Training Variations Vol. 2

Welcome to the second training variation instalment. I know it’s a lot to digest but you can keep this as a reference and check back every now and then when you feel your workout program needs to be spiced up a bit. The first chapter profiled several techniques that can be used to stimulate both muscle growth and strength development.

As in-depth as that chapter was, we were only scratching the surface. As long as you have a basic understanding of muscle fiber type & function, potential variations to stimulate adaptation are only limited by your own creativity. However, while many of us have the capability to come up with our own effective loading techniques, it never hurts to study and apply the proven variations that have been drawn up by the worlds elite strength coaches.

As the old saying goes, ’stand on the shoulders of giants’. These ‘giants’ have brought effective and original loading techniques to the forefront of the strength and conditioning community. These advancements in training methodology are partly responsible for the enhanced athleticism of today’s competitors. Profiled below are both time-tested and modern training techniques that can be placed into immediate application.

5/5 Method

This technique has been around for over fifty years. It was popularized by a bodybuilder named Reg Park and is still considered to be a highly effective method to stimulate impressive strength gains. As the name indicates, 5 sets of 5 reps are to be performed while using a heavy load to facilitate motor unit recruitment.

In most cases, an extended rest interval is necessary to complete the full 5 sets. I personally find set intermissions of 3-4 minutes to be quite challenging. Load selection is another important aspect to consider when utilizing this loading pattern. Typically, during your initial attempts, you will most likely fall short of completing the full 5 reps for each set – that’s to be expected.

However, as long as you are able to perform 14 total repetitions, regardless of the order, you’re on the right track and should stick with the load. If less than 14 total repetitions can be performed within the 5 sets, the weight should be reduced. Once 5 sets of 5 repetitions can be completed, the resistance should be increased by 5-10lbs (depending on the size of the muscle group).

6/4 method

One would think that to perform the 6/4 method, you would begin by performing sets of 4 repetitions. On the contrary, you would originally select a load that would allow you to only perform 2 repetitions before failure sets in. The idea behind the method is that you would continue to implement the loading technique until 6 sets of 4 repetitions can be performed. When improving from a mere 2 reps, this process may take awhile. Since the load is high (approx. 87%), the rest periods between attempts should be longer – 4-5 minutes. This technique was designed to develop overall strength.

5/4/3/2/1

You’ve got to love these easy names. They basically sum up the entire loading pattern. As the name of this technique indicates, this method implements a high resistance pyramid loading scheme. Its effectiveness is geared around the fact that the gradual loading will increase neural efficiency. You begin by maxing out with your 5RM (5 rep max – heaviest load you can lift for 5 repetitions) and increase the resistance by 2-3% with each set until you reach your 1RM. Not only will this method teach your muscles and nervous system to lift heavy, but it will also ensure that you’re properly warmed up by the time you attempt your maximal lift. As with any heavy loading technique, the rest intervals between sets should be extended to 4-5 minutes.

Iso-Dynamic Superset

This method manipulates the motor unit activation potential of isometrics through the utilization of heavy loads. When performing a typical set on the bench press, every time you increase the load, it feels noticeably heavier. Well, with this method, each set following the brief isometric component will feel lighter by comparison. The loading for an iso-dynamic superset would resemble the following.

Exercise Example = Bench Press

Set Load Contraction Type Rest Reps
1 80% Isometric 30 sec. Pre-Failure
2 60% Dynamic 3 min. Failure
3 90% Isometric 45 sec. Pre-Failure
4 70% Dynamic 4 min. Failure
5 100% Isometric 1 min. Pre-Failure
6 80% Dynamic ——– Failure

Due to the fluctuation in the load (60-100%), this method is ideal for the development of both strength and size and is best suited within the ‘Mixed Training’ phase of a periodized program. It is critical that the isometrics NOT be taken to failure as doing so will have a negative effect on the contractile strength of the following dynamic set.

The whole basis for the isometrics is to facilitate an improved neural drive that will carry over to the dynamic contractions. The brief rest intervals between the isometric and dynamic sets are to allow for a slight ATP/CP (creatine) restoration and to allow enough time for the weight to be stripped off for the next set.

Since precise loading percentages are to be used, it is recommended that all the calculations be done in advance. I came across this method throughout my own training and research and have been impressed by the immediate strength increases I have experienced.

Since I am not sure if this technique has been previously published, I am not going to take full credit for the theory. However, regardless of its origin and originality, the main factor to consider is its effectiveness. I highly recommend that experienced trainees give it a try.

Timed “TUT” (time under tension)

Very rarely do trainees pay close attention to the time-under-tension of a given set. I only recently started timing the duration of my sets, and believe me, it makes a huge difference. I tried it while performing curls with an easy-curl bar. Remember, the TUT potential varies depending on genetics and the body part being trained.

For example, certain muscle groups are typically fast twitch (traps, hamstrings) or slow twitch dominant (solius region of the calf). Because of this, the TUT should be judged accordingly. If you’re unsure as to your genetic makeup – as I’m sure you are at the moment – keep reading along and you’ll find your answers in the “genetics” chapter. As I had mentioned, I found this system to be effective for my bicep workout, with the goal being hypertrophy. I began with approximately 60% of my 1RM and performed the following program.

Exercise Example = Bicep Curls

Load Contraction Type Rest TUT
60% Dynamic/Isometric 60 sec. 60 sec.
60% Dynamic/Isometric 60 sec. 50 sec.
60% Dynamic/Isometric 90 sec. 40 sec.
60% Dynamic/Isometric 90 sec. 60 sec.
60% Dynamic/Isometric 90 sec. 50 sec.
60% Dynamic/Isometric 120 sec. 40 sec.
60% Dynamic/Isometric 120 sec. 50 sec.
60% Dynamic/Isometric 120 sec. 40 sec.

By the end of the routine, my arms felt like jello. When I woke up the next morning, it felt like I had just endured some kind of surgery on my biceps. The soreness was incredible; in a good way though. The post-training response was especially magnified since I performed this intense loading right after training my back. So, my biceps had already been working throughout all my pulling movements. I tried this same loading pattern for the overhead dumbbell press movement for shoulders. It worked. I got a crazy pump. The one difference I found however is that the rest interval between sets had to be slightly extended. As mentioned above, this will vary depending on the fiber-type distribution and size of the body part being trained.

Push/Pull Groupings

There is nothing new about grouping agonists (prime movers) and antagonists (opposing muscles) together. Below lists some grouping examples following this theory.

Chest/Upper Back
Biceps/Triceps
Abdominals/Lower Back
Quadriceps/Hamstrings
Calves/Tibialis Anterior (front of lower leg)

The whole basis for this type of grouping is to allow for an increased workload in a given amount of time and also to minimize neural inhibition.

Increased Workload

It’s a well known fact that training volume is an important loading parameter when it comes to stimulating gains in mass. However, due to unfavourable hormonal shifts, it is counter-productive to spend more than 55 minutes in the weight room per session.

Push/Pull groupings are one method that can be utilized to optimize the training volume in an allotted time period. This is due to the fact that unlike performing multiple sets for a single muscle group, you can alternate between agonists and antagonists.

For example, alternating between bench presses and rows will allow for chest recovery while the back is being trained, and vice versa. For example, the rest interval breakdown during a hypertrophy training cycle would look like this.

Exercise Duration Rest
Bench Press 40 sec. “TUT” 45 sec.
Rows 40 sec. “TUT” 45 sec.

Using this method, the time from when you finish your last repetition on the bench press to when you perform the exercise once again is just over 2 minutes – an optimal rest interval for hypertrophy training. This method can also be implemented into a strength phase providing that specific changes are made. When the load is increased, as in strength-oriented training, it is important to remember that localized muscle recovery is not the only priority.

Heavy loading is taxing on the nervous system and if the rest intervals aren’t extended, the result will be a weak signal being sent to the motor units. This directly effects strength potential as less muscle fibers will be activated to assist with the heavy lift. Using the same exercises as above, an example of a push/pull loading scheme during a strength phase is as follows.

Exercise Set Duration Rest
Bench Press 5-20sec. “TUT” 3-4min.
Rows 5-20sec. “TUT” 3-4min.

For some, the 3-4 minute rest intervals between exercises and the 6-8 minutes rest between repeating the same movement may seem like a stretch, but truthfully, neural recovery is a slow but critical process. Although this approach can be adapted into your strength phases, the agonist/antagonist training approach is best suited for cycles of hypertrophy training. It also works quite well for superset programs designed for weight loss, in which you would work the largest muscle groups to the smallest with minimal rest in between sets.

Minimized Neural Inhibition

Rotating between sets for opposing muscle groups can help facilitate neural drive to the working muscle. This is most effective when movements that require a full range of motion are utilized. Our bodies strive for balance. In situations where the agonist is being trained and the antagonist is neither being stretched or strengthened, a neural inhibition may occur. In other words, the neural signal sent to the motor units will be less than optimal. This occurs as our bodies try to prevent muscular imbalances from occurring – one of our bodies many protective mechanisms.
German volume training

This loading technique has been around for awhile but was popularized throughout North America by Charles Poliquin back in the year 2000. Since then, it has been both praised and modified but one can’t deny the effectiveness of the original program. For beginners to intermediate trainees, the program entails that you perform 10 sets of 10 reps with a sub-maximal load; usually your 12RM (the most amount of weight you‘re able to lift for 12 repetitions).

For the first few sets, it is important that you avoid temptation to go beyond the 10 repetitions. Remember, the effectiveness of this program is based upon the accumulated fatigue throughout all the sets. It works by law of repeated efforts. Another main factor to consider is exercise selection. Since you are only performing one exercise per body-part, you want to select the movement that provides the most bang for your buck so to speak.

Stick to compound movements that allow you to push or pull a higher load. A typical loading scheme for the beginner-intermediate trainee is provided below.

Exercise Example = Bench Press

Sets Reps Rest
1 10 90 sec.
2 10 90 sec.
3 10 90 sec.
4 10 90 sec.
5 9 90 sec.
6 7 90 sec.
7 7 90 sec.
8 7 90 sec.
9 7 90 sec.
10 6 90 sec.

Your first few attempts with this loading technique would most likely resemble the aforementioned data. However, in only minimal time, you should be able to perform 10 sets of 10 with your 12RM. Once this is accomplished, you would increase the load by 2.5 – 5%. It is also important to remember that our lifting potential varies depending on our genetics. Therefore, the predicted loading scheme profiled above may not be precisely how your program pans out.

Adaptation of this program to suit an advanced trainee requires that the loading parameters be altered. The number of sets (10) remains the same, however, the load is increased and the repetitions per set are reduced. Since the advanced trainee needs to be constantly challenged to spark new adaptation, the loading techniques are slightly changed with each successive workout. The first German Volume workout may resemble the following.

Set Reps Rest Load
1 5 90 sec. 10RM/75% Max
2 5 90 sec. 10RM/75% Max
3 5 90 sec. 10RM/75% Max
4 5 90 sec. 10RM/75% Max
5 5 90 sec. 10RM/75% Max
6 4 90 sec. 10RM/75% Max
7 4 90 sec. 10RM/75% Max
8 3 90 sec. 10RM/75% Max
9 3 90 sec. 10RM/75% Max
10 3 90 sec. 10RM/75% Max

After completion of this program, your next German Volume Session for your chest would require you to increase the weight by 6-9% and repeat the loading process. This time however, you will be performing only 4 reps per set. For chest workout number 3, the weight is increased yet another 6-9% and 10 sets of 3 reps are to be performed. After this complete rotation has been completed, you then use a lighter load (what you used for workout 2), only this time, you attempt to perform 10 sets of 5 repetitions.

Next workout, which will be approximately a month later, will have you repeat the cycle used during workout 2, only this time, you go for 10 sets of 4. At this point, providing your reps, rest and load have been carefully monitored, you should be able to perform 10 sets of 3 at nearly 85% of your former 1 Rep Maximum (week 1).

This program is quite intense but is proposed to deliver impressive improvements in both size and strength. The gains in size are attributed to the high training volume while the gains in strength are attributed to the law of repeated efforts. Your body is forced to adapt to handle upcoming increases in the training load.