Brogram Design 101

The last few months, during my yearly layoff from hard training (I’d rather spend my free time at the pub during New Zealand’s nice summer weather, and “yearly layoff” sounds nicer than “lazy slug”), I’ve been gravitating towards less demanding, more fun kinds of lifting.

Regular readers will know of my love for autoregulated daily training, but I’ve discovered that I really only care for this during the winter months. For whatever reason, I find myself uninterested during the summer. That reason is beer and sunshine.

Instead, I prefer a more unstructured and unfocused approach, which you might call “screwing around”.

The last few weeks, I’ve been messaging back and forth with JC Deen about good old fashioned Bro-training. You know the stuff: body-part splits. Having an arms day. Pumping the hell out of everything to get that hurt-so-good burn.

Read moreBrogram Design 101

Undulating Periodization for Bodybuilding

Daily undulating periodization is a form of planning that occurs over the weekly level (though in practice the actual cycle may repeat anywhere from every five to 14 days). This is the most commonly cited version of ‘nonlinear periodization’, where the actual progress from workout to workout ‘nonlinear’ – so there’s no HIT-style “must add … Read more

Basic Strength Workouts for the Beginner and the Broken

Sometimes you’re just not after aggressive strength gains. Sometimes you just want a basic, simple workout to do, something productive, something that won’t mess you up or aggravate injuries. If you’re a beginner, you need slow, gradual improvements while you’re learning technique and adapting to exercise. If you’re an old horse that’s beat up to … Read more

Bulgarian-style Training for Strength & Powerlifting

If you’re interested in this article, you might also be interested in my book Squat Every Day which covers this subject in much more detail. Get your copy here. There’s been a recent resurgence of interest in frequent ‘daily’ training and the Bulgarian weightlifting system, and yet very little written about how to adapt this … Read more

APRE for Strength & Size

All this talk about autoregulation and about getting strong in more general ways has had me doing a lot of thinking. This workout scheme in particular was inspired by this post of mine and the paper it references. Autoregulated Progressive Resistance Exercise (APRE) is similar to plain old PRE, which some of you may know … Read more

Brian Siders: Intermediate Powerlifting

Courtesy of Brian Siders This is a high-volume sample workout from powerlifter Brian Siders. Besides being an incredibly strong guy, Brian is also known for his very high volume workouts. As you see, this program has you training six days a week with an alternating upper body/lower body split. If you’ve never played around with … Read more