Strength To The Max And Beyond The Next Step After Strength To The Max

Citation preview

Strength To The Max And Beyond The Next Step After Strength To The Max Mark Sherwood

For more information from the author visit: http://www.precisionpointtraining.com/

Copyright © 2018 by Mark Sherwood Strength To The Max And Beyond: The Next Step After Strength To The Max By Mark Sherwood The author and publisher of the information in this book are not responsible in any manner for physical harm or damages that may occur in response to following the instructions presented in this material. As with any exercise program, a doctor’s approval should be obtained before engaging in exercise.

Three Free Books

Hi. Thank you for your interest in the book, Strength To The Max And Beyond. The goal of the book is to provide you with information on how to train effectively, but it does not go into a lot of physiology reasoning in regard to why the training principles work. However, I want to offer you three additional books for free. These books contain the reasoning that explains why the human body gains strength, and will help you to understand the training strategies that are presented in the majority of the strength training books that I have written. A lot of common training methods are based on unrealistic hype that may help you obtain some short term results, but these same methods often fail to help you keep gaining over an extended period of time. You can avoid this problem by learning the concepts that are crucial to your long term success in the three free books I offer. If you would like access to these books, simply click on the link below, fill in your email address on the sign up form that appears, and the books will be sent to your inbox in pdf format.

Click here for 3 FREE strength training books

Table of Contents Introduction The Big Picture: Important Starting Information Chapter 1: Workout 1: Basic Training Chapter 2: Workout 2: Increased Volume Training Chapter 3: Workout 3: Speed And Power Training Chapter 4: Workout 4: Heavy Lifting Chapter 5: A Template Of All Four Workouts Chapter 6: Adjust Percentages And Workload If Necessary Chapter 7: Variations of The Powerlifts Chapter 8: Assistance Exercises Chapter 9: Implementing The Workout Into A Weekly Schedule Chapter 10: The Weekly Strong Motion Max Option Chapter 11: Progression Strategies Chapter 12: Willingness To Learn About The Author Additional Resources

Introduction The attainment of strength is amplified when lifters understand the full spectrum of training qualities that contribute to strength gains. A training program must provide a sufficient amount of training volume, intensity, weight, and forceful lifting. In the original Strength To The Max book, these training qualities were combined into a single simple repeatable workout. A similar workout was also presented in the book, A Quick Guide To Strength. Strength To The Max And Beyond is similar to these books in that it begins with a basic workout that includes each training quality. However, Strength To The Max And Beyond goes a step further by modifying the workout to form three additional workouts. These workouts form a block of four workouts that are designed to be applied in a specific repeatable sequence. Each block of four workouts can then be slightly modified by increasing the weight over the course of three blocks. The benefits of this type of training program is that you can emphasize one of the training qualities within each workout without excluding the others. For example, after starting with a basic workout, the second workout will be modified to emphasize training volume, the third workout will be modified to emphasize speed and forceful lifting, and the fourth workout will be modified to emphasize heavy lifting. At the same time, a measure of volume, speed, and heavy lifting will be included in every workout. In addition to learning the periodization concepts that are contained in Strength To The Max and Beyond, you will receive instructions that will help you to understand: How to work out according to your individual capacities in terms of how much, how hard, and how heavy to train. How to integrate variations of basic powerlifting exercises into your workouts. How to implement assistance exercises into your workouts for greatest benefit. How to add weight at the right rate to maintain consistent progress.

Strength To The Max And Beyond is not a book for those who have no knowledge of how to perform weight training exercises, (please refer to Strength To The Max if you are a beginner). Likewise, it is not a book for those who are looking for endless details about the philosophical training theory behind each workout and training concept. Strength To The Max And Beyond is designed to provide clear instructions and concise information that will help you to design a training system that can be individualized according to your physiology. If your goal is to obtain simple instructions that are highly effective for helping you to stimulate strength gains, you will benefit from reading Strength To The Max And Beyond.

The Big Picture Important Starting Information

Strength To the Max And Beyond is based on four workouts. The first workout consists of a balance of different training qualities and serves as a framework that can be modified to address each specific training quality. The remaining three workouts are each designed to emphasize a different training quality that will contribute to strength gains. This should be evident as you read the four workouts listed below: Workout 1: Basic training Workout 2: Increased volume training Workout 3: Speed and power training Workout 4: Heavy training How Workouts Are Written The first workout is listed on the next page as an example of the manner in which workouts will be written:

Workout 1: Basic Training Perform each exercise according to the sets, reps, and weight listed Easy Warm Up Do as many sets of 10 reps as needed with 30% of your strong motion max Part A: Emphasize rep speed and forceful lifting 1 set x 5 reps 50% of your strong motion max 1 set x 4 reps 55% 1 set x 3 reps 60% Part B: Strength development with ascending singles 1 set x 1 rep 70% 1 set x 1 rep 80% 1 set x 1 rep 85% Part C: Strength and Hypertrophy with 5’s 1 set x 5 reps 80% Part D: Added Volume 1 set x 12 reps 65%

The sets, reps, and percentages are to be done for each exercise performed Notice that the written workouts only include sets, reps, and percentages. No exercises are listed as you can choose which powerlifting exercise(s) that you want to do in conjunction with the sets, reps, and percentages presented. You can also choose the day on which you want to do the exercises. For example, you can apply the sets and reps of workout 1 to squats and bench presses on the same day. As an alternative, you can apply workout 1 to squats on Monday, and bench presses on Tuesday. In other words, workout 1 can be done twice or three times a week for different exercises on different days. As you can see, you get to make a schedule that fits your goals and preferences for how to organize your workouts throughout each week. Squats, Bench Press, and Deadlifts or Variations of Those Exercises An important element of the four workouts is that they are designed to be done in conjunction with powerlifting exercises including: 1. Bench presses 2. Squats 3. Deadlifts Variations Are Interchangeable with the Powerlifts You may also do exercise variations that resemble the powerlifts in place of the powerlifts themselves if you prefer. The powerlifts are interchangeable with variations of the powerlifts. A few examples of variations would be: Do incline bench presses in place of flat bench presses. Do front squats in place of standard barbell back squats. Do rack pull deadlifts in place of conventional deadlifts. The inclusion of exercise variations is optional and will be discussed in greater detail in chapter 7.

Assistance Exercises Assistance exercises such as triceps extensions, pulldowns, rows, dumbbell raises, hyperextensions, biceps curls, and leg curls do not resemble the powerlifts or variations of the powerlifts. Assistance lifts will be dealt with in the context of a completely different category than the powerlifts and their variations. Do not try to apply the workouts that will be presented in the first four chapters of this book to assistance exercises, because a whole different protocol of sets and reps will be used in conjunction with assistance lifts. The specific exercises, sets, and reps that are to be used for assistance exercises will be discussed in chapter 8. 4 Workouts = 1 Training Block An important aspect of Strength To The Max And Beyond is the concept of training blocks. Each time you perform all four workouts for an exercise (including variations of the exercise), you have performed one block of four workouts for that particular exercise. 3 Training Blocks = 1 Training Cycle of 12 Workouts The process of combining four workouts into a training block can be repeated to form a sequence of three training blocks. Every time you repeat three training blocks, you have completed a training cycle consisting of twelve total workouts for a given exercise. This is shown in the chart below.

3 Blocks = 1 Training Cycle of 12 Workouts Block 1 Block 2 Block 3 Workout 1 Workout 2 Workout 3 Workout 4

Workout 1 Workout 2 Workout 3 Workout 4

Workout 1 Workout 2 Workout 3 Workout 4

Weight Is Increased Across 3 Blocks Until 12 Workouts Are Completed

Organizing each group of four workouts into separate training blocks is helpful because the training blocks provide a natural point in time to schedule an increase in weight: The lightest series of four workouts will occur in the first training block. The second block will be slightly heavier than the first block. The third block will be the heaviest of the three training blocks. After completing all three blocks, you will start over with the first training block.

Chapter 1 Workout 1: Basic Training Workouts Consist of 4 Parts Including: A, B, C, and D When discussing individual workouts, remember that the first workout serves as a framework for all of the other workouts. This being the case, the first workout is the logical starting point for understanding each successive workout. When viewing the first workout again, pay specific attention to the fact that it consists of part A, part B, part C, and part D. The first workout is shown again on the next page:

Workout 1: Basic Training Perform each exercise according to the sets, reps, and weight listed Easy Warm Up Do as many sets of 10 reps as needed with 30% of your strong motion max Part A: Emphasize rep speed and forceful lifting 1 set x 5 reps 50% of your strong motion max 1 set x 4 reps 55% 1 set x 3 reps 60% Part B: Strength development with ascending singles 1 set x 1 rep 70% 1 set x 1 rep 80% 1 set x 1 rep 85% Part C: Strength and Hypertrophy with 5’s 1 set x 5 reps 80% Part D: Added Volume 1 set x 12 reps 65%

Important Aspects of The Workouts Hopefully it was easy to identify the four parts shown in workout 1. Not only does workout 1 consist of four parts, but workouts 2, 3, and 4, will also consist of parts A, B, C, and D. In other words, all four workouts are four part workouts consisting of parts A, B, C, and D. The first workout is called “basic training,” as the arrangement of the parts are designed to achieve a fairly equal balance between, volume, fast rep speed, and heavy lifting. The distinguishing aspect of each of the other three workouts is that a specific part of each workout will be modified to emphasize a specific training quality. For example, In workout 2, part D will be modified to emphasize training volume In workout 3, part D will be modified to emphasize speed and power training In workout 4, parts B and D will be modified to emphasize heavy lifting Percentages Indicate the Amount of Weight to Be Used When referring back to the workout, you should notice that a percentage is listed next to each set. The percentages are used to indicate how much weight you are to use in relationship to your strong motion max for the exercise you are performing. Strong Motion Max = Max Weight + A Smooth Nonstop Lifting Motion Your strong motion max is the maximum weight that you can lift for a single rep using a smooth nonstop lifting motion. This means no hitches, jerking, stalling, or slowing down during the upward portion of the lifting motion. If you consistently stall or slowdown, or fail to use good lifting form when using a given weight for a single rep, the weight is too heavy. In this case, you need to decrease the weight enough to find your true strong motion max. Percentages Are Based on Your Strong Motion Max

Once you know your strong motion max, you can use it as the bases from which to calculate the percentages listed in order to determine how much weight to use for each set. For example, if your strong motion max for the squat is 300 pounds, and you are doing a set which requires you to use 50% for five reps, you would take 50% of 300 which would be calculated as 300 x .5 = 150 pounds. You should use the specified percentage of your strong motion max anytime you see a percentage listed next to a set.

Chapter 2 Workout 2: Increased Volume Training The first workout is based on a balance between each training quality, however, the first workout will be modified to form workout 2. The modifications that form workout 2 will create a focus on an increase in training volume. Increased volume refers to an increase in the amount of sets and reps. When performing workout 2, parts A, B, and C of the workout are exactly the same as workout 1, however, part D of the workout is modified. No longer do you just do 1 set of 12 reps in part D, but this will be changed as you will do 6 sets of 5 reps with 60% of your strong motion max the first time you do workout 2. The next time you do workout 2 will occur in block two, and the weight in part D of workout 2 will be increased to 65% and you will do 5 sets of 5 reps. When you reach the second workout in block three, the weight for part D will be increased to 70% for 4 sets of 5 reps. The sets, reps, and percentages that you are to do for part D of workout 2 are shown below in list form: Block 1: 6 sets x 5 reps 60% Block 2: 5 sets x 5 reps 65% Block 3: 4 sets x 5 reps 70% More Total Reps but Less Reps per Set Consider the following: Part D of workout 1 consists of 1 x 12 = 12 total reps Part D of workout 2 consists of 6 x 5 = 30 total reps Notice that workout 1 contains more reps per set (i.e. 12), but less total reps. Workout 2 contains less reps per set (i.e. 5), but more total reps. Why is there a switch from twelve reps to five reps per set? The reason for this is that sets of five reps will not create as much fatigue at the end of each set.

This allows you to do more total reps without suffering the effects of an over-accumulation of fatigue. In the end, you can do more total reps without overtraining. Improved Workload Capacity and Recovery The advantage of increasing training volume is that it will boost your total workload capacity. Your recovery ability will also be forced to improve in order to handle the increase in workload. The increase in training volume during workout 2 will stimulate your body to synthesize more protein and store more energy in order to recover. This boost in your muscle’s ability to recover will create a surplus of recovery power that will enable your muscles to super-compensate with added strength when the volume is reduced in workouts 3 and 4. In other words, the increase in volume in workout 2 will cause your body to respond better to workouts 3 and 4. The final result will be an increase in strength. Workout 2 The sets and reps for all four parts of workout 2 are shown on the next page. When viewing the workout, make sure to notice the changes that are made to part D, as this is the part of the workout that is modified to emphasize an increase in training volume.

Workout 2: Increased Volume Training Perform each exercise according to the sets, reps, and weight listed Easy Warm up Do as many sets of 10 reps as needed with 30% of your strong motion max Part A: Emphasize rep speed and forceful lifting 1 set x 5 reps 50% of your strong motion max 1 set x 4 reps 55% 1 set x 3 reps 60% Part B: Strength development with ascending singles 1 set x 1 rep 70% 1 set x 1 rep 80% 1 set x 1 rep 85% Part C: Strength and Hypertrophy with 5’s 1 set x 5 reps 80% Part D: Added Volume Block 1: 6 sets of 5 reps 60% Block 2: 5 sets of 5 reps 65% Block 3: 4 sets of 5 reps 70%

Chapter 3 Workout 3: Speed And Power Training After emphasizing training volume in the second workout, the third workout is modified to create an emphasis on performing reps with force and speed. Force and speed are already incorporated into part A of all four workouts. However, in workout 3, additional sets that emphasize force and speed are added to the end of the workout in part D. Some may wonder why the additional sets are not added to part A instead of D, as both parts emphasize force and rep speed. Doing this would simplify the workout by keeping all of the emphasis on force and rep speed in the same part of the workout, however, it would also create a lot of fatigue in the very first part of the workout and would shift the heaviest part of the workout to the very end. This would compromise your strength when you need it most for heavy lifting at the end of the workout. In contrast, if you follow the workout plan and only do part of your speed work in part A, it serves as a natural warm up while leaving you with plenty of energy for the heavier lifting in parts B and C. After the heavy lifting, the weight is decreased so that you will still have enough strength left to finish up with more speed work in part D. The changes that are made to part D consist of starting with 50% of your strong motion max in the first block, and increasing the weight by 5% each training block until you finish with 60% in the third training block. The exact sets, reps, and percentages for part D of workout 3 are shown below for each training block: Block 1: 3 x 5 50% Block 2: 3 x 4 55% Block 3: 3 x 3 60% Forceful Lifting

Hopefully it is obvious that you should make a deliberate effort to perform each rep of your powerlifting exercises with as much force and speed as possible during part A and part D of the workout. However, do not let the faster rep speed cause your lifting form to suffer by using sloppy technique. Make sure your body is always positioned correctly throughout the lift, and that you have complete control over the bar. When viewing workout 3, the main part to focus on is part D, as this is where the changes are made to increase the emphasis on speed and power training. All four parts of workout 3 are listed on the next page.

Workout 3: Speed And Power Training Perform each exercise according to the sets, reps, and weight listed Easy Warm up Do as many sets of 10 reps as needed with 30% of your strong motion max Part A: Emphasize rep speed and forceful lifting 1 set x 5 reps 50% 1 set x 4 reps 55% 1 set x 3 reps 60% Part B: Strength with ascending singles 1 set x 1 rep 70% 1 set x 1 rep 80% 1 set x 1 rep 85% Part C: Strength and Hypertrophy with 5’s 1 set x 5 reps 80% Part D: Re-emphasize rep speed and forceful lifting Block 1: 3 sets x 5 reps 50% Block 2: 3 sets x 4 reps 55% Block 3: 3 sets x 3 reps 60%

Chapter 4 Workout 4: Heavy Lifting When you reach the fourth and final workout of each training block, heavy weights are emphasized slightly more than the previous workouts. The changes that are made to the fourth workout consist of two modifications: Modification #1: Part B You will be adding weight to the ascending singles portion of the fourth workout in each training block. This happens during part B of the workout. Instead of working up to a single rep with 85% of your strong motion max, you will increase the weight each training block by working up to a single rep with 90% of your strong motion max the first training block, and 95% the second training block. You will then try to exceed 100% of your previous strong motion max with a PR (personal record) in the fourth workout of the third training block, which is the last workout in a cycle of twelve workouts. When doing the ascending single reps in part B of workout 4, proceed according to the following percentages for each single rep performed: Block 1 1 set x 1 rep 70% 1 set x 1 rep 80% 1 set x 1 rep 85% 1 set x 1 rep 90% Block 2 1 set x 1 rep 70% 1 set x 1 rep 80% 1 set x 1 rep 85% 1 set x 1 rep 95%

Block 3 1 set x 1 rep 70% 1 set x 1 rep 80% 1 set x 1 rep 85% 1 set x 1 rep 90% 1 set x 1 rep Go for a new Personal Record (PR) for your Strong Motion Max Modification #2: Part D Part D of the workout will consist of 4 sets of 3 reps with 70% of your strong motion max. This is done for the fourth workout in all three training blocks. If you have access to stretch bands and find them to be beneficial to your training, then you have the option of adding band tension to these sets. Limit the band tension to about 80% to 85% of your strong motion max. Emphasize Specificity: Eliminate exercise variations during workout 4 If you choose to use variations of the squat, bench press, and deadlift in your workouts, I recommend using the variations during workouts 1, 2, and 3. Workout 4 should be done with an emphasis on the specific form you want to use for each powerlift instead of doing variations of the lifts. However, this is a recommendation that I believe would be beneficial and is not meant to be an absolute rule. The sets, reps, and percentages for workout 4 are listed on the next page:

Workout 4: Heavy Lifting Perform each exercise according to the sets, reps, and weight listed Part 1: Easy Warm up Do as many sets of 10 reps as needed with 30% of your strong motion max Part A: Emphasis on rep speed and forceful lifting 1 set x 5 reps 50% 1 set x 4 reps 55% 1 set x 3 reps 60% Part B: Strength with ascending singles 1 set x 1 rep 70% 1 set x 1 rep 80% 1 set x 1 rep 85% 1 set x 1 rep 90% for block 1 1 set x 1 rep 95% for block 2 1 set x 1 rep 100% or more for block 3 Part C: Strength and Hypertrophy with 5’s 1 set x 5 reps 80% Part D: Strength and Power 4 sets x 3 reps 70%: Add band tension if desired

Chapter 5 A Template Of All Four Workouts

Having discussed four workouts in four different chapters, it would be helpful to view all four workouts listed together within a single template for easy access. You will find this on the next page. As you view the workouts, I want to point out that workout 1 never changes across three blocks, whereas the other workouts undergo a slight increase in weight from block to block.

All Four Workouts Refer to the following sets and reps for each exercise Easy Warm up Do as many sets as needed x 10 reps with 30% Workout 1 Workout 2 Workout 3 Workout 4 Part A Part A Part A Part A 1 x 5 50% 1 x 5 50% 1 x 5 50% 1 x 5 50% 1 x 4 55% 1 x 4 55% 1 x 4 55% 1 x 4 55% 1 x 3 60% 1 x 3 60% 1 x 3 60% 1 x 3 60% Part B 1 x 1 70% 1 x 1 80% 1 x 1 85%

Part B 1 x 1 70% 1 x 1 80% 1 x 1 85%

Part B 1 x 1 70% 1 x 1 80% 1 x 1 85%

Part C: 5’s 1 x 5 80%

Part C: 5’s 1 x 5 80%

Part C: 5’s 1 x 5 80%

Part D 1 x 12 65%

Part D B1: 6 x 5 60% B2: 5 x 5 65% B3: 4 x 5 70%

Part D B1: 3 x 5 50% B2: 3 x 4 55% B3: 3 x 3 60%

Note: B1 = block 1

B2 = block 2

B3 = block 3

Part B 1 x 1 70% 1 x 1 80% 1 x 1 85% 1 x 1 90% B1 1 x 1 95% B2 1 x 1 100% B3 Part C: 5’s 1 x 5 80% Part D 4 x 3 70% Add bands desired

if

Rest Between Sets One aspect of the workouts that has not yet been discussed is the amount of rest that should be taken between sets. Instead of establishing a single amount of rest time that should always be used between every set throughout the entire workout, the rest times are variable according to the amount of fatigue each set produces. With this in mind, I recommend the following rest intervals between sets for the workouts: Part A: Rest 45 to 60 seconds between sets Part B: Rest 45 to 60 seconds between sets up to 85% Rest at least 2 minutes before doing single reps that are 90% or more of strong motion max. Part C: Rest at least 2 minutes before doing part C Part D: Rest at least 3 minutes before starting part D After starting part D: Rest 1 minute between sets that range from 50% to 55% of your strong motion max. Rest 90 second between sets that range from 60% to 65% of your strong motion max. Rest 2 minutes between sets that are 70% of your strong motion max.

Chapter 6 Adjust Percentages And Workload If Necessary

The workouts listed in chapters 1 – 4 are designed to fit lifters who have a fairly normal range of lifting capacity. However, the workouts should be adjusted if necessary in order to fit your individual capacity for strong training. This is based on knowing how to find your capacity for strong reps and strong sets. Strong Reps Strong reps refer to the ability to maintain a steady even rep pace when repeating reps of a set. Exceeding your ability to perform strong reps usually occurs at the end of a set when fatigue sets in and your rep speed and rep pace start to slow down. The slower reps that occur at the end of a set are called weak reps. Strong Sets Strong sets refer to sets that are performed while you are at full strength. If you exceed your capacity for strong sets by doing too many sets, your strength will start to decrease during the workout. You will know you have reached this point if you encounter a set where you select a specific weight and cannot do as many strong reps as you normally can when functioning at full strength. Adjust The Weight To Match Your Capacity For Strong Reps

When following the procedures for the workouts, you should find it easy to perform strong reps for parts A and B of each workout. However, this may change when you reach the set of five reps with 80% of your strong motion max in part C of each workout. It is possible that some of you may find you can maintain a steady rep pace for four reps, but the fifth rep starts to slow down a little. This is ok, but if you find that your fifth rep is a very slow grinder rep, or you are forced to use a slower rep speed for two or more reps at the end of your set, the weight is too heavy. Decrease The Percentage if Necessary If 80% of your strong motion max is too heavy to maintain a steady even rep pace for four to five reps, you must decrease the weight. Disregard the 80% that is listed and adjust the weight to your capacity to perform four to five reps using a steady even rep pace without encountering two or more weak reps, or an excessively slow grinder rep. The same thing goes when doing a set of twelve reps with 65% of your strong motion max. If your rep speed slows down a little on your twelfth rep, this is permissible. However, if your twelfth rep slows down a lot and is a very slow grinder rep, or you are forced to use a slower rep speed for two or more reps at the end of the set, you are using too much weight. In this case, disregard the 65% that is listed and decrease the weight enough to eliminate grinder reps, and to be able to do eleven to twelve strong reps using a steady even rep pace. Increase The Percentage if Necessary It is also possible that you feel like you can do more than five strong reps when using 80% of your strong motion max. For example, you may find that you can do six to eight strong reps with 80% of your strong motion max. If this is the case, you can disregard the need to use 80% and increase the weight enough to match your full capacity for five strong reps. Likewise, if you can do more than twelve strong reps with 65% of your strong motion max, you can increase the weight to match your full capacity for twelve strong reps. Adjust The Workload To Your Capacity for Strong Sets

Some of you may have a large workload capacity. This means that you can remain at full strength beyond the amount of sets listed for the workouts. If this is the case, you don’t necessarily need to add more sets, but it is an option that you can consider. If you have the capacity to remain at full strength for more sets than what is listed, you can repeat an extra set (or sets) of five reps during part C of the workout. Don’t add sets to part D of the workout, and especially do not do more than one set of twelve reps in workout 1, as it will tend to have a negative effect on your strength gains. I must emphasize again that you should not add extra sets of five reps to your workouts if it causes you to exceed your capacity to train at full strength. In the same manner, if you add sets and it makes you feel weaker in your next workout, stop adding extra sets. Doing more isn’t always better, doing the right amount is better, and the right amount is based on your personal capacity for training at full strength.

Chapter 7 Variations of The Powerlifts

As mentioned previously, the workouts outlined in the first four chapters are to be done in conjunction with the traditional powerlifts, which include the bench press, squat, and deadlift. There are variations of each of these lifts and the variations can be done in place of the traditional powerlifts if you feel they will contribute to your progress. When reading the workout schedules listed in chapter 9, the schedule may list the exercises to be performed as; bench press, squat, or deadlift, but you may use variations of these exercises instead. Some variations of the bench press, squat, and deadlift are listed below, but it is not an exhaustive list, and you may use other variations that you know of if they prove to be beneficial. Bench Press Variations: Incline Press Overhead Press Close Grip Bench Press Decline Press Partial range of motion bench presses Any pressing exercise or variation of the bench press with barbells, machines, or dumbbells Squat Variations Front Squats Hack squats

Dumbbell Squats Safety Bar Squats Belt Squats Leg Presses Goblet Squats Deadlifts Any variation of squats Notice that deadlifts are included as a variation of squats. Why? Because squats and deadlifts both utilize the lower back and leg muscles, and there is enough similarity between the motion of squats and deadlifts to consider each one a variation of the other. Deadlift Variations Conventional Deadlifts Sumo Deadlifts Romanian Deadlift Straight legged Deadlifts Hex Bar or Trap Bar Deadlifts Rack pulls: (Initiate the pull from a higher than normal starting position) Deficit Deadlifts: (Initiate the pull from a lower than normal starting position) Good mornings Squats Notice again that squats are listed as a variation of deadlifts because of the similarity in the muscles and motion used when comparing squats to deadlifts. Variations are an Option, Not a Requirement I must make it clear that the inclusion of variations of the basic powerlifts is an option, it is not a requirement. Andrey Malanichev and Richard Hawthorne are both world record holders in powerlifting. These two lifters

include little if any exercise variations in their workouts, they primarily stick with the basic powerlifts and it works for them. Others feel that exercise variations play a vital role in helping them to gain strength. Whether you choose to include exercise variations or not, choose according to what produces the best results. Integrating Variations with Basic Powerlifts Another option that I believe is very useful is to do part of a workout using a traditional powerlift, and switch to an exercise variation for a different part of the same workout. Three examples are provided to illustrate this concept: Example 1 Do standard bench presses for parts A, B, and C of a workout, and switch to dumbbell incline presses for part D of the workout. Example 2 Start with standard squats for parts A, B, and C of a workout, and switch to belt squats for part D of the workout. Example 3 I also believe that squats and deadlifts are interchangeable within the same workout, which means if you start with squats in parts A, B, and C of the workout, you can finish with deadlifts in part D of the workout, or vice versa. When performing workouts 1, 2, or 4, I believe that the best place to switch from a traditional powerlift to an exercise variation is at part D of the workouts. However, when doing workout 3, (the speed emphasis workout), I believe the best place to do an exercise variation is part B and/or C.

Chapter 8 Assistance Exercises

The last chapter addressed exercise variations that have a resemblance to either the bench press, squat, or deadlift. However, there may be other exercises that you want to include that do not resemble the deadlift, squat, or bench presses. For the purposes of this book, these will be called assistance exercises. A list of assistance exercises that can be included in your workouts is shown below. If you know of other assistance exercises that work well for you, you should include them. Barbell Rows, Seated Pulley Rows, machine rows for back muscles Lat pull downs or pull ups for back muscles Hyper Extensions and Reverse Hyperextensions for the lower back Dumbbell Raises to the front, side, or rear for deltoid (shoulder) muscles Triceps Extensions (any variation) Curls for biceps (any variation) Leg curls Abdominal exercises

4 Options for Sets and Reps When doing any assistance exercises, do not use the basic four part workouts. The four part workouts should mainly be used in conjunction with the bench press, squat, and deadlift, or variations of those lifts. Instead of doing assistance exercises according to the four part workouts, I recommend choosing from the options below when considering how many sets and reps to do: Option 1: 10 – 8 – 6 – 12 The 10 – 8 – 6 – 12 option means to do an easy warm up set of ten reps for the assistance exercise being performed. Use a weight that will allow at least twenty reps, but only do ten. Add a little weight and do a second warm up set for 8 reps. Use a weight that will enable you to perform about twelve strong reps, but only do eight. When you reach the third set, do a heavy work set for six strong reps. Follow this with a work set consisting of twelve strong reps. When doing your work sets for six and twelve reps, use as much weight as possible within the context of being able to complete the designated number of strong reps. At the same time, do not use so much weight that you end up grinding to strain out the designated amount of reps. Option 2: 6 x 6, with short rest intervals The 6 x 6 option refers to 6 sets of 6 reps per exercise. 6 sets of 6 reps should be done using a rapid pace. Use the same weight for each set with only 20 to 30 seconds rest between sets. When selecting a weight to use for 6 x 6, do not think in terms of how much weight you can lift for one set of six reps. If you do this, you will use too much weight for rapid paced training. Using too much weight will cause a rapid buildup of fatigue and force you to grind out slow strenuous reps before you finish all six sets. It is far better to use a lighter weight that allows you to maintain a steady even rep pace for every rep of all six sets. Option 3: 4 x 8, increase the weight each set

The 4 x 8 option refers to 4 sets of 8 reps for each exercise. You must know the maximum amount of weight that you can use for 8 strong reps for the exercise being performed. This is your target weight and the amount of weight that you will use for your fourth and final set of eight reps. Once you know your target weight, count back by five, ten, or twenty pounds for each preceding set until you reach an amount of weight that you can comfortably lift for your first set. After doing your first set of eight reps, add five, ten, or twenty pounds to each successive set until you reach your target weight for your fourth and final set of eight reps. Option 4: 5 x 5, increase the weight each set The 5 x 5 option refers to 5 sets of 5 reps for each exercise. The procedure for 5 sets of 5 reps is similar to 4 sets of 8 reps. You must know the maximum amount of weight that you can use for five strong reps for the exercise being performed. This is your target weight and the amount of weight that you will use for your fifth and final set of five reps. Once you know your target weight for your fifth set, count back by five, ten, or twenty pounds for each preceding set until you reach an amount of weight that you can comfortably lift for your first set. After doing your first set of five reps, add five, ten, or twenty pounds to each successive set until you reach your target weight for five strong reps for your fifth and final set. Don’t Get Carried Away: Limit Yourself to 3 Assistance Exercises I must warn you not to get carried away with assistance exercises to the point where you end up overtraining. My advice is to limit yourself to a maximum of three assistance exercises per workout. Out of the assistance exercises you select, make sure that they are for different muscle groups. For example, don’t do three assistance exercises for triceps in the same workout. Also, remember that you don’t have to do any assistance exercises if you feel you are getting enough out of the basic powerlifting exercises. I believe the most important assistance work includes triceps work to complement your bench press, or hyper-extensions and reverse-hypers to complement your squat and deadlift. You may also find that a pulling exercise such as lat pulldowns or a rowing motion for your back is important as the lats tend to miss out on receiving direct work when only

doing powerlifts or variations of the powerlifts. In the end, your goal is to pick exercises that consistently prove to be the most beneficial to your overall strength.

Chapter 9 Implementing The Workout Into A Weekly Schedule At this point, you may be wondering how many times per week you should work each muscle group. The number of times you train a muscle group each week is often referred to as “training frequency.” Fast Recovery Allows for a Higher Training Frequency The training frequency you should use depends upon your personal recovery rate. The faster you can recover from a workout, the more often you can work each lift or muscle group without overtraining. Long Retention Allows for Less Training While Still Making Progress Workout frequency also depends upon how long you can retain gains between workouts. Those who can retain gains longer between workouts do not need to work out as often to keep making progress. The rare lifter who can recover fast and also retain their gains for a long time between workouts can succeed with high frequency, low frequency, and anything in between. If you are not sure how often you should train each muscle group for best results, my advice is to train each muscle group two or three times per week. If it works, stick with it. If you are not satisfied with the results, you can try a different training frequency. When selecting a training frequency, experience is the best guide; try out different training frequencies and stick with the frequency that consistently works better than the others. Emphasize squats or deadlifts within a leg workout, but don’t emphasize both! When discussing how many times per week to train each muscle group, you must consider that squats and deadlifts have a lot in common. Both exercises tend to put a lot of stress on your lower back and leg muscles.

Since they both work the same muscles to some degree, I recommend choosing either squats or deadlifts for your leg workout. Do not do a full four part workout for both exercises in the same workout as it would result in overtraining. In the same manner, if you are working each muscle group three times per week, don’t do three days of squat workouts, and a different three days of deadlift workouts, as that would be six workouts that emphasize your legs and lower back. If you want to do squats and deadlifts in the same workout, a reasonable option would be to do squats for part A, B, and C of the workout, and do deadlifts in part D of the workout, or vice versa. This allows you to emphasize squats while including a little deadlifting within a workout, or to emphasize deadlifts while including a little bit of squatting within a workout. The thing to avoid is to emphasize both squats and deadlifts by doing a full four part workout for both exercises in the same workout.

Training Each Lift Once per Week When addressing the subject of how often to train, there are norms, and there are exceptions. Some lifters have an exceptional ability to retain strength gains for up to a week between workouts. If this is true of you, then you only need to train each lift or muscle group once per week. This can be accomplished by doing a single full body workout each week, or by training the bench press in one workout, and the deadlift or squat in another workout. Assistance exercises can be added to each workout as desired. A written example of this is shown on the next page:

Train Each Powerlift Once per Week in Two Workouts Mondays Bench Press Seated Pulley Row Triceps Extensions

Week 1 Workout 1

Week 2 Workout 2

Week 3 Workout 3

Week 4 Workout 4

4x8

6x6

10-8-6-12

5x5

4x8

6x6

10-8-6-12

5x5

Thursdays Week 1 Week 2 Week 3 Week 4 Squats or Workout 1 Workout 2 Workout 3 Workout 4 Deadlifts Hyper 4x8 6x6 10-8-6-12 5x5 Extensions Ab work 6x6 6x6 6x6 6x6 Use The Appropriate Training Blocks for Your Workouts It takes four weeks to complete a block of four workouts, so this same schedule can be repeated every four weeks over the course of 12 weeks to complete three training blocks as follows: Use the percentages designated for block 1 during weeks 1-4 Use the percentages designated for block 2 during weeks 5-8 Use the percentages designated for block 3 during week 9-12

Train Each Lift Once per Week on 3 Separate Days Another strategy for training each powerlift once per week would be to do three workouts over the course of a week by doing a squat workout, a bench press workout, and a deadlift workout on separate days. In this case, the legs and lower back are actually trained twice because the squat and deadlift are done on separate days and they both hit the legs and lower back. Once again, assistance exercises can be included as desired in each workout. If you prefer this strategy, a sample workout plan is shown on the next page:

Train Each Lift Once per Week on 3 Separate Days Mondays Week 1 Week 2 Week 3 Week 4 Squats Workout Workout Workout Workout 1 2 3 4 Hyper 4x8 6x6 10-8-6-12 5x5 Extensions Ab work 6x6 6x6 6x6 6x6 Wednesdays Bench Press Triceps Extensions Dumbbell Raises To The Front Fridays Deadlifts

Week 1 Workout 1 4x8

Week 2 Workout 2 6x6

Week 3 Workout 3 10-8-6-12

Week 4 Workout 4 5x5

4x8

6x6

10-8-6-12

5x5

Week 1 Workout 1 4x8

Week 2 Workout 2 6x6

Week 3 Workout 3 10-8-6-12

Week 4 Workout 4 5x5

Seated Pulley Row Use The Appropriate Training Blocks for Your Workouts It takes four weeks to complete a block of four workouts, so this same schedule can be repeated every four weeks over the course of 12 weeks to complete three training blocks as follows: Use the percentages designated for block 1 during weeks 1-4 Use the percentages designated for block 2 during weeks 5-8 Use the percentages designated for block 3 during week 9-12

Train Each Lift Two Times per Week The vast majority of lifters will benefit most from training each muscle group two to three times per week. If you prefer two workouts per week, you can either do two full body workouts each week, or you can do a four day split by training your upper body and lower body twice per week in separate workouts. An example of a four day split is shown on the next page:

Train Bench Press and Squats/Deadlifts Twice per Week Week 1 Monday Tuesday Thursday Bench Press Squats Bench Press Workout 1 Workout 1 Workout 2 Seated Pulley Hyperextensions Lat Pull Row 4x8 downs 4x8 6x6 Triceps Triceps Extensions Extensions 4x8 6x6

Friday Deadlifts Workout 2 Reverse Hypers 6x6

Week 2 Monday Tuesday Thursday Friday Bench Press Squats Bench Press Deadlifts Workout 3 Workout 3 Workout 4 Workout 4 Seated Pulley Hyperextensions Lat Pull Reverse Row 10-8-6-12 downs Hypers 10-8-6-12 5x5 4x8 Triceps Triceps Extensions Extensions 10-8-6-12 5x5 It takes two weeks to complete a block of four workouts, so this same schedule can be repeated every two weeks over the course of six weeks to complete three training blocks as follows: Weeks 1 and 2: Use the percentages designated for block 1 Weeks 3 and 4: Use the percentages designated for block 2 Weeks 5 and 6: Use the percentages designated for block 3

Training Each Muscle Group 3 Days per Week If you choose to work each lift three times per week, you can do so by doing full body workouts, or by splitting the lifts into different workouts. The manner in which you split up your workouts can be done according to your preference. The following would be an example of how to organize your workouts to hit each muscle group three times per week:

Train Bench Press and Squats/Deadlifts 3 Times per Week Week 1 Monday Wednesday Friday Squats Deadlifts Squats Workout 1 Workout 2 Workout 3 Bench Press Bench Press Bench Press Workout 1 Workout 2 Workout 3 Seated Pulley Rows Triceps Extensions Seated Pulley Rows 4x8 6x6 10-8-6-12 Week 2 Monday Wednesday Friday Squats Deadlifts Squats Workout 4 Workout 1 Workout 2 Bench Press Bench Press Bench Press Workout 4 Workout 1 Workout 2 Seated Pulley Rows Triceps Extensions Seated Pulley Rows 5x5 4x8 6x6 The awkward part about training each lift three times per week is that you finish a block of four workouts in the middle of the week. This forces you to start a new block in the middle of a week instead of the start of a week. You can see this in the above schedule as workout 1 starts on a Wednesday in the second week. You would need to make it through four weeks and a full cycle of 12 workouts before starting over with workout 1 on a Monday at the start of the week. If you look at the workouts block by block, the following schedule could be used in order to complete three blocks and a full cycle of 12 workouts: Block 1: four workouts: M, W, F, M Block 2: four workouts: W, F, M, W Block 3: four workouts: F, M, W, F

High Frequency: Train Each Lift 4 or More Times per Week Some lifters respond best to high frequency training. High frequency lifters train each lift four or more times per week. Those who choose this option will usually need to do full body workouts unless they have time to do two separate workouts per day to split up their lifts into separate workouts. If you include a lot of assistance exercises in every workout with high frequency training, you run the risk of overtraining. I would suggest that you avoid doing any more than two assistance exercises per workout. You can rotate the assistance exercises from day to day, but don’t do them all every day. One or two assistance exercise per workout will usually be enough if you do a different one each day. The following is an example of a high frequency schedule in which you do all four workouts within a single week.

Monday Squats Workout 1 Bench Press Workout 1 Lat Pulldown 10-8-6-12

Train Bench Press and Squats/Deadlifts 4 Times per Week Tuesday Thursday Friday Deadlifts Squats Deadlifts Workout 2 Workout 3 Workout 4 Bench Press Bench Press Bench Press Workout 2 Workout 3 Workout 4 Triceps Seated Pulley Triceps Extensions Rows Extensions 6x6 10-8-6-12 5x5 Ab work Hyperextensions Ab work 6x6 4x8 6x6

Dumbbell raises 4x8 Notice that all four workouts are done within the same week, which means an entire training block is completed in one week, and an entire cycle of three blocks and 12 workouts can be completed within three weeks.

You Can Vary the Training Frequency According To Each Exercise You may find that not all exercises are created equal in terms of which training frequency works best. Some lifters like to squat three or more times per week and only bench twice per week or vice versa. There are no rules for organizing your workouts into a weekly schedule except to develop a weekly schedule according to whatever training frequency produces the best results for each exercise.

Chapter 10 The Weekly Strong Motion Max Option

A Weekly Strong Motion Max It is very popular to go for a max single once per week for the bench press and squat or deadlift. When using the four workouts from Strength To The Max And Beyond, you can use this same concept by going for a max single every four workouts instead of every week. You would go for the heavy single in workout 4, which is designated for heavy lifting. I personally do not recommend an all-out grinder rep when going for a max lift, but if you want to try a strong motion max once every four workouts for your bench, squat, or deadlift, I would say go for it. If it seems like too much and causes overtraining, delete the max and save it for the last workout of the 12 workout training cycle.

Chapter 11 Progression Strategies

Progression refers to how often you can add weight to your lifts. This is dependent upon how new you are to lifting as well as your individual ability to gain strength. Some people will gain fast, some will gain slow, and most will be somewhere in between. If you have already been lifting for a few years, it may take a year to add 20 pounds to your basic lifts. This sounds very slow, but many advanced lifters fail to gain any strength at all after a few years of lifting. If you can consistently add 20 pounds to your lifts every year, it will add up to 100 pounds in five years. Those who are brand new to weight training may be able to add 100 pounds or more to their lifts over the course of a year. Not everyone will be able to do this, but an easy gainer who trains consistently definitely will. If you have already been lifting for six to twenty-four months, it is unlikely that you will gain as fast as you could as a beginner, but you may still be able add 30 to 60 pounds to your lifts within a year. However, the real key to long term success is not based on how fast you can gain strength, but on the ability to gain year after year for many years. What are the key training factors that allow you to gain strength year after year? I believe there are five of them that are vital for long-term progress. These factors include: 1. Having enough discipline to train consistently from week to week, month to month, and year to year.

2. Mastery of exercise technique 3. Knowing how to train according to your personal capacities for strong training (discussed in chapter 6). 4. Finding a training frequency that works for you (discussed in chapter 9). 5. Progressing at the right rate Of these factors, the focus of this chapter is on how to progress at the right rate. If you progress too fast, you will start to exceed your capacities for strong training (discussed in chapter 6). If you allow this to happen, it will eventually lead to a sticking point. You must add weight at a rate that corresponds to the rate at which your body is gaining strength. You will know if you are adding weight too quickly if it leads to progressively slower weaker reps at the end of your set of five reps with 80%, or your set of twelve reps with 65%. You must slow down the rate at which you add weight to your lifts if this starts to happen. It’s ok if you add weight and the last rep of your sets starts to slow down a little, however, if this happens, do not add weight to your set of five reps or twelve reps until you gain enough strength to perform all five or twelve reps without experiencing slower rep speed at the end of a set. Another sign that you are adding weight too quickly can occur when you are doing an exercise with your strong motion max and there is evidence of pausing, jerking, or slowing down within the upward lifting motion. If you add weight and experience a slight amount of slowing down during the upward motion when attempting a strong motion max, this is ok. However, if this occurs, do not add weight to your strong motion max again until it transitions into a smooth nonstop lift. If You Are Gaining Fast For those who are at a stage where you are gaining five or more pounds of strength per week, adding weight is simple, you simply add five pounds or more to every set of your workout each week. Notice I said to add five pounds to every set, meaning all sets in parts A, B, C, and D of your workout. Eventually you will reach a point where you can’t keep adding

five or more pounds every week, and will need to slow the rate at which you add weight. When Gains Slow Down When you reach the point where you are gaining strength at a slower rate, I believe the easiest way to add weight is to add five pounds to one part of your workout from week to week. For example, During week 1, add five pounds to part A of the workout. During week 2, add five pounds to part B of the workout. During week 3, add five pounds to part C of the workout. During week 4, add five pounds to part D of the workout. If you use this system for adding weight, it will take four weeks to add five pounds to every set of a workout. This would result in the addition of 60 pounds to your lifts over the course of a year. If adding five pounds to one part of your workout every week results in adding weight too fast, I suggest adding five pounds to one part of your workout once every two weeks. This will result in the ability to lift an additional 30 pounds within a year. If it is necessary to add weight even slower by adding five pounds to one part of your workout once every three weeks, you will still be lifting an additional 20 pounds within a year. Assistance Exercises When adding weight to your assistance exercises, add weight at a rate that will allow you to stay within the boundaries of strong reps that can be repeated using a steady rep pace. Don’t expect to add weight to your assistance exercises at the same rate that you add weight to squats or deadlifts. If you are just starting out in weight training, you may be able to add 100 pounds or more to your deadlift within a year, but when considering an exercise like triceps extensions, it is very unlikely that you will be able to increase your poundage by 100 pounds within a year. Be content to add weight at a slower rate to assistance exercises, and only add to the extent that you can maintain a steady even rep pace. Microloading

Another option for adding weight is to use the microloading system which refers to adding weight to your lifts in increments of a pound or less. This can only be done if you have access to fractional weight plates. If your progress has come to a stop and you have hit a training plateau, I highly recommend that you obtain some fractional weight plates and simply add a pound to your powerlifts every other week. You will be using an additional 25 pounds within a year if you follow this plan. If you can double this by adding one pound per week, you will be using an additional 50 pounds within a year. Everyone loves the idea of rapid gains. This is often possible for a while, but there will come a time when you must be systematic and be willing to add weight in small increments to accomplish a long term goal. Given enough time, the repeated addition of small amounts of weight will add up to a large amount of weight. Patience, consistency, and a systematic approach will pay off.

Chapter 12 Willingness To Learn If you love simple training, you can start out with basic training (workout 1), and it will help you get stronger for quite a while. When the gains slowdown, you can make modifications to the workout to vary your training in a systematic manner. The workouts contained in Strength To The Max And Beyond provide both consistency and change. Every time you work out, you will start with the same percentages and work your way up to one rep with at least 85% of your strong motion max. You will also always do a set of five reps with 80%. This type of consistency allows you to easily track your progress. At the same time, the variations that occur throughout the twelve week training cycle will set your body up to respond better as you progress from block to block. If you are observant, you will learn what type of training your body responds to best. If you respond best to workout 1, your body responds to a balance of simple training. If you respond best to workout 2, your body responds to training volume and you can create a training cycle that includes more volume in your training. If you respond best to workouts 3 or 4, you can conclude that your body responds well to workouts that require a lot of forceful lifting or heavy weight. If this is true, you can create a training cycle that includes more workouts that emphasize either speed, or heavy lifting. It is very difficult if not impossible to prescribe a workout that is a perfect fit for everyone. However, you can learn how to identify your personal capacities for strong training and learn how to apply the training qualities that seem to contribute most to strength gains. This is not an instantaneous process. In order to get the best results, you must continue to learn from your experiences, and be patient, consistent, disciplined, and

systematic. Do this these things and you will improve. Best of training to you.

About The Author Mark Sherwood is a long time fitness enthusiast who has pursued weight training and other fitness activities for over thirty years. His educational and professional background include a B.S. degree as an exercise specialist in physical education from the University of Wisconsin Madison, and positions as a fitness instructor and physical education teacher. One of Mark’s passions is to distinguish between strength training concepts that are consistently effective as opposed to those that are effective for a short time period. Through his education, research, and personal trial and error, he has endeavored to gain the necessary knowledge to share effective training strategies with those who desire to maximize their training results. Mark resides with his family in Southern California. For more training resources from Mark, you can visit www.precisionpointtraining.com. In addition, you can you view more books on strength training that he has authored on the next page.

Additional Resources A Quick Guide To Strength Beginning Strength Training Cluster Set Training Force And Frequency Training High Frequency Strength Training Heavy Frequency Training Individualized Workouts For Hardgainers Never Miss A Lift Overcoming Strength Training Plateaus Quick Workouts For Quick Muscles Rest-Pause Training Strength Training Capacity Strength Training Thresholds Strength to the Max The 1 x 100 Challenge The High Frequency Training Pyramid The Peak Strength Principle 12-10-8-6: A Workout Plan For Building Size And Strength