Articles

Article List

• “So You Want To Hit a PR?” – This article outlines how to prepare to reach new levels of performance in training or competition.
• “Creating an Effective Strongman Routine” – Discusses how to set up a training routine that includes strongman event work. The article includes four example templates.
• “Strongman Training for Maximum Hypertrophy” – Article on how to implement strongman training into your program to optimize muscle gain.

So You Want To Hit a PR?

http://www.wannabebig.com/training/powerlifting-and-functional-strength-for-athletics/so-you-want-to-hit-a-pr/

You know that feeling when you walk into the gym and everything just seems to  fall into place? The weights that you have attempted countless times in the past feel like a warm-up, and personal records (PRs) are set and eclipsed with ease!

The PR is an integral component to your short and long term success in the gym.  PRs allow you to measure progress, configure goals, and serve as a tremendous motivator.  When you hit a PR it literally creates a feeling of euphoria.

A PR need not be defined as your 1 repetition maximum.  It can be anything from running a mile in under six minutes, to finally hitting that 225 lbs x 10 bench press, to completing 50 chin-ups in only 4 sets.

Setting a PR is not just a matter of getting lucky or “having a good day” – there are 5 main factors that you can control to help drive peak performance:

Diet

Consuming the right nutrients can be crucial to your success.

• Days Leading up to PR – Increased protein intake becomes a focus.  Most trainees find it easiest to ramp-up their protein intake via the use of supplements.  My personal choice is Nitrean Protein by AtLarge Nutrition which consists of a unique blend of 3 fractions of whey, casein, and egg proteins.  A generalized surplus of calories is also important. From my experience, the window of opportunity for dietary manipulation begins 3-4 days out from the PR attempt.
• The Day of the PR Attempt – On this day it is crucial to take in a surplus of total calories with an emphasis on carbohydrates and fats for energy. Do not eat unusual foods that may upset your stomach.
• Pre-Workout Meal – Instead of a meal with regular foods, I recommend a high calorie shake (I use MAXIMUS Weight Gainer by AtLarge Nutrition) be consumed 2-3 hours prior to the attempt.  Depending on how I feel and the nature of the attempt, I may have a simple carbohydrate source such as dextrose or fruit after the shake in the intervening time prior to the attempt.  Some trainees like to use a pre-workout supplement containing stimulants to get “up” for the attempt.  This is fine so long as care is taken to make sure the supplement does not interfere with your warm-ups, focus, or your stomach (common problems noted with the use of many pre-workout supplements).  I recommend a banana, a couple of spoons of honey, and 200 mg of caffeine as an effective pre-workout “stack”.

Sleep

Sleep is integral to optimal physical performance. You must be well rested prior to PR attempts.  Eight hours of sleep per night is the generally accepted benchmark, but some people may require more depending on factors such as total physical activity (ex: if they have a physically demanding job) and stress.

Central Nervous System

If your PR attempt is going to involve heavy loads, you want to have your central nervous system (CNS) “primed” for the event via proper training in the preceding weeks.

Heavy resistance training is a tremendous stressor to the CNS and one must take care to both allow for adequate recovery time, and to train as heavy as possible as often as possible.  This balancing act can be tricky, but the protocol listed below is one that has worked very well for me:

• Week 1: Heavy (75-85%)
• Week 2: Light (65-75%)
• Week 3: Maximal Effort (95-105%)
• Week 4: De-load (50%)

The above load schedule does not detail set and rep recommendations.  For clarity, below you will see specific loads (based upon a previous best of 275 lbs x 3 reps), sets, and reps:

• Week 1: 245 lbs x 3 sets of 3
• Week 2: 210 lbs x 3 sets of 5
• Week 3: 210 lbs x 3, 245 lbs x 3, 285 lbs x 3 (PR)
• Week 4: 155 lbs x 3 sets of 10

Warm-up

Immediately prior to the PR attempt, a proper warm-up is crucial.  Care must be taken to gradually warm-up the musculature and then move on to heavier loads which will do the same for the CNS. The use of relatively heavy loads during this process must be tempered with the fact that one does not wish to fatigue the body such that the PR attempt is compromised, rather a gradual increase in loads used which both stimulate and do not overly fatigue is ideal.  Isolation movements can also be incorporated to prime specific muscles which are to be used in a compound exercise PR attempt. The following sample warm-up is based upon a PR attempt of 300 lbs in the bench press:

Generalized Warm-up: 5 minutes walking on elliptical trainer at low resistance.

Light Stretching & Dynamic Warm-Up: 2-3 minutes of upper body stretches, arm swings, shoulder mobility, etc.

Isolated warm-up for involved muscle groups:

• Pushups – Body weight x 2 sets of 10 reps
• Triceps Pushdown – 50 lbs x 15 reps

Movement Specific Warm-up & Work Sets: (using Bench Press as an example)

• Empty Bar (45 lbs) x 10 x 2 sets
• 95 lbs x 10
• 135 lbs x 7
• 185 lbs x 5
• 225 lbs x 2
• 255 lbs x 2 **
• 275 lbs x 1
• 300 lbs x 1- PR!
• Attempt 305-315 lbs assuming clean lift @ 300 lbs.

**This is the first “work set” where you should add chalk, put on wrist wraps, flip hat backwards, or do whatever else you plan to do on your max attempt.

Note: Some athletes may utilize neoprene sleeves and or anti-inflammatory drugs such as ibuprofen for problem areas like elbows or knees.  Please discuss any medications or injuries with your doctor prior to moving forward in your routine.

Mental

The mental aspect is a major factor in setting PRs.  You simply cannot optimally harness your physical abilities without the capacity to 100% focus on the task at hand.  Heightened mental focus and physical arousal are keys to setting PRs.  While there is individual variance in how to best achieve the requisite state, there are certain methods that work for nearly everyone:

• You must attempt to block all distractions from your mind.  A sound technique involves taking a few moments prior to the PR attempt to close your eyes and mentally rehearse the lift.  Visualize yourself successfully completing the PR.  Try to see, smell, and feel all that you will during the actual attempt.  In short, make the mental attempts as realistic as possible.
• Build up your adrenaline prior to the big attempt. For some people this means getting angry or “fired up” while for others it is just a calm focus of energy. Stay in control and do not expend any valuable energy with anything unnecessary.

Wrapping things up

It is generally recommended that you go for heavy PRs (using loads greater than 80% of your current 1 repetition maximum) no more than once per month.  With that said; remember that PRs can take nearly any form and need not be 1-3 repetition lifts.  These other types of PRs can be attempted with greater frequency.

As you can see, PRs are a must for any dedicated trainee.  Follow the guidelines set forth in this article and you will be well on your way to your personal physical goals.

Now, go break down your barriers and set some new personal records!

Creating An Effective Strongman Routine

http://totalphysiqueonline.com/2009/02/13/strongman-strength-training-routine/

An in-depth look at how to design a custom Strongman Training routine to achieve your goals

The sport of strongman competition has grown tremendously in the last few years. This growth in popularity has sparked increased interest in the training techniques and routines of strongman competitors. The purpose of this article is to introduce the reader to strongman training with respect to the basics of building a routine. It will assume the reader is somewhat familiar with strength training in general and the specific exercises mentioned. Future articles will cover the “how to” of performing strongman specific movements (such a tire flipping and stones) and other nuances of the sport.

A simple Google search on strongman will provide a tremendous amount of training information. Making sense of all of that information and using it to put together an effective routine can be tricky business. Many individuals, excited by the prospect of newfound training techniques and exercises will create routines that quickly lead to overtraining due to excessive volume and loads. The following information will help you to avoid that pratfall.

Let’s start with a few basic guidelines:

• Use your heaviest working sets in the gym to focus on the lifts that will have the highest carryover: power cleans, deadlifts, front squats, push jerks etc.

• Begin with a low volume, low intensity warm-up and then work your way to a max effort (ME) set in one of the above key exercises. After that, focus on supersets and a mix of compound and isolation movements to improve your conditioning and muscular endurance.

• Only squat or deadlift once per week.

**If you are a powerlifter and looking to compete in both sports then you can do one ME and one dynamic effort (DE) day each week. For example, perform your ME work on Wednesday and DE work on Friday with events on Sunday.

• Low intensity cardio is the only kind of cardio that you should be doing when using traditional equipment (stair-stepper, stationary bike etc.). Higher intensity work should be reserved for plyometrics and sled dragging since they will have a more direct carryover and should not compromise, but rather can enhance your resistance training via the concepts of active recovery and improved muscular conditioning.

• Limit yourself to 3 days per week of resistance training with barbells or machines, 2-3 days cardio, and 1 events day. If you are just starting out, you should alternate your events days with both ÒheavyÓ and Òspeed/techniqueÓ focused workouts. Brute strength is important for strongman, but technique plays a nearly equal factor.

• If you are not feeling prepared for a good training session on any given day, cut out your heavy compound exercises and take it easy. Strongman training is very taxing on the central nervous system (CNS) and a recovery day can be much more productive than a heavy day when applied at the appropriate times.

Now, let’s take the above information and create some specific routines. Keep in mind that variety is important and even small things like a change in the range of motion, speed of movement, or rep ranges can provide the conjugate variety needed to avoid overtraining of the CNS.

Example Routine A (someone looking to get the most out of events day)

• Monday: incline / standing push jerk / log press, triceps & delts assistance work
• Tuesday: active recovery day – sled drag, swimming, etc.
• Wednesday: deadlift / front squat / cleans, leg assistance exercises (machines)
• Thursday: chins, calves, abs, cardio
• Friday: rest
• Saturday: events day (tire, yoke, farmers, stones, etc.)
• Sunday: rest

Example Routine B (focus on pressing strength)

• Monday: speed / technique pressing day – OHP, chins, rows, cardio
• Tuesday: rest
• Wednesday: ME squat / deadlift / cleans, leg assistance work
• Thursday: rest
• Friday: heavy pressing day – OHP, triceps assistance work
• Saturday: events (moving events only)
• Sunday: rest

Example Routine C (powerlifter / strongman):

• Monday: back & cardio (chins, rows, low intensity cardio / abs)
• Tuesday: bench work (bench, triceps)
• Wednesday: rest
• Thursday: squats (squats, glute-hamstring raises/rev hyper)
• Friday: rest / active recovery*
• Saturday: rest / active recovery*
• Sunday: events training (4 events, usually including a deadlift variation)

*Pick either Friday or Saturday to do some type of cardio / active recovery depending on how taxing the squat workout was. This can include sled drags, walking, low intensity sports, or swimming.

Example Routine D (bodybuilding / strongman)

• Monday: chest / back – incline press, chins, machines or dumbbell supersets through rest of workout
• Tuesday: rest
• Wednesday: legs – deadlift or squat, machine supersets and drop sets to finish
• Thursday: arms – biceps, triceps, delts (hammer curl, close grip, strict pressing then supersets using mostly free weights followed by machines to fatigue)
• Friday: cardio – low intensity, active recovery
• Saturday: events – this is where you will do all heavy training. Gym lifts should not be ME, but rather a 5×5 or 3×3 on your core movement followed by bodybuilding training
• Sunday: rest

One of the above programs should suit your individual goals. Choose one and give it your all! Train hard, train smart and you will soon reach your strongman goals and perhaps one day even join the ranks of professional strongman.

Strongman Training for Maximum Hypertrophy

http://www.wannabebig.com/training/bodybuilding/strongman-training-for-maximum-hypertrophy/

It’s obvious that strongman training is a great way to build mass, but this type of training is not commonly leveraged by bodybuilders or athletes looking for maximum hypertrophy. In fact, few programs exist that provide a comprehensive solution for those who are seeking a combination of aesthetic, power, volume, and speed work.

The program described in this article is designed to be a highly effective protocol for athletes, strongmen, and bodybuilders alike.

First, let’s take a look at the components of an effective hypertrophy program: volume, compound movements, good technique, overload, and recovery.

We all know that strongman movements can build power, but they can also yield great muscle-building gains when utilized properly. Each strongman movement calls on multiple muscle groups and many of these exercises can be performed with minimal equipment.  Most competitive strongmen do very little hypertrophy work, yet they have muscular physiques due to the complexity and difficulty of event training.

One of the primary differences between strongman training and standard training splits is the way that the programs are structured. Not only do strongman training sessions require more recovery time between workouts, but the athlete also needs to be fully recovered going into the event training day. The typical protocol for a strongman workout includes 3-5 events (exercises) of 1-2 sets each, and it is not uncommon use 5-15 minute rest periods between sets. This means that a workout may consist of less than 10 sets but may range from 90-180 minutes in duration.

How does all of this apply to hypertrophy? We can go back to the beginning of this article for the answer: compound movements, overload, volume, and recovery.

Strongman training is characterized by high intensity/high volume and is very demanding. However,  adding long rest periods and cycling intensity easily allows for proper recovery. Adding in strongman workouts is a great shock principle for the experienced athlete/bodybuilder and novice lifter alike.

Here are some of the most common strongman exercises:

Giant Tire Flip – Take a large heavy equipment tire and flip it end over end.

Farmers Walk – Carry one implement in each hand for a given distance or time.

Log, Axle, Keg, or Dumbbell Clean & Press – Take a weight from the ground to overhead.

Vehicle, Chain, or Sled Pulling (harness, drag, arm-over-arm) – Move an object by pulling/pushing for a specific distance or time.

Yoke Walk – Carry a weight across your back for a designated time or distance.

Sandbag, Keg, or Stone Loading and Carrying – Pick an object up and put it on a platform or carry for a designated time / distance.

Deadlift Variations and Medleys – Grab a weight and stand up with it.

Analysis of some of the strongman movements shows that many of them incorporate movements that are similar to common gym exercises. This list includes:

• Military press, incline press, push press
• Partial squat, front squat
• Deadlift, SLDL, bent-over row, shrug, power clean, rack pull
• Calf raises, high intensity cardio

Imagine the amount of muscle activation, hormone release, and overload that this type of training provides! When done once per week, these workouts can spark incredible mass gains.

Here is an example of how to work strongman training into a hypertrophy/mass program:

PHASE 1

Week 1:

• Monday – Chest / Triceps / Shoulders
• Tuesday – Lower Body / Squat
• Focus (Front or Back), Deadlift
• Accessory (SLDL or Deficit)
• Wednesday – Rest
• Thursday – Back / Biceps
• Friday – Rest
• Saturday – *Strongman (Volume)
• Sunday – Rest

Week 2:

• Monday – Chest / Triceps / Shoulders
• Tuesday – Lower Body / Deadlift
• Focus (Rack Pull, Standard),
• Squat Accessory (Front, Box)
• Wednesday – Rest
• Thursday – Back / Biceps
• Friday – Rest
• Saturday – **Strongman (Speed)
• Sunday – Rest

Week 3

• Monday – Chest / Back
• Tuesday – Lower Body / Speed –
• Power Cleans, Jump Squats, Power or
• Hang Snatch
• Wednesday – Rest
• Thursday – Biceps / Triceps / Shoulders
• Friday – Rest
• Saturday – ***Strongman (Power)
• Sunday – Rest

Week 4

• Monday – Chest / Triceps / Shoulders
• Tuesday – Lower Body / Squat
• Focus (Front or Back), Deadlift
• Accessory (SLDL or Deficit)
• Wednesday – Rest
• Thursday – Back / Biceps
• Friday – Rest
• Saturday – *Strongman (Volume)
• Sunday – Rest

PHASE 2

Repeat training sessions from weeks one, two, and three.

• Week 5 = Week 1 Workout
• Week 6 = Week 2 Workout
• Week 7 = Week 3 Workout

Week 8 (DELOAD)

Active recovery activities can be performed such as stretching, walking, swimming, or cycling.

Make sure to get plenty of rest and consume an ample amount of protein.

*Strongman Volume Workout: Distances of 100-200 feet, 2-3 sets per event (65-75%) / 4-5 events

**Strongman Speed Workout: Distances of 50-80 feet, 3 sets per event (60%) / 4-5 events

***Strongman Power Workout: Distances of 30-50 feet, 1 set per event (90%+) / 4 events

This program can be repeated continuously by starting back at the beginning following the ‘Deload’ week.

A Word on Progression

As with any program, the goal is to make progressive increases from week to week by increasing volume, weight, reps, or decreasing the time in which the workout is completed. One effective way to make progress is a dual-progression program alternating between volume objectives and power objectives from week to week and constantly aiming to break previous PRs.

For example, an athlete with a 350 lb 1RM incline press might do 225-250 lbs for max reps one week (aiming for 15+) and then try to improve his 3 RM the following week (315+ lbs). This approach will provide further balance of strength, hypertrophy, and conditioning, which is a theme of this program.

You may notice above, I’ve talked about Speed, Volume and Power workouts. I have outlined a typical training session for each below:

Strongman ‘Speed’ Workout

Overhead Press:

• Log clean and press (clean each rep) – (2) sets of   7-10 reps at 70%.

Moving Events:

• Tire Flip – (2) sets of 50’ with moderate tire for speed.
• Yoke / Farmers Medley (superset) – (2) sets at 75%, 60’ each for speed.

Static Event:

• Atlas Stones – (2) sets of stone over bar for reps, 60-90 seconds @ 75%

Conditioning Work:

• Sled Drags – (2) sets of 80 feet with moderate weight for speed.

Strongman ‘Volume’ Workout

Overhead Press:

• Log clean and press (clean once) – (3) sets of   10 reps at 65%.

Moving Events:

• Farmers – (3) sets of 100’ with moderate weight.
• Yoke/Tire Medley (superset) – (2) sets at 80’.

Static Event:

• Atlas Stones – (3) sets of 5 stone series.

Conditioning Work:

• Harness Sled Drags – (1) sets of long range sled drag (500+ feet each)

Strongman ‘Power’ Workout

Overhead Press:

• Log clean and press (clean each) – (2) sets of 2 reps at 85-90%.

Moving Events:

• Yoke – (3) sets of 35-50’ with increasingly heavy weights. Drops are ok, just finish the course.
• Farmers / Tire Medley (superset) – (2) sets, one light and one max effort; 50’ each way.

Static Event:

• Atlas Stones – (5) singles with heavy stone.

Conditioning Work:

• Tire Drags – (2) sets of 50 feet, heavy.

In summary, this is a long-term and comprehensive strength / size / conditioning program that will yield consistent gains in all physique and performance aspects!