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With summer quickly approaching and Turf Wars a few weeks away, we're shifting gears with our strength training. We're shifting into an accumulation block focused on volume, body composition ad work capacity. We're simplifying the programming for strength and drill the fundamentals utilizing Gironda's 8x8. You'll learn to appreciate how proper strength training can have different effects on your body depending how you adjust your set and rep ranges. "TRAIN FOR SHAPE, AND STRENGTH WOULD FOLLOW" |
| Gironda's 8x8 Method The late Vince Gironda, considered by many to be the first bodybuilding coach - and definitely the most eccentric - referred to 8x8 as the "honest" workout. He opened his gym in Hollywood in 1948 and came to fame due to his ability to create impressive bodies. A-list actors, fashion models, competitive bodybuilders all flocked to his gym during the 1950s-1970s to train under his guidance. He was known as being a madman, had a reputation of being a dictator but he was a body sculpting genius (Sounds like Gerrick). An intense high-volume training system designed strictly for cosmetic improvements, its "honesty" stems from the humbling weight used during the actual workout. Vince prescribed 8x8 primarily for pre-contest situations, and its brutal effectiveness is surprising considering its elegant simplicity. Simplicity leads to less injury and more technical mastery. |  |
How to perform Gironda's 8x8 Workout
Similar to 10x10 or German Volume Training, you begin with 60% 1RM in a given lift (compound movements preferred), and perform 8x8 with 15-30 seconds of rest. This method can be applied for up to four different movements per workout. Anything more than that would completely shock your body.
If you remember German Volume Training and how you felt completing those workouts, the 8x8 may give you some PTSD and traumatize you even more because it's fast with no time for breaks. This strength block is all about training volume. You'll be performing traditional strength training compound movements with controlled tempos but the training intensity will feel like you're running a marathon due to the short rest intervals. You'll be lifting weights and your Myzones will look like you're running sprints which do wonders for metabolic training and fat loss aka shredzzz.
Similar to 10x10 or German Volume Training, you begin with 60% 1RM in a given lift (compound movements preferred), and perform 8x8 with 15-30 seconds of rest. This method can be applied for up to four different movements per workout. Anything more than that would completely shock your body.
If you remember German Volume Training and how you felt completing those workouts, the 8x8 may give you some PTSD and traumatize you even more because it's fast with no time for breaks. This strength block is all about training volume. You'll be performing traditional strength training compound movements with controlled tempos but the training intensity will feel like you're running a marathon due to the short rest intervals. You'll be lifting weights and your Myzones will look like you're running sprints which do wonders for metabolic training and fat loss aka shredzzz.
Benefits of Gironda's 8x8 Workout
1. Build Muscle Hella Fast
8x8 routines are unparalleled in terms of muscle building potential. German Volume Training 10x10 is a close contender. The 8x8 workout is intense and the large volume completed in a short time elicit muscle growth (hypertrophy). This puts tremendous stress on your muscles and forces them to adapt and grow.
2. Burn Fat and Get Shredded AF
8x8 has thermogenic effects, you moving constantly for 45 consecutive minutes of hard work. You're banging out 64 reps of a given exercise at a really fast pace. Your heart rate will be jacked up. Sweat will drip from your skin. Your lungs will burn, but keep your mask on cause COVID is still a thing. Just know that even though you're doing a strength workout, it has conditioning effects. The rapid fire reps burn fat and develop your muscular endurance/work capacity. Your cardiovascular and respiratory systems will get stronger and more efficient. Your athletic performance will improve which will help for Turf Wars.
3. Build Muscle Definition and Density
Muscle definition is created by having low body fat and dense muscles. Muscle density is built by keeping muscles under tension. The slow, controlled movements in 8x8 keep muscles under constant tension (2/0/2/0). There are multiple ways to progress leveraging intensities, volume or density; with the 8x8 we'll be manipulating all of the above.
1. Build Muscle Hella Fast
8x8 routines are unparalleled in terms of muscle building potential. German Volume Training 10x10 is a close contender. The 8x8 workout is intense and the large volume completed in a short time elicit muscle growth (hypertrophy). This puts tremendous stress on your muscles and forces them to adapt and grow.
2. Burn Fat and Get Shredded AF
8x8 has thermogenic effects, you moving constantly for 45 consecutive minutes of hard work. You're banging out 64 reps of a given exercise at a really fast pace. Your heart rate will be jacked up. Sweat will drip from your skin. Your lungs will burn, but keep your mask on cause COVID is still a thing. Just know that even though you're doing a strength workout, it has conditioning effects. The rapid fire reps burn fat and develop your muscular endurance/work capacity. Your cardiovascular and respiratory systems will get stronger and more efficient. Your athletic performance will improve which will help for Turf Wars.
3. Build Muscle Definition and Density
Muscle definition is created by having low body fat and dense muscles. Muscle density is built by keeping muscles under tension. The slow, controlled movements in 8x8 keep muscles under constant tension (2/0/2/0). There are multiple ways to progress leveraging intensities, volume or density; with the 8x8 we'll be manipulating all of the above.
REMINDER, GO TO FRC. DO YOUR CARS AND PRACTICE YOUR MOBILITY DRILLS EVERY DAMN DAY.
1 Comment
By: Gerrick King
Thought German Volume Training was hard?
There is an advanced version called Advanced German Volume Training. And it is way more advanced than regular German Volume Training!
A typical session is roughly 20-30 sets. How we distribute those sets amongst the exercises determines the impact those exercises have. Greater total volume and overall load will have a greater overall impact. Said differently, allocate more sets to an exercise if you want that exercise to have a greater impact. Greater allocation of sets means there is a greater potential for advancement from those exercises.
Have you heard of Pareto's Principle?
Pareto's Principle (aka 80/20 rule, the law of the vital few, or the principle of factor sparsity) states that, for many events, roughly 80% of the effects come from 20% of the causes.
Thought German Volume Training was hard?
There is an advanced version called Advanced German Volume Training. And it is way more advanced than regular German Volume Training!
A typical session is roughly 20-30 sets. How we distribute those sets amongst the exercises determines the impact those exercises have. Greater total volume and overall load will have a greater overall impact. Said differently, allocate more sets to an exercise if you want that exercise to have a greater impact. Greater allocation of sets means there is a greater potential for advancement from those exercises.
Have you heard of Pareto's Principle?
Pareto's Principle (aka 80/20 rule, the law of the vital few, or the principle of factor sparsity) states that, for many events, roughly 80% of the effects come from 20% of the causes.
We are able to leverage Pareto's principle. So it is about determining the greatest ROI generating exercises and setting up sets and reps to maximize benefit from training.
Advanced German Volume Training vs Traditional German Volume Training
What's the Difference?
Let us recap the most important points regarding German Volume Training:
Improvements for Advanced German Volume Training
The advanced component comes from lowering the reps and increasing the corresponding load. So we have more intensity and greater impact on the nervous system. This makes it more advanced.
GUIDELINES FOR ADVANCED GERMAN VOLUME TRAINING:
Training Frequency: Because this is such a demanding program, it will take you longer to
recover. It is recommend working each body part every 5 days, BUT ONLY DOING THE
SAME EXERCISE EVERY 10 DAYS. The routine outlined in the end will make things
clearer. The exercises done in the two different workouts for the same body part should
be similar, yet different enough to tap into a different motor unit pool.
Reps: For the advanced trainee, doing more than 5 reps is a waste of time, as the average
intensity will be too low. The reps should vary for each one of the six workouts (German
Volume Training, like any other training, is only effective for so long). Reps are the
loading parameter to which one adapts the quickest.
Rest Intervals: When trainees start with this method, they often question its value during
the first several sets simply because the weight will not feel heavy. However, there is
minimal rest between sets (about 90 seconds when performed in sequence and 90-120
seconds when performed as a superset), which gives you a process of accumulative
fatigue. Because of the importance of the rest intervals, you should use a stopwatch or a
watch equipped with one to keep the rest intervals constant. This is very important, as it
becomes tempting to lengthen the rest time as you fatigue.
Tempo: For long range movements such as squats, dips, and chins, use a 40X0 tempo;
this means you would lower the weight in four seconds and immediately change direction
and lift explosively for the concentric portion. For movements such as curls and triceps
extensions, use a 30X0 tempo. Advanced trainees, because of their enhanced neurological efficiency, should only use explosive concentric tempos.
Number of Exercises: One, and only one, exercise per body part should be performed.
Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg
extensions are definitely out—squats and bench presses are definitely in. For
supplementary work for individual body parts (like triceps and biceps), you can do 3 sets
of 6-8 reps.
Overload Mechanism: Once you are able to do 10 sets of x reps with constant rest
intervals, increase the weight on the bar by the percentage outlined in the article and
repeat the process. Refrain from using forced reps, negatives, or burns, as the volume of
the work will take care of the hypertrophy. Expect to have some deep muscle soreness
without having to resort to set prolongation techniques. In fact, after doing a quad and
hams session with this method, it takes the average bodybuilder about five days to stop
limping.
Therefore, for an advanced trainee, one should apply a 6-9% increase in load with each
successive rep reduction as outlined in the example below. In other words, each week,
you’ll do fewer reps per set, but increase the weight. And to create a bigger effect on the nervous system, we use Fat Grip, Tempo, and more exercises that require more balance and coordination.
Workout 1:
The goal of the Advanced German Volume Training method is to complete 10 sets of 5
reps with the same weight for each exercise. You want to begin with a weight you could
lift for 10 reps to failure (10RM), if you had to push it. For most people, on most
exercises, that would represent 75% of their 1 R.M. load. Therefore, if you can bench
press 300 pounds for one rep, you would use 225 pounds for this exercise.
So your workout may look like this:
Set 1: 225 x 5
Set 2: 225 x 5
Set 3: 225 x 5
Set 4: 225 x 5
Set 5: 225 x 5
Set 6: 225 x 5
Set 7: 225 x 4
Set 8: 225 x 4
Set 9: 225 x 3
Set 10: 225 x 3
NOTE: When using Advanced German Volume Training, or for that matter, any program - you should keep a detailed journal of the exact sets/reps, load, and rest intervals performed, and only count the repetitions completed in strict form.
Workout 2:
Increase the weight by 6-7% and strive to do 10 sets of 4 reps with that weight. So
workout 2 would look like this:
Set 1: 235 x 4
Set 2: 235 x 4
Set 3: 235 x 4
Set 4: 235 x 4
Set 5: 235 x 4
Set 6: 235 x 4
Set 7: 235 x 4
Set 8: 235 x 4
Set 9: 235 x 4
Set 10: 235 x 4
NOTE: It is not uncommon on the second workout to be able to complete all sets of 4, as
your work capacity will have improved from the first GVT workout.
Workout 3:
Increase weight of Workout 1 by 8-9% and strive to do 10 sets of 3 reps with that weight.
Yes, you are reading it correctly—8-9%, not 6-7%.
So Workout 3 might look like this:
Set 1 255 x 3
Set 2 255 x 3
Set 3 255 x 3
Set 4 255 x 3
Set 5 255 x 3
Set 6 255 x 3
Set 7 255 x 3
Set 8 255 x 3
Set 9 255 x 3
Set 10 255 x 3
NOTE: During sets 6-7-8, you will think your spleen wants to come out of your right eye,
but stick with it as sets 9 and 10 will be the easiest.
Workout 4:
Use the weights you used in Workout 2 and go for 10 sets of 5, which you should do
easily.
Workout 5:
Use the weights in workout 3 and go for 10 sets of 4, which again you should do easily.
Workout 6
By now you should be able to do 10 sets of 3 at 275 pounds with no problem.
Let’s continue to work in 2021 by crushing our nervous system, listening to some Wutang, and getting strong AF.
Advanced German Volume Training vs Traditional German Volume Training
What's the Difference?
Let us recap the most important points regarding German Volume Training:
- You do ten sets of a single "most bang for your buck" exercise.
- You strive to do a pre-determined number of reps on each set, ex: ten sets of ten reps.
- You preferably alternate with the antagonist "most bang for your buck" exercise.
- You only increase the weight once all ten sets are completed with the pre-determined starting weight. The load used is sub-maximal, you do not try to reach failure on all sets, but only the last three should be hard. Basically you get the training effect from the law of repeated efforts.
Improvements for Advanced German Volume Training
The advanced component comes from lowering the reps and increasing the corresponding load. So we have more intensity and greater impact on the nervous system. This makes it more advanced.
GUIDELINES FOR ADVANCED GERMAN VOLUME TRAINING:
Training Frequency: Because this is such a demanding program, it will take you longer to
recover. It is recommend working each body part every 5 days, BUT ONLY DOING THE
SAME EXERCISE EVERY 10 DAYS. The routine outlined in the end will make things
clearer. The exercises done in the two different workouts for the same body part should
be similar, yet different enough to tap into a different motor unit pool.
Reps: For the advanced trainee, doing more than 5 reps is a waste of time, as the average
intensity will be too low. The reps should vary for each one of the six workouts (German
Volume Training, like any other training, is only effective for so long). Reps are the
loading parameter to which one adapts the quickest.
Rest Intervals: When trainees start with this method, they often question its value during
the first several sets simply because the weight will not feel heavy. However, there is
minimal rest between sets (about 90 seconds when performed in sequence and 90-120
seconds when performed as a superset), which gives you a process of accumulative
fatigue. Because of the importance of the rest intervals, you should use a stopwatch or a
watch equipped with one to keep the rest intervals constant. This is very important, as it
becomes tempting to lengthen the rest time as you fatigue.
Tempo: For long range movements such as squats, dips, and chins, use a 40X0 tempo;
this means you would lower the weight in four seconds and immediately change direction
and lift explosively for the concentric portion. For movements such as curls and triceps
extensions, use a 30X0 tempo. Advanced trainees, because of their enhanced neurological efficiency, should only use explosive concentric tempos.
Number of Exercises: One, and only one, exercise per body part should be performed.
Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg
extensions are definitely out—squats and bench presses are definitely in. For
supplementary work for individual body parts (like triceps and biceps), you can do 3 sets
of 6-8 reps.
Overload Mechanism: Once you are able to do 10 sets of x reps with constant rest
intervals, increase the weight on the bar by the percentage outlined in the article and
repeat the process. Refrain from using forced reps, negatives, or burns, as the volume of
the work will take care of the hypertrophy. Expect to have some deep muscle soreness
without having to resort to set prolongation techniques. In fact, after doing a quad and
hams session with this method, it takes the average bodybuilder about five days to stop
limping.
Therefore, for an advanced trainee, one should apply a 6-9% increase in load with each
successive rep reduction as outlined in the example below. In other words, each week,
you’ll do fewer reps per set, but increase the weight. And to create a bigger effect on the nervous system, we use Fat Grip, Tempo, and more exercises that require more balance and coordination.
Workout 1:
The goal of the Advanced German Volume Training method is to complete 10 sets of 5
reps with the same weight for each exercise. You want to begin with a weight you could
lift for 10 reps to failure (10RM), if you had to push it. For most people, on most
exercises, that would represent 75% of their 1 R.M. load. Therefore, if you can bench
press 300 pounds for one rep, you would use 225 pounds for this exercise.
So your workout may look like this:
Set 1: 225 x 5
Set 2: 225 x 5
Set 3: 225 x 5
Set 4: 225 x 5
Set 5: 225 x 5
Set 6: 225 x 5
Set 7: 225 x 4
Set 8: 225 x 4
Set 9: 225 x 3
Set 10: 225 x 3
NOTE: When using Advanced German Volume Training, or for that matter, any program - you should keep a detailed journal of the exact sets/reps, load, and rest intervals performed, and only count the repetitions completed in strict form.
Workout 2:
Increase the weight by 6-7% and strive to do 10 sets of 4 reps with that weight. So
workout 2 would look like this:
Set 1: 235 x 4
Set 2: 235 x 4
Set 3: 235 x 4
Set 4: 235 x 4
Set 5: 235 x 4
Set 6: 235 x 4
Set 7: 235 x 4
Set 8: 235 x 4
Set 9: 235 x 4
Set 10: 235 x 4
NOTE: It is not uncommon on the second workout to be able to complete all sets of 4, as
your work capacity will have improved from the first GVT workout.
Workout 3:
Increase weight of Workout 1 by 8-9% and strive to do 10 sets of 3 reps with that weight.
Yes, you are reading it correctly—8-9%, not 6-7%.
So Workout 3 might look like this:
Set 1 255 x 3
Set 2 255 x 3
Set 3 255 x 3
Set 4 255 x 3
Set 5 255 x 3
Set 6 255 x 3
Set 7 255 x 3
Set 8 255 x 3
Set 9 255 x 3
Set 10 255 x 3
NOTE: During sets 6-7-8, you will think your spleen wants to come out of your right eye,
but stick with it as sets 9 and 10 will be the easiest.
Workout 4:
Use the weights you used in Workout 2 and go for 10 sets of 5, which you should do
easily.
Workout 5:
Use the weights in workout 3 and go for 10 sets of 4, which again you should do easily.
Workout 6
By now you should be able to do 10 sets of 3 at 275 pounds with no problem.
Let’s continue to work in 2021 by crushing our nervous system, listening to some Wutang, and getting strong AF.
Written By: Terrance Wilkerson
King Fam!
We are starting off the New YEAR with some good ole German Volume Training. That is right, 10x10 is back!
So let’s get right to the structure of it:
Monday- Front Squats
Tuesday- Z-Press & Turkish Get-Up
Wednesday- Sumo Deadlift
Thursday- Close Grip Bench Press
Friday- Pendlay Row (coach Terrance loves this exercise)
Saturday- Conditioning
Sunday- Sit down and rest. The real growth is in recovery.
Each day comes with a main exercise to focus on as you see listed above. Every day has specific active recovery programmed to keep the lifter mobile and warm during their rest period until the next set occurs. All accessory work is prescribed to help strengthen the necessary muscles groups to achieve the main lift.
Each rep will have a tempo of 4-0-X-0 for each working set. This means every rep should take 4 seconds, and each set will take at the least 40 seconds to complete if the tempo is followed along correctly. This tempo is forcing you to control your movement pattern and dial in on your technique.
Quick break down of how tempos work.
First Number: Eccentric Phase/Descending motion
Second Number: Isometric pause at the point full range of motion has been achieved
Third Number: Concentric Phase/Ascending motion
Fourth Number: Isometric pause at the starting position/end range of motion
Now take note, some exercises start at different points in the tempo sequence. In a squat you will start with the Eccentric motion. However, on a deadlift you start from the bottom position. This means the first number you will follow would be the third number which is the concentric phase.
The team sat down and agreed that this year we would really push education within our community. As much as we love very aggressive high energy workouts, the reality is that you cannot and should not train that way often.
The foundation you lay for yourself is important. Mastering the fundamental movement patterns such as your squats, rowing motions, overhead pressing/pulling, hinge movements, and horizontal pressing movements are essential for building a strong healthy body.
Fun Fact: Every single exercise you do will be a variation and/or combination of one of these six movement patterns.
The goal for this month is to show how efficient simplicity in your programming can benefit you. We want our members to not judge workouts by how it looks on paper, but by how efficient the movements are being performed.
Exercise efficiency includes proper technique and muscle engagement, full range of motion, controlled movement patterns, proper breathing techniques, and managing the necessary loads to stimulate change and/or growth.
This month’s training block is very much focused on the fundamentals of weight training.
What does that mean for our members that are focused on weight loss?
*Drum Roll*
ABSOLUTELY NOTHING
I’ve seen some of the most athletic 300 pounds individuals that you can think of. This calls for a separate blog, but structuring your nutritional habits and lifestyle for weight loss is key. You can be a cardio bunny with higher than normal body fat levels. There’s this belief that cardio is the answer to weight loss. It CAN be an aid to the process, but it certainly is not the end all be all answer.
In fact, GVT can actually help you get leaner.
Due to this program’s high demand of volume, time under tension, and loading your body is undergoing lots of hypertrophy.
Hypertrophy literally means an increase in size of the muscle cell. To put in ever simpler terms, gaining lean muscle mass.
GVT training initiates protein synthesis. Protein synthesis leads to glycolysis (breakdown of glucose), glycogenolysis (breakdown of glycogen), and gluconeogenesis (the process of creating glucose from the breakdown carbohydrates or other energy substrates such as proteins and lipids).
Protein synthesis is where the magic happens ladies and gentleman. This is where we get blessed by the God of gains.
We hope we didn’t lose you too much with all the science.
Final Thoughts
Whether your goal is to put on size or burn body fat GVT training can work. Ultimately your caloric intake will determine what end of the spectrum you will fall on. The program is very demanding on the central nervous system and your muscle tissue so we recommend proper rest, hydration, and nutrition while following this month’s training block.
Though GVT leads to impressive results over time, it is just too demanding on the body to run for long periods of time. A 4 week block is a perfect duration, and as you’ll see, it will transition right into February’s training block.
Stay Tuned!
We are starting off the New YEAR with some good ole German Volume Training. That is right, 10x10 is back!
So let’s get right to the structure of it:
Monday- Front Squats
Tuesday- Z-Press & Turkish Get-Up
Wednesday- Sumo Deadlift
Thursday- Close Grip Bench Press
Friday- Pendlay Row (coach Terrance loves this exercise)
Saturday- Conditioning
Sunday- Sit down and rest. The real growth is in recovery.
Each day comes with a main exercise to focus on as you see listed above. Every day has specific active recovery programmed to keep the lifter mobile and warm during their rest period until the next set occurs. All accessory work is prescribed to help strengthen the necessary muscles groups to achieve the main lift.
Each rep will have a tempo of 4-0-X-0 for each working set. This means every rep should take 4 seconds, and each set will take at the least 40 seconds to complete if the tempo is followed along correctly. This tempo is forcing you to control your movement pattern and dial in on your technique.
Quick break down of how tempos work.
First Number: Eccentric Phase/Descending motion
Second Number: Isometric pause at the point full range of motion has been achieved
Third Number: Concentric Phase/Ascending motion
Fourth Number: Isometric pause at the starting position/end range of motion
Now take note, some exercises start at different points in the tempo sequence. In a squat you will start with the Eccentric motion. However, on a deadlift you start from the bottom position. This means the first number you will follow would be the third number which is the concentric phase.
The team sat down and agreed that this year we would really push education within our community. As much as we love very aggressive high energy workouts, the reality is that you cannot and should not train that way often.
The foundation you lay for yourself is important. Mastering the fundamental movement patterns such as your squats, rowing motions, overhead pressing/pulling, hinge movements, and horizontal pressing movements are essential for building a strong healthy body.
Fun Fact: Every single exercise you do will be a variation and/or combination of one of these six movement patterns.
The goal for this month is to show how efficient simplicity in your programming can benefit you. We want our members to not judge workouts by how it looks on paper, but by how efficient the movements are being performed.
Exercise efficiency includes proper technique and muscle engagement, full range of motion, controlled movement patterns, proper breathing techniques, and managing the necessary loads to stimulate change and/or growth.
This month’s training block is very much focused on the fundamentals of weight training.
What does that mean for our members that are focused on weight loss?
*Drum Roll*
ABSOLUTELY NOTHING
I’ve seen some of the most athletic 300 pounds individuals that you can think of. This calls for a separate blog, but structuring your nutritional habits and lifestyle for weight loss is key. You can be a cardio bunny with higher than normal body fat levels. There’s this belief that cardio is the answer to weight loss. It CAN be an aid to the process, but it certainly is not the end all be all answer.
In fact, GVT can actually help you get leaner.
Due to this program’s high demand of volume, time under tension, and loading your body is undergoing lots of hypertrophy.
Hypertrophy literally means an increase in size of the muscle cell. To put in ever simpler terms, gaining lean muscle mass.
GVT training initiates protein synthesis. Protein synthesis leads to glycolysis (breakdown of glucose), glycogenolysis (breakdown of glycogen), and gluconeogenesis (the process of creating glucose from the breakdown carbohydrates or other energy substrates such as proteins and lipids).
Protein synthesis is where the magic happens ladies and gentleman. This is where we get blessed by the God of gains.
We hope we didn’t lose you too much with all the science.
Final Thoughts
Whether your goal is to put on size or burn body fat GVT training can work. Ultimately your caloric intake will determine what end of the spectrum you will fall on. The program is very demanding on the central nervous system and your muscle tissue so we recommend proper rest, hydration, and nutrition while following this month’s training block.
Though GVT leads to impressive results over time, it is just too demanding on the body to run for long periods of time. A 4 week block is a perfect duration, and as you’ll see, it will transition right into February’s training block.
Stay Tuned!
If you're interested in trying German Volume Training out for yourself, hit the link below to start your 7-Day Trial!
We're coming to the end of a very crazy year due to COVID-19. The holiday experience this year is a little different... Instead of spending time with your big families, we're having Zoom parties and small gatherings. That doesn't mean we shouldn't exchange presents. Here are our top picks for fitness related items to order your loved ones on Amazon. You can ship them directly to their houses!
FAT GRIPZ
 |  |  |
THE REVOLUTIONARY SHORTCUT TO ARM SIZE - Fat Grips / thick bar grips work by wrapping around the weights (barbells, dumbbells, pull up bars) & increasing the diameter. Don’t let the simplicity fool you- the bigger diameter forces your arms to grow, fast
Cost: $29.95 prime
Cost: $29.95 prime
PULL-UP ASSISTANCE BANDS
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Pull-up bands are actually one of my favorite pieces of equipment because they were game changers for me when I was just trying to do one unassisted rep. Bands are inexpensive, easy to transport and use, quickly wrap around any bar or branch, come in various levels of “assist”, and even come with some cool colors and designs
Cost: $29.99 prime (additional $4 off coupon)
Cost: $29.99 prime (additional $4 off coupon)
ABCs of Fitness Alphabet Book by MIGHTY FIT KIDS
 |  |  |
Teach your child the ABCs and encourage learning with equipment and other fitness related illustrations!
This board book is rugged and the simple point-and-say layout will build knowledge and confidence in children with repetition. Make learning the alphabet fun all while getting your fit baby ready to help you workout! A perfect book for parents, grandparents, uncles, aunts, and anyone with young kids who can't wait to get active and stay fit!
Cost: $12.95 prime
This board book is rugged and the simple point-and-say layout will build knowledge and confidence in children with repetition. Make learning the alphabet fun all while getting your fit baby ready to help you workout! A perfect book for parents, grandparents, uncles, aunts, and anyone with young kids who can't wait to get active and stay fit!
Cost: $12.95 prime
HYPERICE Hypersphere Mini
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- Deep Tissue Tool - Powerful 10W motor provides targeted trigger point therapy wherever you place it
- Compact Device - Perfect for the gym bag, the 'Mini' is the size of most standard lacrosse balls
- Goodbye Pain - Use it like a fitness roller on your hand, foot, neck, body or wherever you see fit
- Mobility Roll - Increase mobility by loosening muscles, tendons and joints preworkout & postworkout
- Durable - Dense silicone shell is tough, and much firmer than traditional foam rollers
COST: $79.00
OWALA FreeSip Stainless Steel Water Bottle
 |  |  |
- 32-ounce insulated stainless-steel water bottle with a FreeSip spout and push-button lid with lock
- Patented FreeSip spout designed for either sipping upright through the built-in straw or tilting back to swig from the spout opening
- Protective push-to-open lid keeps spout clean convenient carry loop doubles as a lock
- Double-wall insulation keeps drinks cold for up to 24 hours wide opening for cleaning and adding ice cup holder-friendly base
- BPA and phthalate-free hand wash cup dishwasher-safe lid not for use with hot liquids manufacturer’s limited lifetime
COST: $29.99 prime
INTENSIFICATION VS ACCUMULATION.
As a reminder, we have 2 central training themes that we rotate between in during our strength block programming:
(1) Intensification: Power, Strength, Speed and Explosiveness
(2) Accumulation: Volume, Body Composition and Work Capacity (Endurance)
You get both strength and conditioning in both training themes. But we design our training this way because it's more sustainable and smarter.
GREYSKULL LP.
The theme of December's strength block is Greyskull LP (GSLP). This program is famous for its effectiveness at building strength and size rapidly. But what exactly makes it one of the best beginner weight lifting / power lifting programs? The answer lies in the name: "LP" aka LINEAR PERIODIZATION.
WHAT IS LINEAR PERIODIZATION?
Periodization actually comes in two distinct flavors: Linear periodization and Non-Linear periodization. Linear periodization prefers to a progression scheme in which you're progressing from week to week simply by adjusting training variables, which include load, volume, relative intensity, perceived intensity (RPE), and a host of others, to achieve the desired effect.
HISTORY OF GREYSKULL LP.
Developed by John Sheaffer, who also goes by the name Johnny Pain, Greyskull LP is considered one of the best linear progression programs available. It has several unique factors that make it stand out among alternatives like Starting Strength and StrongLifts 5x5, which we have used during previous Strength Blocks.
Greyskull LP was formed after Sheaffer completed Starting Strength and found himself quite dissatisfied with the results. His complaints were not unique, as many feel Starting Strength does not do "enough" towards muscle growth and hypertrophy and leaves too much progress on the table.
HOW DOES GREYSKULL LP WORK?
The base for the plan is actually pretty simple. Squats are performed twice per week, Trap Bar Deadlifts one time per week. Bench Press and Overhead Press are alternated. Chin-Ups and Barbell Rows are alternated too.
This provides the foundation for muscle and strength growth to be developed. A core tenant of the program, which each workout more weight NEEDS to be added. Here are the weight increase increments:
Bench Press and Overhead Press - 2.5 pounds
Squats and Deadlifts - 5 pounds
DAY A:
Overhead Press / Bench Press (Alternating)
2x5, 1x5 + AMRAP
Chin-ups / Barbell Bentover Rows (Alternating)
2x5, 1x5 +
Barbell Back Squats
2x5, 1x5 +
Day B:
Overhead Press / Bench Press (Alternating)
2x5, 1x5 + AMRAP
Chin-ups / Barbell Bentover Rows (Alternating)
2x5, 1x5 +
Trap Bar Deadlifts
2x5, 1x5 +
Day C:
Overhead Press / Bench Press (Alternating)
2x5, 1x5 + AMRAP
Chin-ups / Barbell Bentover Rows (Alternating)
2x5, 1x5 +
Barbell Back Squats
2x5, 1x5 +
Rules:
Last set is As Many Reps As Possible (AMRAP).
Progress with 2.5lbs for upper body exercises, 5lbs for lower body exercises.
If final AMRAP set hits 18+ reps, double weight increase 2.5lbs to 5lbs, 5lbs to 10lbs.
If you cannot perform a proper chin-up, do not use band assistance. Perform negative reps.
If you fail to make 5 reps in the final set, deload by 10%.
ACCESSORY WORK?
Although it is not necessary to do to see results with this Strength Block. We will be incorporating accessories to accelerate progress towards any number of different goals. While this sounds complicated, there are simply additional accessory movements and other types of training added on top, aka Conditioning and Arm Farm.
We will be incorporating 2-3 accessory exercises per workout.
As a reminder, we have 2 central training themes that we rotate between in during our strength block programming:
(1) Intensification: Power, Strength, Speed and Explosiveness
(2) Accumulation: Volume, Body Composition and Work Capacity (Endurance)
You get both strength and conditioning in both training themes. But we design our training this way because it's more sustainable and smarter.
GREYSKULL LP.
The theme of December's strength block is Greyskull LP (GSLP). This program is famous for its effectiveness at building strength and size rapidly. But what exactly makes it one of the best beginner weight lifting / power lifting programs? The answer lies in the name: "LP" aka LINEAR PERIODIZATION.
WHAT IS LINEAR PERIODIZATION?
Periodization actually comes in two distinct flavors: Linear periodization and Non-Linear periodization. Linear periodization prefers to a progression scheme in which you're progressing from week to week simply by adjusting training variables, which include load, volume, relative intensity, perceived intensity (RPE), and a host of others, to achieve the desired effect.
HISTORY OF GREYSKULL LP.
Developed by John Sheaffer, who also goes by the name Johnny Pain, Greyskull LP is considered one of the best linear progression programs available. It has several unique factors that make it stand out among alternatives like Starting Strength and StrongLifts 5x5, which we have used during previous Strength Blocks.
Greyskull LP was formed after Sheaffer completed Starting Strength and found himself quite dissatisfied with the results. His complaints were not unique, as many feel Starting Strength does not do "enough" towards muscle growth and hypertrophy and leaves too much progress on the table.
HOW DOES GREYSKULL LP WORK?
The base for the plan is actually pretty simple. Squats are performed twice per week, Trap Bar Deadlifts one time per week. Bench Press and Overhead Press are alternated. Chin-Ups and Barbell Rows are alternated too.
This provides the foundation for muscle and strength growth to be developed. A core tenant of the program, which each workout more weight NEEDS to be added. Here are the weight increase increments:
Bench Press and Overhead Press - 2.5 pounds
Squats and Deadlifts - 5 pounds
DAY A:
Overhead Press / Bench Press (Alternating)
2x5, 1x5 + AMRAP
Chin-ups / Barbell Bentover Rows (Alternating)
2x5, 1x5 +
Barbell Back Squats
2x5, 1x5 +
Day B:
Overhead Press / Bench Press (Alternating)
2x5, 1x5 + AMRAP
Chin-ups / Barbell Bentover Rows (Alternating)
2x5, 1x5 +
Trap Bar Deadlifts
2x5, 1x5 +
Day C:
Overhead Press / Bench Press (Alternating)
2x5, 1x5 + AMRAP
Chin-ups / Barbell Bentover Rows (Alternating)
2x5, 1x5 +
Barbell Back Squats
2x5, 1x5 +
Rules:
Last set is As Many Reps As Possible (AMRAP).
Progress with 2.5lbs for upper body exercises, 5lbs for lower body exercises.
If final AMRAP set hits 18+ reps, double weight increase 2.5lbs to 5lbs, 5lbs to 10lbs.
If you cannot perform a proper chin-up, do not use band assistance. Perform negative reps.
If you fail to make 5 reps in the final set, deload by 10%.
ACCESSORY WORK?
Although it is not necessary to do to see results with this Strength Block. We will be incorporating accessories to accelerate progress towards any number of different goals. While this sounds complicated, there are simply additional accessory movements and other types of training added on top, aka Conditioning and Arm Farm.
We will be incorporating 2-3 accessory exercises per workout.
Training at home? We're going to make sure your ass is kicked on a daily basis. All you'll need is a kettlebell and consistency.
Perhaps the most well-known kettlebell program for general strength and conditioning, this program was presented by Pavel in his book by the same name, "Simple & Sinister." This program alone has taken many self-proclaimed zeroes to hero status.
"There are only two moving parts, the swing and the get-up. No her exercises offer as many all-around benefits in such a tight package."
Perhaps the most well-known kettlebell program for general strength and conditioning, this program was presented by Pavel in his book by the same name, "Simple & Sinister." This program alone has taken many self-proclaimed zeroes to hero status.
"There are only two moving parts, the swing and the get-up. No her exercises offer as many all-around benefits in such a tight package."
"To build a superman, slow movements and quick lifts are required."
- Bob Hoffman of York Barbel
The Turkish Get-Up is the ultimate slow lift; the Swing is the ultimate quick lift.
THE PREREQUISITES
- Proficient in the Hard Style 1-Arm KB Swing
- Proficient in the Hard Style KB Turkish Get-Up
The first week of this strength block will be focusing on technique and ensuring that all participants are proficient at these two necessary movements.
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THE OBJECTIVE
- 100 1-Arm Swings in 5 minutes, completing sets of 10 every 30 seconds
- 1 Minute REST
- 10 Get -Ups in 10 Minutes, alternating sets of 1 per side
THE STANDARDS (ACCORDING TO STRONGFIRST)
SIMPLE
SINISTER
These numbers should be seen as goals to work towards; not standards of your fitness proficiency.
- 16kg Get-Ups and 24kg Swings for Women
- 32kg Get-Ups and Swings for Men
SINISTER
- 24kg Get-Ups and 32kg Swings for Women
- 48kg Get-Ups and Swings for Men
These numbers should be seen as goals to work towards; not standards of your fitness proficiency.
THE TRAINING PROTOCOL
This program will make you feel uncomfortable; it does not feel good and it's certainly not easy. What's harder than completing the program is sticking to it consistently.
THAT IS WHAT OUR GYM IS ALL ABOUT - CONSISTENCY.
Here's how it works:
The ultimate goal is to do all five rounds without the bell leaving your hands with as heavy a bell as possible, and as quickly as possible. But, almost in the words of David Whitley, “I don’t care how many times you can do something crappy.” We expect technical proficiency with each repetition.
Don’t train until you get it right—train so you can never get it wrong.
In the world of sports and athletics, being able to pay attention to detail and be technically proficient is cake. Being technically proficient and paying attention to details when you are tanked is where the line of separation between average and impressive lies.
THAT IS WHAT OUR GYM IS ALL ABOUT - CONSISTENCY.
Here's how it works:
- 10 swings left; 1 snatch left (to get the bell overhead); 1 reverse get-up left (start from standing, descend to the floor, return to standing); reverse snatch the bell into a swing to switch hands
- 10 swings right; 1 snatch right; 1 reverse get-up right; reverse snatch the bell into a swing to switch hands
- Repeat for 5 total rounds
The ultimate goal is to do all five rounds without the bell leaving your hands with as heavy a bell as possible, and as quickly as possible. But, almost in the words of David Whitley, “I don’t care how many times you can do something crappy.” We expect technical proficiency with each repetition.
Don’t train until you get it right—train so you can never get it wrong.
In the world of sports and athletics, being able to pay attention to detail and be technically proficient is cake. Being technically proficient and paying attention to details when you are tanked is where the line of separation between average and impressive lies.
DON'T HAVE A KETTLEBELL? NO PROBLEM!
We have a connection for kettlebells that is selling them for a reasonable price of $2.50/lb.
Please reach out if you need a kettlebell - they are mandatory for this strength block.
Please reach out if you need a kettlebell - they are mandatory for this strength block.
Here we are again: a full month of incredibly high volumes to shred fat. This block promises to deliver some spice.
We're entering an accumulation block. What does that mean?
The goal of an Accumulation block is to use as much total energy in a session as possible. This maximal energy expenditure increases muscle tissue and fitness levels while decreasing body fat.
You might be wondering what "maximum energy expenditure" means or what it's going to feel like It means these training sessions are going to be really fucking hard. No exaggeration.
Accumulation Blocks are broken up into two major themes:
1. Hypertrophy
2. Muscular Endurance / Work Capacity
These themes depend on factors like: time-under-tension per set, density, and work done in a session.
For this accumulation block, we will be utilizing both but focusing more on density.
There are two methods for increasing density:
We're going to be increasing our training density by increasing the amount of work completed in the same time frame utilizing Escalating Density Training.
Escalating Density Training (EDT) is a training protocol developed by Charles Staley in the early 2000s. While most people tend to look at load (weight) and volume (sets x reps), EDT manipulates density.
To be specific, the goal of EDT is to complete more sets in the same amount of time; each successive workout, you aim to achieve more work in the same period of time.
How are the workouts going to be set up?
Each workout will consist of three series of exercises.
For the A series of our main, compound movements. We'll put a prescribed weight on the bar. That weight stays the same for the next 4-weeks.
Week 1, the weight should be challenging enough to get around 10 sets in 15 minutes. After that, it's all about getting as many sets as possible in 15 minutes while maintaining quality of movement.
When we say quality, we mean maintaining great position, technique and range of motion. More work in the same time. Rather than the same work in less time. This is an improvement in overall work rate, you will become more efficient.
Each week, you should aim to increase the number of sets performed within the designated 15-minute duration.
We're entering an accumulation block. What does that mean?
The goal of an Accumulation block is to use as much total energy in a session as possible. This maximal energy expenditure increases muscle tissue and fitness levels while decreasing body fat.
You might be wondering what "maximum energy expenditure" means or what it's going to feel like It means these training sessions are going to be really fucking hard. No exaggeration.
Accumulation Blocks are broken up into two major themes:
1. Hypertrophy
2. Muscular Endurance / Work Capacity
These themes depend on factors like: time-under-tension per set, density, and work done in a session.
- Time-under-tension (TUT) refers to the time spent contracting under load per set.
- Density refers to the amount of volume in a given period of time or workout. Training density = amount of sets x amount of reps completed
For this accumulation block, we will be utilizing both but focusing more on density.
There are two methods for increasing density:
- Increase the amount of work in the same time frame.
- Keep your workload the same while decreasing your work time.
We're going to be increasing our training density by increasing the amount of work completed in the same time frame utilizing Escalating Density Training.
Escalating Density Training (EDT) is a training protocol developed by Charles Staley in the early 2000s. While most people tend to look at load (weight) and volume (sets x reps), EDT manipulates density.
To be specific, the goal of EDT is to complete more sets in the same amount of time; each successive workout, you aim to achieve more work in the same period of time.
How are the workouts going to be set up?
Each workout will consist of three series of exercises.
- Series A: Main, Compound Movements (15-Minute Time Frame)
- Low Incline Bench Press, Heels Elevated Back Squat and Trap Bar Deadlift
- Series B: Accessories with Time-Under-Tension components
- Series C: Core Work / Finisher
For the A series of our main, compound movements. We'll put a prescribed weight on the bar. That weight stays the same for the next 4-weeks.
Week 1, the weight should be challenging enough to get around 10 sets in 15 minutes. After that, it's all about getting as many sets as possible in 15 minutes while maintaining quality of movement.
When we say quality, we mean maintaining great position, technique and range of motion. More work in the same time. Rather than the same work in less time. This is an improvement in overall work rate, you will become more efficient.
Each week, you should aim to increase the number of sets performed within the designated 15-minute duration.
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The changes in density caused by reducing rest but keeping volume and intensity up work like pressure changes in physics. The theory is that, all else being equal, less time with the same effort and training volume will elicit stronger signaling to the body. If the amount of rest is insufficient and intensity drops, the session is simply less effective than the original workout.
Escalating Density Training (EDT) is really difficult. Here's the scientific reason why...
The burning of energy through the storage forms of carbohydrates (glycogen and glucose), fat (adipose and fatty acids) and potentially proteins (amino acids) lead to an acidic environment, or an accumulation of hydrogen at the local level. This acidity corresponds with increases in anabolism (building proteins) post-training through natural levels of growth hormone and testosterone.
The most important takeaways you need for the next 4-weeks of this strength block:
With such demanding training, our progress is exclusively determined by how well we recover from week to week. Rest and recovery are absolutely necessary.
You will not get progress in this block without the appropriate rest and regeneration. We don't advise you perform any two-a-days during this strength block because over-training will hinder your results.
Recovery is key. It's fundamental. It's essential. If you report excessively high RPEs and your workloads increase drastically - your countermeasures have to match it. If not, your progress will not occur resulting in either a plateau or possibly worse performance.
Sleep, nutrition, and regeneration are the keys to success in this strength block. They must be placed at the highest priority if you want to maximize the benefits of EDT.
Rest reduction increases fatigue and leads to technique and strength decay. Our goal is to make our clients and athletes better, not tired.
The burning of energy through the storage forms of carbohydrates (glycogen and glucose), fat (adipose and fatty acids) and potentially proteins (amino acids) lead to an acidic environment, or an accumulation of hydrogen at the local level. This acidity corresponds with increases in anabolism (building proteins) post-training through natural levels of growth hormone and testosterone.
The most important takeaways you need for the next 4-weeks of this strength block:
With such demanding training, our progress is exclusively determined by how well we recover from week to week. Rest and recovery are absolutely necessary.
You will not get progress in this block without the appropriate rest and regeneration. We don't advise you perform any two-a-days during this strength block because over-training will hinder your results.
Recovery is key. It's fundamental. It's essential. If you report excessively high RPEs and your workloads increase drastically - your countermeasures have to match it. If not, your progress will not occur resulting in either a plateau or possibly worse performance.
Sleep, nutrition, and regeneration are the keys to success in this strength block. They must be placed at the highest priority if you want to maximize the benefits of EDT.
Rest reduction increases fatigue and leads to technique and strength decay. Our goal is to make our clients and athletes better, not tired.
REMINDER TO INPUT YOUR TRAINING DATA ON THE TRAINHEROIC APP
* A note on why we track your progress *
Assessing your progress week to week will be one of the core principles of our programming going forward. It's going to be the primary tool we use to assess if the load was appropriate from week to week based off how you adapt.
The term for this systematic tracking of progress and loading of the bar is called Progressive Overload.
A large misconception is that progressive overload only means increasing intensity or load. But with progressive overload, you can increase the number of sets at a specific load, you can increase the repetitions at a specific load, or in this case - you can increase the training density at a specific load.
Assessing your progress week to week will be one of the core principles of our programming going forward. It's going to be the primary tool we use to assess if the load was appropriate from week to week based off how you adapt.
The term for this systematic tracking of progress and loading of the bar is called Progressive Overload.
A large misconception is that progressive overload only means increasing intensity or load. But with progressive overload, you can increase the number of sets at a specific load, you can increase the repetitions at a specific load, or in this case - you can increase the training density at a specific load.
REFERENCES:
- Street D, Bangsbo J, Cartsen J. Interstitial pH in human skeletal muscle during and after dynamic grade ncsf d exercise. J Physiol. 2001 Dec 15; 537(Pt 3): 993–998.
- Velloso CP. Regulation of muscle mass by growth hormone and IGF-I. Br J Pharmacol. 2008 Jun; 154(3): 557–568.
- Haff, G., & Triplett, N. T. (2016). Essentials of strength training and conditioning. Fourth edition. Champaign, IL: Human Kinetics.nat
- “RPE Scale (Rated Perceived Exertion).” The Fit Tutor, May 2019, thefittutor.com/rpe-scale/.
- Valle, Carl ValleCoach. “Training Density: How to Improve It and When to Leave It Alone - SimpliFaster.” SimpliFaster Blog, 15 May 2017, simplifaster.com/articles/training-density-improve-leave-alone/.
ACCUMULATION VS INTENSIFICATION
As a reminder, we rotate our strength blocks between two central themes:
We're finishing an accumulation block where the theme was the 6-12 method, where the primary focus to effectively build endurance and improve our work capacities. The improvements will be seen in the next strength block immediately.
For October 2020, we are shifting gears and heading into an intensification block. It will take us 4 weeks to go through this strength block cycle with a very straightforward linear progression model.
Let's breakdown what that really means:
As a reminder, we rotate our strength blocks between two central themes:
- Accumulation: volume, body composition and work capacity
- Intensification: strength, speed, power and explosiveness
We're finishing an accumulation block where the theme was the 6-12 method, where the primary focus to effectively build endurance and improve our work capacities. The improvements will be seen in the next strength block immediately.
For October 2020, we are shifting gears and heading into an intensification block. It will take us 4 weeks to go through this strength block cycle with a very straightforward linear progression model.
Let's breakdown what that really means:
WHAT IS LINEAR PERIODIZATION?
Periodization actually comes in two distinct flavors: Linear periodization and Non-Linear periodization. Linear periodization prefers to a progression scheme in which you're progressing from week to week simply by adjusting training variables, which include load, volume, relative intensity, perceived intensity (RPE), and a host of others, to achieve the desired effect.
Periodization actually comes in two distinct flavors: Linear periodization and Non-Linear periodization. Linear periodization prefers to a progression scheme in which you're progressing from week to week simply by adjusting training variables, which include load, volume, relative intensity, perceived intensity (RPE), and a host of others, to achieve the desired effect.
Introducing the October 2020, intensification strength block theme:
The name says it all.
This month we are going to get familiar with being underneath some real pressure. We are bringing it back to the basics with a 5x5 program influenced by a fundamental strength program called Starting Strength. We are focusing on T.U.T. (Time Under Tension) and our goal is to get really, really strong. The starting weight to Squatober is going to be 60% of your 1RM, which is relatively lighter than what you're accustomed to. From there each day you will be adding 5lbs in total to your squat and floor press, and 10lbs to your deadlift each session. This linear progression will help you get acclimated to submaximal load and if done with proper technique will help ingrain a solid foundation. It is like what Xzibit says on MTV’s Pimp My Ride. “We heard you like squats, so we programmed more squats for you to do while you squat every day.” That's right, you're going to be squatting every single strength day. Good luck.
This month we are going to get familiar with being underneath some real pressure. We are bringing it back to the basics with a 5x5 program influenced by a fundamental strength program called Starting Strength. We are focusing on T.U.T. (Time Under Tension) and our goal is to get really, really strong. The starting weight to Squatober is going to be 60% of your 1RM, which is relatively lighter than what you're accustomed to. From there each day you will be adding 5lbs in total to your squat and floor press, and 10lbs to your deadlift each session. This linear progression will help you get acclimated to submaximal load and if done with proper technique will help ingrain a solid foundation. It is like what Xzibit says on MTV’s Pimp My Ride. “We heard you like squats, so we programmed more squats for you to do while you squat every day.” That's right, you're going to be squatting every single strength day. Good luck.
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DID WE MENTION THERE WILL BE PARTIES?
At the end of Squatober, there will be two opportunities to test out our newly found strength.
Friday, October 30th - SQUATOBER PR PARTY
Saturday, October 31st - Halloween aka DAY OF THE DEADLIFTS
(Note: COSTUMES ARE MANDATORY)
Squatober programming has been uploaded onto TrainHeroic and will transition us back to our traditional Monday, Wednesday, Friday weekly training split.
Get ready to squat starting Monday, September 28th.
At the end of Squatober, there will be two opportunities to test out our newly found strength.
Friday, October 30th - SQUATOBER PR PARTY
Saturday, October 31st - Halloween aka DAY OF THE DEADLIFTS
(Note: COSTUMES ARE MANDATORY)
Squatober programming has been uploaded onto TrainHeroic and will transition us back to our traditional Monday, Wednesday, Friday weekly training split.
Get ready to squat starting Monday, September 28th.
- According to the most recent State of New Jersey guidelines, we are not classified as a health club, but we're in the same category as yoga, pilates, and martial art studios.
- This means we can officially reopen at 25% capacity - which is zero problem given the size of our facility.
- We've been open for Individualized 1-on-1 Private Personal Training but we are pleased to inform you that we'll be kicking off in-person Semi-Private Personal Training starting next Monday, August 10th.
- In about a day, you'll see our new schedule on the MindBody app, which we'll update as needed to ensure you have a good experience coming back to workout.
- The State of New Jersey REQUIRES that masks be worn at the facility. If you're concerned about wearing a mask, we have breathable face coverings for you designed to be worn during workouts and are a lot more comfortable than standard masks.
To see what we're doing to keep you safe one you return to working out in person, check out our safety plan right here.
If you have any questions or concerns about anything, please feel free to drop it in the contact form below:
What is Cluster Training?
Cluster Training involves utilizing short intra-set rest periods (usually ranging between 10-30 seconds), we will be using 15 seconds, which will act to allow us to perform more reps with a heavier weight.
With cluster training, the design is all about the rest between reps, rather than between sets.
How do you do Cluster Training?
There are a number of ways you can set up cluster training, but the most important principle of this training methodology lies in the short rest intervals between reps, or multiples of reps. Make sure you re-rack the bar when you rest, and utilize the entirety of the rest period - both during and after your set.
We're going to get our reps in then rest. Get another rep in then rest. And then get one more rep and rest. And that will make up one set. This work-to-rest program design is called intra-set rest and has a lot more rest between reps.
Why do we need more rest? Because rest allows us to lift more weight and hit higher tonnages in a training block.
What the hell is "tonnage" and why is it important?
Tonnage is a term that quantifies overall load used during a period of time.
Tonnage = Weight X Reps X Sets
Tonnage has been used for decades as a qualifier for national and international levels in weightlifting. Theoretically, if a person can accumulate a higher total of weight in a period of time, they should be able to compete at a higher level, become much stronger.
How do we manipulate sets and reps to achieve a higher overall tonnage?
We can do 10 sets of 10 to achieve more morphological changes, like body composition of hypertrophy. Or we can utilize 10 sets of 3 reps to achieve more neuronal changes; such as, power and force production.
There is an interesting concept called Prilipen's chart which describes the volume people can hit at specific intensities in a training session, please refer to the image below:
Cluster Training involves utilizing short intra-set rest periods (usually ranging between 10-30 seconds), we will be using 15 seconds, which will act to allow us to perform more reps with a heavier weight.
With cluster training, the design is all about the rest between reps, rather than between sets.
How do you do Cluster Training?
There are a number of ways you can set up cluster training, but the most important principle of this training methodology lies in the short rest intervals between reps, or multiples of reps. Make sure you re-rack the bar when you rest, and utilize the entirety of the rest period - both during and after your set.
We're going to get our reps in then rest. Get another rep in then rest. And then get one more rep and rest. And that will make up one set. This work-to-rest program design is called intra-set rest and has a lot more rest between reps.
Why do we need more rest? Because rest allows us to lift more weight and hit higher tonnages in a training block.
What the hell is "tonnage" and why is it important?
Tonnage is a term that quantifies overall load used during a period of time.
Tonnage = Weight X Reps X Sets
Tonnage has been used for decades as a qualifier for national and international levels in weightlifting. Theoretically, if a person can accumulate a higher total of weight in a period of time, they should be able to compete at a higher level, become much stronger.
How do we manipulate sets and reps to achieve a higher overall tonnage?
We can do 10 sets of 10 to achieve more morphological changes, like body composition of hypertrophy. Or we can utilize 10 sets of 3 reps to achieve more neuronal changes; such as, power and force production.
There is an interesting concept called Prilipen's chart which describes the volume people can hit at specific intensities in a training session, please refer to the image below:
The science behind cluster training.
ATP-PC recovery
The ATP-PC energy system is responsible for energy production for the first 10–15 seconds of maximal exercise. Therefore, it's important for strength and power events. To fully replenish the ATP-PC system, it takes about three minutes, but initial recovery is much quicker. After 30 seconds, it can be 70 percent recovered. By using short inter-set rest periods, athletes can perform more reps with a heavier weight or more powerful reps with a sub-maximal weight when training for power.
ATP-PC recovery
The ATP-PC energy system is responsible for energy production for the first 10–15 seconds of maximal exercise. Therefore, it's important for strength and power events. To fully replenish the ATP-PC system, it takes about three minutes, but initial recovery is much quicker. After 30 seconds, it can be 70 percent recovered. By using short inter-set rest periods, athletes can perform more reps with a heavier weight or more powerful reps with a sub-maximal weight when training for power.
Post-activation potentiation
Post-activation potentiation (PAP) is an increase in force production of the skeletal muscle following a previous muscular contraction (Sale 2002). Essentially, every rep you perform has an excitatory effect on the muscles and nervous system involved. If there is little fatigue, a more forceful contraction can be produced subsequently. This leads to my next point…
Post-activation potentiation (PAP) is an increase in force production of the skeletal muscle following a previous muscular contraction (Sale 2002). Essentially, every rep you perform has an excitatory effect on the muscles and nervous system involved. If there is little fatigue, a more forceful contraction can be produced subsequently. This leads to my next point…
Fitness fatigue theory (lactate)
Any training stimulus has two effects—a fitness effect and a fatigue effect. Your performance is a balance between these two opposing factors (Chiu 2003). PAP takes advantage of the heightened fitness to increase force production, but if you perform a set with many reps, more fatigue will be involved and performance will decrease. So with traditional sets, more fatigue is accumulated in the form of lactic acid, thus you can't take advantage of the fitness effect or PAP. With cluster training, there is little fatigue, so you can make the most of PAP and each rep should be more explosive than the last (Haff 2008).
Any training stimulus has two effects—a fitness effect and a fatigue effect. Your performance is a balance between these two opposing factors (Chiu 2003). PAP takes advantage of the heightened fitness to increase force production, but if you perform a set with many reps, more fatigue will be involved and performance will decrease. So with traditional sets, more fatigue is accumulated in the form of lactic acid, thus you can't take advantage of the fitness effect or PAP. With cluster training, there is little fatigue, so you can make the most of PAP and each rep should be more explosive than the last (Haff 2008).
Below are a few cluster set/rep schemes we may program for you depending on your individual fitness goals.
Before we move onto that, it's important to note that you can utilize cluster training on most exercises, but seeing as we're looking for mostly strength and muscular gains, it makes sense that the best exercises to use are the bigger compound, barbell exercises,
Okay, let's look at some ways to set up your cluster training. The first thing you'll notice is that the sets/rep schemes for clusters are written in a weird way. Don't freak out, they're quite easy to interpret.
POWER FOCUSED CLUSTER: 5(4x2) - 10 sec w/ 5RM
In this set up, you'll do 5 total cluster (the first number), and each cluster is going to consist of 4 mini sets of 2 reps (the bracketed numbers). You're going to rest 10 seconds in between each mini set, and you're going to use around your 5RM load.
HYPERTROPHY FOCUSED CLUSTER: 5(3x3) - 15 sec w/ 6RM
Again, this follows in the process as the example above, except that in this set up you're going to do 3 mini sets consisting of 3 reps, with a 6RM. This will allow you to do 9 total reps with a 6RM, and skew the training effect more towards gaining muscular mass aka hypertrophy.
"THE SPICY CLUSTER"
3-4 sets of AMRAP until you hit 15 total reps - 30s w/ 85% of 1RM
In this example you're going to find a weight that's around 85% of your 1RM, and you're going to do as many reps as possible (without going to complete failure) before racking the bar and resting for 30 seconds. After the short rest you're going to again try and get as many reps as you can, before re-racking the bar and resting for another 30 seconds. Continue in this fashion until you hit a total of 15 reps. Repeat for 3-4 total clusters. Typically you should hit anywhere from 5-8 reps in your first mini set, and then have the reps slowly decrease for each subsequent mini set.
With this data, we can formulate strategies to bang out more out of our training if:
Cluster Training allows us to push past fatigue.
Fatigue is the limiting factor when trying to hit and complete more reps. This is the basic premise as to why we cannot go on forever at a specific intensity. That fatigue could come from central nervous system (CNS) fatigue or from muscular system fatigue. Either way, we are going to have to stop at a certain point no matter how much we want to keep going, which is frustrating.
If we have 3 reps, adding more rest between reps is how we can squeeze 91% when normally we can only handle 90% for 3 sets of 3 reps.
Let's talk about Relative Intensity and see how it relates:
Before we move onto that, it's important to note that you can utilize cluster training on most exercises, but seeing as we're looking for mostly strength and muscular gains, it makes sense that the best exercises to use are the bigger compound, barbell exercises,
Okay, let's look at some ways to set up your cluster training. The first thing you'll notice is that the sets/rep schemes for clusters are written in a weird way. Don't freak out, they're quite easy to interpret.
POWER FOCUSED CLUSTER: 5(4x2) - 10 sec w/ 5RM
In this set up, you'll do 5 total cluster (the first number), and each cluster is going to consist of 4 mini sets of 2 reps (the bracketed numbers). You're going to rest 10 seconds in between each mini set, and you're going to use around your 5RM load.
HYPERTROPHY FOCUSED CLUSTER: 5(3x3) - 15 sec w/ 6RM
Again, this follows in the process as the example above, except that in this set up you're going to do 3 mini sets consisting of 3 reps, with a 6RM. This will allow you to do 9 total reps with a 6RM, and skew the training effect more towards gaining muscular mass aka hypertrophy.
"THE SPICY CLUSTER"
3-4 sets of AMRAP until you hit 15 total reps - 30s w/ 85% of 1RM
In this example you're going to find a weight that's around 85% of your 1RM, and you're going to do as many reps as possible (without going to complete failure) before racking the bar and resting for 30 seconds. After the short rest you're going to again try and get as many reps as you can, before re-racking the bar and resting for another 30 seconds. Continue in this fashion until you hit a total of 15 reps. Repeat for 3-4 total clusters. Typically you should hit anywhere from 5-8 reps in your first mini set, and then have the reps slowly decrease for each subsequent mini set.
With this data, we can formulate strategies to bang out more out of our training if:
- We know our results are the aggregate of how much total weight we can lift in a period of time.
- We know there is a specific amount of weight we can hit per specified number of reps.
- We have a pretty good guideline to go off of on how much volume we can handle in a training session.
Cluster Training allows us to push past fatigue.
Fatigue is the limiting factor when trying to hit and complete more reps. This is the basic premise as to why we cannot go on forever at a specific intensity. That fatigue could come from central nervous system (CNS) fatigue or from muscular system fatigue. Either way, we are going to have to stop at a certain point no matter how much we want to keep going, which is frustrating.
If we have 3 reps, adding more rest between reps is how we can squeeze 91% when normally we can only handle 90% for 3 sets of 3 reps.
Let's talk about Relative Intensity and see how it relates:
Believe it or not, we do not work at 100% for the entire block. We progress from 70%, 80%, 90% and finish at 100%. With 100% being your 1 rep max.
Working sub-maximally has incredible benefits.
Working sub-maximally builds motor patterns in response to the stress and begins the progressive overload over the four weeks. When we get the fourth week, we are supposed to be able to hit 90-92.5% of our max for 3 reps.
The intent is to handle higher intensities for increased volumes so we can accumulate more tonnage. If fatigue is coming from either the muscular system (replenishment of ATP/PC) or from the central nervous system (update or transmission of neurotransmitters) we can override that by allowing for rest in between sets.
In conclusion:
Our training performance all comes down to our limiting factors. If our limiting factors are not as limiting then we can lift heavier weights than we normally can. And if we can use heavier weights than normal, we will obviously become stronger. Gainz.
Working sub-maximally has incredible benefits.
Working sub-maximally builds motor patterns in response to the stress and begins the progressive overload over the four weeks. When we get the fourth week, we are supposed to be able to hit 90-92.5% of our max for 3 reps.
The intent is to handle higher intensities for increased volumes so we can accumulate more tonnage. If fatigue is coming from either the muscular system (replenishment of ATP/PC) or from the central nervous system (update or transmission of neurotransmitters) we can override that by allowing for rest in between sets.
In conclusion:
Our training performance all comes down to our limiting factors. If our limiting factors are not as limiting then we can lift heavier weights than we normally can. And if we can use heavier weights than normal, we will obviously become stronger. Gainz.
References
- Chiu LZF, et al (2003) The fitness-fatigue model revisited: Implications for planning short- and long-term training. Strength and Conditioning Journal 25(6):42–51.
- Haff GG, et al (2003) Effects of different set configurations on barbell velocity and displacement during a clean pull. Journal of Strength and Conditioning Research17(1):95–103.
- Haff GG, et al (2008) Cluster training: a novel method for introducing training program variation. Strength and Conditioning Journal 30(1):67–76.
- Hansen KT, et al (2011) Does Cluster Loading Enhance Lower Body Power Development in Preseason Preparation of Elite Rugby Union Players Journal of Strength and Conditioning Research 25(8):2118–26.
- Sale DG (2002) Post-activation potentiation: Role in human performance. Exercise and Sports Science Reviews 30:138–43.
- Schoenfeld BJ (2010) The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research24(10):2857–72.
- Verkhoshansky Y (1967) Special Strength Training: Manual for Coaches.
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