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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 maximum 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 very spicy. Escalating Density Training (EDT) is a training protocol developed by Charles Staley in the early 2000s. While most people tend to mostly 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 time period. How are the workouts going to be set up? Each workout will consist of three separate series of exercises. Series A: Main, Compound Movements (20-minute time frame) Series B: Accessories 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 20 minutes. After that, it's all about getting as many sets as possible in 20 minutes while maintaining quality* of movement. * A note on quality * When we say quality, we mean maintaining great position, technique & 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 20-minute duration. So what does Density mean in Escalating Density Training? What is Density? Your training density is the work you're able to do in a given amount of time. Training density is the amount of sets multiplied by the number of reps completed within a certain time frame. There are two methods for increasing Density: Method 1. Increase the amount of work in the same time frame. Method 2. 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 in the same time frame.  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 f*cking hard. 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 better, not tired.  Utilizing the TrainHeroic app allows us to accurately track and measure what we do during each training session. * 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.  What is RPE? RPE is short for Rate of Perceived Exertion. Based off a lot off research, RPE is a fairly accurate representation of your exertion during a training session. If your heart rate is higher, you report a higher RPE. And vice versa - if your heart rate is lower then you report a lower RPE. Take your RPE number and multiply it by 60-minutes of activity and you can calculate a workload. So with an RPE of 5 x 60-minutes = workload of 300. Our goal is to manage that workload and tie that into a progressive overload based model. Usually, we follow a "traditional" progression with our loading which, means we order our weeks with 70%, 80%, 90% and 100% of relative intensity. With this block, it will be the same Relative Intensity for 4-weeks, which changes the focus from progressive increases intensity to increases in density. 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/. “RPE Scale (Rated Perceived Exertion).” The Fit Tutor, May 2019, thefittutor.com/rpe-scale/.“RPE Scale (Rated Perceived Exertion).” The Fit Tutor, May 2019, thefittutor.com/rpe-scale/.
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To keep up with rising costs, all NEW memberships will increase by $25 per month on September, 1, 2021. We prioritize the health and safety of our clients, the continued education and training of our team, and the overall improvement and growth of the business in order to deliver the highest level of customer service possible. There will be no changes for existing members with 12-month commitment or 12-month paid-in-full membership types, those rates will be grandfathered in even when you renew. Personal training and semi-private training session rates will not be effected. We reward those are consistent because #consistencyisking. Those on month-to-month memberships, your currently monthly will be adjusted accordingly to the new rates on September 1, 2021. If you would like to maintain the current membership rates, you have the opportunity to adjust your membership from a month-to-month option to either the 12-month commitment or 12-month paid-in-full. Send any membership adjustment requests and inquires to kingstrengthperformance@gmail.com before September 1st. We're capping off Q3 of training with an intensification block. July and August's programming focused on volume, body composition and work capacity; September changes the game, the programming's purpose is to get you as strong and as powerful as possible heading into Q3 KPI testing week 9/27-10/2.
Break strength and size (hypertrophy) barriers with this tried-and-true strength training method. The 1-6 Principle with contrast sets is a powerful training program that allows individuals to train for absolute strength and functional hypertrophy. For the 1-6 Principle you are going to alternate between 1 rep maxes and 6 rep maxes on an exercise. The 1 rep max sets potentiate your central nervous system so you can lift more weight on your 6 rep max sets. This is based on neurological phenomenon called post-tetanic facilitation (PTF). PTF suggests that a more powerful muscular contraction can be achieved if that strong contraction is preceded by a strong muscular contraction. The 1-6 principle is a practical application of PTF, using loads to increase the activation of the nervous system before performing sets of higher reps. This effect enables an individual to use heavier weights in those 6-rep sets, which will enable you to build bigger and stronger muscles - breaking strength and size (hypertrophy) barriers. 1-6 Principle Protocol A1.) Main Compound Lift: 6 sets consisting of 1, 6, 1, 6, 1, 6 reps, 60s rest after 1s, 180s rest after 6s, 4/0/X/0 A2.) Antagonist: 6 sets consisting of 1, 6, 1, 6, 1, 6 reps, 60s rest after 1s, 180s rest after 6s, 4/0/X/0 B1.) Assistance Lift B2.) Assistance Lift C.) Core / Conditioning The 1-6 contrast sets are a lot like wave loading. Wave loading refers to a grouping of work sets in "series." You are trying to increase the amount of weight that you can use on each of the "waves." There will be 2.5-5% jumps on the bar on each subsequent sets of 1 rep. You would do the same thing on each subsequent set of 6 reps. We'll be running a 3-day strength training split: Monday: Deadlifts Wednesday: Chest + Back Friday: Squats The goal is to get the most out of the last set of 6 reps. It's not about the heavy 1 rep. It's about using that 1 rep to allow us to get more out of the 6 reps. We're continuing the chase for hypertrophy and improved body composition to end our summer's on a high note. August's strength block will be the last accumulation block of Q3 meaning we'll be ramping up our training intensity in September in preparation for Q3 KPI Testing. Let's do a quick review on the following training terms: Accumulation block, Time Under Tension and the Size Principle. What does Accumulation mean and what is the goal of an accumulation training block? Accumulation is just getting as much volume as we can. The difference from intensification is we’re deliberately trying to work body composition, such as improving our fat-mass to muscle-mass ratio, to get more muscle. It’s okay to say that we want to look better, as well as perform better. This accumulation block will build muscle mass and set a foundation for the heavier lifts to come. This accumulation phase will transition nicely into our later intensification phase where we’re going to be in better condition to handle higher weights more frequently. We will also have greater tensile strength of our joints and ligaments to handle these higher intensities and these heavier loads. We’re going to push through a threshold that we potentially didn’t have before, especially when we’re doing multiple sets of intensities above 80% when your legs are feeling a little tired. There are a couple of central themes behind Accumulation Blocks: Hypertrophy, Improving Body Composition and Muscular Endurance. August's accumulation blocks focus is Hypertrophy. TRAINING PRINCIPLE: TIME UNDER TENSION (TUT) When it comes to building muscle, there are a lot of factors that come into play. You have the basics: rep ranges, total sets, rest periods, technique, and exercise selection. However, there is one variable that often gets neglected, if not forgotten altogether. The amount of time you actually spend lifting the weights per repetition. The tempo of your repetition. Time Under Tension (TUT) refers to the time that a muscle is under load or under strain during a set of a particular exercise. The graph below depicts how variable times under tension require different energy system utilization. For Hypertrophy, we are looking for our sets to be between 30-60 seconds of tension.  TRAINING PRINCIPLE: THE SIZE PRINCIPLE The Size Principle states as duration and load increases you recruit more and larger motor units to meet this increasing demand. Muscle fibers are connected to motor units and these motor units are selectively activated depending on the task. As a task becomes more demanding, more motor units are recruited and subsequently more muscle fibers. This was the key reason why July's strength block 6/12/25 was selected prior to this month's block. The more you train, the faster you can access higher threshold motor units. This means more experienced lifters are more efficient each session. Due to their nervous systems recruiting more effectively and adapting appropriately.  BRINGING IT TOGETHER: THE 6/12 METHOD
The 6/12 method paired with time under tension radically impacts the nervous system with differential loads. The differential loading refers to alternating between heavier sets and lighter sets with more repetitions. This has a huge effect, sudden increases in intensity (heavier loads) and volume (more repetitions) lead to drastic responses from the nervous system. Volume As we all have seen from July's block 6/12/25, increased volume leads to fatigue. By depleting muscle glycogen and increasing muscle acidity. With increased fatigue, the nervous system begins to recruit more muscle fibers to meet the demands of a given task. Intensity Increased intensities require higher-threshold muscle fibers, such as Type IIx and Type IIb. These "faster-twitch fibers" are capable of more force production aka power. And are needed to handle heavier loads. This is the beauty of the 6/12 method: By alternating between heaver and longer sets, your nervous system becomes more efficient by recruiting more muscle fibers and higher threshold fibers. This will allow us to handle more stress and intensity each week leading into next month's Q3 KPI testing. Welcome to the summer time, hypertrophy and body recomposition focused months. We're shifting gears, increasing the volume and intensity of our strength training programming to elicit metabolic and hypertrophic effects on your body. We'll be building on top of the programming we completed in June and challenging you in different ways all with the focus of getting you to be as efficient as possible with your energy expenditure. BASE TRAININGWhat is BASE Training? Getting strong doesn't need to be complicated but it also requires a solid base. Base training is a stripped-down way to build lean muscle, solidify movement patterns, and get the most ROI from training. It simplifies the number of barbell movements, incorporates more kettlebells, and focuses on time tested, scientifically proven strength building exercises. This is a 3 day training split. What to expect during a BASE Training session:
We highly encourage all clients to make time for BASE Training in June. It doesn't matter if you're on your 7 Day Trial or if you've been with us for 3 years, it will help sharpen up your technique and train better. * New Members will be required to complete at least one month of BASE Training prior to re-assessment qualification for Strength. Safety is our priority. *  STRENGTH BLOCK: POLIQUIN'S 6/12/25 METHODThis is a 3 day training split. Advanced clients can include BASE Training sessions into their weekly calendar but we encourage appropriate rest and recovery. What does accumulation mean and what is the goal of an accumulation training block? Accumulation is just getting as much volume as we can. The difference from intensification is we’re deliberately trying to work body composition, such as improving our fat-mass to muscle-mass ratio, to get more muscle. It’s okay to say that we want to look better, as well as perform better. This accumulation block will build muscle mass and set a foundation for the heavier lifts to come. This accumulation phase will transition nicely into our later intensification phase where we’re going to be in better condition to handle higher weights more frequently. We will also have greater tensile strength of our joints and ligaments to handle these higher intensities and these heavier loads. We’re going to push through a threshold that we potentially didn’t have before, especially when we’re doing multiple sets of intensities above 80% when your legs are feeling a little tired. Let’s dive in a bit deeper on what an Accumulation Block actually is. There are a couple of central themes behind Accumulation Blocks: Functional Hypertrophy, Hypertrophy, and Muscular Endurance. This block’s focus is Muscular Endurance. We’re looking to tax some of the fatigue resistance muscle fibers. Also known as type 1 muscle fibers.  You know those "SPICY" shirts that you see people wearing around our gym? This is the infamous spicy strength block. That should scare the hell out of you in a good way. You're going to get everything that you've ever wanted to accomplish in one training block. June's French Contrast Method strength programming introduced everyone to the Rear Foot Elevated Split Squat (RFESS) and we're going to build on that by introducing more unilateral exercises to accompany our axial loading with barbells (barbell front and back squats). Unilateral loading allows us to train a little more asymmetrically so we can get everything lined up again and focus on isolating any muscular imbalances or compensations. Also, when you train one leg, you're getting twice the metabolic demand as you would with training two legs at one time so your conditioning / work capacity improves too. 6/12/25 burns load a shitload of fat. From a program design standpoint, we're using a higher rep scheme designed to burn fat for the energy we use during the session. We specifically start the training sessions with 6 reps of fast twitch muscle fiber movements like front squats, bench press, bent over rows or deadlifts. Beginning the session with these movements first fatigues fast twitch muscle fibers and leaves the more fatigue-resistant muscle fibers to finish the task. This design burns more glycogen at the top of a session and sets us up to burn more fat throughout the session. A key concept to understand for this block is Size Principle. “This Size Principle is a naturally occurring process to prevent overexertion. Essentially, we utilize slower twitch muscle fibers at the start of an activity to defer the use of faster twitch muscle fibers later. The sequence is important because it impacts our response to training.” In this block, we’re reversing the Size Principle by utilizing higher threshold motor units at the top of the session in our compound lift of 6 in our 6/12/25 rep scheme. When we transition to 12 and 25 reps, we’ll utilize lower threshold motor units and intermediate/slow twitch muscle fibers.  And what’s the goal of taxing all muscle fibers to the extent of their capabilities? The goal is to maximize our response to training; making our bodies respond to what we’re going through. Which brings us to our next point: Hypertrophy. There are essentially two different types of hypertrophy: Sarcoplasmic and Myofibril Hypertrophy. The “pump” sensation is what comes from sarcoplasmic. When you do higher-rep, lower intensity work it causes increased blood flow to an area. This increased blood to the area helps with long-term recovery by removing waste post exercise and inflating of mTOR pathways that repair broken down tissues.  “When you do higher-rep, lower intensity work it causes increased blood flow to an area. This increased blood to the area helps with long-term recovery by removing waste post exercise and inflating of mTOR pathways that repair broken down tissues.” A second key component of hypertrophy is using all energy stores in the muscle. In this case, specifically glycogen. When glycogen is burned for energy during training, it’s called glycolysis. Glycolysis usually occurs during anaerobic exercise where we need immediate energy for work but we don't have a lot of oxygen present. So in hypertrophy, we first use available glucose and then glycogen stores. When we continue the duration of training, we exhaust glycogen stores and look for different types of fuel to burn. In our case, we are hoping for fatty acids. In our training program, by structuring a combination of higher threshold motor units in our set of 6 and lower threshold motor units in our sets of 12 and 24 we can hopefully burn glycogen faster and subsequently utilize more fatty acids for fuel during the session. In conclusion, the goal of this block to use higher rep schemes that tap into burning fat for energy. We’re starting with high-threshold, motor-units and fast twitch muscle fibers to get more out of our higher rep schemes than if we would if we just went into higher reps. This structure will burn more glycogen and lead to better utilization of other fuel sources. Resources:
- Gerrick King
"If I work as hard as I can and become successful, then I will be happy." That is the prevalent belief in our society these days. The classic equation adults tell us growing up, success = happiness. If you become successful, then you will be happy. It's as if none of us deserve to be happy unless we are successful. This false belief has led people including myself to work years and years to reach "success" only for the sad reality to set in, success doesn't equal happiness. This carrot and stick approach to happiness results in fleeting, scarce happiness. It adds pressure, stress and negativity to all aspects of our lives. And in fact, striving for success first actually impedes success. When I was building the gym, I always said, "I'll be happy when...we hit this many numbers, when we make this much money per month, when we conduct X amount of personal training sessions per week..." I was pushing off happiness for the attainment of success. I didn't think I was allowed to be happy. "Why would I be happy if I am not where I want to be?" This way of thinking in addition to wanting to please everyone eventually led me to burn out, and the business almost collapsing. It was at my lowest point that I started to question this belief and my values. It is so easy to become overwhelmed with the day-to-day activities and work that you forget to take care of yourself. I started to search for another way, because what I was doing wasn't sustainable. I was letting myself, my team and my loved ones down. Happiness isn't this nice thing that you have after you are successful. Happiness must precede success and fuel it. Be proud of where you are, who you are and who you are with. You're allowed to be happy and still strive for more. Remember, this will actually make you more successful, it will make you perform better in all aspects of life, and you will enjoy the ride so much more. Happiness is a journey, not the destination. I'm writing this now because conceptually, I understand this but it's something that I struggle with. I love work, I love being busy, I love making other people feel happy but I neglect my own happiness. I hope that someone reading this will be better than me and work to be happy. Strength training is the best solution to the complicated problem of fitness. Fitness is a complex challenge because people are different in a tremendous amount of ways. We have different goals, ages, genetics, body types, diets, experience levels, previous injuries, work schedules, and the list goes on. Strength training is like a perfect toolbox with the exact right tools that can handle all these variables. With that being said, we are implementing a new strength training system to help better serve the different people at King. We are introducing a new group training system which we are calling BASE Training to accompany and co-exist with our STRENGTH training blocks. With summer approaching, the weather getting hotter, consistency gets more difficult. The goal is to get into the gym at least 3 times per week.  BASE TRAININGWhat is BASE Training? Getting strong doesn't need to be complicated but it also requires a solid base. Base training is a stripped-down way to build lean muscle, solidify movement patterns, and get the most ROI from training. It simplifies the number of barbell movements, incorporates more kettlebells, and focuses on time tested, scientifically proven strength building exercises. This is a 3 day training split. What to expect during a BASE Training session:
We highly encourage all clients to make time for BASE Training in June. It doesn't matter if you're on your 7 Day Trial or if you've been with us for 3 years, it will help sharpen up your technique and train better. * New Members will be required to complete at least one month of BASE Training prior to re-assessment qualification for Strength. Safety is our priority. * STRENGTH: FRENCH CONTRAST METHOD (FCM)Disclaimer: We do not recommend you participate in this strength block if you are pregnant, have ankle issues, or have any spinal herniations or bulging discs. Please participate in BASE training, you will get a complete strength training experience. This is a 3 day training split. Advanced clients can include BASE Training sessions into their weekly calendar but we encourage appropriate rest and recovery. To properly understand the French Contrast Method (FCM), you must first have a proper understanding of two distinct styles of training: (1) Complex Training and (2) Contrast Training. Complex Training involves performing a heavy compound exercise followed by a plyometric or power dominant exercise that is similar in movement pattern. A complex training set can involve a squatting movement pattern and paring that with a jump at a significantly lighter load. Complex Training integrates strength training, plyometrics, and sometimes sport-specific movements with the goal of utilizing Post Activation Potentiation (PAP). What is Post Activation Potentiation (PAP)? The term Post Activation Potentiation (PAP) simply refers to an acute excitation of the neuromuscular system following some form of exercise (5RM Back Squat). This acute excitation has been shown to improve subsequent explosive performances such as the counter movement jump and sprint speed. The complex training method has been shown to improve jumping, sprinting, throwing, kicking and even change of direction speed performances.  Theoretical model representing the relationship between Post Activation Potentiation (PAP) and fatigue regarding possible windows of enhanced performance. Contrast Training is a heavy set followed by relatively lighter sets over a period of sets. This method is aimed at improving maximum strength, with the use of sub-maximal drop sets. In this case, a front/back squat can be utilized at a higher percentage of workload and followed with a 10% drop set. THE FRENCH CONTRAST METHOD (FCM) IS THE BEAUTIFUL HYBRID BI-RACIAL BABY OF THESE TWO TRAINING SYSTEMSThe combination of exercises increases the amount of muscle fibers that are recruited to perform a movement, as well as the speed at which those fibers are recruited. This increases the speed at which your muscles can produce force (rate of force development), explosive strength and speed endurance.  The French Contrast Method (FCM) places a lot of stress on the individual, which is what makes it such an amazing tool for increasing explosive strength and speed endurance. The primary focus will be to simultaneously get everyone stronger and more explosive utilizing combinations of exercises that increase the amount of muscle fibers that are recruited to perform a movement, as well as the speed at which those fibers are recruited. Thus, improving our rate of force development and speed endurance.
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.
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!
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