Get ready because this is a long paper i have been putting together and adding in supportive details of this over the past couple of years! The article has been put together from my thoughts as well as input from Sulcop(Sully) and has really taken off on the OCB website! I have really seen some great results myself as well as my wife and clients that have used it over the net as well!
The training style is a lot of variety and adds many different styles to your training while at the same time hitting all the muscle fibers within the body! This makes this style very important to never leading to stagnation and overtraining, it does basically alternate back and forth between heavy low volume training and higher volume time under tension training styles! I use some DC training, Heavy power training, Higher volume, supersets, drop sets, reps speed (slow positives and slow negatives), High reps(25-100 reps)!
If you want take a look through and let me know if you have any questions?
Training the “Natural Way”
We as the natural bodybuilder are not afraid to try new workouts. But with all workouts it comes down to the basics and consistency. “Natural” lifters must remember the body does speak and when it does we must listen. Our bodies do not hide injuries like the “other” athletes. This is where three keys to a long productive “natural” bodybuilding career can really payoff. They are nutrition, technique, and recovery.
No magic workout will build ideal mass for man or woman. Each sex can attain similar results with testosterone being the limiting factor in which women do not build the tremendous musculatures men can. Similar workouts can work for men and women. My wife has been my workout partner for the last 3 years and made some really good gains from the workouts we have done. I myself have made very good progress from the workouts as well. She really has been my prized pupil during these past 5 years of being a personal trainer. Her strength has increased progressively each year and is now in the best shape of her life. Dr. Jeffery Volek has done extensive research to establish ideal gains in women who lift heavier weights in a periodized lifting program. Again due the main factor, testosterone, women can not attain the same musculatures as men due to hormonal differences, but can very productive progress in terms of fat loss and tightening up the entire body!! Nutritional factors can help to change the way muscle is carried in each sex as well, but never to the point where women will equal men unless “testosterone” is used.
Now that we see that men and women can do very similar workouts, let’s look at bodybuilding. Bodybuilding’s main purpose is build muscle to each person’s genetic ceiling with ideal shape, size, and symmetry. Knowing this, muscle stimulation of the group you are trying to work is the key. Tension, form, and technique are main way to promote the greatest muscle stimulation. In order to establish these factors, one must use a weight heavy enough to cause tension without losing your form for at least 6 repetitions (Power/Core Lifts) and maximally in the other direction of 15-20 repetitions during high intensity/ Volume training. It has been documented that weights done for more than 15 reps will do little to make the muscle adapt and grow. If this were the case women who walked for exercise would have the best legs around and that is not the case. Women must weight train to reap the benefits of total fitness; otherwise, optimal fat loss will not occur. On the other hand, those who go below 6 reps consistently are more prone to injury because these weights are not done with proper form and technique. When weights are done that fall under 6 reps, the muscle group being worked receive the least amount of tension, which can cause the accessory groups to take the brunt of the movement. Have that Orthopedic phone number ready!!
Training, in general, does not just change to higher reps when pre-contest comes around. Is that what got you there to begin with? I don’t think so!!! Routines need to vary as well as reps, but drastic changes in your workout will not support muscle retention. Experimentation and trial and error can help you see how your body responds. Variety in your workouts is a must if your plan is to keep plateaus and stagnation out of your workouts. Periodization is one of those ways to prevent plateaus and overtraining. Homeostasis is a condition our body is very comfortable with, but we never want our muscles to be in that comfortable condition. Our bodies try and figure out what we are doing to fight change, so never fall into the rut of the habitual workout. Extensive research has been done by the College of New Jersey about non-cyclic periodization. These workouts can really benefit the “natural” athlete. These are alternating a Power/ Core lift workout with a high intensity/ Volume workout. Great strength gains have been reported in both men and women. This alternating workout program allows the body to recover and get stronger at the same time. Rep ranges will vary and adequate rest can occur while you train to stimulate not annihilate. The body over time can then feel strong and energetic without the increased chance of overtraining and injury.
Bodybuilders are not usually cardio lovers, but it is the necessary evil that must be done to work the heart and accelerate fat loss. Cardio should be done as little as possible being a bodybuilder, because excess cardio can eat away that hard-earned muscle. Excessive cardio can also cause injuries due to its repetitive nature and how it can pound away at your feet, ankles, knees, and hips. Work it just enough to have a healthy heart or when necessary to accelerate fat loss for an upcoming show. During the off-season 2-3 times per week is sufficient working on lower intensity cardio with areas such as mile runs and 100 m sprints with 300 m jogs. Pre-contest can get up to 4-6 times per week with higher interval training as necessary depending upon your condition.
I have been training for well over 15 years and have seen my share of comfortability with workouts by both sexes. Women will take endless aerobics classes and use cardio equipment 7 days per week. For all those years of hard work, she has little to no progress to see. Why? Because resistance training is not part of their workout. You know they could get bulky!!!! BIG!! NOT!! Women need to embrace their muscles and be proud of their genetics and train hard to achieve what they have worked so hard for!! Men are no different, except they are on the other end of the spectrum. They tend to lift too much weight, no matter what the cost!! They work every muscle group in the body, except the one being emphasized that day. Take the Bench Press, on a Monday, on Big Chest Monday, as you load up the bar with improper warm ups, one plate on each side, then two plates on each side. As the sets get further along and the weight increases so does the speed at which the bar freight trains to your chest!! All of a sudden, the direction changes from the negative to the positive and the chest becomes a trampoline and the lower back and ass become a parking spot for your car. Nothing good can come out of that last scenario except injury and pain. Muscle control and maximum stimulation are the keys to bodybuilding when lifting. Bodybuilding is just that building your body, not out of control power lifting. Power lifting movements have their place in the bodybuilding world, but not to the low one rep maxes being performed by power lifters. I feel power lifting movements can be very effective during the off season to put on those extra pounds of hard earned muscle, but in the proper rep ranges and hitting low rep ranges once in a while.
Stiff-legged deadlifts are another movement, which has been butchered over the years as well. This movements’ pivot point should be around the hip joint. The main muscle group should be the hamstring with some help from the lower back muscles. Minimal feeling should be felt in the lower back due to the isometric hold in the upper body. Countless times this exercise is done with movement occurring around the spine thus compromising the back. And even more stress can be put on the lower back if the bar is moved away from the legs during the descent. Remember on this one to keep the back flat and stretch those glutes backwards as the bar descends and as you return to the top the glutes are squeezed tight!!
Your workout should be built around the 3 main regions: the legs, back, and chest. All the other groups are assistive and will get their work but not at the expense of the big three. These other groups are the shoulders, biceps, and the triceps. These smaller assisting groups should not be trained to where they impede the larger muscles in their workouts. Biceps should not be trained the day before your back. The shoulders and triceps should not be trained the day before your chest. I have worked out the most ideal scenario on how to work your schedule from experience and extensive research. I know that everyone does not fall under the typical workout that works for everybody, but a lot of variables go into this workout and tremendous results have been seen. I suggest a 6-8 week cycle and you won’t be disappointed!!! It calls for a 2 days on/ 1 day off schedule for the “natural” athlete. A typical week goes like this:
Day 1: Chest/tris/abs
Day 2: Legs/calves
Day 3: OFF
Day 4: Shoulders/traps/abs
Day 5: Back/biceps/calves
Day 6: OFF
Day 7: Repeat Day 1
No muscle groups really overlap and no one-day is set in stone with the non-cyclic periodization. Workouts can vary and the body is not taxed the same way each time.
Power and Volume workouts are ideal for men and women. It lets the women push themselves on the power workout, while the men tax themselves on the volume workout. Rep ranges always vary accordingly, where benefits can be derived from each workout. Both workouts are an eye-opener for each sex as they venture into unchartered territories and keep the body guessing as to what’s coming next. Quality gains will come without extensive pounding on your joints, tendons, and ligaments. Oh, what a relief!!!
Remember, workouts change and adapt according to research. Everyone will have a special way to hit their muscles, but I believe this one to be a winner for all!!! If you would like to see how I lay out this workout, please email me at Cytrainer913@aol.com and I will send you the excel sheet on how to set this up!! I am here to help and I know everyone will not fall under these generalizations, at least with your back rounds in the bodybuilding field. I also know there are beginners out there that could use this to benefit your workout. So send me an email and I will try and help you out any way I can.
I have recently taken this type a training another step further and yet it still falls under the category of non-linear periodization! It is called SSHIT Training (Sully’s Super High Intensity Training) because Sully put some ideas out there that really helped me develop this program along with Dr. Joe Klemczewski’s ideas of Non-cyclic periodization!! It calls for more of a power style training grouped on only a heavy upper body workout and a heavy lower body workout through one cycle!! Each of these workouts hits only the bigger muscle groups which include the Legs, Back, Chest, and Shoulders!! On the heavy lower day, the legs are hit with basically one major multi joint movement, the Squat which will prioritize the quads, and then the Stiff-Legged deadlifts to hit the hamstrings and the glutes while helping to strengthen the whole leg and lower back connection! These exercises are done for about 4-5 working sets of with a rep scheme of 5,5,5,5,2 and only one exercise is chosen for each body part. Calves would be done at the end of course!
Now as for the Heavy upper body, I would one exercise for each group, the Chest(Incline BB), the back(Deadlifts), and the Shoulders(Power Presses)!! The same rep scheme is used from the legs and the abs would be skipped as this workout does take some time to complete!! The heavy days will be shown below as in how the days on and days off are split up!!
The power days allow for the body to keep the muscles that you want to be worked (fast twitch) and these are the ones that will help to release the GH from the body and the best to help build more muscle, which in turn will increase your metabolism, and this will burn more body fat! Everything here causes a nice domino effect, but it does take time and it is more dependent upon body type and sex of the individual. This is the main thing we are trying to accomplish here and this is the main way to do it, but at the same time if this is done day in and day for weeks and yes some will do this for months and even years without ever changing the workouts up and the body can eventually be over trained and injury could be the result. Nothing slows down progress more than an injury, and this is where the second half of the workout comes along!! This involves doing a higher volume, just as I have mentioned above, but there will be some twists to the workout and will seem like the workout is never the same week after week!! It will work those endurance fibers and yes even help to release hormones that would not normally be released during the other style of workout. The other positive aspect of these part of the workouts is it helps to let the joints recover adequately because the pounding going on here is nothing compared to the one you will get when doing the heavy upper or heavy lower days!!
Now, next we will be going to the 4 day split I have mentioned up above, but their will be some catches along the way as you will see!! This part the body is split up to the way I like and you could split this up into a three day, a four day, or even a five day! It’s just whatever works best for you and your needs and what your body can handle!!
The spit I set goes a little like this:
1)Chest/Tris
2)Legs/Calves
3)Shoulders/ Traps
4)Back/Bis
Along with my 4 day split, I had to include some different training protocols to help keep the variety in the workouts!! These would include 100 rep sets, slow positives, Negatives, Supersets, and Drop sets (step Bombs)!! I will show how each one was hit and how each one was used when I lay out the 40 day complete rotation of the workouts for proper rest and recovery!! All of these training protocols have been shown to show some type of improvements in your muscle size and to work them into your program takes a little bit of proper spacing. These 100 rep sets would be done a day or after it had been trained already and is done for one all out set at the end of another workout with an isolation movement for that body part!! If you have never done 100 reps sets, you should give them a try. It starts off with a weight that you can do at least 25-30 to failure, then you will rest for 10-15 sec. and then continue your count until you fail again and then take the break again for 10-15 sec and then start up again and continue until you reach 100 reps no matter how many sets it will take!!! Negatives are done where the muscle is being elongated or stretched with either a 10-12 sec. negatives on a single movement or the 4-6 sec negatives when it super setted with an isolation movement of that same muscle group!! Slow positives are done now in the opposite direction where the muscle is being contracted slowly in the opposite direction of the negatives for about 5-7 sec and at the end of each set the motion is held isometrically for about 15-20 sec. The old drop sets are done with a weight you can handle for a good 8 reps and then dropped 4 times about 15% and then done for a total of 5 sets of 8 reps(40 total reps). Next I will show the 40 day schematic of how this all comes together, so you can see how it all works!!
Take this one step further with a little explanation from Sean Sullivan and this might clear some things up about the Hormone Manipulation Training!
Everyone has a theory on reps sets and workout parameters. Most programs work, and all will stop working at some point. This is where the theory of micro cycles comes in. Frequent change in workout stimulus has been proven to make longer lasting gains and maximize results. There is one area that most programs fall short and that is hormonal manipulation. After all the most effective way to build muscle is to combine anabolic hormones and training. Any IFBB pro is proof positive of that. Manipulating hormones artificially and training to enhance the effects of those hormones creates a powerful synergy. But we as natural bodybuilders refuse to compromise and cross those boundaries, but does that condemn us to being small? NO! For every bodybuilding drug there is a corresponding hormone that is naturally produced by the body, and can be manipulated by your training. Finding a way to increase the secretion of your natural hormones is the second biggest factor in your program selection. Through careful manipulation of training variables you can increase various growth producing hormones and the corresponding receptors in your muscles that mediate their anabolic effects. Through careful manipulation of training stress you can convince your body to release each hormone at specific times, and increase receptor sites on the muscle itself. Interested? Read on. A “smart” training program will fulfill three necessities:
1) Provide enough stress to the muscle fibers to trigger repair and growth.
2) To increase the levels of various anabolic hormones.
3) Up regulate corresponding muscle receptors and get the most out of those anabolic effects.
Before we get into the nuts and bolts of the training design lets look at various forms of training and there affect on hormonal manipulation and the effect on the muscle receptor sites. Now these are not my ideas, I did not develop anything, and most of this is common knowledge to most of you. I am just here to link it all together, after all I am just a dumb cop with a degree in aviation science so what do I know? I know enough to look at the science behind the training theories and what corresponds to specific muscle building hormones and anabolic states.
First lets look at testosterone boosting and training. We know through endless research that testosterone, the holly grail of muscle building hormones, it triggered through specific training. That training consists of heavy movements, specifically heavy partial squats. This is not a 1/4 squat but to parallel or just short with a maximum poundage. Rep speed should be constant with a explosive acceleration. Forced reps are great to increase the intensity of the exercise as well. The workout also needs to be short, less than 45 minutes is best. Anything longer and testosterone levels will plummet rapidly! Testosterone boosting has long-lasting effects and the effects are compromised when too many workouts of this type are strung together too often and this is why the old 20 rep squat programs have short lasting results, but by manipulating this type of workout infrequently, say every six to eight days, you can maximize the effects. All high intensity training will increase your testosterone level to some degree, as long as the sessions are kept short. It will not be as potent as the testosterone boosting squat workout, but it will enable you to extend the effects of the workout as you focus on manipulating other hormones. If squats are out of the question then leg press or rack dead lifts can also fit the requirement, but squats are the king of testosterone boosting workouts, and yes ladies this means you too!
Negative only training has been shown to force the muscle to secrete insulin like growth factor 1 and fibroblast growth factor, tow powerful autocrine/paracrine anabolic hormones. This type of training causes extreme soreness and muscle trauma and again needs to be done infrequently. Sets need to be limited to 2-5 Negative only sets of 6-10 reps. That is a 10-15 second Negative with a 3-5 second pause between the reps. Between all sets stretch, and if you’re not familiar with Dante’s stretch protocols then I would research it. All other movements this training session should be heavy with a maximum stretch at the bottom and peak contraction at the top. Hold the top and bottom positions for 2-4 seconds. Again this training needs to be infrequent with 24-30 days between Negative only workouts for the same body parts.
Another training fact is growth hormone manipulation training. If you combine a heavy compound exercise with an explosive positive and slow Negative and a single-joint movement for the same muscle a pronounced GH releasing effects occurs. This superset will boost GH secretion and increase GH receptors on the trained muscle. The second exercise needs to be lighter and you should go for the burn. Reduce the range of motion as the muscle fatigues to optimize the burn. A superset of bench press done heavy with a 5-6 second Negative for 6-10 reps combined with cable crossovers done for 15-25 controlled reps and 4-5 partials or burns at the end would be an ideal chest combination. Only the combination of more GH secretion (the compound exercise) and increasing the GH receptors on the muscle (quick burns) will induce muscle growth.
Insulin depletion workouts followed by a high carb drink post training can maximize the insulin effect of muscle building. Insulin will shuttle carbs into one of two places, fat cells and muscle cells. By training to delete glycogen in the muscle and bring in as much blood as possible, then follow the session with a high GI carb drink you can better train the muscle to store carbs in the muscle and maximize the anabolic effects of insulin. Think about your carb depletion workout’s pre contest. They are designed to do just this, and then maximize the volume with carbs and shuttle the nutrients into the muscle cell. Why do we only do this precontest? Would it not be best to throw in a few of this type of workouts a week and harness the growth and recovery potential of insulin? Use a typical carb depletion workout of high rep, and short rest fast tempo workouts. Use non traumatic movements, cables and machines, and reduce the range to increase the pump and force more blood into the muscle. Follow the workout with a high-carb food or even better a high GI post workout shake. A hour or two after training take in another high carb meal.
Muscle tension will rapidly increase the number of androgen receptors on the trained muscle and negate the effect of the cortisol receptors. By increasing muscle tension, and decreasing fiber trauma you can harness the power of the secreted testosterone, IGF 1 and GH in the muscle. The reduced fiber trauma will decrease cortisol production and receptors as the training induces fiber growth. This workout would be the opposite of the Negative only workouts. You want to accentuate the positive part of the movement and negate the negative effect. The Negative workout will maximize trauma, but this workout is designed to minimize it. Movements need to be done with a 4-6 second positive, and a 2-second pause at the top and bottom and a 1-2 second Negative. Train strictly and keep the muscle under tension for as long as possible, Use static holds at the end of each set to really increase the tension on the working set, and get a maximum contraction at the top of each rep. Use movements that have the greatest range of motion and peak contractions such as leg extension and hack squats for the quads. Avoid bouncing and too many sets as long workouts this will burden recovery and release cortisol.
This covers the why, but what about the how? I will outline a program designed around these parameters in part 2, but until then review what I have outlined and research the variables for yourself. Only an ignorant man would follow blindly so go fourth and learn and then in part 2 you will fully understand the principles as I apply them.
PART II
In part I we discussed the ways various types of training effect the endocrine system and how we can use this to our advantage in the quest for more lean tissue. In part II I hope to align what we have learned into a rotational training system that can maximize both fiber trauma and endocrine function.
First lets review the base elements. Heavy low rep training increases the production of testosterone and adds a base of power. Heavy training employs the first tenet of muscle growth, progressive overload. By continually adding weight to your basic power exercises you become stronger and increase testosterone production. Rep speed also changes function by increasing release of hormones and increasing receptor affinity. Movements done with a slow negative followed by a isolation exercise for a high rep burn increases growth hormone and negative only reps increase IGF-I/FGF. Workouts done with a slow positive increase androgen receptors and lessen the effect of cortisol. High rep, superset type workouts followed by a high carb liquid meal increases insulin affinity to the muscle cell as apposed to the fat cell.
Now one rep pattern not covered that is a critical part of this workout is the high rep set. By high reps I mean 100. Yes that is 100 reps of a isolation exercise. This is done for two reasons, it forces more blood into the muscle and speeds the healing process and it forces the mitochondria to use fat as fuel. The type I muscle fiber contain a substance called lipoprotein lipase. The type II fibers, although capable of hypertrophy, do not. This means the type I fibers can be trained to burn fat as fuel even if they are not capable of the same hypertrophy as the type II. The best way to maximize this action is through high reps. By aiming for 100 reps you are sure to activate this process without becoming too board, and the high rep set can be just as brutal as any other form of training if done properly. First the 100 rep set is limited to a recovering body part, and its best to use a isolation exercise like leg extensions as apposed to a compound exercise like a squat. Next pick a weight you can get around 30 reps with before you need to summon willpower to go on. Try to reach 50 reps before the burn is so great you need to pause, rest 10-15 seconds and crank out more reps and continue this pattern until you reach 100 reps. Once you can get more then 70 reps without a pause add 5% to the load.
Now lets put it all together. I will not recommend specific exercises, number of sets or frequency of training. This program can be split into a number of different patterns and you must make you own adjustments based on training age, and other variables. This is my outline, that of a 40 year old male with 25 years of training. I will not cover number of sets specific to my workouts but I will normally preform between 4-10 sets per body part. Now here is how my program outline looks. I train two on one off and begin the cycle with my heavy low rep work. I split the body in half doing lower body day one and upper body day two. I pick one exercise per body part and after a warmup go for 3-4 sets of 4-5 reps one set of 2 and a back off set of 20. I do forced reps or rest pause as necessary to pump up the intensity. After a rest day I split the body into four workouts and again go 2-1-2-1. Now here is tricky part, I use three different styles of training over the remaining split with the 100 rep sets thrown in. I will rotate the following three workouts: negative sets with slow negative/high rep supersets, tension workouts with slow positives and static holds and step bombs for high reps. I then pick up the rotation for the 4th workout. After a rest day it’s the two heavy days and back to the 2-1-2-1 split picking up where I left off. Confused? Here is how it looks on paper. Note I have omitted the rest days but as stated above I work no more then 2 on 1 off.
Day #1: Heavy quad, ham & calf
Day #2: Heavy back, chest and delt (no direct arm work on heavy days)
Day #3: Negative Quad and calf with 100 rep chest and tri
Day #4: Slow positive/tension ham and delt work with 100 rep back and bi
Day #5: Step bombs for Chest and tis with 100 rep quad and calf
Day #6: Back to the Negative workouts for Back and bis with 100 rep ham and delt
I start back with the same split only day #3 becomes the slow positive/tension day, day #4 step bombs, day #5 negative and day #6 slow positives. The rotation will continue on the next cycle just continue rotating the three workouts over the 4 day split.
Now for some specifics on the negative, slow positive and step bomb workouts. For the negative workouts I start with a compound movement and do negative only reps. After several sets I will then do several supersets of a slow negative set with a isolation superset for high rep burns. For the negative only set lower the weight in 10-12 seconds, rest 2-4 seconds and continue for 6-8 reps. For the superset lower the weight in 4-6 seconds with a controlled positive. For the second exercise pick a isolation movement and rep out until the burn becomes intolerable. On the second exercise use partial reps and burns to really get the lactic acid levels high. Stretch well between sets to accentuate the GH effect. Here is a example of a back workout:
Negative only weighted chins
Superset barbell rows with slow negative and high rep pull down
Superset cable rows with slow negative and high rep pullovers
Superset rack chins slow negative and straight arm pullovers.
The tension/slow positive sets are the opposite of the negative work. The weight should be raised over 5-7 seconds, with a 2 second pause at the top and bottom of the movement. Keep the negative portion under control but limit the time it takes to lower the weight. Make sure you hold the bottom position for a two count. This will increase muscle tension by limiting momentum. You do not want to induce muscle trauma, but increase tension. Add a few static holds at various points of the movement for 10-20 seconds. Try to keep the time under tension at 65 seconds or more, so 8-10 reps is best. I like more machines for tension movements so I do not have to concentrate on balance. Here is a tension/slow positive chest workout:
Smith inclines 3X10Cable flys 3X10
Hammer incline 3X8
Cable crossover 3X8
Now for step bombs. This is my favorite workout, and if done properly you will have nothing left after the workout. Use a normal rep tempo of 2 up 2 down. After a warm up pick 3-5 exercises for a body part and start the first exercise with a weight that limits you to 8 reps. After getting as many reps as possible in positive fashion rack the weight and lower it by around 15% and go for another 8 reps. Continue this for 5 steps, this is one step bomb. Rest 45 seconds and go on to the next exercise and do the same 5 step drops. Each set should consist of around 40 reps, all drops done to positive muscle failure with a weight allowing no more then 8 reps per drop. The short rest burns more glycogen in the muscle and if your not flat on your back after the workout then there is something wrong with your intensity. Drink a high carb post workout drink right after your workout. Here is a quad step bomb workout:
Leg press: 1000 X 8, 950 X 8, 900 X 8, 800 X 8, 700 X 8
Leg extensions 180 X 8, 150 X 8, 120 X 8, 100 X 8, 80 X 8
Sissy squats 45 X 8, 35 X 8, 25 X 8, 10 X 8, body weight X 8
Hack squats 270 x 8, 230 X 8, 180 X 8, 140 X 8, 90 X 8
Squats 315 X 8, 275 X 8, 225 X 8, 185 X 8, 135 X 8
Do not forget to end the workouts with the 100 reps set for a recovering body part.
Another backer of this style of variation to your training routines(SSHIT Training) is the famous Charles Poliquin as he had this answer about bodybuilders and their training and common mistakes they make with their training:
“I would say that bodybuilders fail to vary their training often enough. The content, volume, intensity and durations of workouts must be varied, since the body rapidly adapts to a stressor, which is when progress stops. It’s the variety principle.
Beginners may be able to show improvement for several months on a fixed weigh-training program; however, as athletes progress in strength, variety becomes an essential component of training. Advanced athletes should modify their strength-training programs every two to three weeks. Training programs must therefore contain variety to elicit a maximum training response over time.
Strength-training programs should include both long-term and short-term variations. Long-term variations are the alternation of loads and training methods (i.e.,eccentric training, maximum-effort techniques, positions-of flexion method, etc.) in an annual or pluriannual plan.
Short-term variations can be achieved by varying the following parameters:
1) Magnitude of the load (as measured in percentage of maximum)
2) Type of contraction
3) Speed of contraction
4) The exercises-barbell and dumbbell exercises can accommodate endless variations of execution.
For example, you can perform squats with the barbell on your back or your collarbone, with your feet in a narrow or wide stance or you can perform them at a different angle on a hack-squat machine-and you can change the starting position of an exercise.
If you want to achieve long-term progression, you must have variety in your training process. That’s crucial for three reasons:
1) The effectiveness of any program is a function of the degree to which it challenges your body. The problem is that familiar programs are less challenging because your body has had time to figure them out. Every time you repeat a training program, it becomes less effective.
2) All training programs have both negative and positive features, no matter how well designed or specific they are. Too much time on one program and you tend to adapt to the positive aspects and accumulate the negative ones.
3) Not changing training routines leads to overuse injuries. According to Dr. Sal Arria, sportsmedicine director of the International Sports Sciences Association, “Adopting long-term training habits of any kind is very often a precursor of degenerative changes in the joints.” Advanced athletes are particularly vulnerable, since their training tends to become more and more specific over time.
So it’s essential that you change acute program variables (such as frequency, exercise selection, number of repetitions, number of sets, length of rest periods, tempo, speed of muscle contraction) regularly-say, every two to four weeks.
This method of training can be complex and yes there are many variables to track, but after a few cycles you will get the hang of it. Variety is key here and you body will have difficulty adapting to the changing variables and the different anabolic techniques used. Use the program as a sample and change what you like, just respect the basic rules. Of course the program will work best with a good nutrition and supplementation program.
S.S.H.I.T. Training Schematic
Day 1= Heavy Legs/Calves
Day 2= OFF
Day 3= Heavy Chest
Day 4= OFF
Day 5= Heavy Shoulders/Back
Day 6= OFF
Day 7= am Negative Chest/tris
pm 100 reps with back and bis
Day 8= am Slow positives/Tension Legs(Hams, Quads, calves)
pm 100 reps chest and tris
Day 9= OFF
Day 10= am Step Bombs Shoulders/traps
pm 100 reps Legs(Hams, Quads, Calves)
Day 11= am Negative Back/bis
pm 100 reps shoulders/traps
Day 12= OFF
Day 13= Heavy Legs/Calves
Day 14= OFF
Day 15= Heavy Chest
Day 16= OFF
Day 17= Heavy Back/ Shoulders
Day 18= OFF
Day 19= am Slow positives chest/tris
pm 100 reps back and bis
Day 20= am Step Bombs legs
pm 100 reps chest and tris
Day 21= OFF
Day 22= am Negatives Shoulders/traps
pm 100 reps legs
Day 23= am Slow positive/ Tension Back/bis
pm 100 reps shoulders/traps
Day 24= OFF
Day 25= Heavy Legs/Calves
Day 26= OFF
Day 27= Heavy Chest
Day 28= OFF
Day 29= Heavy Back/Shoulders
Day 30= OFF
Day 31= am Step Bombs Chest/tris
pm 100 reps back/bis
Day 32= am Negatives legs/calves
pm 100 reps chest/tris
Day 33= OFF
Day 34= am Slow Positive/ Tension Shoulders/traps
pm 100 reps legs/calves
Day 35= am Step Bombs Back/bis
pm 100 reps shoulders/traps
Day 36= OFF
Day 37= Heavy Legs/Calves
Day 38= OFF
Day 39= Heavy Chest
Day 40= OFF
Day 41= Heavy Back/ Shoulders
Day 42= OFF
Day 43= Chest/Tris (Combos) use all three training protocols, no 100’s
Day 44= Legs/Calves (Combos) use all three training protocols, no 100’s
Day 45= OFF
Day 46= Shoulders/Traps (Combos) use all three training protocols, no 100’s
Day 47= Back/Bis(Combos) use all three training protocols, no 100’s
Day 48= OFF
Complete Rotation done with all training protocols and Combinations
As you can see the whole thing laid out looks quite long, but can really help out the body and make some great gains and at the same time allow for adequate recovery and keep plenty of variety in the whole program!! Each muscle group must be run through 3 cycles before the entire body has been hit with all of the training protocols, but then I add an additional week to create combinations of the 3 training protocols and at the same time this last week does not entail 100 rep sets!! There are plenty of heavy days to incorporate the power days into the program and continue to progress as you go through the whole program and still allow for the body in between to be worked very hard without wrecking the joints!! I will next lay out the nuts and the bolts of the whole workout.
Heavy Lower Body Workout
Core bigger lifts
1 Exercise per group
warm ups
3-4 sets of 4-5 reps
1 set of 2 reps
back off set of 20 reps/ can also be Rest pause style/ X rep style
Legs/ Calves
Quads
Squats
Front Squats
Leg Presses
Split Squats
Smith Machine Squats
Vertical Leg Presses
Hamstrings
Lunges
Stiff-legged Deadlifts
Leg Curls
High Leg Presses
Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
Heavy Chest
Core bigger lifts
1 Exercise per group
warm ups
3-4 sets of 4-5 reps
1 set of 2 reps
back off set of 20 reps/ can also be Rest pause style/ X rep style
Chest
Incline Barbell
Incline DB
Bench Press bar
DB Press
Heavy Back/ Shoulders
Core bigger lifts
1 Exercise per group
warm ups
3-4 sets of 4-5 reps
1 set of 2 reps
back off set of 20 reps/ can also be Rest pause style/ X rep style
Back
Pull ups
Seated Rows
T Bar Rows
Pulldowns
Deadlifts
Shoulders
Power Presses
Barbell Presses
DB Presses
Arnold Presses
Clean and Press
Power Cleans
Hang Cleans
Chest/ Tris (Negatives)(100 reps Back/Bis)
1st Exercise 3 sets negatives only reps 6-8(10-12 sec neg)
3 exercises supersetted w/ isolation exercises high reps(20-25)
Superset negatives only 4-6 sec neg w/ controlled positives
Smaller Muscle Group 1 exercise supersetted w/ isolation exercise
Chest
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Hammer Strength Machines
Smith Machine
Isolation Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Triceps
Use one for negatives and another for high reps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns
100 Reps Back/ Bis
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Back
Pulldowns
Assisted Pull ups
Rows
Rope Rows
Biceps
Barbell Curls
DB Curls
Hammer Strength Curls
Chest/ Tris (Slow Positives/ Tension) (100 Reps Back/ Bis)
Raised positive for 5-7 secs
W/ 2 sec pause at top and Bottom
Add Static holds at various Ranges of motion(10-20 sec)
8-10 reps total
weights will be tough so back off a little
Chest- 4 exercises-3 sets each
Tris- 2 exercises- 3 sets each
Machines may be easiest for this to take the balance issue away
Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Hammer Strength Machines
Smith Machine
Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns
100 Reps Back/ Bis
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Back
Pulldowns
Assisted Pull ups
Rows
Rope Rows
Biceps
Barbell Curls
DB Curls
Hammer Strength Curls
Chest/ Tris (Step Bombs)(100 rep Back/Bis)
Rep tempo- 2 sec up/2 sec down
3-5 exercises per bodypart
5 total sets or 4 drops after initial set
each drop should be about 15% drop from previous set
about 8 reps each set (40 reps each Total Drop)
Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Hammer Strength Machines
Smith Machine
Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns
100 Reps Back/ Bis
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Back
Pulldowns
Assisted Pull ups
Rows
Rope Rows
Biceps
Barbell Curls
DB Curls
Hammer Strength Curls
Legs/ Calves (Negatives) (100 reps Chest/ Tris)
1st Exercise 3 sets negatives only reps 6-8(10-12 sec neg)
3 exercises supersetted w/ isolation exercises high reps(20-25)
Superset negatives only 4-6 sec neg w/ controlled positives
2-3 quad exercises
2-3 Hamstring exercises
2 calf exercises
Legs
Quads
Squats
Leg Presses
Split Squats
Smith Machine Squats
Vertical Leg Presses
Isolation Quads
Leg Extesions
Hamstrings
Lunges
Stiff-legged Deadlifts
Leg Curls
High Leg Presses
Isolation Hamstrings
Leg Curls
Calves
Pick one for negatives and then the other for high reps(20-25 reps)
Standing
Seated
Seated Straight legged
Donkey Calf Raises
100 reps Chest/ Tris
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Hammer Strength Machines
Smith Machine
Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns
Legs/ Calves (Slow Positives/ Tension)(100 reps Chest/ Tris)
Raised positive for 5-7 secs
W/ 2 sec pause at top and Bottom
Add Static holds at various Ranges of motion(10-20 sec)
8-10 reps total
weights will be tough so back off a little
quads- 2-3 exercises-3 sets each
Hamstrings- 2-3 exercises- 3 sets each
Calves- 2 exercises- 3 sets each
Machines may be easiest for this to take the balance issue away
Legs
Quads
Squats
Leg Presses
Split Squats
Smith Machine Squats
Vertical Leg Presses
Leg Extesions
Hamstrings
Lunges
Stiff-legged Deadlifts
Leg Curls
High Leg Presses
Leg Curls
Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
100 reps Chest/ Tris
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns
Legs/ Calves(Step Bombs)(100 reps Chest/ Tris)
Rep tempo- 2 sec up/2 sec down
3 exercises per bodypart (Quads/ Hamstrings)
Calves-2 exercises
5 total sets or 4 drops after initial set
each drop should be about 15% drop from previous set
about 8 reps each set (40 reps each Total Drop)
Legs
Quads
Squats
Leg Presses
Split Squats
Smith Machine Squats
Vertical Leg Presses
Leg Extesions
Hamstrings
Lunges
Stiff-legged Deadlifts
Leg Curls
High Leg Presses
Leg Curls
Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
100 reps Chest/ Tris
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weight assisted Dips
Incline Bench Press
Bench Press
DB Press
Incline Db Press
Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns
Shoulder/ Traps(Negatives)(100 reps Legs/ Calves)
1st Exercise 3 sets negatives only reps 6-8(10-12 sec neg)
3 exercises supersetted w/ isolation exercises high reps(20-25)
Superset negatives only 4-6 sec neg w/ controlled positives
Smaller Muscle Group 1 exercise supersetted w/ isolation exercise
Shoulders
Machine presses
Shoulder press(DB, Barbell, Machine)
Arnold Presses
Upright Rows
Isolation Shoulders
Laterals(Front, Side, Rears)
Machines Presses
Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Isolation Traps
Calf Machine Shrugs
100 Reps Legs calves
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Legs
Quads
Leg Presses
Smith Machine Squats
Vertical Leg Presses
Leg Extesions
Hamstrings
Leg Curls
High Leg Presses
Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
Shoulders/ Traps(Slow Positives/ Tension)(100 reps legs/ Calves
Raised positive for 5-7 secs
W/ 2 sec pause at top and Bottom
Add Static holds at various Ranges of motion(10-20 sec)
8-10 reps total
weights will be tough so back off a little
Shoulders- 3 exercises-3 sets each
Traps- 2 exercises- 3 sets each
Machines may be easiest for this to take the balance issue away
Shoulders
Machine presses
Shoulder press(DB, Barbell, Machine)
Arnold Presses
Upright Rows
Laterals(Front, Side, Rears)
Machines Presses
Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Calf Machine Shrugs
100 Reps Legs calves
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Legs
Quads
Leg Presses
Smith Machine Squats
Vertical Leg Presses
Leg Extesions
Hamstrings
Leg Curls
High Leg Presses
Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
Shoulders/ Traps(Step Bombs)(100 reps Legs/ Calves)
Rep tempo- 2 sec up/2 sec down
3-5 exercises per bodypart(Shoulders)
Traps 2 exercises
5 total sets or 4 drops after initial set
each drop should be about 15% drop from previous set
about 8 reps each set (40 reps each Total Drop)
Shoulders
Machine presses
Shoulder press(DB, Barbell, Machine)
Arnold Presses
Upright Rows
Laterals(Front, Side, Rears)
Machines Presses
Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Calf Machine Shrugs
100 Reps Legs calves
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Legs
Quads
Leg Presses
Smith Machine Squats
Vertical Leg Presses
Leg Extesions
Hamstrings
Leg Curls
High Leg Presses
Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
Back/ Bis (Negatives)(100 reps Shoulders/ Traps)
1st Exercise 3 sets negatives only reps 6-8(10-12 sec neg)
3 exercises supersetted w/ isolation exercises high reps(20-25)
Superset negatives only 4-6 sec neg w/ controlled positives
Smaller Muscle Group 1 exercise supersetted w/ isolation exercise
Back
Pull Ups
Seated Rows(Cable, DB, T Bar)
Pulldowns
Rack Chins
Deadlifts
Isolation Back
Pullovers
Rope rows
High Cable sweeps(Pronated or supinated)
Biceps
Pick one for negatives and then the other for high reps(20-25 reps)
Preacher cur
Craig Yarnall,
CSCS, CPT, WNBF Pro
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Want A Bigger Body, Squat DEEP"
"The truth is that you will probably never reach your full bodybuilding potential without doing the Squat. The squat forces your whole body to GROW!"--TOM PLATZ
Beverly Nutrition 
. But whether I do 4 sets or 40 sets my chest is sore as heck for the next 2 days. My quads however, are my best bodypart (or so I've been told) They NEVER get sore. Doesn't matter if I do 4 sets, 40 sets, high reps, supersets, trisets, step bombs, etc. Yet they continue to improve from year to year 
) and stay in contact with them througout your contest prep.