Saturday, April 21, 2018
Friday, April 20, 2018
Canadian Weightlifter Christine Girard Awarded Gold Medal from 2012 Olympic Games
In what could best be described as a long time coming, -63kg Canadian weightlifter Christine Garard can finally call herself an Olympic Champion. Girard will be awarded gold in the 63kg weight class from the London 2012 summer Olympics.
Yesterday, CBC Sports Canada reported that the IOC has confirmed that Girard would be awarded the gold medal after the Beijing 2008 and London 2012 Summer Olympics prohibited substance retest failures. In 2012, Girard initially finished third in her weight class behind Maiya Maneza of Kazakhstan and Svetlana Tsarukaeva of Russia.
Maneza and Tsarukaeva both failed retests, and Girard first got wind of the situation back in the summer of 2016. This gold makes Girard the first ever Canadian female athlete to win gold weightlifting, and only that country’s third female athlete overall to medal in weightlifting.
This marks the second time Girard has been moved up in Olympic medal placings due to drug retests failures from fellow competitors. Girard initially won fourth and was moved to third at the Beijing 2008 summer Olympics, , then at the London 2012 Olympics she finally landed on the podium in third.
At the London 2012 Olympics, Girard originally earned fourth in the snatch with a 103kg first attempt and second in the clean & jerk with a 133kg second attempt, which put her third overall with a total of 236kg.
After she earned bronze in 2012 Girard went on the record telling The Toronto Star, “It is very hard to describe how I feel. Four years ago in Beijing I came fourth, and since then I have spent the past four years training through injuries and various changes in my life to get to this moment. All I have been thinking about is getting on the podium. Now I have reached it. It feels good.’’
At the time of the quote, Girard was ecstatic about her placing. Now, almost two years later, Girard can reap the joys of being an Olympic champion.
Feature image from RadioCanada Manitoba YouTube channel.
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Advanced Methods for Strongman Athletes: Instinctive Training
I had about 20 years of training and coaching under my belt when I turned professional in strongman. By then I had done thousands of presses, pulls and squats. I had also taught and observed 10 times as many as I had performed myself. This accumulation of experience has given me a deep understanding of the human bodies reaction to stress and stimulus. I was in my mid 30’s at the time and made the decision to drop all formalized training and attempt to train by feel; A.K.A. Instinctive training. I made my biggest gains during that time and I also worked harder than I ever had. This seemingly simple method is inherently complex and should only be attempted by those with a deep understanding of themselves and the sport. I will lay out some parameters for those interested in attempting it.
[Read the author’s take on training grip for strongman and other strength sports!]
The secret in instinctive training lies inside the ability to properly answer the question: “What am I capable of today and how will it affect me tomorrow?”. You must know without a doubt the answer to this inquiry. If you are guessing at the outcomes you will cost yourself plenty of progress by either over or under training. You must also possess the following characteristics:
Self Honesty: It is imperative you answer the following questions without your ego getting involved or practicing self-deception.
- Am I being lazy today or avoiding work? Can I overcome it?
- Will this next set stimulate or incapacitate?
- Why did I miss the lift and was it technical or emotional?
- Was that last make a fluke or true good lift?
Discipline: Instinct doesn’t mean training what you want, it is training what you need.
Clarity and focus: Since the program isn’t traditionally structured the need to keep accurate numbers and interpret them is key. While you may feel like you are making progress the numbers do not lie. The best instinctive trainers know (without a doubt) what movements will work for them and how their time is best spent. Without out this capacity the athlete is just experimenting and that phase should be long past.
To be effective, one should have a long term game plan in place for their training even when going by instinct. I maintained my Eastern European style of high intensity, low volume training by doing four sessions per week of weights and two additional cardio only days. I knew that I made my best strength gains on two to three reps and gain endurance in the ten rep range. I didn’t need more mass, but had to train to maintain composition. My maximum lifts were comparable to other pro athletes and I am predisposed to cardio events so I chose to focus on improving them.
Each time I took a platform I listened to my body. How was my rest the night before? Is there something I need to clear from my mind before beginning? Do I have issues from the previous session? Once i felt warmed up and comfortable with my answers I would begin work sets. After each one I would begin the next set of questions. Do I need another set? Should it be heavier? Should I cut a rep or add one?
This process would go on during the session until I was satisfied that I had done the correct amount of each exercise for the day that would stimulate growth and allow me to train the next day. I became less focused on what numbers did I hit today but on how effective was the weight I lifted at the long term goal. As long as I made progress every few weeks of even just a few more pounds lifted I knew I was on track. After all, when you are near the limit of what your body is allowing you to accomplish, anything closer to that absolute ceiling is progress.
Training on instinct gives the athlete the ability to increase workload when they are capable and back off when they are stressed and still make progress. I personally trained much harder this way because I knew what I had left in the tank and would manage my ability much better. I never went through the motions on a set or exercise because if something wasn’t clicking I had the freedom to change it or move on to the next movement. I developed the ability to get in to immediate flow (a great book for athletes is Flow in Sports by Csikszentmihalyi) and train unhindered by a rigid structure. If you feel that it may be time for you to experiment with this concept give it a short eight weeks to see if you can handle the demands of training without programming.
Editor’s note: This article is an op-ed. The views expressed herein and in the video are the author’s and don’t necessarily reflect the views of BarBend. Claims, assertions, opinions, and quotes have been sourced exclusively by the author.
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Thursday, April 19, 2018
Wednesday, April 18, 2018
Tuesday, April 17, 2018
31 Pounds of Meat for 5 Days: Watch Brian Shaw’s Grocery Run
After the training, one of the most fascinating aspects of the sport of strongman is the inhuman amount of food these guys eat. In this year’s fantastic documentary Born Strong, Shaw describes his diet as something akin to “reverse anorexia” and “a necessary evil, so to speak.”
Last time he tallied up his calories for his viewers, he was eating some 12,000 calories per day, so it may come as no surprise that he does his shopping at Costco. The chain focuses on wholesale and bulk goods and is currently the world’s largest retailer of prime beef, rotisserie chicken, and organic foods.
Shaw recently took his viewers for a walk through Costco to show what an average shopping trip looks like for five days of food.
Since he consumes about six pounds of meat every day, Shaw picked up 9 pounds of sirloin and 22 pounds of bison. He wryly notes that every time he checked out, the cashiers used to ask him if he was throwing a party. Nope, just an ordinary week of eating.
It’s a lot of fuel really, but it’s what it takes, it’s what I have to do. With all of the training and hard work I put in, I have to fuel my body up.
It’s definitely a lot of eating, but I go through it all the time. It’s part of the job, really.
Then there’s the cost for five days of food for him and his family: $485.
Obviously it’s not cheap to eat the way I do and consume the amount of food that I do, but (…) it’s the cost of doing business, it’s part of being a strongman and part of trying to be at the top and fuel my body the way that it needs to be fueled.
A final interesting note is that Shaw is crazy about chicken stock, buying carton after carton and saying he mixes it with his steak and rice or his bison and rice all the time. He doesn’t explain why, but in this next video he talks a lot about his deliberately high sodium intake, which may be related.
Right before he uploaded the shopping trip, Shaw posted a video called “Meathead Prep” which shows what he does with all that meat: makes burgers.
If you’re interested in learning more, check out his roundup of a full day of eating, which consists of a surprising amount of Cinnamon Toast Crunch.
Featured image via SHAWSTRENGTH on YouTube.
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Monday, April 16, 2018
Watch Brian Shaw Deadlift an SUV as He Trains for World’s Strongest Man
Everyone’s talking about their predictions for Hafthor Bjornsson at the World’s Strongest Man this year, but Brian Shaw has posted a little reminder that he’s one of the most respected and feared athletes in the game.
He just uploaded a montage of training highlights that revealed some interesting insights into how a man warms up for something as monumental as an SUV deadlift. Check it out below — this is a man who prepares.
Theragun on the forearms, resistance bands for his posterior chain, a mouth guard, rack pulls, more posterior chain prep, upright rows, single arm machine rows… and then comes the truck pull. To be fair, we’re not 100 percent sure these exercises were all performed sequentially, but this is a heck of a back day.
[How does someone even train for a truck pull? Read our complete guide!]
Shaw also posted a video this week on one of our favorite subjects: the insane amount of food that strongmen have to eat. We’ve written before on what makes up the man’s 12,000 calorie per day diet, but this latest video focuses on meat prep. And this guy eats a lot meat: thirteen pounds of steak and bison for two days of food. Check out his knurled spatula at the 10-minute mark.
[How much does it cost to feed Brian Shaw and Hafthor Bjornsson for three days? It’s hard to believe.]
The thirty-six-year-old has competed at the last ten consecutive World’s Strongest Man events and with four wins — his last in 2016 — he’s one of the most decorated athletes in the sport. He shares his four-win record with Lithuanian legend Zydrunas Savickas and the Icelandic athletes Magnus Ver Magnusson and Jon Pall Sigmarsson. Only one man has won the title five times: Poland’s Mariusz Pudzianowski, whose most recent win was at the 2008 event that was held in West Virginia.
Shaw came third in last year’s event after Eddie Hall and Hafthor Bjornsson, and with Hall not competing this year, there’s an argument to be made that it’ll all come down to Shaw and Bjornsson. The Icelandic giant is almost seven years younger and an inch taller, but Shaw does have experience on his side. We’ll be on the edge of our seats.
Featured image via SHAWSTRENGTH on YouTube.
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Friday, April 13, 2018
Thursday, April 12, 2018
The Nutritional Differences Between Fresh and Frozen Fruits and Vegetables
Vegetables and fruits are, or at least should be, staples in every strength athlete’s diet. This isn’t an article intended to persuade you to eat more produce; if you want that you can visit any generic major media outlet or my grandma’s house.
This article is intended to highlight the differences between frozen vs. fresh vegetables and their nutrition. Frozen tends to get a bad wrap when it comes to nutrient composition, and is often seen as the option that comes with decreased nutrient density over time, but is that necessarily true?
In a recent YouTube video shared by Jeff Nippard, he dives into the science behind fresh vs. frozen fruits and vegetables and their nutrition. Check it out below.
What was possibly most interesting about Nippard’s video were how many factors can influence a fruit and vegetable’s nutrient density. For example, fresh produce alone has a ton of factors that can influence nutrient density from growth to consumption. Some of these factors include things like,
- Time of Season
- Transportation Time
- Handling Procedures
- Forecast During Growth
- Growing Process
Then, on top of that, there are even more variables that can be factored in to influence nutrients. For example, this 2017 study that Nippard brought to attention in his video highlighted three different types of produce on how their stored and the nutrition analysis that came along with each.
The three types of produce in question were fresh, fresh-frozen (fresh, then frozen for five days), and frozen. Researchers found that there was variance between the amounts of vitamins and minerals in both frozen and fresh, some had higher compositions, while others had lower. So, not only does preparation of produce influence nutrient density, but vitamins and minerals will naturally vary in each setting, too. Then, outside of those two, fresh-frozen produce showed a consistently lower nutrient density.
Nippard suggested to not stress the data’s suggestions too heavily, as the differences described in the research were pretty minimal. And at the end of the day, what’s most important is consuming nutritious whole foods.
The post The Nutritional Differences Between Fresh and Frozen Fruits and Vegetables appeared first on BarBend.
Wednesday, April 11, 2018
Kilo for Kilo: Weightlifters Are Some of the Strongest Athletes On Planet
There’s no denying that body type can play a monumental part in one’s success in strength sports. No matter the strength sport, there will always be a body type that responds better to certain activities, and this logic reigns especially true in the sport of weightlifting.
This isn’t to say that elite weightlifters are limited to certain anthropometrics, genetics, and dimensions, but there are a few truths between the world’s best and how they’re designed.
A few days ago, the Olympic YouTube channel published a video titled, “Anatomy Of A Weightlifter: What Are Dmytro Chumak’s Biggest Strengths?”. It was a really interesting video that covers one of Ukraine’s best weightlifters through a variety of tests and assessments. It reminds us a lot of the 3D Weightlifting Technology video we wrote on last year from the Olympic YouTube channel.
The first test they take Chumak through is a Bod Pod. This is one of the most accurate ways to assess body fat and lean muscle mass. In the video, when the researcher informs Chumak that he’s sitting at a very lean 9.5% body fat, he simply responds with, “Yes, not bad, I’m very happy.”
To assess relative strength, the researchers used a Dynamometer grip test. In many research settings, scientists utilize a grip test to safely assess maximal strength, and we’ve actually written on this topic before.
Upon completion of the test, Chumak is told that his combined force production is 134kg, which is one the best scores he can produce for all sports, his weight, and maximal physical capabilities.
Image courtesy Olympic YouTube channel.
The next tests, and possibly the most relevant for other weightlifters reading this now were the Isometric Thigh Pull Test, Isokinetic Dynamometer Test, and the Wingate Test. These tests are all designed to assess Chumak’s peak force production and anaerobic capabilities.
How did he perform compared to other weightlifters and top level athletes? Check the whole video out for his results!
Feature image from Olympic YouTube channel.
The post Kilo for Kilo: Weightlifters Are Some of the Strongest Athletes On Planet appeared first on BarBend.
Tuesday, April 10, 2018
Monday, April 9, 2018
Sunday, April 8, 2018
Saturday, April 7, 2018
Friday, April 6, 2018
Hypertrophy Training Sets and Reps
In an earlier article we discussed the definition of hypertrophy and how strength, power, and fitness athletes can benefit from training for hypertrophy at specific phases of the annual training program. The goal of this article is to offer coaches and athletes a general outline for hypertrophy training programming and offer insight on the importance of moderating total training volume (sets x reps) to avoid over-training and allow for hypertrophy adaptations to take place.
What Are Reps and Sets?
When prescribing exercises, we have a few variables to consider. Among those variables are the total number of sets, reps (repetitions), intensity (how heavy the weight it relative to either to one-rep max or rate of perceived exertion), rest periods, exercise order, and frequency (how many times per week, typically).
Sets are the total number of complete rounds of repetitions someone would so in a workout. Repetitions make up one set, which rep ranges can go from 1 to, well, as high as your heart (and/or body) desires. For example, if you wanted your lifter to squat 100kg five times in a row, and do that 3 separate times with 90 seconds of rest in between each grouping of 5 squats, the squat prescription would be 3 sets of 5 reps at 100kg, with 90 seconds rest.
How Reps and Sets Can Impact Hypertrophy
When looking to increase muscle hypertrophy, science has shown that one of the most important factors for increasing the size of the individual muscle fibers (muscle hypertrophy) is overall training volume. Higher training volumes, to an extent, have been shown to increase hypertrophy, helping coaches and athletes build guidelines for exercise prescription. Note, that muscle tissue has also been shown to have a response to loading as well, which is why the below guidelines allow for an athlete to use moderate-heavy loads for moderate-higher repetition ranges done for moderate-higher sets.
General Sets and Reps Guidelines for Hypertrophy Training
The below guidelines are geared for the any individual looking to build general muscle hypertrophy with no specific sport-goal (other than have a solid foundation). There has been some research suggesting that more advanced strategies for hypertrophy may be better suited for more advanced strength, power, and fitness athletes, however most of this is theoretical. Nonetheless, the below guidelines are generally accepted as the basis for nearly every single beginner and intermediate lifter, athlete, and sport. Note, that the below guidelines include a wide range of goals; power, strength, muscle hypertrophy (highlighted), and muscular endurance.
| Training Goal | Total Working Sets | Repetition Ranges | Training Intensity (% of 1RM) |
| Maximal Strength/Power | 3-5 | 1-3 | 85-100 |
| Functional Strength and Hypertrophy | 4-6 | 4-6 | 75-85 |
| General Hypertrophy | 3-5 | 7-10 | 65-75 |
| Muscular Endurance | 2-4 | 11+ | <60 |
It is important to note that the total amount of sets is influenced greatly by training frequency. When looking at the effectiveness of a training program for building hypertrophy, we must look at the total volume across the entire week, month, or program. For example, when looking at increasing leg hypertrophy, total working sets (for most, drug-free lifters) across a week can range from 12-20 total working sets based on an athlete’s ability to recovery and/or level of fitness (more advanced athletes may not be able to handle as much loading due to moving more weight over time).
The above chart is assuming that the lifter has a baseline understanding of their 1RM of a compound lift (like the squat, deadlift, bench press, etc.). These guidelines can be manipulated (primary total sets per exercise) so that each muscle group can receive anywhere from 12-20 total working sets per week from a wide array of compound exercises. For example, when programming for leg development, you you have a lifter perform the back squat, front squat, and box squat each week (on separate days), for 5 sets of 8-10 repetitions. This would be a total of 15 working sets per week. Coaches would need to monitor training and recovery to see if this loading (15 total sets is too much volume) is too much to recover from over time.
More Workout Building Tips
Take a look at some of our top workout building and exercise programming articles below!
Featured Image: Martin Romero Photography
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Thursday, April 5, 2018
Deadlift Party: Cailer Woolam, Larry Wheels, Jujimufu, and Tom Cruise Max Out
Alright, this may or may not be one of the cumulatively heaviest deadlift articles we’ve ever written.
Over the weekend, a few of strength sports most notable athletes met up for an excursion of lifting and activities down in North Carolia. Jon Call, aka (Jujimufu), is no stranger to hosting a variety of athletes at his house and garage gym. Here, he and his filmograper Tom Boyden shoot videos focused on lifting and…other things, like putting Clarence Kennedy in an ice bath.
This past weekend, Cailer Woolam (Dr. Deadlift), Larry Williams (Larry Wheels), Tom Cruise (Black Tom Cruise or BTC), and Jujimufu had one of the heaviest deadlift parties we’ve ever seen. If you follow any of these athletes on social media, then we’re guessing you could probably assume out it went.
Let’s just say, there was a lot of hype, ammonia, and weight moved, which was enough to literally shake the foundation of Jujimufu’s garage, and in Tom Cruise’s words, the internet.
Personally, I’d recommend checking out the whole video. Besides the heavy lifting it was really entertaining to watch this group come together to move weight. In case you only have time to watch part of it, I included each athlete’s top sets below.
Note, because someone will probably call it out, there was a reverse band on the bar, but it’s still insane amounts of weight.
- Jon Call: 735 lbs / 333kg x 1 rep
- Tom Cruise: 845 lbs / 383kg x 2 reps
- Larry Wheels: 845 lbs / 383kg x 5 reps
- Cailer Woolam: 905 lbs / 411kg x 1 rep
Arguably the best part of the video is the dynamic this group forms. Also, if you thought the above video was entertaining, then you’re in luck. Earlier today, Jujimufu published a second video on his channel that takes everyone through a series of events in an American Gladiator format.
We’re not sure how many more videos will be published with this group, but we hope they’re not done.
Feature image from Jujimufu YouTube channel.
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Wednesday, April 4, 2018
Tuesday, April 3, 2018
Dumbbell Glute Bridge – Muscles Worked, Exercise Demo, and Benefits
In this article we will discuss the dumbbell glute bridge, a glute-building exercise that can be done by most level lifters in most gyms and training facilities. In the below sections we will cover the proper dumbbell glute bridge setup, exercise technique, and the benefits of performing such a glute intensive movement.
Muscles Worked
The dumbbell glute bridge isolate the glutes to a high degree, which is why it has such an impact of glute engagement, development, and performance. Note, that the dumbbell glute bridge may also require the hamstrings and lower back to act isometrically to stabilize the body so the glutes can promote force and moment at the hip.
Dumbbell Glute Bridge Exercise Demo
In the below video the dumbbell glute bridge is demonstrated. Note, that this exercise can be done with a pad (for added comfort) as well, however it is often limited by the total amount of loading one can balance and stabilize on their hips. If this is an issue you are dealing with, please read below regarding the barbell hip raise option.
5 Benefits of the Dumbbell Glute Bridge
In the below section five (5) benefits of the dumbbell glute bridge are discussed, each highlighting a specific aspect of force output, explosiveness, overall athletic performance, and/or general health and muscle function for most individuals (strength, power, and fitness sports).
Glute Activation
Dumbbell glute bridges are a great weighted option to increase glute engagement eiter prior to lower body training or simply to induce new muscle activity in dormant glutes. Dumbbell glute bridges can be used in class settings, hotel and home gyms, and just about anywhere else making them a great glute activation exercises for any setting.
Build Stronger Glutes
When looking to add basic muscle hypertrophy and strength to the glutes, movements like the deadlift, squat, lunge, and dumbbell glute bridge can be used to do exactly that. The dumbbell glute bridge is a great accessory exercise to perform (in addition to performing deadlifts, squats, and lunges) either before or after main strength work to increase glute development.
Alleviate Knee and Lower Back Pain
When the knees and lower back hurt during movements like deadlifts, squats, and other acts of daily life (running, standing, walking, etc); we can often consider weak glutes as a contributing factor to the pain (try these foam roller exercises for the glutes as well). Additionally, when the glutes lose tension in the bottom of the squat, the lifter typically must place more loading into the quadriceps which can increase loading onto the quads and knee joint. Note, that if you are experiencing any pain in the knees and/or hips, it is best to first seek a qualified physical therapist or medical profession, especially if you suspect a more serious injury (herniation, lumbar discs issues, knee ligaments, arthritis, etc).
Explosive Hip Extension
The glutes are a powerful muscle group that are part of the posterior chain (glutes, hamstrings, and spinal erectors). The posterior chain is responsible for hip extension, which lies at the basis of most strength and power sports such as weightlifting, powerlifting, strongman, and athletics. Additionally, hip explosiveness contributes to an athlete’s jumping sprinting abilities, which can have positive impacts in both competitive sports and fitness.
Aesthetic (and Athletic) Glutes
I’d be lying if I said I didn’t train squats and pulls because I like the way the make me look. Glute bridges are one of the most effective exercises for targeting the glutes, which just so happens to be a pretty aesthetic muscle, regardless of your sport. Adding this into your workout for all the other benefits (ya know, for improving performance) is he key, but also understand that you may find some additional benefits (like this one) from doing those glute bridges as well.
Can’t Add Enough Weight? Try This Instead…
The dumbbell glute bridge is a fine glute exercise when you are in a jam and without a barbell. The issue with the dumbbell glute bridge is that the dumbbell itself can often roll around the hip crease and/or simply be too large and uncomfortable to use if you are a stronger athlete looking to raise anything over 40-50 lbs. The barbell hip raise at this point offer all of the above benefits AND allows you to place the load in the hip crease more effectively and with greater comfort. By doing so, you are able to load this glute bridge significantly more (hundreds and hundreds of pounds more, like James Harrison’s 675lb hip raise for reps session).
Featured Image: Meena Sharif on YouTube
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Monday, April 2, 2018
Saturday, March 31, 2018
Check Out 97 Year Old Powerlifter Edith Traina
“I discovered that in the dance and theater, most acts are about three minute long, so whatever performance I did in order to get the applause of the audience, I had to do something for about three minutes. With powerlifting, in three seconds you reach down, get the bar, pull it up, and then you the applause. That’s a lot easier.” – Edith Traina
In a lot of ways, 97 year old powerlifter Edith Traina is right on the money with that statement. Yeah, powerlifting is a lot different when it comes to dance and the amount of time the body is required to perform for an applause.
The Tampa Bay Times recently reported on a group of senior aged female powerlifters who forge on in their training, even though they’re often the only ones competing in their weight divisions at meets. Throughout the year, the powerlifting grandmas training out of Strong Life Tampa Bay, Florida compete in about six competitions a year. Last fall at the Hillsborough County Senior Games, Traina earned gold in her weight class with a 60 lb bench press and 130 lb deadlift.
“Turns out that since I have been powerlifting, which is about five years now, my breathing has improved, my COPD [is not completely gone], but it’s certainly not only under control, it’s so manageable that I hardly even think about it anymore.”
[It’s never too late to start, here’s how to start powerlifting after the age of 40!]
It’s no secret that resistance training offers a plethora of health benefits that extend far past the muscle gained under the bar. In the video, family physician Dr. Tanya Gold actually discusses how after following and working out with these ladies, she changed her mind on her perception of “lifting heavy” at older ages.
Dr. Gold points out that after the age of 30 you can lose upwards of a pound of muscle a year, and lifting heavy is one of the best ways to combat this loss.
To conclude the video, Traina sums up lifting for most strength athletes perfectly, “And on the mornings I really don’t want to go to the gym, I have to remind myself, ‘If I want to breathe, then I need to participate.'”
Feature image from Tampa Bay Times article.
The post Check Out 97 Year Old Powerlifter Edith Traina appeared first on BarBend.
Friday, March 30, 2018
Thursday, March 29, 2018
Deconstructing Your Strongman Training Program
Everyone who hires a coach (or a programmer) has the faith that they are picking the right person for the job. In the client’s mind the money they are spending will get them information that is better than what they can get for free on the internet, or is better than what other coaches have to offer. While this can hold true some of the time, this is not going to be true in other circumstances. No matter what you believe to be true, the end result will come out in your performance. This is ultimately a good test of the coaching. You also should chose a programmer that has some experience in the sport of strongman. It is a very unique sport with demands that you can not understand until you have been there.
Many times, decisions are based on emotional reasons and we forget to use our logic to make a good decision. By taking a look at what has been provided with us, you can examine your program and work with your coach more closely in its implementation at any stage of the game.
Step One: Understanding Volume
Volume is simply the amount of weight moved in a session. Expressed mathematically, it is Weight x Sets x Reps. This easy concept is the base of all your programming. To get stronger on the press, pull and squat, science indicates low volume with frequent sessions will be the most effective way to train. So first, your program should match the amount of days and time you will hit the gym and spread the volume out over those days. The more days you can train, the faster you will get strong. This is due to being able to train at higher intensity.
Step Two: Intensity
This is where most trainees get confused. I am not talking about walking into the gym with your pre-workout kicking in, turning Rage Against the Machine all the way up, and simply working until you are shot. What we are referring to is the amount of weight moved in a set in relationship to your maximum poundages. When the intensity is high, the amount of reps will be lower. An example of this may be 3×2 at 90% or your one rep max for an overhead.
In strongman you must also account for how damaging some of the exercises can be to your central nervous system and joints and tendons. Doing tire flips, stone loads and circus dumbbell at a high percentage of max can take its toll if done for long periods.
Step Three: The Exercises
Obviously this is what you are doing in your session. Are you doing just squats, or squats and leg exercises together? Maybe full body every session? Are there some bodybuilding exercises involved like curls? There can be synergistic flow in the combination of movements and there can also be antagonistic movements. I still believe bar, dumbbell and kettlebell work should be the base of you program to assist the odd object lifting. Bent over rows and front squats go a long way in helping the front squat without having to use the implements themselves.
Step Four: The Program or Periodization
The combination of the above in a program is what you are paying for. After laying the above lengthy foundation, I will now help you look at what you paid for (or got free) and analyze it out of the box. This can save you valuable time if this program is not up to snuff. Now that you have a general concept of what makes a program let’s look at it constructively.
Does the program make good use of your time?
- Make sure that if you can train five days, that the program takes this into consideration and makes good use of those days.
- Is it reasonable to do the work listed in a set amount of time? If not, what can be cut?
What is the relationship between volume and intensity?
This is the key! In a well organized program the volume and intensity will increase over a set period of time. Then just as importantly, taper off in the weeks nearing a contest. Check the sets and reps over the course of a few weeks. If week one has you doing 3×3 at 80 percent for three exercises, and a month later you are doing 5×3 at 90 percent, you are on the right track. Just as importantly you should see that cut back a few weeks prior to your meet (maybe 3×2 at 85 percent) to help you recover for the contest.
The increase in work over the course of the program should also be gradual. Just a small increase every week in sets or reps or weight. Your body will only make small strength gains in recovery, so big jumps here will set you up for failure. Slow consistent gains will help you avoid injury and make consistent long term progress.
Do the exercises make sense?
Exercise selection is just as important and it all starts with a good base. For anyone who lifts anything, I believe the squat is going to be the key to your program. Heavy or light, high or low, front or back, squats are a total game changer. I can’t recall anyone I’ve ever met of merit in this game without a great squat. I also think at least two sessions a week should have squats built into them. The rest of the time needs to see you rowing and pulling up, practicing your press and making sure you are building a rock solid posterior chain. If you are lacking on the hard core basics, ask why!
If you are leading up to a specific event does the program compliment this? If you have a log coming up in eight weeks are you doing overheads with that, cause using a axle here wouldn’t make much sense. If it’s a heavy static type event the front carries and sled work should cut to maintenance levels. Being in the right shape has plenty to do with doing the right work!
If you have part of your program dedicated to muscle growth and mass building then make certain the amount of hypertrophy work isn’t interfering with your strength recovery. This “side work” should be the first thing to go if you are pressed for time or your strength gains are suffering.
Does the program address the goals you specified or need to work on?
- If you need conditioning work is this implemented and does it get more difficult over time?
- If you are looking to add to your press is this prioritized in your training? It should seem odd to you if want to break a log record but 50% of your time is spent rack pulling and tire flipping.
- Do you have the equipment you need to complete the program? Make sure you make the programmer aware of things you don’t have so they don’t need to rewrite it. It’s hard to box squat without a solid box.
By breaking your program down with some simple math and common sense you should have a road map that you can understand that will aid in your training. A great program will give you a direct route to success and avoid too many scenic routes and detours.
Editor’s note: This article is an op-ed. The views expressed herein and in the video are the authors and don’t necessarily reflect the views of BarBend. Claims, assertions, opinions, and quotes have been sourced exclusively by the author.
Images courtesy Michele Wozniak
The post Deconstructing Your Strongman Training Program appeared first on BarBend.
Win a Transformation Supplement Package from Legion Athletics!
Spring means more training and better weather, so we’re teaming up with Legion Athletics to give two lucky winners a supplement package worth $262! One men’s package winner and one women’s package winner will each receive a curated selection of Legion Athletics products, perfect to help you hit those summer strength and physique goals.
Enter below to win!
[Check out our review of Legion’s PULSE Pre Workout HERE.]
The post Win a Transformation Supplement Package from Legion Athletics! appeared first on BarBend.
Wednesday, March 28, 2018
5 Benefits of Sumo Deadlift High Pulls
In this article we will discuss the sumo deadlift high pull, a powerful posterior chain exercise that can increase strength and hypertrophy of the hips, hamstrings and back; and more. Below we will discuss five main benefits of the sumo deadlift high pull, which are also discussed in the sumo deadlift high pull exercise guide.
Sumo Deadlift High Pull Exercise Demo
In the below video the barbell sumo deadlift high pull is demonstrated. Note, that this exercise can also be done using dumbbells, kettlebells (single or double), and other various types of resistance.
5 Benefits of the Sumo Deadlift High Pull
Below are five benefits of the sumo deadlift high pull that coaches and athletes can expect to gain when programming this movement into a workout program. Note, that many of benefits below can also be said about simply performing high pulls/upright rows and/or deadlifts, but the combination of the two in the sumo deadlift high pull takes things to a whole new level.
Posterior Chain Development
Deadlifting in general can increase strength and hypertrophy of the glutes, hamstrings, and back; all of which are critical muscle groups that make up the posterior chain. When looking to increase athletic performance for activities such as running, sprinting, jumping, power sports, etc we find that increased hip and hamstring strength is a great indicator for athletic performance. Performing the sumo deadlift high pull does have its limitation in developing maximal strength and hypertrophy of the hips and hamstrings as the upper body (from the high pull) often limits the total training load (volume + repetitions) a lifter can handle since the hamstrings and hips are a much stronger muscle group than the upper body. In this case, it may be best to focus on the sumo deadlift separately to maximize glute and hip strength.
Foundational CrossFit Movement
While this may or may not actually be a benefit, it is beneficial for CrossFit members and athletes to master this moment as it is one of the nine pillar exercises in CrossFit programming methodologies. The sumo deadlift high pull is often seen in metabolic conditioning sets or for muscle building in most gyms at some point throughout the year.
Power Output Abilities
Increasing the power output of the posterior chain (see above benefits) is key for explosive movements in sports and training. Movements like the sumo deadlift high pull (and power snatches, power cleans, jerks, push presses, and squat jumps) can increase a lifter’s ability to promote force at increasing higher velocities. This can help a lifter run faster, jump higher, and be generally more explosive. With that said, the sumo deadlift high pull does have its limitation as yet again the upper body may limit the amount of loading a lifter can use relative to the lower body strength capacity. In this situation, the power clean, jumping shrug, or clean pull may be a better option for maximal power development.
Total Body Compound Movement
When looking at which exercises offer athletes and coaches the most time efficient way to stimulate muscle tissue growth, strength, and fitness, we look at movements that induced muscle actions across many joints at once. By doing so, we are able to target many muscles groups at one time, often increasing athleticism, strength, and functional fitness. Movements like the sumo deadlift high pull can be integrated into most programs to increase hip, hamstring, and back hepatopathy, strength, and function.
Metabolic Conditioning
Metabolic workouts are often done with total body, compound exercises that can be done for higher repetitions in a cyclical fashion. The sumo deadlift high pull can be used in metabolic conditioning workouts (as well as some of these sumo deadlift high pull alternatives) to increase aerobic and anaerobic capacity, muscle fatigue, and enhance overall stamina and endurance at high intensities if programmed accordingly.
Build a Stronger Posterior Chain NOW
Start doing these exercises to improve posterior chain strength and performance for bigger, stronger, lifts.
- Why Every Athlete Should Do Low and High Bar Back Squats
- The Strength Athlete’s Guide to Building a Stronger Posterior Chain
Featured Image: CrossFit on YouTube
The post 5 Benefits of Sumo Deadlift High Pulls appeared first on BarBend.
Tuesday, March 27, 2018
Monday, March 26, 2018
Saturday, March 24, 2018
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Thursday, March 22, 2018
How to Build Your First Workout Program (In Three Steps)
One of the more exciting aspects of being a strength coach is programming. There are infinite options and training styles, techniques, exercises, and methods to get an athlete where they need to be. This leaves a lot of room for creativity, but with that creativity there must be logic, which is where programming gets blurry.
A good program should have a flow to it and a centralized goal behind each movement. Haphazardly plugging in exercises in no strategic order can be counterproductive to your time and energy. This article will aim to teach you about a few of the aspects that make a good program, how to select exercises, and other variables to achieve a your goals.
For the sake of brevity, at the end of the article we’ll create a linear styled month long program focused on strength and hypertrophy. Each workout will contain a compound movement, then have complimenting accessory lifts.
1. Understanding Movements
Compound Movements
Compound movements are things like your squats, deadlifts, and presses. These movements are multi-joint and require ample neural drive, mental focus, coordination, technique, and muscle recruitment. For these reasons, we’ll be programming these movements at the beginning of the workout, which many programs also do.
Compound movements are what give you the most bang for your buck in training, so it’s essential we put most of our energy and focus into strengthening them. Not to mention, if you’re a competitive or prospective competitive strength athlete, then these movements need to be strong because they’re your competition movements.
| Powerlifting Compounds | Weightlifting Compounds |
| Back Squat | Clean & Jerk |
| Deadlift | Snatch |
| Bench Press |
Accessory Movements
Accessory lifts are your smaller, or less demanding movements that help create balance in the body and compliment the compounds. Athletes use accessories to improve upon weaknesses, imbalances, and extra volume on targeted muscle areas. Below are a couple examples of upper and lower body accessory movements.
| Upper Accessories | Lower Accessories |
| Incline/Decline DB Presses | Lunges |
| Pull-Ups | Leg Extensions / Curls |
| Face Pulls | Calve Raises |
| DB Shoulder Press | Hip Thrusts |
| Tricep Pushdowns | Romanian Deadlift |
[Learn the DO’s and DONT’s of accessory lifts and assistance work.]
Different athletes and strength sports will require different accessory lifts, but for this article we’re going to cover broader accessory example exercises that could be used in a variety of settings with benefit.
2. Understanding Training Variables
We’ll cover five primary training variables that can be accounted for when creating a program. These five variables listed below in no particular order will weigh the heaviest in terms of programming and moving you towards your goals.
Primary Training Variables
Rest In-Between Sets
Rest is an important factor in a well-made workout program, and can also be used as a training tool. Additionally, you can use rest as a tool to track progressive overload when working towards a goal. For example, if your goal is to progress your muscular endurance, then using a set rest time to hit a certain weight in a certain time frame could help you track gains in a calculated way.
[For more information, check out this guide to rest and what the science suggests about optimal in-between set rest times.]
There are multiple ways to assess how long you should rest, but for the sake of argument and for this program, we’ll use the below timelines for each type of movement. The below ranges will coincide with how the body’s energy systems will respond to various movements and intensities, along with giving them adequate time to recover.
- Compound Movements: 3-6 minutes rest
- Accessory Movements: 60 seconds-2 minutes rest
For the beginner, and for this program, the goal is to hit all of your reps and sets. In terms of rest, use the above time frames, and lift when you feel mentally/physically ready to achieve the reps in your next set. If you need an extra minute for your final set to hit the required reps, then take it.
Reps
It’s generally agreed upon that different rep allotments will equate to different training adaptations. This first program will focus on keeping the compound movement in the general and functional strength range, and the accessory work in the general strength and hypertrophy rep range.
| Adaptation | Rep Scheme |
| Power & Maximal Strength | 1-3 |
| General & Functional Strength | 4-6 |
| Hypertrophy & General Strength | 7-10 |
| Muscular Endurance | 11+ |
Intensity
Exercise intensity will have a correlation with rep schemes, and the lower reps will often contain heavier, more demanding weights. On the flip side, higher reps will be performed with lighter weights. We’ll break down three ways to find your exercise intensity for the prescribed reps and sets within the workout.
1. Beginner: Let the reps dictate the weight. A beginner won’t have the best idea of their true 1-rep max, and most likely won’t know what 80% intensity feels like, or 80% of their 1-RM. As a lifter progresses in the sport, they’ll gain a better understanding of this, but for the beginner, the focus should be hitting the prescribed reps and sets without missing reps. True beginners can aim to slowly add weight each workout, as long as they can hit their written reps and sets.
2. Intermediate/Advanced: Try to program training intensities. Intermediate and advanced athletes can both benefit from using a prescribed training intensities. This intensity will shadow the workout’s micro, meso, and macrocycle, which will correlate to the periodization scheme you’re using. Below is a basic table of rep ranges with often prescribed intensities (these can vary slightly between athletes & coaches).
| Rep Range | Training Intensity |
| 1-3 | 90-100% 1-RM |
| 4-6 | 75-85% |
| 7-10 | 60-75% |
| 11+ | <60% |
[Check out this guide to build your 1-RM calculator in Excel, of if you’re interested in testing your 1-RM, check out these three methods.]
3. Advanced: Rating of Perceived Exertion (RPE) Scale. This is an awesome tool for athletes and coaches, but it takes a lot of experience and understanding to use. The only issue that comes along with RPE is that athletes need a basic understanding of what their body can handle under certain loads, and must have an idea of what autoregulation is, which isn’t a realistic ask for beginners.
[Learn the in’s and out’s of two useful RPE scales you can start implementing.]
Exercise Selection and Order
The exercises you choose for your program are an important factor and should reflect what your primary goals are. For example, if you’re a powerlifter who wants to improve their squat, then it would make more sense to program back squats a little more frequently, as this will have direct carry over to your sport. This stands true for other strength sports and the order of exercises should reflect your focus and energy allotment.
For example, every workout your goal should be progress in your compound movement, then follow it with less demanding exercises to create balance and remedy possibly weaknesses/imbalances.
Back Workout
- Barbell Deadlift or Trap Bar Deadlift
- Back Accessory
- Back Accessory
Leg Workout
- Squat
- RDL
- Leg Accessory
- Core Accessory
Outside of your sport specific movements, it’s also wise to account for the ordering of exercises you choose, as mentioned above. A general rule of thumb is to program compound movements, ones that entail more strength, power, and mental focus, at the beginning of a workout. These are the movements that are giving you the most bang for your buck, so it makes sense to expend the most amount of energy on them.
Although, there may be occasions when you program multiple compound movements in a day, and that’s okay as well. If you plan to do so, then I’d recommend programming the highest intensity movement first, then proceeding as you see fit per your capabilities.
For example, if I’m squatting and deadlifting in the same day, but my squats are at a higher intensity (3 x 3 @ 88%) and my deadlifts are something like 3 x 6 @75%, then I’d put the squats first. Then again, there could be occasions when this doesn’t ring true when specific adaptations are being sought out like fatigue accumulation, but for the sake of this article we’ll use that general program logic as our main reference.
Frequency
Another important variable to account for when creating your own workout program is frequency. For frequency, you could look at how often you’re working out in a week, or even approach it with how often you’re hitting a certain lift or muscle group a week. What’s most important is that you’re choosing a frequency that’s realistic for your energy and time allotments.
Another way to look at frequency is from a balance point of view. Are you training everything equally, or are you leaning towards your strengths? This is a good thought to keep in mind to avoid creating excessive imbalance in things like the pushing and pulling musculatures of the body (think over developed chest guy).
3. Building Your Workout Plan
Once you understand different types of movements and variables that construct a sound program, it’s time to begin building, aka the fun part. Full disclosure, this article is intended to help an athlete build a basic workout template, and will most likely not be the best bet for those heavily involved in a specific sport like powerlifting, weightlifting, CrossFit, and strongman.
Choosing a Timeline & Periodization Scheme
The first step to creating a program is to decide on a timeline and a periodization scheme. A timeline will be your road map, it contains the route you’ll be taking to reach the goal you desire. Your periodization scheme will act as the details and stops within the road map, the scheme you choose will function as the calculated checkpoints for your journey.
In periodization, there are three cycles (also called blocks) to breakdown training timelines: Microcycle (smallest), Mesocycle (middle), and Macrocycle (overview). Coaches will use these timelines, cycles, or blocks to help dictate their workouts per an athlete’s needs, goals, and sport. Check out the visual example below.
There are multiple types of periodization programs, but for the beginner I’d recommend using a linear model. This model will support consistent calculated growth over a gradual period of time. If you’re interested in learning about the other periodization models and when to use them, check out this article I wrote in 2017.
For this article, we’re going to create a month long mesocycle and program accordingly to a linear periodization. Basically, we’re going to build a month long workout with each workout containing a slight progressive overload on movements.
Selecting Frequency
Now that you’ve selected a timeline and periodization model, which will serve as a means to progressively overload, we have to figure out how often we should work out. For the recreational lifter, then I’d recommend going off of broader recommendations for training frequency. A jumping off point could be the recommendations below from the National Strength and Conditioning Association.
- Novice: 2-3x/Week
- Intermediate: 3 for total body training, 4 for split-routines
- Advanced: 4-6x/Week
The above ranges will work for a majority of casual lifters, but if you’re interested in specific training adaptations that accompany different work out frequencies, then I’d recommend giving this article a read.
So, now we’ve selected a month long workout with a linear periodization. For this article, we’re going to to create a program that takes place 3x a week. You can add a day if you’d like, and if you choose to do so, then I’d recommend looking into working with an upper/lower split.
Choosing Exercises
One of the final parts of creating your workout could be considered the nuts and bolts. This is when you select the exercises you’d like to use, along with their reps and sets. These will all coincide with the above two factors and should be constructed in a thoughtful way.
Compounds
Below I’ve made a few lists of a few upper and lower body compounds movements you can select to use in your program. I’ve also linked relevant guides we’ve written on each exercise. Note, I didn’t include the Olympic lifting movements for this program.
| Lower Compounds | Upper Compounds |
| Back Squat | Bench Press |
| Front Squat | Pull-Up |
| Leg Press | Push Press |
| Deadlift | |
| Trap Bar Deadlift |
Accessories
Similar to the compound movements, I’ve made a list of a few lower and upper body accessory movements. There are way more accessory movement than listed below, so I’d recommend using these as jumping off points, then catering movements towards your needs.
| Lower + Back Accessories | Upper Accessories |
| Lunges | Dumbbell Bench |
| RDL | Overhead Press |
| Glute Ham Raise | Floor Press |
| Hip Thrust | Tricep Movements |
| Good Morning | Bicep Movements |
Core
The last list of movements below contain core exercises. For the month long, three days a week workout, we’re going to program a core movement on each day. Below are a couple good options to get you started.
Sets, Reps, and Starting Points
Okay, so now we’ve selected a time frame, a periodization model, have an idea of exercises we want to include, now it’s time to account for reps, sets, and where to start our weights.
Sets
Sets in this workout will be set with static numbers to simplify things. For example, our compounds and accessories won’t contain ranges for sets.
Reps
In compound movements we’ll use set reps because it will be slightly easier to track progress, then for accessories we’ll use ranges to track progress.
For example in accessory movements, if the range is 3 sets for 10-12 reps and you’re able to hit a weight for 3 sets and 10 reps one week, then your goal would be increase the amount of reps you do with that weight until you can perform it for 12 reps all 3 sets. This allows for a slower progression without missing reps due to premature jumps.
Starting Point
This point was mentioned above in the intensity section, but before beginning, you should have an idea of how you plan to program your progressive overload. Below are a couple recommendations a novice and intermediate athlete could use.
- Novice: Let the reps dictate the weight, then make small jumps. Your goal will be to simply hit a consistent weight for the given sets and reps without missing reps. Once you can hit a weight for your sets and reps increase the weight by 2.5-10 lbs the next week depending on how easy it was.
- Intermediate: If you have an okay understanding of your 1-RM maxes, or rough estimates, then you’ll use percentages to dictate your compound sets. In the program below, I’ll make some jumping off percentages for you to follow. Each week the percentage will go up 2.5%.
Your Workout
Now from what was learned above and the information provided, it’s time to fill in your template. I only wanted to do one month because it allows you to gain a feel of programming and it isn’t incredibly time consuming, so you can make adjustments if you need them after 4-weeks.
When selecting your exercises, you can account for your rest time in-between sets if you would like. If you prefer not to set rest times, then rest until you feel equipped to hit your full sets and reps without missing (within reason, of course).
Quick notes: All exercises are to be performed one at a time unless you read something like C1 & C2. This will then mean you’re creating a superset, which you can then decide to perform right after one another, or with a scheduled amount of rest in-between. Once again, your goal is to hit the sets and reps.
Last thing to keep in mind, take rest days in-between workouts. Since this program is three days a week, then you can adjust your days as you feel fit.
Week 1
Day 1: Leg Focus
- A1. Lower Compound: 4 sets x 6 reps / 70% 1-RM
- B1. Lower Accessory (unilateral focus): 3 sets x 8-10 reps
- C1. Lower Accessory: 3 sets x 12-15 reps
- C2. Core Accessory: 3 sets x 15-20 reps
- D1. Weighted Core Accessory: 2 sets x 10-12 reps / time allotment (planks etc)
Day 2: Upper Body Focus
- A1. Upper Compound: 5 sets x 5 reps / 70% 1-RM
- B1. Upper Accessory: 4 sets x 8-10 reps
- C1. Upper Accessory: 3 sets x 6-8 reps
- C2. Upper Accessory (optional: arm focus): 3 sets x 10-12 reps
- D1. Upper Accessory (arm focus): 3 sets x 6-8 reps
- D2. Core Accessory: 4 sets x 10-15 reps
Day 3: Lower Body Focus
- A1. Lower Compound: 3 sets x 5 reps / 75% 1-RM
- B1. Lower + Back Accessory (ideally back focus): 3 sets x 6-8 reps
- C1. Lower + Back Accessory: 3 sets x 10-15 reps
- C2. Upper Accessory (back focus: pull-ups, DB rows, etc): 3 sets 6-8 reps
- D1. Weighted Core Accessory: 4 sets x 8-10 reps / time allotment (planks, etc)
Week 2
Day 4: Leg Focus
- A1. Lower Compound: 4 sets x 6 reps / 72.5% 1-RM
- B1. Lower Accessory (unilateral focus): 3 sets x 8-10 reps
- C1. Lower Accessory: 3 sets x 12-15 reps
- C2. Core Accessory: 3 sets x 15-20 reps
- D1. Weighted Core Accessory: 2 sets x 10-12 reps / time allotment (for planks)
Day 5: Upper Body Focus
- A1. Upper Compound: 5 sets x 5 reps / 72.5% 1-RM
- B1. Upper Accessory: 4 sets x 8-10 reps
- C1. Upper Accessory: 3 sets x 6-8 reps
- C2. Upper Accessory (optional: arm focus): 3 sets x 10-12 reps
- D1. Upper Accessory (arm focus): 3 sets x 6-8 reps
- D2. Core Accessory: 4 sets x 10-15 reps
Day 6: Lower Body Focus
- A1. Lower Compound: 3 sets x 5 reps / 77.5% 1-RM
- B1. Lower + Back Accessory (ideally back focus): 3 sets x 6-8 reps
- C1. Lower + Back Accessory: 3 sets x 10-15 reps
- C2. Upper Accessory (back focus: pull-ups, DB rows, etc): 3 sets 6-8 reps
- D1. Weighted Core Accessory: 4 sets x 8-10 reps / time allotment (planks, etc)
Week 3
Day 7: Leg Focus
- A1. Lower Compound: 4 sets x 6 reps / 75% 1-RM
- B1. Lower Accessory (unilateral focus): 3 sets x 8-10 reps
- C1. Lower Accessory: 3 sets x 12-15 reps
- C2. Core Accessory: 3 sets x 15-20 reps
- D1. Weighted Core Accessory: 2 sets x 10-12 reps / time allotment (for planks)
Day 8: Upper Body Focus
- A1. Upper Compound: 5 sets x 5 reps / 75% 1-RM
- B1. Upper Accessory: 4 sets x 8-10 reps
- C1. Upper Accessory: 3 sets x 6-8 reps
- C2. Upper Accessory (optional: arm focus): 3 sets x 10-12 reps
- D1. Upper Accessory (arm focus): 3 sets x 6-8 reps
- D2. Core Accessory: 4 sets x 10-15 reps
Day 9: Lower Body Focus
- A1. Lower Compound: 3 sets x 5 reps / 80% 1-RM
- B1. Lower + Back Accessory (ideally back focus): 3 sets x 6-8 reps
- C1. Lower + Back Accessory: 3 sets x 10-15 reps
- C2. Upper Accessory (back focus: pull-ups, DB rows, etc): 3 sets 6-8 reps
- D1. Weighted Core Accessory: 4 sets x 8-10 reps / time allotment (planks, etc)
Week 4
Day 10: Leg Focus
- A1. Lower Compound: 4 sets x 6 reps / 77.5% 1-RM
- B1. Lower Accessory (unilateral focus): 3 sets x 8-10 reps
- C1. Lower Accessory: 3 sets x 12-15 reps
- C2. Core Accessory: 3 sets x 15-20 reps
- D1. Weighted Core Accessory: 2 sets x 10-12 reps / time allotment (for planks)
Day 11: Upper Body Focus
- A1. Upper Compound: 5 sets x 5 reps / 77.5% 1-RM
- B1. Upper Accessory: 4 sets x 8-10 reps
- C1. Upper Accessory: 3 sets x 6-8 reps
- C2. Upper Accessory (optional: arm focus): 3 sets x 10-12 reps
- D1. Upper Accessory (arm focus): 3 sets x 6-8 reps
- D2. Core Accessory: 4 sets x 10-15 reps
Day 12: Lower Body Focus
- A1. Lower Compound: 3 sets x 5 reps / 82.5% 1-RM
- B1. Lower + Back Accessory (ideally back focus): 3 sets x 6-8 reps
- C1. Lower + Back Accessory: 3 sets x 10-15 reps
- C2. Upper Accessory (back focus: pull-ups, DB rows, etc): 3 sets 6-8 reps
- D1. Weighted Core Accessory: 4 sets x 8-10 reps / time allotment (planks, etc)
The Big Picture
In the world of strength training, there are a million ways to get from point A to point B. There’s never a one-size-fits-all methodology, so you may find this workout isn’t conducive to your needs, which is okay. What’s most important is understanding the “why” when you’re in the gym. Why are you doing what you’re doing, and is there a sound reason behind it?
If you’re a newer strength athlete and want to get serious about lifting, then I’d recommend seeking out a knowledgeable coach, as this will often be the best route to learn quickly. Although, if you want to take a swing at programming and learning how your body responds to different stimuli, then hopefully this article was able to help in some way.
TL;DR: Choose exercise, do exercise, get gains.
The post How to Build Your First Workout Program (In Three Steps) appeared first on BarBend.