Freedom within a
structure
As far as training is concerned, bodybuilding, or rather training to build
muscle, is primarily the result of recruiting and fatiguing as many muscle
fibers within a muscle as possible (without overworking the body’s capacity to
recover). The most appealing characteristic about bodybuilding training is the
freedom you have when it comes to structuring a workout, just as long as it
remains within the recruit and fatigue framework. Within this structure you can
pretty much do whatever you want (as long as it’s not completely idiotic), while
still promoting the desired result.
To Know The Right
Answers You Must Ask The Right Questions
Before performing any exercise, it’s important to ask the right questions
– as the answers to the right questions will provide guidance in terms of what
you should be doing, and when. Once you’ve determined which muscles you want to
load, and have chosen the exercise that best allows you to do so, the most
important question you need to ask yourself is – what do I want to get from
this set?
Is the goal to recruit as many muscle fibers as possible (via overload),
or is it to fatigue as many muscle fibers as possible (via time under tension)?
If the goal is to recruit, which exercise and/or methods best apply?
Is the purpose of this upcoming set to prepare you for the one to follow
(as it would be when “warming up,” which is better thought of as rehearsing),
or are you as prepared as can be to put forth an all-out effort? If the goal is
fatigue, which exercise, or sequence of exercises and/or methods best apply?
Recruitment
Methods
Some of the more popular and effective recruitment methods are:
Intention to
produce maximal force (ex. lifting heavy, or fast) – simply put, the
more weight you attempt to lift, or the faster you attempt to lift it, the more
your brain will have to recruit as many muscle fibers as possible to contribute,
and the faster they must be called upon to best contribute in completing the
lift.
Eccentrics – because of the
way in which the body is designed, more weight can be lowered than that which
can be lifted, making eccentrics a valuable method to induce overload of the
targeted musculature/trained pattern.
Isometrics – as with
eccentrics, because of the way the body is designed, it’s possible to recruit
more muscle fibers during an isometric effort than during a dynamic concentric
effort.
Partials – because the
amount of weight we can work with is limited by how strong we are in our
weakest position, performing partials through the range in which we are
strongest enables us to overload specific movement patterns by handling greater
loads, albeit through a smaller range of motion, than would otherwise be
possible.
Drop sets – drop sets facilitate
performance of multiple maximal voluntary contractions performed in succession,
which otherwise wouldn’t be possible (because it’s only possible to perform one
maximal voluntary contraction at a time, without at least a brief rest period).
By marginally reducing the weight just enough so that another rep (or two) can
be performed with minimal rest in between efforts, and this maximizes the
training effect. Depending on how much weight is used, this method can also be
used effectively to thoroughly fatigue as many muscle fibers as possible.
Rest-pause/cluster
sets – as with drop
sets, rest-pause/cluster sets enable you to perform multiple maximal voluntary
contractions in succession, only in this case without a reduction in load, but
rather by taking brief intermittent breaks between efforts, and this maximizes
the training effect. Depending on how many reps are performed, this method can
also be used effectively to thoroughly fatigue as many muscle fibers as
possible.
Fatigue Methods
Some of the more popular and effective fatigue methods are:
Prolonged time under
tension (ex. performing a high amount of reps) – simply put, the
more reps you perform, or rather the greater duration in which the muscles
remain under tension, the greater levels of exhaustion that the recruited
muscle fibers will undergo, which furthermore results in more muscle fibers
needing to be recruited to sustain enough force production to continue the set.
Therefore, this method could also be used interchangeably as a recruit method,
albeit a rather ineffective one in comparison to the ones presented above.
Reduced rest – simply put, the
less you allow your muscles to recover between efforts, the more muscle fibers
that must be recruited (as other fibers fatigue) during subsequent efforts to
produce enough force to perform the exercise.
Slow reps – the amount of
force that is produced can actually result in less work needing to be done by
the targeted muscles, because the momentum generated from producing high levels
of force can be great enough to propel the resistance into motion, thus limiting
the amount of work the targeted muscles need to do to lift a weight through a
full range of motion. By deliberately performing a lift slower, momentum is
minimized and thus the targeted muscle actually has to do more work to lift the
weight through a full range of motion, which can maximize the training effect.
Mechanical drop
sets – because of the
effect that leverages have on force production, modifying the manner in which
an exercise is executed by first performing your reps in a position of disadvantage
enables you to extend a set without first decreasing the amount of weight used
by simply positioning yourself into a more advantageous position.
Supersets/giant
sets – chaining two,
or more, exercises together in succession with minimal rest between completion
of one movement and beginning the next movement.
Pre-exhaust
superset – performing an isolation, single joint movement, prior to performing a
compound, multi-joint movement for the same muscle group. This technique is not
limited to performing an actual dynamic movement to pre-exhaust the targeted
musculature, as modifying the conditions in which a lift is performed can take
the place of an actual dynamic isolated movement. For example, performing
partial reps, or holding an isometric contraction can be used to pre-exhaust
the muscle.
Post-exhaust
superset – performing a compound, multi-joint movement, prior to performing an
isolation, single-joint movement for the same muscle group. This technique is
not limited to performing an actual dynamic movement to post-exhaust the
targeted musculature, as modifying the conditions in which a lift is performed
can take the place of an actual dynamic isolated movement. For example,
performing partial reps, or holding an isometric contraction can be used to
post-exhaust the muscle.
Practical
Application
As stated, as long as you remain within the recruit and fatigue framework,
you can essentially mix and match any of the methods above without screwing it
up, and still promote the desired result. To do so picture your workout as two
separate training sessions, with the purpose of the first segment to recruit as
many muscle fibers as possible, and the purpose of the second segment to
fatigue as many muscle fibers as possible. Here are some practical examples of
workouts designed to first recruit, and then fatigue the targeted musculature:
Back Workout
Recruit segment
A) Pull-ups, 3 x 6-8
B) Chin-ups, 3 x 6-8
C) Neutral-grip pull-ups, 3 x 8-10
*Perform weighted if possible
Fatigue segment
D1) (Pre-exhaust with 30 second squeeze before
performing scheduled reps) Hammer strength high row or hammer strength pulldown
x 8-10
D2) Straight-arm pulldown x 8-10
D3) Wide, neutral-grip pulldown to clavicle x
8-10
*Perform 3 tri-sets
E1) Barbell shrugs (behind back) x 10-12
E2) Reverse pec-deck or reverse cable flye x
10-12
E3) Barbell shrugs (with same weight as behind
the back shrugs) x max reps
*Perform 3 tri-sets
F1) (Pre-exhaust with 30 second squeeze) Band
pull apart (across forehead) x 30 seconds
F2) Face pull x 8-10
F3) Cable shrugs (with rope attachment) x 8-10
*Perform 3 tri-sets
Or you could chain the “E” exercises together
with the “F” exercises as part of one giant set, looking like this:
E1) Barbell shrugs (behind back) x 10
E2) Barbell shrugs (with the same weight as
behind the back shrugs) x 10
E3) Reverse pec-deck or reverse cable flye x 10
E4) Cable shrugs x 10
E5) (Post-exhaust with 30 second squeeze after
performing scheduled reps) Band pull apart (across forehead) x 10 + 30 seconds
*Perform 3 giant sets
Don’t obsess over the actual sets and reps
listed – this is nothing but a representation of a strategy, and in this case
the purpose is to perform a few relatively heavy sets, progressing from the
weakest mechanical position to the strongest to extend your efforts, followed
by a high volume of work performed in a manner in which a lot of work is
performed in a limited amount of time to maximize the training effect.
Chest Workout
*This workout isn’t as segmented, in that
there’s no separate recruit segment, or fatigue segment, but rather each
exercise consists of its own individual recruit and fatigue segment. This
workout demonstrates the versatility of the drop set method, as it can be used
to both recruit and fatigue. Once again, this is a representation of a
strategy, so don’t obsess over the actual sets and reps listed.
Bench press “conditional” drop set (conditional
meaning the conditions are changed to allow for the set to be extended)
A1) perform 5 reps with resistance bands
A2) remove bands and perform another 5 reps
A3) reduce weight and perform 10 reps
*Perform 3 drop sets
Or if you don’t have bands, you could simply do
something like:
Bench press drop set
A) Perform 3 heavy reps
B) Drop weight and perform another 6-8 reps
C) Drop weight again and perform another 6-8
reps
*Perform 4 drop sets
Dip drop set
B1) perform 6-8 reps weighted
B2) remove weighted belt (or dumbbell) and
perform as many reps as you can (aiming for at least 4)
B3) use assisted machine (or stand on resistance
bands attached to dip bars) and perform 8-10 reps
*Perform 3 drop sets
Pec-deck mechanical drop set
C1) perform 8-10 reps with underhand grip
C2) perform 8-10 reps with neutral grip
C3) perform 8-10 reps with overhand grip
*Perform 3 mechanical drop sets
Or if your pec-deck only has a neutral grip
handle option, you could simply raise or lower your hands to change the
stimulus on the pecs:
C1) Hands at, or above eye level x 8-10
C2) Hands at shoulder level x max reps
C3) Hands at abdominal level x max reps
*Perform 3 mechanical drop sets
Shoulder Workout
Recruit segment
A) Behind the neck press, 4 sets of 8-10
Fatigue segment
B1) Seated dumbbell press x 12-15
B2) Machine shoulder press (using standing calf
machine) x 10-12
*Perform 3 supersets
Dumbbell raise complex
C1) Top range front raise (from in front of
body to overhead) x 6
C2) Lateral raise x 6
C3) “Y” laterals (arms turned out, raising away
from the body on a 45 degree angle) x 6
C4) Reverse “Y” front raise (arms turned in 45
degrees, bringing the arms towards each other in front of the body) x 6
*Perform 3 complex sets
D) (Pre-exhaust with partials + drop set) Lateral
raise machine x 30 heavy, bottom range partials + 10 full range reps with
lighter weight
Recruitment
Shoulder Workout #1
*This is strictly a recruitment workout, as part of a strategy which would
generally be a part of a broader system in which the delts would be fatigued in
a completely separate workout.
A) Behind the neck press, or seated dumbbell press
x 7/5/3/7/5/3/7/5/3
*Perform 9 total sets in a wavelike manner,
starting with 7 reps on the first set, 5 on the second, and 3 on the third.
Upon completion, start over at 7 with slightly more weight than what was used
initially.
B) High incline dumbbell press, 4 sets of 6-8
C) Bench press, 4 sets of 6-8
*The bench press is placed here as it is
assumed that a recruitment only workout is indicative that the shoulders are
being specialized, and therefore volume for the chest is reduced, and chest
work is performed where it wouldn’t interfere with recovery of the delts.
Recruitment
Shoulder Workout #2
*This is another recruitment workout, as part
of a strategy which would generally be a part of a broader system in which the
delts would be fatigued in a completely separate workout. The purpose of
showing another recruitment only workout is to demonstrate the freedom you have
as long as you work within a given framework.
A) Push press, 6 sets of 3 (with 85% of max, or
a weight that you could handle for roughly 5 reps)
B) Military press (with bands), 4 sets of 4-6
C) Military press (using the same weight, but
without the bands), 3 sets of as many reps as possible
Fatigue Shoulder
Workout
*This is strictly a fatigue workout, as part of a strategy which would
generally be a part of a broader system in which the delts would have been
recruited in a previous workout.
A1) Top ½ barbell shoulder press x 6-8
A2) Seated dumbbell press x 10-12
A3) Machine shoulder press x 15-20
*Perform 4 tri-sets
B1) Incline lateral raise x 8-10
B2) Seated lateral raise x 8-10
B3) Incline lateral raise partials x 8-10
B4) Seated lateral raise partials x 8-10
B5) Front raise x 8-10
*Perform 3 mechanical drop sets
C1) Incline front raise x 8-10
C2) Seated front raise x 8-10
C3) Incline front raise partials x 8-10
C4) Seated front raise partials x 8-10
*Perform 3 mechanical drop sets
D1) Reverse grip smith machine shoulder press x
6-8
D2) Underhand dumbbell front raise x 10-12
*Perform 3 supersets
E1) Lateral machine partials x 30
E2) Dumbbell lateral partials x 30
*Perform 2 supersets
Fatigue Arm
Workout
*This is strictly a fatigue workout, as part of
a strategy which would generally be a part of a broader system in which the
arms would have been recruited in a previous workout.
A1) Close-grip reverse preacher curl x 6-8
A2) Standing med-grip reverse curl x 10-12
A3) Hammer curl x 15-20
A4) California press x 6-8
A5) Lying dumbbell extension x 10-12
A6) Rope pressdown x 15-20
*Perform A1, A2, A3 without rest, then take a
minute and a half and perform A4, A5, A6 without rest, performing 4 tri-sets
each
B1) Close-grip preacher curl x 6-8
B2) Standing med-grip bar curl x 10-12
B3) Standing wide-grip curl x 15-20
B4) Close-grip bench press x 6-8
B5) Floor dumbbell extension x 10-12
B6) Close-grip push-ups x max reps
*Perform B1, B2, B3 without rest, then take a
minute and a half and perform B4, B5, B6 without rest, performing 3 tri-sets
each
C1) Machine arm curl x 8-10 + 8-10 bottom
partials
C2) Machine arm extension x 8-10 + 8-10 top
partials
*Perform 3 supersets
The possibilities
are endless
As you can see, there’s an unlimited amount of
ways in which you can structure a workout that is designed to build muscle, as
long as you remain within the recruit and fatigue framework, and even then you
are not limited to what is presented above. Hell, you could even combine some
of the methods above to accomplish both – for example, you could modify the way
in which you performed your reps and turn a “recruitment” method into a “fatigue”
method by performing your reps slowly, but clustering them to allow for greater
loads to be used, and follow them up with a drop set in which you reduce the
weight to allow for another 8-10 slow reps to be performed consecutively.
You could recruit by using heavy weights (or
light but performed with explosive force, ex. 4 sets of 3 with 60% of max) and then
performing drop sets, mechanical drops, or rest-pause sets, then fatigue by
performing three different mechanical drop sets, and finish with a standalone
movement for a rep goal (ex. 50 dips as fast as possible, not counting how many
sets it takes to get there). You could begin a workout by performing heavy
mechanical drop sets, then follow it up with a rest-pause drop set combo (ex.
perform 8-10 reps, rest 10 seconds, perform as many more reps as you can,
reduce the weight and perform another 8-10 reps, rest 10 seconds, perform as
many more reps as you can).
“Heavy” itself has room for interpretation as it could mean to perform 3 sets
of 4, followed by 3 sets of 8, or 3 sets of 3, followed by 3 sets of 6 and 1 set
of 10, or in reverse order with 3 sets of 6, followed by 3 sets of 3, or even
working up to a daily limit and followed by performing a higher volume of work
at a given percentage of what you peaked at.
“Fatigue” has even more room for interpretation as it could mean
performing 3 sets of 8 followed by 2 sets of 10+5 (performed as 10 peak
contraction reps followed by 5 full reps without the added peak contraction),
which in this case suggests that you can alter the conditions in which the lift
is performed to further exhaust the muscle, without actually changing the
weight or the exercise.
When you understand that a workout is a representation of a strategy to
create a physiological response, it changes the whole way in which you go about
things. You become less stressed about whether or not what you’re doing is
right or wrong, and have greater confidence in that as long as you put forth
your best effort, you’re putting yourself in position to get the best result –
just as long as what you’re doing is not completely idiotic. This in turn
allows you to confront your workout with greater focus and intensity, which are
two key elements to maximizing your return per investment of time and effort.
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