Sequential Development for size
In the Western world, periodization has been oversimplified to performing periods of high repetitions with a light to moderate weight and then switching to the complete opposite training protocol: a period of low reps with a relatively heavy weight. Utilizing such a protocol is rarely effective as strength gains obtained during the low-rep phase quickly diminish when the high-rep phase recommences. Likewise, many trainees will begin to atrophy during the low-rep phase as they fail to keep the volume (set x reps) high when they up the intensity of their training sessions. Having said that, there are a couple ways to avoid the aforementioned declines in strength or size. The first would be to keep the exercises the same when switching from low reps to high reps. By challenging your nervous system with the same movement patterns, but with a different overall stimulus, you will at least be able to maintain your strength gains (if not improve upon them due to the principle of specificity) while adding new size (which also can contribute to increased strength). This is one of the principles that my Training for Maximal Size program revolves around. The second would be to keep the overall volume high when switching from a high-rep protocol to a low-rep one to further promote hypertrophy. For example, instead only performing 6 x 4 or 5 x 5 perform 12 x 4 or 10 x 5 to maintain a high volume output. This is another principle utilized in my TMS program. Still, there is yet another way to periodize your training if your main goal is to get beeg, and that is to utilize two or more differing set/rep schemes during a single training phase; this is knows as sequential development. Strength gurus such as Pavel Tsatsouline and Chad Waterbury have been advocating sequential development methods for size for quite some time now; however, very few people have caught on. In an attempt to get you up to speed with what is a very efficient training protocol, I have outlined a 14 or 7 week (depending on how long you decide to spend at each phase) program geared towards increasing size and strength at a rapid pace. The program is based on the utilization of four different set/rep schemes (for the benefits that various schemes have to offer, see my Training for Maximal Size article). During weeks 1-4, you will perform workouts using set/rep schemes 1 and 3, and in weeks 5-8 you'll utilize schemes 2 and 4. Phase 2 will be 6 weeks in duration and you will be conducting all 4 schemes in a rotating fashion. Every fourth week you will "unload" by reducing the volume of each workout by 1/2. If you aren't going to be striving for size for such a long period of time, the program may be completed in 7 weeks with no unloading weeks by reducing the duration of each phase by 1/2 (i.e. 2-3-2 instead of 4-6-4). Use the following 4-way split for the duration of the program; it will probably strike you as familiar as I have used it often in my past writings. Here it be. Day 1 (Chest and Biceps) A1) 30-degree incline DB Bench Press A2) Incline Bicep Curls Day 2 (Quad Dom Legs and Calves) A1) Narrow Stance Squat A2) Calve Press in a Leg Press Machine Day 3 (Back and Triceps) A1) Pullups A2) Dips Day 4 (Hip Dom Legs and Shoulders) A1) Deadlift A2) Standing DB Military Press Day 5 Off Repeat the 5 day cycle back to back for the duration of each training phase. If you are motivated skip Day 5. Also, perform abdominal training outside of the gym once to twice weekly whenever you have some spare time to "destress." For more information regarding the benefits of training with a shorter duration per session and increased frequency, see my article Center Your Training. The Fo' Schemes All set/rep schemes are high-volume in nature, as the goal here is to get beeg. Set/Rep Scheme 1: 4 waves of 3,2,1 for a total of 12 sets Set/Rep Scheme 2: 10 x 5 Set/Rep Scheme 3: 5x8-12 supersetted with an isolation movement for the body part in question on the last 3 sets. For example, after your third set of dips (on which you might achieve nine reps), go immediately to a set of unilateral overhead triceps extensions. Repeat for sets 4 and 5. Set/Rep Scheme 4: 4 x 25 Separate all work sets with 1-2 minutes of rest. The T'ree Phases Phase 1: Alternate back and forth between set/rep schemes 1 and 3. Change the starting scheme each time your repeat the 4-way split to ensure you are training all muscle groups via both schemes. For example, your first run-through will look like this: Day 1: Chest and Biceps via set/rep scheme 1 Day 2: Quad Dom Legs and Calves via set/rep scheme 3 Day 3: Back and Triceps via set/rep scheme 1 Day 4: Hip Dom Legs and Shoulders via set/rep scheme 3 Now, when you repeat the 4-day rotation, start with set/rep scheme 3 as doing so will allow you train each muscle group via the other scheme during the second rotation. If you still have no clue as to what I'm talking about after that awesome explanation, then you should die. Just kidding; below is a table of what it looks like. The column headings are the muscles to be worked while the row headings are the various rotations within each phase. The numbers in the remaining cells are the set/rep scheme to be performed on that day.
Phase 2: Rotate set/rep schemes 1, 2, 3, and 4. Each time you repeat the 4-day rotation, start one scheme ahead of that which you started with during the previous rotation to ensure that all muscle groups are being trained by all schemes. For example, the first time you perform the rotation, you start with workout 1; the second time you perform the rotation, you start with workout 2; the third time you perform the rotation, you start with workout 3, and so on. After the fourth rotation you start back at the beginning again. It will take you approximately three weeks to train all muscle groups via all four set/rep schemes. Here is a table for those suffering from ADD.
Phase 3: Same as phase 1, but with set/rep schemes 2 and 4. Here is the table.
Remember, every fourth week is an unloading week in which you reduce the volume of each workout performed by 1/2. If you are mathematically challenged, here are the unloading week protocols. Set/Rep Scheme 1: 2 waves of 3,2,1 Set/Rep Scheme 2: 5 x 5 Set/Rep Scheme 3: 4 x 8-12 (no supersets) Set/Rep Scheme 4: 2 x 25 A Couple o' Things to Remember
I Don't Feel Like Writing Anymore. Throw away that outdated one-rep-range training program, and hop on the sequential development bandwagon for increased size and strength. Break the monotony, have fun while working out, and of course--the best part--get beeg! |