Progressive overload training is one of the most key aspects in hypertrophy and strength. Progressive overload is adapting to the progression from the previous workout into subsequent workouts. When exercising, the body creates a stimulus on the muscle that adapts when recovering and ensures that the muscles can handle the weight for the next session. The body performs are a cycle of creating a stimulus and then adapting. In order to achieve stronger and bigger muscles, the body needs to continue stimulating and adapting to stress thus creating an increase in muscle fiber size. Progressive overload creates stimulating reps that involve the stimulation of muscle fiber motor units at a high threshold. Heavy weight and maximal force causes this process. When continuing the same amount of weights or the same reps the recruitment of more motor units decreases causing less muscle stimulation. Progressive overloading means either increasing the weight or performing more reps with the same weight from the previous workout. Progressive overload training is essential for muscle growth long term because of the effect of muscle fiber size due to mechanical loading and stimulus.
Rest - Pause
Rest - Pause sets help muscle growth by pushing the muscles to near failure through pre-exhausting the muscles. This occurs by pushing the muscles to near failure several times per “set” and creating a much higher level of muscle activation. One rest-pause set are three mini sets that create the set. The aim is to reach a desired rep range out of the 3 mini sets. Rest-pause has the ability to reach muscle failure several times in one set without increasing volume and decreases time. Marshall et al. found that rest-pause training finishes the same amount of volume only 17x faster (103 sec. compared to 140 sec.) and has a 13% more muscle activation across the rectus femoris, vastus lateralis and the vastus medialis (Marshall et al. 2012). Prestes et al. found favorable results and greater muscle hypertrophy greater thickness and greater gains in localized muscular endurance (Prestes et al, 2019).
Styles of Rest-Pause
Traditional Activation set: Perform muscular failure, rest 10 seconds, do another mini set and repeat until there is inability to match reps from the mini set.
Example: Chest Press
Activation set: 12 reps, rest 10 seconds
Mini Set: 7 Reps, rest 10 seconds
Mini Set: 7 reps, rest 10 seconds
Mini Set: 7 reps, rest 10 seconds
Mini Set: 5 reps — Exercise no complete because of the inability to complete 7 reps.
DC Rest-Pause: Rep aim of 11-15 reps. Start with weight that is 75-80% of 1RM.
Set 1: 6-8 Reps (or as many reps as possible, stop 1 rep shy of absolute failure), Rest is 15 large breathes (inhale and exhale)
Set 2: Rep as many as possible (example 4 reps)
Set 3: As many as possible to absolute failure (example, 2 reps)
If the total reps equal the rep range then increase the weight load the next time. The example shows reps of 6,4,2 = 12 reps. It fits the range of 11-15 so increase the weight.
Myo-Reps Style: Start light. Pick weight that one can achieve 9-20 reps (40-50% of 1RM).
First Set: 1-2 reps shy of failure, Rack weight, 3-5 deep breathes
Second Set: Do another 3-5 reps, stopping 1-2 reps short of failure. 3-5 deep breathes
Stop after 3-5 mini sets or lose a rep from initial mini set.
Example:
Set 1: 20 reps
Mini sets: 4,4,4,3 (lost a rep = stop)
Example #2
Set 1: 18 reps
Mini sets: 5 reps, 4 reps (lose a rep = stop)
Example #3
Set 1: 20 reps
Mini sets: 3,3,3,3,3 (5 mini sets performed = stop)
Marshall, P. W., Robbins, D. A., Wrightson, A. W., & Siegler, J. C. (2012). Acute neuromuscular and fatigue responses to the rest-pause method. Journal of science and medicine in sport, 15(2), 153-158.
Prestes, J., Tibana, R. A., de Araujo Sousa, E., da Cunha Nascimento, D., de Oliveira Rocha, P., Camarço, N. F., ... & Willardson, J. M. (2019). Strength and Muscular Adaptations After 6 Weeks of Rest-Pause vs. Traditional Multiple-Sets Resistance Training in Trained Subjects. The Journal of Strength & Conditioning Research, 33, S113-S121.
Rest Periods
Rest periods between sets is a important for the replenishment of the energy systems in the body. Depending on the training loads and exercise programs, rest periods can be from 30 seconds to 5 minutes based on the goal of the athlete. Traditional strength training athletes use longer rest periods 3-5 minutes. Due to heavy work rate (1-6 reps) the body’s ATP-PC system uses the phosphogens to produce energy quickly. It takes about 3 minutes to fully replenish the system allowing strength athletes to continue lifting very heavy weight. Hypertrophy training athletes rest 1-2 minutes on average. Hypertrophy training athletes use the ATP-PC system and the glycolytic system to produce enough energy as well as the aerobic system (small part).
Short rest periods (90 seconds or less) has been found to increase metabolic stress. Schoenfeld found that metabolic stress is one of the primary mechanisms for muscle growth (Schoenfeld, 2016). Longer rest periods (3 minutes or more) has the ability to achieve more total volume and increase the ability to lift heavier weight and perform more reps.
So which is better?
According to the Schoenfeld findings, the longer rest period group saw an increase in muscle growth and an increase in strength gains due to the total volume being a more effective mechanism for performance. A Senna et al. study found the same conclusion. Senna et al. found that 2 minute rest periods are effective for single joint exercises, while 3 minute rest periods are optimal for compound movements (Senna et al. 2016). There have been no current studies that have found any negative effects on greater rest periods than 3 minutes, leading many to believe that 3-5 minutes are an optimal rest period. The fear among many professionals about 5 minute or more rest periods is the “cooling” of the muscle after a long rest which can increase the lead to injuries. There is no scientific studies to claim this, however longer rest periods do decrease blood flow to the muscle and slows down the hormonal response to hypertrophy and strength response which can decrease the effectiveness of the exercise.
Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., ... & Just, B. L. (2016). Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. Journal of strength and conditioning research, 30(7), 1805-1812.
Senna, G. W., Willardson, J. M., Scudese, E., Simão, R., Queiroz, C., Avelar, R., & Dantas, E. H. M. (2016). Effect of different interset rest intervals on performance of single and multijoint exercises with near-maximal loads. The Journal of Strength & Conditioning Research, 30(3), 710-716.
Giant Sets
Giant sets serve the same function as super sets only with more exercises (3 or more) included consecutively without any rest in between. Giant improve metabolic function, cardiovascular endurance and muscular function. This is done by increasing heart rate, decreasing rest time and has shown the ability to increase calories burning by allowing a higher constant heart rate.
Superset
Super sets are preformed by doing 2 different exercises consecutively with minimal rest in between. Commonly, opposite muscle groups are performed or muscles that are physiologically different. An example would be performing a back exercise and a chest exercise together as the two share different therefore both can be done without overexerting stabilizing muscles and decrease the effectiveness. Another example is to perform biceps (elbow flexion) and triceps together (elbow extension). According to Weakley et al. the benefits of super sets include increase testosterone immediately after training and in 24 hours post training (in men, study does not see effects of testosterone in women). The study also found a decrease in cortisol after training. Optimal muscle growth in super sets come with a rest period of 2 minutes so the alternate muscle are allowed to properly rest, however total time is still shorter than traditional sets.
Performing the same muscle in a super set has yielded poor results for muscle growth and recovery which makes the most popular method of super sets the agonist-antagonist super set. This method is the previously mentioned different body part super set (chest,back)(Brentano et al., 2017) . Agonist-antagonist super set seem to enhance performance when compared to other forms of super sets or even traditional sets (Paz et al, 2017).
Brentano, M. A., Umpierre, D., Santos, L. P., Lopes, A. L., Radaelli, R., Pinto, R. S., & Kruel, L. F. (2017). Muscle damage and muscle activity induced by strength training super-sets in physically active men. The Journal of Strength & Conditioning Research, 31(7), 1847-1858.
Paz, G. A., Robbins, D. W., De Oliveira, C. G., Bottaro, M., & Miranda, H. (2017). Volume load and neuromuscular fatigue during an acute bout of agonist-antagonist paired-set vs. traditional-set training. The Journal of Strength & Conditioning Research, 31(10), 2777-2784.
Weakley, J. J., Till, K., Read, D. B., Roe, G. A., Darrall-Jones, J., Phibbs, P. J., & Jones, B. (2017). The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. European journal of applied physiology, 117(9), 1877-1889.
Drop Sets
Drop sets are an efficient way to achieve progression while decreasing rest time and total time spent at the gym. A study done by Medica concludes that drop sets are an efficient way to increase muscle mass with minimal time spent training (Medica, 2017). Drop sets can act as a tool during exercises to increase intensity, metabolic rate and muscle building. Drop sets should be used as a tactic used sparingly during a workout since excessive use leads to greater fatigue and injury and could be detrimental over time (Schoenfeld & Grigic, 2018). The effectiveness of drop sets can be seen in the Medica study that found superior muscle gains with 1 single of drop sets compared to 3 sets of conventional resistance training sets due to higher stress experienced with drop sets.
How to perform:
Drop sets involve doing various sets in a row with no rest time between sets where you drop weight between each set.
Example:
Set 1: Lift weight to muscle failure
Set 2: Reduce weight and continue with 2nd set without rest
Set 3: Do as many reps till failure
Methods:
Tight Drop Set: Drop weight by 5-10% of total weight
Wide: Drop Weight by 10% and over
Drop Super set: Ass drop sets to super sets
Rest Pause: Pause for an extended period of time (10-30 seconds)
Halving: Drop weight by exactly 50%
MEDICA, E. M. (2017). Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength. The Journal of sports medicine and physical fitness.
Schoenfeld, B., & Grgic, J. (2018). Can Drop Set Training Enhance Muscle Growth?. Strength & Conditioning Journal, 40(6), 95-98.
DC Training Sample Workout (Advanced Split)
There is not a typical “training week” in DC training as about growth over a longer period of time. Think long term when partaking in DC training because training days will cross over into other weeks. Each body part will typically be hit every 9 days. Traditional splits with each bodypart exercised once per week allows for 52 times a year a muscle will have the opportunity to grow. DC training allows 75-92 opportunities per year for growth. A typical “week” is as follows:
Monday = Push (Chest, Shoulders, Triceps) A
Tuesday = Pull (Back, Biceps, Forearms) A
Wednesday = Rest
Thursday = Legs (Quads,Hams,Calves) A
Friday = Push (Chest,Shoulders,Triceps) B
Saturday = Rest
Sunday = Rest
Monday = Pull B
Tuesday = Legs B
Wednesday = Rest
Thursday = Push
Friday = Pull A
Technically in a “week” your going to do certain muscle groups twice a week, every 3rd week. When doing this program it is important to remember of the long term goal and progression over time which will equate to growth.
Push Day
Smith Incline Press 1 Rest-Pause Set 11-15 Reps
Pec Dec 1 working set off 20 reps
Seated Smith Press 1 Rest-Pause Set 11-15 Reps
Seated Lateral Raise Machine 1 Set of 10 full reps, 20 partial reps, 30 second static hold
Close Grip Smith Machine Press 1 Rest-Pause 15-20 Reps
Hammer Strength Dip Machine 1 Rest Pause of 25-30 Reps
Do Extreme Stretches for each body part 30-60 seconds after each body part is completed
Pull Day
Lat Pulldown 1 Rest-Pause 18-20 rep
Deadlifts 1 set of 6-8 reps, 1 set of 10-12 reps - Drop weight after first set to accomplish 10-12 reps
Machine Preacher Curls 1 Rest-Pause 18-20 reps
Barbell Curl 1 set of 20 reps
Dumbbell Hammer Curl 2 sets x 12-15 reps
Extreme Fascia Stretching after each body part
Leg Day
Lying Leg Curl 1 Rest-Pause x 25-30 reps
Squats 1 set of 12-15 reps, 1 set of 8-10 reps, 1 set of 20 reps
Leg Press 1 set of 20 reps
Extreme Stretch
DC Training
The DC Style Training program is an unorthodox training program created by Dante Trudel. This program was created in mid 1990’s and expanded in popularity through the internet forums of the late 1990’s and early 2000’s. This training program is non-traditional when compared to the high volume training of traditional bodybuilding programs. The philosophy of DC training is the more training frequency and more strength progress, the more muscle mass is created.
The principles of DC training include heavy progressive overload, lower volume, higher training frequency, rest pause sets, extreme stretching and periodization. Heavy progressive overload is crucial for success in this training program. Muscle growth for muscle stimulation is required for consistent muscle growth. Increasing the weight over a period of time consistently will require more stimulus and muscle adaption leading to greater growth. Lower volume is another key aspect of the training program. The amount of exercises and working sets are lower than traditional bodybuilding splits, but this requires maximum intensity for the working sets. Every rep needs to be done to maximal intensity and nothing can be left on the table to create the stimulus needed to grow. DC training also focuses on higher training frequency. Each body part is exercised every 4th-5th day or twice every 9th day (depending on the split) as opposed to just once per week like traditional bodybuilding splits. Progressive overload training is done in conjunction with rest pause reps. Rest pause sets is one set broken down into 3 “micro” sets with a short rest in between. The total reps for the 3 “micro sets” should equate to 11-15 reps per exercise. Rest is 15 deep breathes then immediately to the next set. The following is an example of a rest pause set:
Chest Press - 200lbs
Set 1: 8 reps
15 deep breathes
Set 2: 5 reps
15 deeps breathes
Set 3: 2 reps
Total number of reps: 15 reps.
In this scenario the individual would hit the required rep range needed and would then progress to a high weight next training day. Extreme stretching is another principle. This is focusing on stretching the fascia tissue that constricts the muscle and diminishes the muscles ability to grow. Stretching the sheath of hard fascia tissue allows for the expansion of the tissue where then the muscle can expand. Last principle is periodization and cruising. This principle is important for training length. A typical training cycle on DC is 6-12 weeks depending on how feel, then a cruise phase of 7-14 days at submaximal intensity as a type of rest and deload.
The science behind DC training involves rest pause rep concept and fascia stretching for muscle hypertrophy. The rest pause rep concept has been studied to be very effective in muscle growth. Prestes et al. study found an increase in muscle thickness in the rest pause group compared to a normal workout group. Studies also found that muscle growth can be just as effective with 1 rest pause set as 3 normal sets. This also suggests workouts can be done faster due to less rest time. Monescu found that fascia stretching is optimal for muscle growth by allowing for room for growth in the muscle while allowing more blood flow to the muscle for optimal nutrient flow to the muscle (Monescu, 2013).
Mănescu, C. O. (2013). Inclusion of stretching and flexibility movements in fitness and bodybuilding training. Revista Marathon, 5(1).
Prestes, J., Tibana, R. A., de Araujo Sousa, E., da Cunha Nascimento, D., de Oliveira Rocha, P., Camarço, N. F., ... & Willardson, J. M. (2019). Strength and Muscular Adaptations After 6 Weeks of Rest-Pause vs. Traditional Multiple-Sets Resistance Training in Trained Subjects. The Journal of Strength & Conditioning Research, 33, S113-S121.
5/3/1 Training Program Example
Workout 1
Exercise Sets Reps % 1RM
Standing Shoulder Press 3
Week 1 5 65,75,85
Week 2 3 70,80,90
Week 3 5/3/1 75,85,95
Week 4 5 40,50,60
Dip 5 15
Chin-Up 5 10
Workout 2
Exercise Sets Reps % 1RM
Deadlift 3
Week 1 5 65,75,85
Week 2 3 70,80,90
Week 3 5/3/1 75,85,95
Week 4 5 40,50,60
Good Morning 5 12
Hanging Leg Raise 5 15
Workout 3
Exercise Sets Reps % 1RM
Bench Press 3
Week 1 5 65,75,85
Week 2 3 70,80,95
Week 3 5/3/1 75,85,95
Week 4 5 40,50,60
Dumbbell Chest Press 5 15
Dumbbell Row 5 10
Workout 4
Exercise Sets Reps % 1RM
Squat 3
Week 1 5 65,75,85
Week 2 3 70,80,90
Week 3 5/3/1 75,85,95
Week 4 5 40,50,60
Leg Press 5 15
Leg Curl 5 10
5/3/1 Training Program
Created by Jim Wendler director of strength and development at Elite Fitness Systems in London, Ohio. The 5/3/1 training program is a versatile training program that can be adaptable across all strength disciplines. Though the 5/3/1 represents a template for set and rep scheme, it represents much more. According to Wendler “this program is all about training economy... everything you do supports your four main lifts: bench press, deadlift, military press and squat or whatever else you choose to do.” 5/3/1 gives set parameters that is designed to be incorporated into any training program with the emphasis on choosing what’s important to the individual. Bench Press, deadlifts and squats are essential exercises for training for strength and size but with the 5/3/1 program the individual can choose exercises that help support those three main exercises. It all starts with the four main compound movements; squats, bench press, military press and deadlifts. Training will be 2-4 days per week (based on the individual on which lifts to focus on). One day will focus on bench, the next day squats, day 3 focus on military press and day 4 focus is on deadlifts. Each training cycle typically lasts around 4-6 weeks depends on the frequency of training. The weekly progression is as follows:
Week 1: 3 sets of 5 reps
Week 2: 3 sets of 3 reps
Week 3: 1 set of 5, 1 set of 3 and 1 set of 1 (5/3/1)
Week 4: 3 sets of 5 (deload week)
After Week 4 you start the program again with more weight than the first cycle.
A typical week would go as follows:
Day 1
Warm Up
Compound Lift
Accessory Exercises
Training weeks would be 4 days worth of training while putting a rest day halfway through the training week. The “training week” can start on any particular day but can go as follows: Training Day, Training Day, Rest Day, Training Day, Training Day, Rest, Rest. Wendler suggests using 90% of 1RM because it allows for progression, keeps the body fresh and less likelihood of plateauing.
Week 1 Week 2 Week 3 Week 4
65% x 5 reps 70% x 3 reps 75% x 5 reps 40% x 5 reps
75% x 5 reps 80% x 3 reps 85% x 3 reps 50% x 5 reps
85% x 5 or more reps 90% x 3 or more reps 95% x 1 or more reps 60% x 5 reps
Option two:
Week 1 Week 2 Week 3 Week 4
75% x 5 reps 80% x 3 reps 75% x 5 reps 40% x 5 reps
80% x 5 reps 85% x 3 reps 85% x 3 reps 50% x 5 reps
85% x 5 or more reps 90% x 3 or more reps 95% x 1 or more reps 60% x 5 reps
Wendler, J. (2011). 5/3/1 for powerlifting: Simple and effective training for maximal strength. Jim Wendler LLC, Ohio.
German Volume Training Example Workout
Day 1: Quads, Hamstrings, Calves, Abs
Back Squat 10 x 10 60 second Rest
Leg Curl 10 x 10 60 seconds Rest
Seated Calf Raise 10 x 10 x 60 second rest
Incline Sit up 3 x 15
Day 2: Chest and Back
Bench Press 10 x 10 60 second rest
Deadlifts 10 x 10 60 second rest
Cable Crossover 3 x 10 60 second rest
Cable Rows 3 x 10 60 second rest
Day 3: Arms and Deltoids
Dips 10 x 10 60 second rest
E-Z or Barbell Curl 10 x 10 60 second rest
Lateral Raise 10 x 10 60 second rest
Rear Delt Bent Over Raise 3 x 10 60 second rest
How to pick the correct weight for GVT
60% of your 1RM or 20 rep max
Sets 1-3: The weight should feel light and reps come very easily
Sets 4-5: Entering lactic environment and muscle begin to burn, 10 reps still obtainable
Sets 6-7: Hard to achieve 10 reps, 6-7 reps feel hard and after a few deep breathes you can achieve 10 reps
Sets 8-9: Second wind, the Central Nervous System and the other energy system are activating and adapting to the volume.
Set 10: Last 30 seconds of the exercise. Time to dig deep and push through.
German Volume Training
With roots based with strength coaching, and as based off of the name with roots based in Germany, this style of training has the goal of putting on muscle faster through volume and rate of difficulty. The goal is any strength and muscle building program is to achieve muscle stimulation in all muscle fibers for the body to adapt and grow. Volume is one of the most critical factors in achieving this kind of stimulation (Kraemer, Ratamess, 2004). German Volume Training incorporates this principle into a program of 10 sets of 10 reps with a short amount of rest between sets (60 seconds). A typical German Volume Training program consists of 10 sets of 10 reps for two compound resistance exercise loads at loads close to 60% of one’s 1 rep max (1RM) or an athlete’s 20 rep max. This kind of program has traditionally been used by strength and conditioning coaches for athletes during their off season to put on as much strength and muscle in the shortest amount of time. Studies have shown strength increases with German Volume Training and even in modified German Volume Training (Hackett et al, 2018). Hypertrophy and muscle gain have found to increase with German Volume Training with Modified versions of GVT having found more muscle gain measurements in lean mass, trunk and arms (Amirthalingham et al , 2017).
Amirthalingam, T., Mavros, Y., Wilson, G. C., Clarke, J. L., Mitchell, L., & Hackett, D. A. (2017). Effects of a modified German volume training program on muscular hypertrophy and strength. The Journal of Strength & Conditioning Research, 31(11), 3109-3119.
Hackett, D. A., Amirthalingam, T., Mitchell, L., Mavros, Y., Wilson, G. C., & Halaki, M. (2018). Effects of a 12-Week Modified German Volume Training Program on Muscle Strength and Hypertrophy-A Pilot Study. Sports (Basel, Switzerland), 6(1), 7. doi:10.3390/sports6010007
Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine & Science in Sports & Exercise, 36(4), 674-688.
Y3T Week 3 Training Example
Day 1 : Legs (Rest dependent on exercise but 60-90 seconds between normal sets)
Leg Extension 3 triple drop sets x 30-40 reps
Smith Machine Squats 2 sets x 20-30
Lunges 2 sets x 40 reps each leg
Leg Press 2 double drop sets 20-25
Lying Leg Press 3 sets 20-25 drop set
Smith Machine Stiff Leg Deadlift 2 sets 20-25
Day 2: Chest/Tricpes
Smith Machine Incline Press 3 triple drop sets x 15
Cable Crossover 3 triple drop sets x 15-20 reps
Flat machine Press 3 sets 15-20 reps
Tricep Pressdown 3 triple drop sets x 15-20
Tricep Kickback 3 triple drop sets x 15-20
Rope Overhead Tricep Extension 3 sets x 20-25
Day 3: Rest Day
Day 4: Back/Biceps
Low Row Hammer Strength Machine 2 triple drop sets x 15-20
Wide Grip Lat Pulldown 2 triple drop sets x 15-20
Cable Row 3 sets x 20-25
Cable Pullover 3 triple drop sets x 15-20
Dumbbell Curl 3 x 20-25
Preacher Curl 2 triple drop sets x 20-25
Day 5: Shoulder/Calves
Side Lateral Raise 2 triple drop sets x 15-20
Machine Shoulder Press 3 x 15-20
Front Raise 2 triple drop sets x 15-20
Reverse Pec Dec 2 triple drop sets x 15-20
Seated Calf Raise 2 drop sets x 20-25
Standing Calf 2 triple drop sets x 20-25
Y3T Week 2 Training Example
Day 1 : Legs (60-100 second rest)
Hack Squats 4 sets x 14-16
Leg Press 4 sets x 14-16
Leg Extensions 4 sets x 14-16
Seated Leg Curl 3 sets x 14-16
Lying Leg Curl (Single Leg) 3 sets x 14-16
Dumbbell Straight Leg Deadlift 3 sets x 14-16
Day 2: Chest/Triceps
Pec Dec 4 sets x 14-16
Smith Machine Incline Press 3 sets x 14-16
Flat Hammer Strength Press 3 sets x 14-16
Skullcrushers 3 sets x 14-16
Rope Tricep Pressdown 3 sets x 14-16
Bench Dips 3 sets x 14-16 reps
Day 3: Rest
Day 4: Back/Biceps
Wide Grip Lat Pulldown 3 sets x 14-16
T-Bar Row 3 sets x 14-16
Deadlifts 3 sets x 14-16
Seated Cable Row 3 sets x 14-16
E-Z Bar Curl 4 sets x 14-16
Dumbell Hammer Curl 4 sets x 14-16
Day 5: Shoulder & Calves
Side Lateral Raise 3 sets x 14-16
Front Lateral Raise 3 x 14-16
Shoulder Press Machine 3 x 14-16
Reverse Pec Dec Machine 3 x 14-16
Standing Calf Press 3 x 14-16
Seated Calf Raise 3 x 14-16
Y3T Week 1 Training Example
Day 1 : Legs (90-120 second rest)
Squats 4 sets x 6-10 reps
Hack Squats 4 sets x 6-10
Leg Extensions 4 sets x 6-10
Leg Curls 4 sets x 6-10
Dumbbell Straight Leg Deadlifts 4 x 6-10
Wide Stance Deep Range of Motion Leg Press 4 x 6-10
Day 2: Chest/Triceps
Incline Dumbbell Press 4 sets x 6-10 Reps
Flat Hammer Strength Chest Press 4 sets x 6-10
Dips (Chest focus) 4 sets x 6-10
Dumbbell Flyes 4 sets x 6-10
Tricep Pushdown 4 sets x 6-10
Close Grip Bench Press 4 sets x 6-10
Day 3: Rest
Day 4: Back/Biceps
Wide Lat Pulldowns 4 sets x 6-10
T-Bar Row (Chest Supported) 4 sets x 6-10
Deadlifts 4 sets x 6-10
Cable Row 4 sets x 6-10
EZ Bar Curl 4 sets x 6-10
Hammer Curl (dumbbell) 4 x 6-10
Day 5: Shoulders & Calves
Side Lateral Raise (Cable or Dumbbell) 4 sets x 6-10
Military Press (Stand or Sit) 4 sets x 6-10
Front Raise (Cable or Dumbbell) 4 sets x 6-10
Seated Bent Over Raise (Dumbbell) 4 sets x 6-10
Day 6: Rest
Day 7: Rest
Y3T Training
The workout program created by bodybuilding coach Neil “Yoda” Hill, who has coached many bodybuilders and athletes such as 212 Olympia Winner James “Flex” Lewis and Biggest Loser Coach Steve Cook, Y3T was created to be used by beginners and advanced fitness individuals on the basis of hypertrophy training. Coach Hill’s program was also contributed to by Dr. Paul Rimmer (PhD in Healthcare Sciences, University of Cardiff) with a specialization in injury recovery and rehabilitation effects in bio mechanical outcomes of those with ligament damage. Y3T is a multi-dimensional approach through gradual yet consistent progressive overload hypertrophy training. The periodization principle in Y3T training creates multiple different opportunities for stimulation of the muscle without hitting plateaus weekly.
The training program is designed to work over a 3 week window, broken into 3 micro cycles. Week 1 focuses on heavy, compound movements with higher weight and lower rep ranges which creates a moderate amount of training volume. Week 2 focuses on moderately heavy weight, using compound and isolation movements with moderate weight and moderate rep ranges thus creating a moderate to high amount of training volume. Week 3 focuses on light weight, high reps with absolute high maximal intensity. Going to and beyond failure creating a high amount of training volume. The different training micro cycles creates a constant opportunity for progressive overload. Progressive overload is one of the most important determinant for muscle hypertrophy (Kraemer et al, 2002). The micro cycles allows for period of recovery of muscle, joints and tissue to help prevent injury and over training. Such other side effects such as central nervous system fatigue, decrease performance, joint injuries can be avoided under this type of training compared to long period linear progression systems (Gleeson, 2002).
Y3T training pushes metabolic conditioning (especially in week 3) and cardiovascular health as well as proper hypertrophy training. Many athletes do less cardiovascular training while doing the program because of the metabolic demand on the body. Y3T will increase the demand on the Central Nervous System and other energy systems through muscle glycogen depletion (higher intensity and high volume weeks) and accelerates fat loss through hormone release that stimulate the release of energy stored as body fat (Boutcher, 2010).
Y3T requires high energy demand and because of the high intensity of the program there is great impact on the body and creates excessive post-exercise oxygen consumption. Calorie burning capabilities will increase for a prolonged period of time post exercise (Borsheim and Bahr, 2003).
Y3T creates a favorable hypertrophy response by concentrating at targeting each muscle fiber during the specific micro-cycle. Week 1 focuses on fast twitch muscle fibers (Type 2B) and myofibrillar hypertrophy. ATP and lactic acid energy system is the main energy system being used during week 1. Bigger body parts such as quadriceps and back will have 12-14 working sets while shoulders and chest will have 10-12 working sets. Smaller body parts will have around 8 working sets. Rep ranges will be around 6-8 reps while occasionally, depending on the body part, will work up to 10-12 (also based on the individual and the ability to push harder). Exercises will primarily be key compound lifts such as bench press, squat and overhead press. Rest periods will be at least 90-120 seconds to help replenish ATP energy system. Rep tempo is also very important with the focus on 3-5 second eccentric (negative) and a brief isometric pause and a controlled concentric lift. Week 2 focuses on Type 2A muscle fibers and some Type 1 muscle fibers while the focus will be on sarcoplasmic hypertrophy. All 3 energy systems will be used (Anaerobic, Aerobic and ATP). Week 2 training will utilize both compound and isolation exercises to help target the muscle in different ways. The typical rep range will be 12-18 per working set. With the increase of rep ranges the total number of working sets will decrease. Larger muscle groups will be between 10-12 sets per session and smaller muscle groups will be 6-9 sets per session. Rest periods will typically be around 90-120 seconds. Eccentric phase of the exercise will be 2-3 seconds, concentric phase is set at 1-2 seconds and isometric contractions will be dependent on the exercise. Week 3 training will be the focus of pure intensity and high repetitions. During this week of training, the focus is not only on isolation and compound movements, but other training techniques such as drop sets, triple drop sets and giant sets will be used. Week 3 will take the muscles to absolute failure and then beyond. Rep ranges will be anywhere from 10 reps to 20 reps all the way to 80 reps depending on the exercise and muscle group. Every muscle fiber will be engaged during this training micro cycle. Each energy system will be pushed during this time. Rest period will range from 120-180 seconds or less depending on feel. Rep tempo is dependent on feel because of different protocols used during this week.
Børsheim, E., & Bahr, R. (2003). Effect of exercise intensity, duration and mode on post-exercise oxygen consumption. Sports medicine, 33(14), 1037-1060.
Boutcher, S. H. (2010). High-intensity intermittent exercise and fat loss. Journal of obesity, 2011.
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FST - 7 Training Sample Workout
Day 1: Chest
90-120 seconds of rest between sets
Barbell or Dumbell Incline Bench 3 sets x 8-12 reps
Dumbbell Flyes 3 sets x 8-12 reps
Flat Chest Press 3 sets x 8-12 reps
Incline Chest Press FST 7 sets of 8-12 reps 30 second rest between sets
Day 2: Back
Barbell Rows 3 sets of 8-12 reps
Cable Pulldowns 3 sets of 8-12 reps
One arm dumbbell row 3 sets of 8-12
Cable rows FST 7 sets of 8-12 reps
Day 3: Deltoids and Traps
Lateral Raises 3 sets of 8-12
Dumbbell Shoulder Press 3 sets of 8-12
Front Dumbbell Raises 3 sets of 8-12
Upright Rows (on cable of E-Z bar) FST 7 sets of 8-12
Day 4: REST
Day 5: Legs
Barbell Squat 3 sets 10-15
Leg Press 3 sets of 10-15
Leg Extension FST 7 sets of 10-15
Straight Leg Deadlifts 3 sets of 10-15
Lunges 3 sets of 10-15
Lying Leg Curl FST 7 sets of 10-15
Day 6: ARMS
Close Grip Bench Press 3 sets of 8-12
Rope Tricep Extension 3 sets of 8-12
Dumbbell Tricep Extension (Lying) FST 7 sets of 8-12
EZ Bar Curl 3 Sets of 8-12
Dumbbell Hammer Curl 3 sets of 8-12
Cable Overhead Curl FST 7 sets of 8-12
FST - 7 Training
FST - 7 training called Fascia Stretch Training. This is a bodybuilding type training that targets stretching of the fascia tissue surrounding the muscle. The “7” in the training title is from the last exercise is performed at 7 sets. The purpose behind fascia stretch training is to allow muscle growth through stretching the fascia from the inside by allowing maximal blood flow to the muscle instead of traditional stretching that stretches the muscle from the outside. Fascia restricts the amount of muscle that can be built. It envelopes the muscle to hold it in place. Muscle can only grow as much as the fascia will allow it. According to Manescu, the optimal time to stretch the muscle and expand the fascia at the same time is when the muscles are pumped (full of blood). The pumped muscle will push against the fascia making both stretch and grow (Monescu, 2013). The last exercise of 7 sets allow for optimal blood flow to the muscle due to short rest periods in the set and picking an isolation exercise to focus on the certain muscle directly.
FST-7 is a two-tier training system. The two principles of this workout is strength and concentration of the fascia. The first focus of the workout is focused on muscle strength. The stronger the muscle the larger the muscle will grow. There is a need to maintain a minimal amount of strength throughout the program. To achieve this, the beginning of the workouts have 2-3 base exercises that are focused on strength and progressive overload. 2-3 working sets are encouraged during these exercises. The choice of exercise is dependent on the individual but traditional mass building exercises that allow for more weight to be moved are selected.
The second principle is focusing on exercises that will allow for the body to “pump” the muscle. This is achieved by focusing in muscle isolation and movements that allow for more nutrient rich blood to fill the muscle as quickly as possible. The 7 sets allow for maximal blood flow to the muscle while the shorter rest period of 30-40 seconds between sets allow for the blood to stay in the muscle.
Mănescu, C. O. (2013). Inclusion of stretching and flexibility movements in fitness and bodybuilding training. Revista Marathon, 5(1).