I dig workout setups like this. May be of interest to bodybuilding types.
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
I think that the fat loss industry is deceptive. On one side we have the current crop of gurus pushing ‘metcons’ (metabolic conditioning workouts) and claiming that aerobic exercise makes you fatter. Once you’re done laughing at that, you can see that there are major flaws in that concept. ‘Metcons’ make you feel like you’re … Read more
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
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 system from weightlifting to more traditional gym-lifting or powerlifting programs. I want to use this article to sketch out some ideas on how to organize such a system. Those … Read more
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
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
Doug Hepburn was one of the famous old-school lifters of the golden age, a guy who was knocking out some spectacular feats back in the 1950s and 60s. We’re talking about a guy that was putting 370 lbs over his head, with strict form, for triples, and 400 lbs for singles; strict-curling 225 lbs; and … Read more
I complain a lot about people and workout programs. Specifically, I complain about how people look at programs. And diets, for that matter.
Most people go about it wrong-headed. They place emphasis on the actual protocol they’re following, as opposed to why that protocol is actually working.
Your workout and diet are not important. There, I said it.
I’ve been a big fan of Jim Wendler’s writings on strength for awhile. For those that aren’t aware, Jim’s one of the big boys over at EliteFTS, a former football player and competitive powerlifter. Like most of my favorite strength-writers, Jim’s always managed to keep things simple, to the point, and effective. There’s a definite trend towards overcomplicating things; it’s the people that can explain strength training in simple and practical terms that will benefit you the most.
Recently Jim’s released a new ebook simply called “5-3-1”. What the hell is that, you ask? In simple terms, it’s a program. However, I hate to use that word because of all the negative connotations involved. It’s better to say that this is a strategy for training.