Question on Program Design

Just read your article on Sets & Reps: The Nut And Bolts Of Program Design! (not sure how old that is), and I have a few questions about rep ranges in my own workouts and whether I’m doing it right.

To date I’ve been using a total body routine, but I want to add a second routine to rotate with so my training doesn’t stagnate:

1. 2 on, 1 off, 2 on, 2 off. Working each body part twice a week (2 movements per body part each session)

2. Full body training 3x's a week (1 movement per body part each session)

Question 1: For each session in the split routine I’m thinking of aiming for 6-8 reps for 1 movement and 10-12 reps for the other movement per body part. Is that a good range, or should I do say 8-10 reps and 14-16 reps so I hit both strength+hypertrophy and also muscle endurance?

The other option was splitting it up. So sessions 1 and 2, I aim for one rep range, and session 3 and 4, I aim for a different rep range.

Question 2: in the TBT routine I’m thinking of aiming for a different rep range for each of the 3 sessions in the week, i.e. session 1 (6-8 reps), session 2 (10-12 reps) and session 3 (14-16 reps). What do you think?

I’d really appreciate your feedback mate. Sorry about the big questions but there are so many conflicting articles out there I’d rather get the opinion from an expert than everyone’s 2 cents.

Cheers,
Basil


My Answer: Excellent question, and I must say you've come up with some well-thought solutions. FINALLY, somebody who's actually done their homework! For question #1, use 6-8 reps and 10-12 reps. This way you achieve both sarcomere and sarcoplasmic hypertrophy.

As for question #2, that looks perfect.


"I read your program Training for the Ectomorph, and I am willing and committed to follow it. It seems very rational and realistic, but I have one question: do I really only need to go to the gym 3 times a week? I have the time to do the full body workouts more than 3 times a week. Should I do it?

"I'm not sure if you have the time to answer this kind of email, but if you do, I would really appreciate it. Thanks in advance."

-Mariano Vadillo


My Answer: If you want to workout more than 3 times per week, then that's fine. So if you want to workout 4 times per week, then do the full body ectomorph workout 3 times per week with the 4th workout devoted to a body part specialization.

In other words, the 4th workout should address any 1-2 muscles lagging in size or strength. The exercises in this specialization workout should be completely different from the full body ectomorph workout.

For the ectomorph, I don't recommend any more than 4 workouts per week, as that will hinder your progress in gaining size.

Integrating Prehabilitation Movements with Compound Movements

I am a member of the Canadian Forces Military Police branch. I have just come off of a medical category due to a lower back/sacroilliac (SI) joint injury from a training accident. That being said, I'm finally off medical leave and able to get to the gym. Running is something I am not good at both due to sports induced asthma and my injury (it gets really sore and tired around the 20 minute mark). As well, I have been working to develop core strength to regain stability in the region of my injury.

With that being said, I began to look online for programs or tips on training for cops. I came across a couple articles you wrote and thought that I would attempt to contact you. Basically I am seeking some assistance in not only regaining my fitness level but surpassing it. As a fellow police officer and from your articles, you seem to have a keen sense for what is physically necessary of us. Plus, you made mention of "looking" the part which does assist in dealing with clients.

Any assistance that you can provide would be greatly appreciated.


My Answer: If you just got medically cleared, then you want to ease back into things. Take things slowly and build on the rehab and mobility exercises you were given as part of any physical therapy that you received. The bottom line with any injury is to perform exercises that work the muscles of that area, provided that these exercises do not cause you any pain. Essentially you have to test out which lower body exercises don't cause pain and throw out the ones that do. Once you've developed a list of glute, ab and lower back exercises that you can perform, work on building your strength on these movements.

For example you may want to try a combination of isolated movements such as Bulgarian squats, hyperextensions, glute bridges, stomach vacuums and planks and integrate them with a program involving some compound movements, such as back squats (to work the glutes) and front squats (to work the abs and quads). Nothing too heavy or strenuous at first. Just slowly build up your weight in small increments for the compound movements and slowly build up your reps on the isolated movements.

Remember, these exercises are just suggestions. It is up to you to figure out what exercises to include and what not to perform due to pain or poor technique.

Now with regards to your exercise induced asthma, stick to short bursts of training. Running outdoors continuously for long distances does tend to aggravate the condition much more than any other form of cardio. So if you can, avoid it and perform interval training for your cardio: sprints, jump rope, kettlebell swings, 8x8 workouts, wrestling, etc. Interval training works well for our line of work, because physical activity for us occurs suddenly and in short pulses.

Instinctive Training on the Pyramid Workout

Hello, I'm an ectomorph that has been lifting for around six months now. I have been working out 4 days a week hitting each muscle group once with 2-3 sets for each. I will say that I have become more cut and put on a little weight, but with school and work currently I find it hard to make it 4 days a week and would like to condense down to working out 3 days a week. I've noticed that your workout plan is designed for body types such as myself.

My main concern is that I'v never tried pyramids before, and I'm not sure how to come at 10 8 6 15 routine. For example, I can currently bench 145 for three sets of 10. How would I incorporate this into your pyramid routine?

Would I start with lighter weight increase by 5 until I get to 15 then drop to light weight again for the last 15?

Any help is greatly appreciated. I would love to start this routine next week.

- M. Patterson


My Answer: Pyramiding is quite easy. All you do is add more and more weight from set to set. So if you normally can bench 145 for 10 reps, then start out with that weight and add more weight as the sets progress. Five pound increments are fine, but it really depends on how your first set felt. If you shot through the first set easily and could've performed more than 10 reps, then a 10 pound increase would be more appropriate.

Likewise if you performed the 8 rep set and fell short of your target by a rep (7 reps total), then your increase for the next set (6 reps) should be small (2.5 pounds) or nonexistent.

Ultimately, you should be able to intuit how much weight to add or substract. Your performance on each set determines the weight of the next set. Over time, you should raise the starting weight, so keep track of your poundages.

Additions to a Home Gym

I know it's been awhile since I've posted a real entry, one where I'm not answering the same questions over and over. But I've been quite busy as of late. The biggest cause of busy-ness? My 6 month old daughter, of course. It's been hard juggling work, writing, working out and family. So I've been following the training principles in Training for the Busy Bodybuilder to keep myself in shape.

If you have an extremely busy lifestyle, then having a home gym makes life much more convenient. I wrote about the basics for the home gym in a previous post, but I thought I'd follow-up with a post on "home gym extras." These are pieces of equipment or exercises that, if you have the extra money and the extra strength, should purchase and perform:


1) Kettlebell- A lot of people go crazy bat shit over kettlebells. They think kettlebells cure everything from ectomorphism to obesity to cancer. But the bottom line is that kettlebells are tools, they are not complete workouts in and of themselves.

Not only this, but kettlebells are expensive. For a single expensive steel ball, you really can't do that many exercises that you wouldn't do with dumbbells or barbells. The turkish get-up and windmills can both be performed with a dumbbell or barbell, without any loss of difficulty or effort.



People try to get fancy with kettlebells and perform some rather superfluous exercises when they should stick to the basics. The three main exercises that distinguish the kettlebell from other free weights are the clean and press, the snatch and the swing. The kettlebell versions of these exercises are very different in feel and difficulty from their barbell and dumbbell counterparts. These exercises have a profound effect on the musculature. You will thicken up quite a bit in the traps, anterior delts, forearms, biceps and back. So if you're willing to shell out a lot of money for just 2-3 exercises, then get a kettlebell.


2) Chains- Because of joint angles, the force or difficulty of an exercise is less or more at certain points of the movement. For example, the top range of a squat, a press or a curl is much easier than the beginning and midrange portions of these movements.



To make these exercises more difficult throughout the entire range of motion, you can attach heavy chains to the barbell. As you lift, more and more links lift off of the floor and the weight becomes heavier and heavier. This is what is known as a form of "accomodating resistance," and it is an excellent way of increasing your strength. If your train with chains for a few weeks, and then train without them for the next few weeks, your poundages will go up significantly.

You can purchase chains at a hardware store, but very few have the really big ones. I got mine at Osh Orchard Supply and Hardware.



3) Pull-up, chin-up tower or bar- The pull-up is completely and utterly unforgiving. You either can do a pull-up, or you cannot. Your chin passes the finish line that is the bar, or you hang there helpless. That bar is a clear demarcation of manhood. So if you want to have a big badass back, then you better do some pull-ups.

The great thing about a pull-up bar or tower is that this simple piece of equipment allows you to do a wide range of exercises, not just for the back. You can do hanging leg raises for the abs. You can do 9 different distinct variations of pull-ups and chin-ups, each with a very different feel, each emphasizing a different portion of your upper body musculature.


4) Heavy handles-



"Heavy Handles" are a rather unique training tool. It's basically a double-pronged adjustable dumbbell handle. You can add weight to either of the threaded shafts, creating a dumbbell with an offset center of gravity. Thus you can change the angle of resistance for many conventional dumbbell exercises and make them much more difficult.

The Heavy Handle requires standard, one-inch hole plates and comes in 2 grip sizes: a one inch ergonomic handle and a two inch thick bar handle. The Heavy Handle also has a cable ring attachment for use with pulley machines.

I've definitely noticed a difference in using the Heavy Handle. Dumbbell flyes, rows, curls, laterals and triceps extensions all feel very different and more difficult with the Heavy Handle. I actually had to use weights lighter than I use with conventional dumbbells. I've also noticed that my upper body musculature has thickened up quite a bit, especially in my forearms and back.

The Heavy Handle cost $19.95 for one, $29.95 for two, which is a very good deal considering conventional cable attachments cost just as much. For strong bodybuilders and athletes, I suggest that you get the 2" thick bar handle, since it costs just the same as the 1" ergonomic handle. Overall, a great training tool for the strength athlete. Visit HeavyHandle.com to purchase a set.


Bruce doing the 2 finger pushup, Lalanne-style

5) One arm pushups- One arm pushups are an awesome way to thicken and strengthen the triceps lateral head. And it's cheap... as in free! You can do it anywhere at anytime. Now if you can't do a one arm pushup, then I suggest following this excellent primer: One Arm Pushups.

Eleven Pounds on the Program

Hi James,

I'm very proud to let you know that your ectomorph program did work with me! I should have read your articles and spend more time on internet before doing any work out... three years of waste! I'm actually 6'3" and weigh almost 84kg (185 lbs.), which is a 5kg (11 lbs.) increase after almost 2 months following your programs!!!

A big thank you for your blog and articles!!! I was very skeptical before starting it, because I guess I had no idea on how my whole body works! Consequently, I have just bought your three first books on Amazon to know more about your program and research, I can't wait to read them, but as I am living in Cape Town, it will take at least a month to get them!

It is now time to move on to the 5x5 program after a week of total rest. Could you give me the link of a website where I can find a good description on how to proceed with this program like your pdf on the ecto program? Can't find one so far. After reading your books, I guess I will be able to make my own program.

Merci for your work!!!

It does to feel good to be in shape and to have a better understanding of my body.

-Kévin


My Answer: I'm glad it worked well for you, Kevin. An 11 pound gain in weight for an ectomorph is always good. I know you'll like the books, because they will give you some valuable insights as to what constitutes a good mass building program. With regards to a primer on the 5x5 program, check out the Strong Lifts blog if you haven't done so already.

Wingspan Workouts and Maintenance Mode

I just finished reading your article on widening your back. I was just wondering if you do all four techniques in one workout?

My problem is my chest, arms, and shoulders develop very quickly especially as compared to my back. Recently, I've resorted to just focusing on low weight and high repetitions on my chest, shoulders, and arms and heavy weights and low repetitions for my back. It's been successful to a certain degree as at least my physique is a bit more balanced. However I feel like I need to change things up as my back is no longer reacting to my work out which is why I stumbled on your article about widening the back.

Hope you can clarify my query and if you have any further advice that would be great.

Thanks!

Kael


My Answer: Yes each technique is a workout. Hence the title Wingspan WorkoutS. What you can do is rotate through each of the workouts for your back and put all other body parts on maintenance mode: 3 sets of 6-8 reps. This is a much better way of maintaining size and strength on your chest, arms and shoulders as opposed to employing high reps.

Whole Body Workouts

"How many sets per body part is recommended if you are doing a total body workout? I usually do compound movements (e.g. I do a total of 18 to 20 sets of chest excerises for the week)."

W. Williams


My Answer: It depends on a number of things. For one thing, how many other body parts are you including in these full body workouts? If you go with the bodybuilding standard, then you have 8-9 body parts in which to hit:

Chest
Back
Shoulders
Biceps
Triceps
Quadriceps
Hamstrings
Calves
Abs

That doesn't leave you with very many sets per body part. Two to three sets per muscle group is really all you can do. This is perfectly fine for beginners and older lifters. But for those who've been in the Iron Game for awhile, 2-3 straight sets doesn't do much. There is a way to get around the low set total and add some needed volume. I go over this in my article Supercharging H.I.T. an excerpt from Neo-Classical Bodybuilding.

But if you're not a bodybuilder and don't care to hit all of the above mentioned muscle groups, then I suggest an abbreviated strength program. This program will hit each muscle group directly or indirectly through compound movements. Since you have fewer exercises, you'll have time to add more sets to each movement:

Bench press (chest, triceps)- 5 sets
Medium grip chinups (back, biceps, abs)- 5 sets
Standing military press (shoulders, triceps)- 5 sets
Squats (quads, hamstrings)- 5 sets

Bodybuilding programs tend to be body part based, while abbreviated programs tend to be movement based. If you alternate between these 2 types of programs, then you'll better progress than if you stay on just one program.