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

The Finnish Deadlift Routine

This is a solid program for those that like to pull. This is in some ways similar to the program Andy Bolton has described, using blocks of deadlift-related accessory lifts based on percentages before finally peaking the deadlift itself. Bolton’s routine differs because of the very low percents used in the final peaking block….but when … Read more