bar harder or relaxing your grip, which will help you strengthen the muscles in your arms and hands. Feel free to experiment with different grip variations: Overhand grip, underhand grip or mixed grip. Know your bar! Even if it doesn't look as impressive as pull-ups, this exercise is a powerful exercise in its own right.
Once you can hang comfortably for 15 to 30 seconds, you can begin reverse shoulder raises (reverse shrugs). These will teach you to move your shoulders properly, which will help you learn to use the larger muscles of the back such as the latissimus and trapezius. Using these muscles is essential for performing pull-ups.
To perform reverse shoulder raises, grip the bar firmly and pull your shoulder blades down by lifting your chest slightly and pushing your shoulders away from your ears. Work on performing several repetitions of this movement and eventually this can become an excellent mobility exercise to include in your warm-up. Alternate between different grip variations just as you would with the straight-arm hang.
Step 3: Hanging with bent arms
Once you're used to hanging under the bar, the next step is to start hanging from the bar with your arms bent and your chin above the bar (which is the top position of a pull-up). This is also known as 'hanging with bent arms'.
On your first attempt, I recommend using a step or bench to help you get into the position with your chin above the bar. It is also helpful to start by using an underhand grip (hands pointing towards the body).
Jump - or climb - to the top position of a pull-up, grip the bar firmly and hold this position for as long as you can. Your whole body may well start to shake as you try to hold yourself in this position. That's good! Try not to hold your breath.
Time your attempts and try to hold yourself in this position for longer and longer until you finally manage 30 seconds at a time. Then increase the target to one minute.
Step 4: Slow negative repetitions
The concept behind slow negative repetitions is to train the eccentric (lowering) phase of the movement to build strength for the concentric part of the repetition. It's as if you're performing a reverse pull-up - and many women will find that this is the magic ingredient that will eventually make the first pull-up possible.
Start in the hanging position with your arms bent. Tense your whole body and lower yourself slowly without momentum. Aim for the negative repetition to last at least 10 seconds. At the lowest point of the movement, your arms should be fully extended. Start with one negative repetition at a time and pause for a minute or two between each negative repetition.
Once you are comfortable with slow negative repetitions, you are very close to performing a pull-up. But I still want to add a final intermediate step consisting of pull-ups over a partial range of motion - also known as partial repetitions - to really focus on the difficult upper half of the movement. For these partial reps, you can use a kick or bench or jump into the position halfway up and then pull yourself the rest of the way up.
Eventually you will need to rely less and less on the momentum you get from the jump. You then perform a slow negative repetition.
You're almost there!
When you are finally ready to start your first pull-up attempt, I recommend using an underhand grip with your palms facing your body. Pull-ups performed with this grip tend to be easier for beginners as the biceps are heavily engaged in addition to the back and latissimus, making the movement easier.
Pull-ups
Start from a hanging position with your arms straight. Tense your body and pull the bar towards your chin. You may be able to do one repetition the first time. If this is the case, congratulate yourself! That's one more pull-up than you could do before and it's a great achievement. Take a well-deserved break afterwards.
In traditional training, this would be considered the maximum weight for one repetition and should be followed by a long rest of about 2 minutes before you start the next attempt. Try to do 3 to 5 sets of one repetition to start with, but don't be disappointed if one pull-up is all you can manage at this stage.
Don't worry if your attempt doesn't result in a full pull-up! You may not quite be there yet, but you are very close. Give yourself another week with a training plan like the one below.
Let's put it all together
If you don't have an extensive strength training background, training pull-ups every day might be too much for you. Remember that your joints may take time to catch up to your muscle growth and adjust the load on the joints accordingly.
For this reason, I recommend training towards a pull-up every other day or only training when you feel fresh and no longer feel muscle soreness. This will help you to avoid overloading your joints and can prevent injuries such as tendinitis. Supplementing your workout with other bodyweight upper body strength exercises such as push-ups can help you accelerate your progress.
Once you can safely perform Australian pull-ups, you can use the following progression to eventually move your head over the bar. Add these exercises to your training program on the following days and you'll be well on your way.
Week 1
Monday
- Australian pull-ups: 3 sets of 10 repetitions
Wednesday
- Hanging from the bar with straight arms/reverse shoulder raises: 3 sets of 1 minute, or as long as you can
Friday
- Australian pull-ups: 3 sets of 10 repetitions
Week 2
Monday
- Hang on the bar with straight arms/reverse shoulder lift: 3 sets of 1 minute, or as long as you can
Wednesday
- Australian pull-ups: 3 sets of 10 repetitions
Friday
- Hanging with bent arms: 3 sets of 1 minute, or as long as you can
Week 3
Monday
- Australian pull-ups: 3 sets of 10 repetitions
- Hang on the bar with straight arms/reverse shoulder lift: 3 sets of 1 minute, or as long as you can
- Hanging with bent arms: 1 set for as long as you can
- Pull-ups - Slow negative repetitions: 10 sets of 1 repetition, at least one minute rest between repetitions
- Australian pull-ups: 3 sets of 10 repetitions
- Hanging from the bar with straight arms/reverse shoulder raises: 3 sets of 1 minute, or as long as you can
Wednesday
- -
Friday - Friday
- -
Week 4
Monday
- Pull-ups - partial repetitions with jump: 10 sets of 1 repetition, slow negative repetition after each repetition
Wednesday
- Hanging with bent arms: 1 set for as long as you can
Friday
- Pull-ups - partial repetitions with jump: 3 attempts of 1 repetition with at least 2 minutes rest between attempts.
What's next?
Remind yourself to be patient as you work towards increasing your reps on pull-ups. If it were easy, you would see many women in gyms doing as many pull-ups as you are doing movements on the elliptical. Don't give up. It's just as important not to give up on what got you to your first pull-up!
Consistency in your pull-up training is what will help you increase the number of repetitions. If you are strong enough to perform each of the above steps and complete your first pull-up, then continue training with the basic movements that got you this far. Each of these has unique benefits beyond helping you get to where you are now.
Once you can perform a few repetitions of pull-ups, you can start experimenting with different grip variations such as overhand grip, mixed grip, parallel grip or using rings.
The world of bodyweight exercises is vast. Explore your body's capabilities and don't limit yourself!
Source: https://www.bodybuilding.com/fun/ladies-bring-pull-ups-to-the-forefront-of-your-training.html
Building a biceps peak
Complain all you want that muscular arms are overrated or not important, but when the average exerciser decides to hire a trainer, big, muscular upper arms often convey more credibility than any certifications a trainer may have.
Instead of trying to be a voice of reason in an age of arm training hysteria, I admit that I've become an arm geek. I love bulky arms.
Don't get me wrong, I don't judge an athlete or a bodybuilder strictly on how they look in a tank top, but I do appreciate muscular arms when I see them. And more importantly, I've spent many hours increasing the size and strength of my own arms and have learned a few things that other muscular upper arm enthusiasts might find useful.
The long and the short
I'm sure most of you know your arm muscles - and if you don't, you should get to know them better - but it never hurts to review some basic anatomy. There are three main muscles that make up the front of your upper arm: the biceps brachii, the brachialis and the brachioradialis.
- The brachialis is located under the biceps and contributes to the thickness of the arm.
- The brachioradialis is mainly located on the forearm and contributes more to the size of the forearm than to the size of the upper arm.
- The biceps brachii makes up the bulge in the upper arm that everyone loves to show off and is the subject of this article.
- The biceps brachii is a two-joint muscle with two muscle heads that crosses the shoulder joint and the elbow joint and consists of a short and a long muscle head. The term "biceps" means "two muscle heads" and "brachii" means upper arm.
- The long muscle head is located on the outside of the upper arm near the lateral muscle head of the triceps. The long muscle head begins at the supraglenoid tubercle of the scapula, which is located below the end of the scapula bone (the flat bone above the shoulder).
- The short muscle head is located in the middle of the upper arm and is the part of the biceps that is located next to your pectorals, obliques and serratus. The short muscle head of the biceps brachii begins at the coracoid process of the shoulder blade.
- The two muscle heads unite on the upper arm and practically become one muscle that attaches to the radius, although the tendon can split to also attach to the ulna.
- The task of the biceps is to bend the elbow, rotate the forearm so that the palm of the hand is facing upwards and cause a weak flexion of the shoulder (in which the arm is lifted forwards).
The importance of the long muscle head
The primary goal of this article is to help target the long muscle head of the biceps.
You may be asking yourself "Who cares about the long head of the biceps? I'm not a competitive bodybuilder." Well, whether you're a chest & biceps pumper or a functional fanatic, you should care.
The long muscle head of the biceps is believed to contribute to shoulder stability. Remember that the shoulder is the most mobile joint in the entire body and is mainly held together by the muscles.
The long muscle head is the most commonly injured head of the biceps and most injuries occur in the area of its upper insertion. When this muscle is injured, it can lead to reduced stability of the shoulder, followed by pain or discomfort during shoulder presses or bench presses. Ultimately, such an injury can ruin your ability to press anything heavy.
The long muscle head is the primary part of the biceps that is responsible for rotating the forearm so that the palm is facing up. If this part is injured - or worse, torn - it will be very difficult to perform a rotation of the forearm with any kind of load.
Last but not least, it is the long muscle head that is responsible for the famous biceps peak, which makes the upper arm look very muscular. If you want to make some chins drop when you perform a double bicep pose, then you need an impressively long head of biceps muscle to do so.
This should also be of interest to female readers, as most women prefer to develop a visible biceps peak without getting a bulky, muscular arm, so they too should focus on developing the long muscle head.
The great biceps puzzle
So what are the best exercises to train the long muscle head of the biceps? In a perfect world, my answer to this would be barbell biceps curls, as these force the hands to maintain a full underhand grip throughout the range of motion, while at the same time allowing a heavy load to be used so that the long muscle head of the biceps is put under a significant amount of stress.
But there are some things that are good for the muscles but bad for the joints and I believe that barbell biceps curls are contraindicated for the vast majority of exercisers (i.e. should be avoided as they carry significant risk even when performed correctly) as this exercise puts too much stress on the wrists.
As long as you only hold the bar, everything is fine, but when you move the bar upwards with a curl movement, the distance between the hands - especially at the upper end of the range of motion - is greater than the distance between the elbows due to their fixed position on the bar. This puts a lot of strain on the wrists and can lead to problems in the wrist area, especially when using heavier weights.
It may seem cool to put 20 kilo plates on a barbell bar and perform a set of curls with 10 repetitions, but the truth is that the risk of performing this exercise regularly outweighs the benefit.
What can we do? Using a SZ bar is a quick and easy solution, but the problem here is that the long muscle head of the biceps is subjected to less muscle-building stress because the hands are now slightly turned inwards.
Instead, we need to get creative. In my experience, the following exercises are best for stimulating the long muscle head of the biceps while minimizing stress on the wrists.
Dumbbell Scott curls with both arms:
Hold a dumbbell in each hand and position yourself on a Scott bench as you would for performing barbell Scott curls. Place the dumbbells on either side of the pad, mimicking the position of holding a barbell, and perform curls.
Barbell Scott curls:
This exercise is more or less self-explanatory. Use a barbell bar on the Scott bench. You may wonder why I recommend this exercise even though I don't like regular barbell curls. The answer is that when using a Scott bench there is less pressure at the top of the range of motion of the Scott curls and therefore less pressure on the wrists. Having said this, I would like to point out that you should not perform this exercise if it causes pain in the wrist area.
Strict barbell curls (https://www.youtube.com/watch?v=PfmSRScNIKo)
Strict curls are performed standing with a barbell bar, with your upper body leaning back against a wall and your feet on the floor about a foot's length away from the wall. Here too, the reduced range of motion makes the exercise easier on the wrists.
Note: Strict curls are significantly heavier than normal curls - so subtract 20% from the weight you normally use.
Dumbbell curls with palms facing up:
Perform dumbbell curls with your palms facing upwards throughout the entire range of motion. This can be a little annoying with heavy weights, but try the exercise anyway. If you decide to rotate the dumbbells, make sure that you have completed the rotation to the middle of the range of motion and that your palms are facing upwards from this point. In addition to this, the palms should be facing upwards throughout the eccentric (negative) phase of the movement.
Dumbbell curls with an underhand grip in front of the body:
Perform curls in front of the body with a dumbbell held in an underhand grip (palm facing up throughout the movement) so that the inside of the dumbbell touches the opposite front shoulder. Try to perform the exercise over as wide a range of motion as possible.
SZ curls with a narrow grip:
A tighter grip emphasizes the load on the long head of the biceps more. The opposite is also true: a wider grip emphasizes the load on the short head of the biceps more. A simple, if amateurish, rule of thumb for curls is that the part of the biceps (inner or outer part) that you can see working in the mirror is the part targeted by the exercise. The close grip puts a little more strain on the wrists and most exercisers can't use such heavy weights, but this exercise is still good for working the long muscle head of the biceps.
Common mistakes in bicep training
Many exercisers are beginning to realize that using a barbell bar for biceps curls puts a lot of stress on the wrists (and doing them on a squat rack increases the risk of dull sleep trauma from the angry fists of others), but one of the biggest problems is that not all SZ bars are created equal.
- The more a SZ bar is curved, the less the long biceps head is emphasized, which is why you should use a bar that is as "straight" as possible.
- Not all SZ bars weigh the same. In my gym, the weight ranges from 8 to 14 kilos. Weigh your bar to be sure.
- Don't forget the rotation and rotate your hands early enough! Many exercisers rotate their hands during dumbbell curls so that the palms are facing upwards, thinking that this will train the long muscle head of the biceps, but they usually don't rotate their hands far enough or too late or both.
- Performing hammer curls with a slight rotation of the hands at the highest point of the movement does...practically nothing.
- The palms should be facing upward from the midpoint of the range of motion and this position of the hands should be maintained throughout the eccentric (negative) phase of the movement
- Many exercisers perform incline bench curls to target the long head of the biceps. While it is true that incline bench curls place the biceps in a pre-stretch position, I have noticed that most exercisers are unable to fully rotate the palms upwards in this position and the small benefits of pre-stretch do not compensate for this.
- Incline bench curls can also put a lot of stress on the shoulder joint, especially if you already suffer from shoulder problems, so I wouldn't make this exercise a cornerstone of training when striving for optimal development of the long muscle head of the biceps.
The biceps peak program for geeks
As I mentioned at the beginning, I'm a biceps guy. I think biceps are manly, women love them and I would even say they are very functional muscles.
When I was in high school and college, I always had reasonable arms. They weren't huge, but there was a noticeable biceps peak when I tensed my biceps. But sometime after college, I started to lose that peak. My arms were bigger, they were stronger, but they were just kind of thick without a noticeable biceps peak when I tensed them.
As a strength athlete who cares about stuff like the peak of his upper arms, this bothered me, so I spent some time trying to rebuild the long head of biceps muscle I once had. After following workout programs quite similar to those described below, my beloved biceps peak is back!
Of course, my arms didn't remind me of Robby Robinson's and I'm definitely not absolutely satisfied with my curl strength yet, but these programs have helped me make progress.
You have two programs to choose from. The first program trains the biceps once a week, the second twice a week. Both work - just choose the program that best suits your current workout.
Once a week
A. Dumbbell Scott curls with both arms
- 2 warm-up sets 3 x 8 repetitions (use a 6 second negative phase for all repetitions).
B. Strict barbell curls
- 4 x 10, 8, 6 and 20 repetitions.
- Increase the weight on the first sets and reduce the weight on the set of 20 repetitions
C. Dumbbell curls with underhand grip
- 3 x 8-12 repetitions
- Concentrate on keeping your palms facing upwards for as long as possible
Perform the above training once a week or perform the following training session three to four days later:
Twice a week
A. SZ curls with close grip
- 2 warm-up sets
- 3 x 8 repetitions (use a 4-second negative phase for all repetitions)
B. Barbell Scott curls
- 2 x 12 and 8 repetitions
- Increase the weight on the second set.
C. Dumbbell curls in front of the body with an underhand grip
- 3 x 8-15 repetitions
- Concentrate on a maximum conscious contraction at the highest point of the movement. Perform all repetitions for one arm, then switch arms, pause and repeat.
As for the pause intervals, I don't see this as strict and if you want you can mix it up a bit:
- Pause for about 2 minutes if you're not that strong (if you can't curl 45 kilos). This will allow you to use heavier weights and work more on strength.
- Pause for about a minute if you are quite strong (if you can curl 70 kilos).
- Pause for about 30 seconds if you are very strong (if you can curl 90 kilos). If you are very strong then you will probably be able to use significant weights even when you are tired and the short pauses will pump more blood into the trained muscles, hopefully generating a positive stimulus for further growth.
By Tim Henriques | 02/10/11
Source: https://www.t-nation.com/training/building-a-biceps-peak
The "Rock The Dress" training program for women who want to look great in any dress
Every woman wants to feel confident when she goes out on the town. Get ready to turn men's heads with the "Rock The Dress" training program.
If you're looking for a workout program to help you feel confident in any outfit, your search has come to an end. These workouts use supersets to keep your heart rate up - and help you burn fat and calories - and get you working hard and building muscle in a repetition range of 8 to 12 reps. These are all the ingredients you need for an amazing fat-burning, muscle-building workout.
In this workout you will work your shoulders, core, arms, glutes and legs. Time is money and this workout wastes no time. Move quickly from exercise to exercise during a superset and rest 45 seconds between supersets. Incorporate these full-body workouts into your current training program once or twice a week to reach your fitness goals faster than ever before.
The training session
Superset 1:
- Lat pulldown: 4 sets of 8 to 10 repetitions
- Side raises: 4 sets of 8 to 10 repetitions
Superset 2:
- Pull-ups: 4 sets of 8 to 10 repetitions
- Dips on two weight benches with additional weight: 4 sets of 8 to 10 repetitions each
Superset 3:
- Reverse lunges on a step with the barbell in front of the body: 4 sets of 8 to 10 repetitions each
- One-arm Scott curls: 4 sets of 8 to 10 repetitions
Superset 4:
- Barbell hip thrusters: 4 sets of 8 to 10 repetitions each
- Leg curls with a training ball: 4 sets of 8 to 10 repetitions
The exercises:
Lat pulldown
When doing lat pulldowns, you should keep your torso reasonably still and keep forward and backward movements of the upper body to a minimum. Grasp the bar, pull your shoulder blades back and concentrate on activating your back muscles. You can increase the weight with each set as long as you feel safe.
Is your grip weakening? Then try grip aids. These allow you to focus more on your back muscles and less on limiting factors such as grip strength and forearm strength.
Side raises
When performing side raises, focus on the correct form of the exercise and less on the use of heavy weights - you don't need a pair of super heavy dumbbells to feel a burn in your muscles when performing this exercise. Keep the movements controlled and use a slow and steady pace for both the upward and downward movements.
Tip: Support your bottom against a wall or the vertical backrest of a bench while performing side raises to prevent unnecessary movement of the torso and keep the focus on the shoulder muscles.
Pull-ups
When performing pull-ups, concentrate on moving your shoulder blades down and engaging your latissimus before you start the actual movement. Don't be surprised if this exercise really challenges you in terms of energy. Your biceps are used as secondary muscles in this exercise, which means you will get a lot out of this exercise.
If you don't have a training partner or access to a machine that supports the upward movement, you can use the rest-pause method for this exercise if necessary - pause briefly if you can't do any more and then continue your set.
Dips on two weight benches with additional weight
This exercise will really challenge your triceps, which will stand out when you look great in a dress. As you lower yourself down at a slow and controlled pace, make sure your tailbone stays as close to the weight bench behind you as possible. The goal is to go down until your upper arms are parallel to the floor.
Reverse lunges on a step with the barbell in front of your body
Keep the barbell close to your body while performing this exercise. Make sure you perform the step backwards in a slow and controlled manner. Keep your spine straight, shoulder blades back, torso upright and latissimus tight. Perform all repetitions with one leg first before switching to the other leg.
If you don't feel confident with this exercise, you can start with the variation on a straight surface without a step instead and work your way up later.
One-arm Scott curls
Performing scott curls with one arm allows you to fully focus on the biceps and the mind-muscle connection. Perform this exercise slowly and cleanly. The tempo should be the same for the upward and downward movement. Perform all repetitions for one arm first before moving on to the other arm. Be careful not to bend your wrist during the exercise. If you need a wrist brace to keep your wrists stable, you should use one.
Barbell hip thrusters
In the starting position of this exercise, your feet should be shoulder-width apart, your knees should be bent to 90 degrees and your toes should be pointing slightly outwards. At the highest point of the movement, you should feel a full contraction of the gluteus muscles.
Leg curls with an exercise ball
During the curl movement of this exercise, keep your hips high and your heels on the ball as you pull it towards you as far as possible. Try to move your heels up to your hips before moving the ball away from your body again. Lower your hips and start the next repetition.
Tip: Find a resistance band that allows you to push your knees outwards so that they are hip-width apart throughout the exercise. Place this band about 5 centimetres above your knees. This allows you to push your knees outwards during the exercise, making this a fantastic exercise for the glutes and hamstrings.
https://www.bodybuilding.com/fun/jessie-hilgenbergs-rock-the-dress-workout.html
Many moons ago, when I first started training with weights, I worked at a popular supplement store in the local mall.
It was a viable job for an eighteen year old. There was a very well-known gym nearby, and it always motivated me when well-toned girls and guys with comic book proportions came into the store. It was also my first exposure to the incredibly stereotypical muscle guys.
Like most supplement stores, we stocked the most popular bodybuilding magazines. I developed a serious addiction to muscle magazines, reading each of the five magazines that came out monthly multiple times when I wasn't busy selling Saw Palmetto and Horny Goat Weed to creepy old guys.
If there was anything positive about the whole thing, it's that I can look back and realize what I've learned since then. Among other things, bodybuilding magazines can be super confusing for a young guy trying to put together his own training program.
Magazine #1 wrote something about a monster chest workout and I wanted a monster chest for sure, but magazine #4 wrote about a killer superset program for back and chest and that sounded good too, so I thought about using that program instead of the other.
The point is that I was being pulled in many different directions each month and the whole thing was just too confusing. One says to train triceps after your back, another says to train triceps along with biceps and yet another says to train them after chest and shoulders. Who is right?
Looking back, I know they were all right. At the end of the day, it really is as simple as "train all your muscles and they will get bigger." Yes, I'm serious. (As long as you eat right of course, but nutrition is another topic).
Let's take a look, to give direction to today's beginners and even the more experienced guys looking for an effective change of routine, at a method for building a split program that intensely and effectively trains every muscle group from trapezius to calves.
The idea behind this style of program design is simple - divide the body into muscle groups, train each muscle group with at least one exercise per session, build big muscles, get stronger and feel like a winner. Let's take a look at how all of this fits together.
Eleven ways to Sunday
How did I come up with the idea of dividing the 600+ muscles of this great machine called the human body into just 11 areas for training?
Well, they are divided by size into three basic categories: primary, secondary and detail. The muscles that can take up the most space on your body when they are well developed are considered primary.
It may not be the most scientific division, but it is quite practical for our purposes. Depending on how many days a week you train, each training session will work muscles from one or more of these groups.
- Primary: back, chest, quadriceps
- Secondary: hamstrings, shoulders, triceps, biceps
- Detail: abdominals, trapezius, forearms, calves
It is important to note that the divisions into "primary" and "secondary" do not necessarily correspond to the functional roles of the muscles as primary or secondary muscles in a given exercise.
This is a factor in exercise selection and other program details that we will discuss later, but the terms are used here simply as a way to more easily categorize the muscles.
In this context, it should also be mentioned that you should not take the term "detail" to mean that these muscle groups are not worth significant attention. Abdominal muscle training in particular is absolutely essential for strength, performance and appearance. For this reason, you should not read too much into the term "detail training".
On the one hand, it's a priority issue and has something to do with time/effort management - forearms, for example, don't require the same training intensity or volume as quadriceps - but on the other hand, the muscles in the "detail" group are the muscles that most people either neglect completely or only train irregularly or - even worse - only half-heartedly.
You might try to argue that back training should be broken up further, but don't worry about this. If we were to split it into areas like "upper back", "latissimus" and "lower back", then the whole thing would be a 13 muscle group split and that's just plain bad karma.
And as long as you're smart enough to include at least one variation of rowing and one variation of pull-ups or lat pull-downs along with other exercises in your program, you'll pretty much cover the whole back.
So remember this rule - since we're only going to train the back once a week, a back workout without rowing and pull-ups/bibs is not a back workout - (we'll cover a few more general rules in a moment).
Why split training?
As competitive bodybuilding took off in the fifties, many bodybuilders began to move away from full-body workouts and lean more towards various split programs.
This was - and not coincidentally - the same time that bodybuilding magazines of the time began publishing some of the first specialization articles. "Two weeks to titanic triceps!", "Shoulder shockers for shirt-busting growth!"
Splitting the body into multiple parts allowed for higher volume and/or intensity per muscle group per training session, made possible (at least to some degree) by the anabolic "little helpers" that were popping up in locker rooms at the same time.
However, these split programs also reflected the increasing focus on bodybuilding as many strength athletes moved away from the old "train for strength and the muscle mass will follow" attitude that was popular in the earlier years when bodybuilding judges awarded points for "athletic ability" (often based on the three Olympic weightlifting exercises), as well as points for muscularity, symmetry and posing
In any case, you can be sure that the hundreds of thousands of bodybuilders over the past six decades have experimented with every possible combination of "this on this day, with this and everyone on that day with a few of these". In the 21st century, there are no new workout splits, but you can be damn sure there are plenty you haven't tried or even thought of before.
I hope you don't take this training approach as an invitation to "overanalyze". "Okay, leg curl today. I need to make sure I do the single leg mCurl with the toes pointing in for the semitendinosus and the lying curls with the toes pointing out for the semimembranosus." This is the kind of ridiculous, overthinking that continues to make you look like an 85-pound pudding in an 80-pound bag.
I know some over-enthusiasts now want to shout "Hey Colucci, since we're breaking things down so far, why aren't we talking about things like external biceps head, gastrocnemius separation and vastus for an arched quadriceps form?" Well, for a whole host of reasons.
But the most important reason is that you don't really need to talk about this right now.
The guy who still burns scrambled eggs doesn't have to worry about not being able to make the perfect hollandaise sauce for his eggs benedict. Yes, I've already talked about training for aesthetic symmetry and what I've said still applies.
But finishing touches like improving the lines of the quadriceps or other issues that competitive bodybuilders need to address are things that ordinary exercisers like us don't need to waste time or energy on until we're much closer to our individual goals.
For most of us, it will be much more effective to stick with a well-constructed training program that addresses each muscle group and gives us sufficient volume and intensity. And speaking of training programs, here are a few templates to help you put that plan into action.
Training 3 days a week
Option one
Day 1:Back, trapezius, biceps, forearms
Day 2:Chest, shoulders, triceps, abs
Day 3:Quadriceps, hamstrings, calves
Note: Yes, this is a basic push/pull/legs split. It's straightforward, it's simple, and it's rarely a bad idea. Think you're too advanced for something this basic? It was three-time Mr. Olympia Frank Zane who favored this split.
Option two
Day 1:Quadriceps, chest, calves, abs
Day 2:Back, hamstrings, trapezius
Day 3:Shoulders, triceps, biceps, forearms
Note: A variation of a push/pull split with day one being mainly a "push" day, day 2 being a pure "pull" day and day three being direct training for shoulders and arms. This is also the first example where you will see separate days for quadriceps and hamstrings. Most people could stand to train their legs harder - whether they want to or not - which is why this is a great option.
Back and leg curls on the same day can work well, as deadlifts and deadlift variations are great exercises that can work both. Quadriceps and chest are a pretty good pairing, as heavy squats will have minimal impact on heavy bench presses.
Training 4 days a week
Option one
Day 1:Back, hamstrings, trapezius
Day 2:Chest, triceps, abs
Day 3:Quadriceps, calves
Day 4:Shoulders, biceps, forearms
Note: Expect a lot of heavy pulling on day one, so plan well in advance. Biceps and forearms will be trained on day four when you are fresh. Who doesn't enjoy going all out on bicep training?
Option two
Day 1:quadriceps, hamstrings
Day 2:back, forearms, abs
Day 3:chest, shoulders, trapezius
Day 4:triceps, biceps, calves
Note: A big day for back with some training for smaller muscle groups afterwards. The trapezius is trained for some change when it's relatively fresh. Don't be a sucker for skipping calf workouts after arm workouts. Calf training is a must.
Train 5 days a week
Option one
Day 1:Back, trapezius
Day 2:Chest, biceps, forearms
Day 3:Quadriceps, abs
Day 4:Shoulders, triceps
Day 5:Leg curls, calves
Note: Day two turns out to be "beach muscle day". This is one of the side benefits of splitting leg training into two workouts per week. You can't ignore the legs, so it doesn't matter. Enjoy your bench press and curl day.
Option two
Day 1:quadriceps, hamstrings, calves
Day 2:back, trapezius
Day 3:chest, abs
Day 4:shoulders
Day 5:triceps, biceps, forearms
Note: Another proven split - legs, back, shoulders and arms - a proven way to work all muscles over the course of the week, starting with the largest muscles and working down to the smallest.
Training 6 days a week
Day 1:back, forearms
Day 2:chest, abs
Day 3:quadriceps
Day 4:shoulders, trapezius
Day 5:hamstrings, calves
Day 6:triceps, biceps
Note: There is nothing wrong with training six days a week, but the majority of exercisers do not need six training days a week because more training usually does not guarantee more results.
However, if you are an enrolled, die-hard gym junkie who wants to give it your all, then you should understand that a lot of hard training is pointless without adequate nutritional intake. If there was such a thing as an advanced training split exclusively for experienced strength athletes, it would look something like this.
The rules
As I've already mentioned, there are a few rules you should keep in mind when setting up a workout like this. These will help you to make every training session as efficient as possible.
1. every forearm workout should include a neutral grip or overhand curl exercise to emphasize the forearm flexors below the elbow instead of the biceps, as well as a variation of underhand wrist curls to emphasize the wrist flexors with minimal biceps involvement.
Direct wrist extensions such as reverse forearm curls are not as important as these muscles are already heavily involved in neutral grip curls and overhand grip curls.
This doesn't contradict my "train everything directly" theory, in case you think you caught me. This is about training economy. If your wrist flexors actually need extra attention after a few sets of Scott curls or hammer curls with a rope grip, then perform additional training for those. But if your forearms are that much cause for concern, then the rest of your body better be pretty darn impressive already.
- For back training, we've already mentioned the "law of pulling and rowing". If you're training biceps and/or forearms on the same day as your back, then grip aids are acceptable on (and only on) the heaviest sets of most back exercises - generally the last one or two sets. This will help you better control grip muscle fatigue, which should allow you to work at a slightly higher intensity after the back workout.
- The leg curls deserve to be trained similarly to the back workout with a curl variation and a deadlift variation in every training session. To minimize overloading (not overtraining) the lower back, you may consider pre-fatiguing with leg curls if your lower back feels fatigued at the start of your leg curl workout.
- When training the abs, you should try to train each basic abdominal muscle function (flexion, rotation, anti-flexion and anti-rotation either during the same training session or rotate them on a weekly basis.
- Depending on which muscles are trained during the same session, you should be careful not to overload the secondary muscles. This means that if you are performing a chest-shoulder-triceps workout, you should not perform five variations of the bench press and three variations of the shoulder press only to be surprised that your triceps no longer have a hint of energy for direct training.
As a side note, this method of directly attacking the muscles will benefit from a maximum mind-muscle connection to ensure that each repetition focuses on putting 100% of the training stress where it belongs.
Take all the necessary steps - from strict form and targeted muscle contractions to activation techniques or pre-fatigue - to ensure that you train what you want to train when you want to train it.
When, what, how much volume, intensity and frequency
There are countless "best exercises" articles on the internet, so I will refrain from compiling another detailed list of exercises you should use for each muscle group.
Your specific needs will vary depending on your knee issues, a poorly equipped basement weight room, or that shoulder you broke as a kid, but make sure you're choosing the right tools for the job.
For example, if you don't know how to feel your latissimus during pull-ups, then pull-ups are not a suitable back exercise for you. If your squat technique leaves your leg flexor and gluteus muscles sore for days, then squats do not belong in your quadriceps training session.
We only train each muscle group once a week. This is another proven way to do good, hard work and make long-term progress. Training a muscle group once a week is absolutely sufficient for muscle growth if you are consistent in your training. Training at a higher frequency is a variable that you can try and use several months later.
Targeting each muscle group once a week means that a full seven days will pass before it is trained again, so the intensity of each training session must be high. If you're relatively inexperienced, this could mean using intensity-boosting techniques such as rest-pause or negative reps on the last sets for each muscle group. Or it could mean ramping up the volume and giving your muscles a serious reason to need a week of recovery.
If you're still a beginner, it means putting all the give and everything you have into each repetition and learning how to push yourself past the point where your brain says "If I put the weight down now, I can be home by noon to play with the Xbox." However, I don't recommend that beginners train to muscle failure or beyond.
Rest days should be built in as needed, depending in large part on how the secondary and primary muscles are trained throughout the week. Ideally, you would not perform a training session during which a muscle is re-trained that was significantly indirectly fatigued just one day earlier. What do I mean by this? Try doing a serious biceps and forearm workout the day before the back and trapezius workout and let me know how the second workout went.
Just like with the specific exercises, I won't go into too much detail regarding the number of reps and sets because of all the training factors, volume is probably the most important factor that needs to be specifically tailored to your individual goals. This is the reason why bodybuilders, powerlifters and triathletes do not train with the same volume of weights.
Use a repetition range that is effective for your training goal. Since we're talking about bodybuilding, the majority of your sets will likely be in the 6-8, 8-10 or 10-12 range, but performing lower reps with heavier weights will build foundational strength that will benefit you later.
Flirting with higher reps is another occasional option you can consider - either for burnout finishing sets or as an active recovery training session for a muscle group that may be problematic elsewhere.
Divide and conquer!
Good old bodybuilding isn't fancy or complicated (unless you're doing it wrong) and it's not something you should do for just four weeks at a time. Setting long-term goals seems to have become a forgotten art form, but if you look further into the future, you can come up with a better overall plan instead of having to constantly change your workouts.
Give a split an honest chance for a few months and keep an eye out for new growth. Once you start training each muscle directly on a regular basis, your body will have no choice but to grow.
By Chris Colucci | 12/07/12
Source: https://www.t-nation.com/training/11-body-part-split
The little black book of training methods
Many of you have been working out for many years and have experimented with dozens of training methods. Most of these methods are probably long forgotten like the girl with the braces and padded bra you went on a date or two with in high school. The chemistry wasn't right and you went different ways.
The thing is, we all grow and mature - we all change. The girl with the braces is now an underwear model for Victoria's Secret and has a degree in literature. She's definitely worth more than a second look. Likewise, the workout regimen we once ditched might now deserve a second look.
For that reason, here is this "little black book" of training methodologies. I've dug up a few dozen methods and described them. So if it's a cold winter day, you're lonely and you feel like trying something new or rekindling an "old romance", try one of these. The two of you could be a great match.
Rest break
This method usually involves the use of near-maximal weights. The exerciser simply performs one repetition with a heavy weight, sets the weight down, pauses for 10 to 15 seconds and performs another repetition, after which you pause again for 10 to 15 seconds.
This is repeated until 4 or 5 repetitions have been performed. If the trainee is unable to move the weight up a third, fourth or fifth time, a training partner can help.
Generally, only one set is performed, but up to 3 or 4 exercises (for that muscle group) can be performed.
People who use this method believe that training with near-maximal weights will give you the greatest gains.
German Body Comp
This is a method popularized by weight training coach Charles Poliquin and is designed to burn fat. Basically, the exerciser performs a series of high repetition sets - somewhere in the range of 15 to 20 repetitions - with very short rests between sets (30 to 60 seconds).
For example, the exerciser could start by performing a set of bench presses with 15 to 20 repetitions and after a short rest, they could perform a set of squats with 15 to 20 repetitions. The important thing to remember is that an upper body exercise is always followed by a lower body exercise (or vice versa).
Interestingly, the order, sequence or choice of exercises doesn't matter that much. All that matters is that you train each muscle group with sets of 15 to 20 repetitions and that you alternate between upper body and lower body sets. In addition, the entire training session should not last longer than an hour.
Poliquin theorized that the lactic acid production stimulated by this high-volume, short-break workout would cause an increase in the body's natural release of growth hormone, which would lead to fat loss. I personally believe that this type of training simply burns a lot of calories.
Either way, the system is effective when it comes to reducing body fat mass.
Super Slow
I have often said that the term "weight lifting" is a misnomer. Instead, it is better to speak of "lowering weights".
You may now say that this is little more than linguistic masturbation. Perhaps, but when you consider that it is the eccentric or lowering portion of the movement that results in the greatest muscle gains, then the term "lowering weights" seems to make a lot more sense.
The Super Slow Method uses the lowering portion of the movement to its advantage. This method involves the very slow execution of both parts of a movement (the lifting and lowering of the weight) or just the very slow execution of the lowering movement. For example, an exerciser could take 5 seconds to move the weight up, followed by a 1 second pause before lowering the weight over a 5 second period (a 515 tempo).
If you wanted to take this method to an extreme, you could raise the weight in one second and then lower it without pausing for 30 seconds. Obviously, in such a case, only one repetition would be necessary.
This method is useful in a number of situations. Injured exercisers can subject the muscles to a large amount of stress without having to use a lot of weight. Secondly, the slow tempo allows the exerciser to learn and use good form when performing the exercise. Thirdly, this method exposes the muscles to a large amount of tension for a prolonged period of time, which can lead to strong muscle growth if used wisely.
The negative system
This training system uses the fact that a muscle can lower more weight than it can lift to its advantage.
There are several ways to use a negative system. One way to use this system is to use a training partner. For example, Ian King often recommends that a trainee could load a bar with 120% of their maximum weight for bench presses and then have a training partner move the bar upwards at the right and left ends of the bar. The trainee then lowers the weight using their own strength. When the bar has reached the lowest point of the movement, the two training partners lift the bar back up to the starting position.
In addition to using training partners, a trainee can perform negative repetitions on different exercises by using both arms (or legs) to move the weight up and then lowering the weight with only one arm (or leg). For example, if you want to perform dumbbell tricep presses, you could use both hands to bring the dumbbell into position and then lower it with one hand. Also, many machines allow the exerciser to move the weight to the start position with both arms/legs and then use one arm/leg to lower the weight.
Examples include leg presses, leg curls and leg extension machines.
Super overload
Although I've never used this system myself, I read about it in one of Fleck and Kraemer's books (Designing Resistance Training Programs). It is similar to the negative system above, but differs in that the exerciser performs multiple partial repetitions until muscle failure is reached.
As an example, a trainee would use 125% of their 1 RM weight on the bench press. His training partner would help him lift the weight from the rack and move it to the straight-arm position. Then the exerciser lowers the weight as far as possible (which, because they are using 125% of their 1RM weight, will only be a small amount) before pressing it back to the start position. Ideally, they would perform 7 to 10 such partial repetitions before lowering the weight all the way down, whereupon the training partner would help them move the weight back up and place it in the rack.
I suspect that this method would help build strength in the upper third of the bench press movement, which is a weak area for many exercisers, in addition to teaching the exerciser to use heavier weights, which would psychologically prepare them for heavier weights in the future.
Functional isometric movements or "Isometronic" training
This method is typically used to train a particularly short range of motion with the hope that the strength gains will carry over and allow the trainee to use more weight while performing a movement through the full range of motion.
For example, the trainee may wish to train the middle range of the bench press as this is one of their weak points. He would use a power rack, adjust the rack so that the bar rests at a point that roughly corresponds to the beginning of the middle range of motion. The next set of rack pins would be placed roughly 10 to 15 centimeters above this point.
The athlete would move the bar with momentum over the short part of the range of motion and then be stopped by the top set of pins. Instead of stopping, however, he would try to push the bar through the pins for about 5 to 8 seconds.
This would be repeated for 3 or 4 sets.
This method is most helpful for those looking to increase their 1RM weight.
Doubles
This system was first introduced by Dann Ross, but it doesn't really matter who came up with it. It involves performing three sets in a row without rest. The trick is to perform an exercise for a specific muscle, followed by an unrelated exercise for the same muscle and then repeating the first exercise.
As an example, the exerciser could perform a set of 8 to 10 repetitions of barbell tricep presses, then immediately move on to a set of close bench presses with 8 to 10 repetitions and then immediately repeat the barbell tricep exercise.
I'm not exactly sure of the physiological reasons behind this approach. All I know is that it is an extremely effective method.
Descending sets (strip sets)
Ahh, the good old descending sets. This is usually the first advanced training method we learn and it is definitely of value when used thoughtfully.
This method involves performing an exercise to muscle failure with a specific weight, then quickly reducing the resistance and training to muscle failure again. For example, a trainee would perform 5 repetitions of the bench press, put the weight down and have their training partner take 10 to 20 kilos off the bar. He would then perform 4 to 5 more repetitions. He would then rest for about 2 minutes before performing his next superset. This could be repeated several times.
The problem is that this method is abused by masochists all over the world. Instead of reducing the resistance once, you perform more reps to muscle failure, pause, reduce the weight again, perform more reps to muscle failure, and so on.
This could be continued for 8 to 9 sets. As long as it is possible to reduce the weight by microscopic amounts - so much that they get into a subatomic range - these exercisers will perform further descending sets late into the night.
It's a cool method, but it can also easily lead to overtraining. I recommend using this method in the way it was originally intended.
1 ½-er
This method was popularized by Ian King. It simply involves extending a repetition. For example, 1 ½ squats involve performing a full squat and then going down to half height and then returning to the starting position. This would be one repetition.
1 ½ leg extensions would involve performing a full repetition followed by a downward movement to half height and then returning to the top position.
In addition to increasing the time under tension, this method allows for additional work to be performed in a specific part of the range of motion - an area where he may be weak.
Another reason to utilize the 1 ½ method is to train around an injury. Many exercisers are unable to perform heavy squats for a variety of reasons. However, if you use the 1 ½ method, then you could use less weight and still generate a lot of tension in your muscle fibers.
Wavelike load
Although the name of this method may sound more like a method for surfers, using a wave-like load is an excellent training method that seems to get the nervous system to become more efficient. This method involves performing a group of sets (a "wave") that usually includes one set of 4 repetitions, followed by one set of 3 repetitions 4 minutes or later, followed by one set of 2 repetitions 4 minutes or later. The weight is of course increased with each set, but not so much that the exerciser goes to muscle failure.
After the first wave, the exerciser performs another wave of 4, 3 and 2 repetitions using heavier weights on each set than during the first wave. Surprisingly, the second wave usually allows the exerciser to use heavier weights than they could have used if they had not performed the first wave.
21-er
I'm not sure who invented this method, but it was popularized by Arnold in his book "Encyclopedia of Bodybuilding". This method simply involves performing 21 repetitions in three mini sets of 7 repetitions. There are several ways to do this, but in my opinion the smartest is to perform 7 partial repetitions over the weakest part of the range of motion, followed by 7 movements over the full range of motion, followed by 7 partial repetitions over the strongest part of the range of motion.
If you use this method for curls, for example, you could perform 7 partial repetitions moving the bar up from the extended arm position to the position where the forearms are parallel to the floor, followed by 7 repetitions through the full range of motion and then 7 partial repetitions from the middle position to the full contraction position.
Strength coach Ian King also recommended pausing each time the direction of movement is changed to increase the training effect.
1.6 Training
This method is in some ways based on the same principle as the baseball batter who puts round weights on his bat to make his bat appear heavier. When he takes the weights off the bat, the regular bat appears lighter and he can swing it faster.
1.6 training is also known as the mixed neural drive/hypertrophy program, which was introduced in the USA by national weightlifting coach Dragomir Cioroslan. It involves performing one repetition with maximum or near-maximum weight, then resting for a few minutes before performing a set of 6 repetitions with a weight appropriate for that repetition range
By performing the one repetition with near-maximal weight and then resting for 3 to 10 minutes, you can move more weight in the set of 6 repetitions than you could have moved if you had not performed that single repetition.
Typically, the 1.6 program is performed in waves. You perform a set of one repetition, followed by a set of 6 repetitions and then the 1.6 protocol is repeated. In most cases, the exerciser is able to use even more weight during the second wave.
The system supposedly works by potentiating the nervous system, allowing the muscles to move more weight. Regardless of the exact mechanism, this system works quite well.
Contrast training
Contrast training is the reverse version of 1,6 training in that you perform the sets of one and 6 repetitions in reverse order. In other words, you perform a set of 6 repetitions (using a submaximal weight) followed by a set of one repetition 3 to 6 minutes later.
This method only works if you don't go all out during the first set. Performing the set of 6 repetitions prepares the body for using heavier weights and if you follow this with a set of 1 repetition, it will feel much lighter.
Typically, the set pattern looks like this:
- 1x6 with 75 kilos
- 1x1 with 85 kilos
- 1x6 with 80 kilos
- 1x1 with 90 kilos
The two "waves" are often followed by a set of 10 to 20 repetitions, in which a much lighter weight is of course used.
German Volume Training
Even though this training method was probably popularized by Vince Gironda, it has somehow earned the name German Volume Training or GVT.
This program involves performing 10 sets of 10 repetitions of the same exercises, with only about 60 seconds of rest between sets. Typically, the weight used is 60 to 65% of your 1RM weight, which will feel ridiculously light during the first few sets. However, as you continue and fatigue begins to set in, you will start to perform sets of 8, 7, 6 or even just 5 reps.
Amazingly, around the eighth set you will experience a sort of neurological rebound and your reps will increase again.
Once you can perform 10 sets of 10 reps, it's time to increase the weight.
The theory is that by exposing the muscles to such a high volume, they are forced to grow.
GVT 2000
This method is very similar to GVT, but it attempts to correct some of the shortcomings of the original plan.
Performing 10 sets of 10 repetitions of the same exercise seems to lead to overexertion of certain joints in some people. Furthermore, considering that the program recommended performing a few different sets for the same muscle group using more traditional repetition schemes, the volume was simply too high for most people.
In addition to this, it turns out that using only one exercise for each muscle group is not such a good idea. For example, let's say your goal is to perform 10 sets of leg curls with 10 reps each. Well, the leg biceps don't just flex the lower leg - they also act as hip extensors and the best way to target these muscles is to perform good mornings and deadlifts with the legs extended. Simply performing leg curls completely ignores the other function of the leg biceps.
And last but not least, the original German Volume Training program was boring as hell.
GVT 2000 uses the same theoretical goal of performing 10 sets of 10 reps, but it uses different joint angles. For example, instead of performing 10 sets of conventional squats, you perform front squats (3x10), squats with a medium-wide foot spacing and the bar high on your back (3x10), followed by squats with a wide foot spacing and the bar lower on your back (3x10). And after this, to give the lower leg extension ability some work, perform leg extensions (1x10).
As with the GVT, the same weight is used for all sets of an exercise.
The 5 x 5 training method
5 x 5, originally developed by Reg Park, involves performing 5 sets of 5 repetitions using the same weight. This is the goal. However, if you choose the right weight, you will not be able to perform 5 sets of 5 repetitions - at least not immediately.
If you choose the right weight, the workout would look like this:
- Set 1: 5x100 kilos
- Set 2: 4x100 kilos
- Set 3: 3x100 kilos
- Set 4: 3x100 kilos
- Set 5: 2x100 kilos
Remember that the goal of performing 5 sets of 5 repetitions is a hypothetical goal. If you can immediately perform 5 sets of 5 repetitions, then the weight you have chosen is too light.
The 6x4 method
This method requires you to choose a weight with which you can perform 6 sets of 2 repetitions. Normally this would be between 80 and 87% of your 1RM weight. The goal is to eventually be able to perform 6 sets of 4 repetitions. And you are not allowed to increase the weight until you have reached this goal.
Legend has it that by constantly using this weight, you force your nervous system to accept it as a normal weight.
Remember to rest between 4 and 5 minutes between sets. This is a long time, but users of this method often train opposing muscle groups together so that the first muscle group can recover while they train the antagonistic muscle group.
For example, perform a set of biceps curls followed by a set of triceps presses.
The 5/4/3/2/1 method
This method involves performing one set of an exercise with your 5RM weight (the maximum weight for 5 repetitions). Then, after resting for 3 to 5 minutes, increase the weight by 2 to 3% and perform a set of 4 repetitions. Continue in this manner, increasing the weight with each set until you reach your 1 RM weight.
A typical repetition pattern could look like this:
- Set 1: 5x100 kilos
- Set 2: 4x102.5 kilos
- Set 3: 3x105 kilos
- Set 4: 2x107.5 kilos
- Set 5: 1x110 kilos
Advocates of this system like it because it teaches the body to perform a repetition with a real maximum weight for one repetition. They believe that you can't go from performing sets of 8 reps to a true 1RM weight until you teach your nervous system to recruit the higher threshold muscle fibers.
As you perform the prescribed sets and reps, increase your starting weight and recalculate the pyramid.
The oscillating wave program
This program has not been scientifically studied and in some ways it goes against standard practice, but it still works.
The program uses 3 varying repetition schemes, 3 varying tempos and 3 varying rest periods - all in the same 5 day split.
- Day 1 is dedicated to biceps, triceps and shoulders.
- Day 2 is dedicated to legs
- Day 3 is training free
- Day 4 is dedicated to chest and back
- Day 5 is another non-training day
- On day 6 the split starts again.
The first biceps/triceps/shoulder training session is dedicated to strength training. The reps are very low (3 to 6 reps), the pace is slow (3121) and the rest periods are long (at least 120 seconds).
The next training session on the following day - legs - is dedicated to hypertrophy training. The number of repetitions is moderate (8 to 12) - just like the tempo (2020) and rest times (90 seconds).
The third training session, which follows a day off, is for chest and back. This training unit is dedicated to endurance training. The number of repetitions is high (15 to 20), the tempo is explosive (10x0) and the rest intervals are short (60 seconds).
After another day off, the split starts again, but this time you perform hypertrophy training for the shoulders and arms (8 to 12 repetitions), endurance training for the legs (15 to 20 repetitions) and strength training for the chest and back (3 to 6 repetitions).
You continue to vary the type of training for each muscle group with each subsequent 5-day split. To look at it from a different angle, when you train arms and shoulders for the first time, perform strength training with low repetitions (3 to 6). The next time you train your arms and shoulders, perform hypertrophy training with moderate repetitions (8 to 12). The third time you train your arms and shoulders, perform endurance training with a high number of repetitions (15 to 20).
And then start the cycle again with a low repetition workout.
Each muscle group is trained in this way. Never use the same repetition range for the same muscle group twice in a row. In addition, you never perform two training sessions in a row using the same repetition range.
Of course, in this article I have in no way documented all the training methods that are out there - probably not even a tenth of them. However, the methods I've included in my little black book are some of my favorites and if you want to try them, you should.
From TC Luoma | 12/22/00
Source: https://www.t-nation.com/training/little-black-book-of-training-methods
