TRAINING ARTICLES
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Choosing and Periodizing Repetition Speed for Optimal Muscle Growth
Read more →The legendary Russian weightlifter Vasiliy Alexejev supposedly said that your abdominals should be strong enough to stop a bullet. While Alexejev did not spot a six-pack – neither did he care – he was known for doing 1,000 leg lifts in waist-height water to strengthen his abdomen. Alexejev wasn’t seeking to look good; rather, he was seeking world-class strength and power, as evidenced by his 80 world records in Olympic weightlifting throughout the seventies. While most will find great satisfaction in being strong, ultimately, (competitive) bodybuilding is about the visual appearance of the various body parts, including the revered six-pack...
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Alternate Training System
Read more →The norm when it comes to bodybuilding training is to focus on one main muscle group per workout. In addition, working large muscle groups like back and chest together is often discouraged. Contrary to this belief, we believe working muscles with opposite actions (antagonists) together is a very productive way to train. What we’re talking about is not a superset, but rather, alternating between sets of antagonist muscle groups, resting between sets – for example, performing one set of bent-over rows, resting one minute, performing one set of bench press, resting one minute, then start over, going back to bent-over...
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Big Bench
Read more →The BIG BENCH program will be divided into two training sessions per week with one session focused on lifting near-maximal weights and one focused on maximum acceleration of lighter weights. It is based on the Conjugate Periodization model of training, popularized by Westside Barbell in Columbus, Ohio. On the Dynamic Effort training day, the lifter will perform a high number of sets of low repetitions, with the focus on maximal acceleration of the weight. Dynamic Effort work is based on three-week blocks, waving the weights used and number of sets/reps, before restarting the cycle. Every two to three blocks, the...
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Big Deads
Read more →Routine Deadlift Week 1: Work up to a 1RM, then do 3 sets of 10 reps with 70% of your max. Week 2: Sets of 3 up to a 3RM, then do 5–8 sets of 3 reps of rack pulls, with the bar set at mid-shin. Work up to just shy of a 3RM on this second movement. Week 3: Work up to a 1RM, then do 5–8 sets of 3 reps of deadlifts standing on a 4-inch block. Work up to just shy of a 3RM on this second movement Week 4 (Deload Week): 3 sets of 10 reps...
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Big Squat
Read more →The BIG SQUAT program, much like the BIG BENCH program, will be divided into two training sessions per week. One session, entitled Max Effort training, focuses on lifting near-maximal weights, and the other, Dynamic Effort training, focuses on maximum acceleration of lighter weights. This approach is based on the conjugate periodization method popularized by Westside Barbell in Columbus, Ohio. Dynamic Effort Training (DE) On the Dynamic Effort training day, the lifter will perform a high number of sets of low repetitions, moving a sub-maximal weight with the focus on the greatest possible speed. This is used to enhance the rate...
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Compound Muscle & Training
Read more →In order to stimulate maximum muscle growth, nothing is more important than intense weight training! When designing an effective weight-training program, many variables must be manipulated to get the best results possible. Sets, reps, rest periods, and tempo are all important training variables that should be taken into account. That being said, when it comes to muscle growth, the most important training variable is choice of exercise! You must build your training program around compound movements if you want to realize your true growth potential. Research has shown time and time again that compound movements are better than isolation exercises...
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