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Bodybuilding Training the “Natural Way”
Part 3, The Workout
By Craig
Yarnall:
In
part 2 we discussed the ways various types of training effect the
endocrine system and how we can use this to our advantage in the quest
for more lean tissue. In part 3, I hope to align what we have learned
into a rotational training system that can maximize both fiber trauma
and endocrine function.
First
lets review the base elements. Heavy low rep training increases the
production of testosterone and adds a base of power. Heavy training
employs the first tenet of muscle growth, progressive overload. By
continually adding weight to your basic power exercises you become
stronger and increase testosterone production. Rep speed also changes
function by increasing release of hormones and increasing receptor
affinity. Movements done with a slow negative followed by a isolation
exercise for a high rep burn increases growth hormone and negative only
reps increase IGF-I/FGF. Workouts done with a slow positive increase
androgen receptors and lessen the effect of cortisol. High rep, superset
type workouts followed by a high carb liquid meal increases insulin
affinity to the muscle cell as apposed to the fat cell.
Now
one rep pattern not covered that is a critical part of this workout is
the high rep set. By high reps I mean 100. Yes that is 100 reps of a
isolation exercise. This is done for two reasons, it forces more blood
into the muscle and speeds the healing process and it forces the
mitochondria to use fat as fuel. The type I muscle fiber contain a
substance called lipoprotein lipase. The type II fibers, although
capable of hypertrophy, do not. This means the type I fibers can be
trained to burn fat as fuel even if they are not capable of the same
hypertrophy as the type II. The best way to maximize this action is
through high reps. By aiming for 100 reps you are sure to activate this
process without becoming too board, and the high rep set can be just as
brutal as any other form of training if done properly. First the 100 rep
set is limited to a recovering body part, and its best to use a
isolation exercise like leg extensions as apposed to a compound exercise
like a squat. Next pick a weight you can get around 30 reps with before
you need to summon willpower to go on. Try to reach 50 reps before the
burn is so great you need to pause, rest 10-15 seconds and crank out
more reps and continue this pattern until you reach 100 reps. Once you
can get more then 70 reps without a pause add 5% to the load.
Now
lets put it all together. I will not recommend specific exercises,
number of sets or frequency of training. This program can be split into
a number of different patterns and you must make you own adjustments
based on training age, and other variables. This is my outline, that of
a 40 year old male with 25 years of training. I will not cover number of
sets specific to my workouts but I will normally perform between 4-10
sets per body part. Now here is how my program outline looks. I train
two on one off and begin the cycle with my heavy low rep work. I split
the body in half doing lower body day one and upper body day two. I pick
one exercise per body part and after a warm-up go for 3-4 sets of 4-5
reps one set of 2 and a back off set of 20. I do forced reps or rest
pause as necessary to pump up the intensity. After a rest day I split
the body into four workouts and again go 2-1-2-1. Now here is tricky
part, I use three different styles of training over the remaining split
with the 100 rep sets thrown in. I will rotate the following three
workouts: negative sets with slow negative/high rep supersets, tension
workouts with slow positives and static holds and step bombs for high
reps. I then pick up the rotation for the 4th workout. After a rest day
it’s the two heavy days and back to the 2-1-2-1 split picking up where I
left off. Confused? Here is how it looks on paper. Note I have omitted
the rest days but as stated above I work no more then 2 on 1 off.
Day
#1: Heavy quad, ham & calf
Day
#2: Heavy back, chest and delt (no direct arm work on heavy days)
Day
#3: Negative Quad and calf with 100 rep chest and tri
Day
#4: Slow positive/tension ham and delt work with 100 rep back and bi
Day
#5: Step bombs for Chest and tris with 100 rep quad and calf
Day
#6: Back to the Negative workouts for Back and bis with 100 rep ham and
delt
I
start back with the same split only day #3 becomes the slow
positive/tension day, day #4 step bombs, day #5 negative and day #6 slow
positives. The rotation will continue on the next cycle just continue
rotating the three workouts over the 4 day split.
Now
for some specifics on the negative, slow positive and step bomb
workouts. For the negative workouts I start with a compound movement and
do negative only reps. After several sets I will then do several
supersets of a slow negative set with a isolation superset for high rep
burns. For the negative only set lower the weight in 10-12 seconds, rest
2-4 seconds and continue for 6-8 reps. For the superset lower the weight
in 4-6 seconds with a controlled positive. For the second exercise pick
a isolation movement and rep out until the burn becomes intolerable. On
the second exercise use partial reps and burns to really get the lactic
acid levels high. Stretch well between sets to accentuate the GH effect.
Here is a example of a back workout:
Negative only weighted chins
Superset barbell rows with slow negative and high rep pull down
Superset cable rows with slow negative and high rep pullovers
Superset rack chins slow negative and straight arm pullovers.
The
tension/slow positive sets are the opposite of the negative work. The
weight should be raised over 5-7 seconds, with a 2 second pause at the
top and bottom of the movement. Keep the negative portion under control
but limit the time it takes to lower the weight. Make sure you hold the
bottom position for a two count. This will increase muscle tension by
limiting momentum. You do not want to induce muscle trauma, but increase
tension. Add a few static holds at various points of the movement for
10-20 seconds. Try to keep the time under tension at 65 seconds or more,
so 8-10 reps is best. I like more machines for tension movements so I do
not have to concentrate on balance. Here is a tension/slow positive
chest workout:
Smith
inclines 3X10Cable flys 3X10
Hammer
incline 3X8
Cable
crossover 3X8
Now
for step bombs. This is my favorite workout, and if done properly you
will have nothing left after the workout. Use a normal rep tempo of 2 up
2 down. After a warm up pick 3-5 exercises for a body part and start the
first exercise with a weight that limits you to 8 reps. After getting as
many reps as possible in positive fashion rack the weight and lower it
by around 15% and go for another 8 reps. Continue this for 5 steps, this
is one step bomb. Rest 45 seconds and go on to the next exercise and do
the same 5 step drops. Each set should consist of around 40 reps, all
drops done to positive muscle failure with a weight allowing no more
then 8 reps per drop. The short rest burns more glycogen in the muscle
and if your not flat on your back after the workout then there is
something wrong with your intensity. Drink a high carb post workout
drink right after your workout. Here is a quad step bomb workout:
Leg
press: 1000 X 8, 950 X 8, 900 X 8, 800 X 8, 700 X 8
Leg
extensions 180 X 8, 150 X 8, 120 X 8, 100 X 8, 80 X 8
Sissy
squats 45 X 8, 35 X 8, 25 X 8, 10 X 8, body weight X 8
Hack
squats 270 x 8, 230 X 8, 180 X 8, 140 X 8, 90 X 8
Squats
315 X 8, 275 X 8, 225 X 8, 185 X 8, 135 X 8
Do not
forget to end the workouts with the 100 reps set for a recovering body
part.
Another backer of this style of variation to your training routines
(SSHIT Training) is the famous Charles Poliquin as he had this answer
about bodybuilders and their training and common mistakes they make with
their training:
“I
would say that bodybuilders fail to vary their training often enough.
The content, volume, intensity and durations of workouts must be varied,
since the body rapidly adapts to a stressor, which is when progress
stops. It’s the variety principle."
Beginners may be able to show improvement for several months on a fixed
weigh-training program; however, as athletes progress in strength,
variety becomes an essential component of training. Advanced athletes
should modify their strength-training programs every two to three
weeks. Training programs must therefore contain variety to elicit a
maximum training response over time.
Strength-training programs should include both long-term and short-term
variations. Long-term variations are the alternation of loads and
training methods (i.e., eccentric training, maximum-effort techniques,
positions-of flexion method, etc.) in an annual or pluri-annual plan.
Short-term variations can be achieved by varying the following
parameters:
1.
Magnitude of the load (as measured in percentage of maximum)
2.
Type
of contraction
3.
Speed
of contraction
4.
The
exercises-barbell and dumbbell exercises can accommodate endless
variations of execution.
For
example, you can perform squats with the barbell on your back or your
collarbone, with your feet in a narrow or wide stance or you can perform
them at a different angle on a hack-squat machine-and you can change the
starting position of an exercise.
If you
want to achieve long-term progression, you must have variety in your
training process. That’s crucial for three reasons:
1)
The effectiveness of any program is a function of the degree to
which it challenges your body. The problem is that familiar programs
are less challenging because your body has had time to figure them out.
Every time you repeat a training program, it becomes less effective.
2)
All
training programs have both negative and positive features, no matter
how well designed or specific they are. Too much time on one program
and you tend to adapt to the positive aspects and accumulate the
negative ones.
3)
Not
changing training routines leads to overuse injuries. According to Dr.
Sal Arria, sports medicine director of the International Sports Sciences
Association, “Adopting long-term training habits of any kind is very
often a precursor of degenerative changes in the joints.” Advanced
athletes are particularly vulnerable, since their training tends to
become more and more specific over time.
So
it’s essential that you change acute program variables (such as
frequency, exercise selection, number of repetitions, number of sets,
length of rest periods, tempo, speed of muscle contraction)
regularly-say, every two to four weeks.
This
method of training can be complex and yes there are many variables to
track, but after a few cycles you will get the hang of it. Variety is
key here and you body will have difficulty adapting to the changing
variables and the different anabolic techniques used. Use the program as
a sample and change what you like, just respect the basic rules. Of
course the program will work best with a good nutrition and
supplementation program.
Craig Yarnall, CSCS, CPT, WNBF Pro
"Lifetime Natural Bodybuilder"
"Want a Better Body, Squat DEEP"
"Train Hard and Stay Natural"
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