programs, you, on the other hand, use an infrequent program with great
results. What brought you to this choice?
The choice was made due to a variety of factors. The frequency of training that I have elected has allowed me to progress at a very rapid rate even with the absence of drugs (501 squat in 2002 to 950 in 2005). Through trial and error, I have come to the conclusion that I can only participate in 3 squat, 2 deadlift and 4 bench press workouts per month. More frequent training in the past has lead me to symptoms of over-training and injury. The infrequent training sessions also allow me to have a high volume routine as far as weight and sets during a particular workout. I like to do between 9-12 singles for the squat, bench and deadlift. I do speed work before my heavy lifts so the end result is more sets than most lifters typically elect to do in one session. In my opinion, speed work on a separate day just lengthens recovery time and increases caloric expenditure between heavy workouts; neither of which I find to be very appealing. I concentrate on bar speed after warmups. The speed work is done at about 60, 65, 70, 75, and 80%. My heavy lifts take place at about 85, 90, 95, 97.5 and 100%. These percentages are derived from past workouts with a particular variation of an exercise. The 100% mark is set a above the past best lift at that particular variation.
The other factor that allows me to train at very high percentages is the use of accommodating resistance. My training partner and I have used accommodation as a method of continual weight overload. We rarely finish a day with a weight on the bar that is lighter than our best lifts. Of course with bands and chains we are exposed mainly to these weights at the top of the motion. The incorporation of bands and chains allows me exposure to maximal or even super-maximal weights but not always through the entire range of motion.
Also, I can get away with training so heavy in all workouts because the emphasis on a particular section of a movement is focused on separately while still working through a full range of motion. For example, I rotate from working the bottom section of an exercise (such as box squat with no accommodation) to the top of a movement (reverse bands with super-maximal weights).
2) In the interview on Joe Skopec's site you state that you and your
training partner Charles Bailey have used long linearly periodized programs for a while. What did you learn from the implementation of such programs?
We learned many things from the use of long linear routines. The most important thing we learned is that there are much more efficient and effective ways to make rapid progress in our lifts. I guess it was the overwhelming feeling between the two of us to start making drastic changes in our lifting routines. As I have said before, I give most of the credit to Charles for breaking down the mental blocks we had developed over the years about how great long linear routines were. The key for us was developing the willingness to change and change drastically. Almost overnight we went from using 12-16 week peaking cycles to using the concept of mini-maxing every 3 weeks. We figured, why peak one time with a long routine in which you may or may not be able to finish, when you can have mini-peaks every 3 weeks. We typically peak on week 3 and take week 4 off all together to completely recover. During my experience with the long linear routines, I became bored in the beginning and over-trained in the end. The routines usually have you doing light weight for far too many weeks and heavy work is incorporated over too long of a period of time. This leads to an increased potential for injury and over-training.
We found that peaking 3 times over 12 weeks rather than one large peak in 12 weeks lead to gains that were far beyond the projection of the long linear routine. Most lifters look at a 12-16 week routine and they can not imagine moving the weights projected in the later weeks. It became where we would look at the linear routines and say " 12 weeks of work, and that is all we are going to get?". After making the changes and seeing the progress we knew this was the only way to train where we would be satisfied with our gains. I was able to add 474 pounds (215 kg.) to my squat in 30 months and Charles added about 350 pounds (158 kg.) to his squat in the exact same time frame. These gains were not aided by the use of drugs or any specialized training equipment such as a mono-lift.
There are some more complex issues we have also made drastic changes to such as the use of boxes, platforms, accommodation of resistance and the cycling of training volume relating to both sets and weight. These components are involved in the overall method of training but the general overview and perspective of the routine is outlined above.
3) Can you give our readers a template of your program?
This is the work I do on for every workout. I do speed before ME work. I workout every M, W and F. I do not squat every 4th Friday and I do not deadlift every 3rd Monday. 33% of my squats are done on a low box. I bench every week but I rotate minicycles of some variation every 4 weeks. I love floor presses and miniband work on the
bench.
We have made gains lately by pulling off of platforms (2-3"). This can be effective in combination with the lightened method but it is very taxing on the low back and hips. I do this platform deadlifting on the cycles where I am not doing box squats. Every 3rd 3 week minicycle is done on a 15" box (speed and ME all in the same day as always).
This is how I train all my lifts:
warmup: 35%, 40%, 45%
speed sets: 55%, 65%, 75%
heavy max-effort: 85%, 90%, 95%, 97.5%, 100%
The percentages are not taken from a current max because I never max in the gym. The percentages are taken from the last time I performed that particular mini-cycle. Let's say that a PR on a reverse band deadlift was 800; the next time I come around to training the same exercise with the same band, I would set the 100 percent mark higher than what I was able to do before. The 100 percent mark would be moved up by about 1-2 percent and the other working weights would be set accordingly. The first time through a particular mini-cycle it is a shot in the dark but if you track your last set then the next time through it can be very exact.
I repeat the same bunch of mini-cycles so it can be calculated easily over time. I have about 4-5 mini-cycles that I love for each exercise.
The percentages remain the same but the weights are progressively heavier. Some of the other weights that I track like top, bottom and average weight are complex and used so I can not only cycle the variation of a particular exercise but also the overall volume of weight. I reduce accommodation and increase the average weight throughout all cycles but that takes some time and it had not been important to me until lately. I use charts for chains and bands so I can go to the chart and find the bar weight and amount of accommodation to easily find the average of the weight. This took time to measure the bar distance of all my exercises and weigh out all my bands and chains to determine the exact weight at the bottom and top of each one. In the past I used the bottom weight as my opener in a meet.
Here is an example of a mini-cycle recently completed (single ply brief and wraps only):
week 1 - black bands from bottom + 650 x 1 (990/top, 750/bottom) 870
week 2 - blue bands from bottom + 750 x 1 (930/top, 805/ bottom) 867
week 3 - green bands from bottom + 800 x 1 (905/top, 845/ bottom) 879
week 4 - off
The average weight is about: 870 / week 1, 867 / week 2, and 879 week 3. This is a good indicator of the amount of actual work done in a particular week. It looks like the most work was done on week 3.
These are important factors to track while training. You can take it a step further and do analysis using your body weight in comparison to the top, bottom and average weights for a given week.
Notice how the top weight decreases and the bottom weight increases during this mini-cycle. That is important. Also, notice how the amount of accommodation (difference between the top and bottom) decreases throughout the three weeks. We have made huge gains doing this. I can not recommend these three week cycles enough. If I were preparing for a contest I would have done an exact cycle using much heavier weight and a suit with the straps up. The weight at the top would have been over my projected weight for the meet all three weeks. This exposure to the super-maximal weigh is important.
After the 4 week cycle (3 on and 1 off) we would deload on a below parallel box for two weeks and them take the week off before the meet. By deloading, I mean singles at about 85-90% of a current box max. With the super-maximal exposure at weeks 5, 6, and 7 out from a meet and the nervous system recovery by deloading on a box on weeks 2 and 3 out, you are ready to roll.
This technique has been tested over and over again. Progress is a science and the more progress you make the more detailed it becomes.
What we have found is that the benefit of a particular variation is maximized between week 2 and week 3. The benefit is great at week 1 and is best at week 2. Week 3 is also very good and the benefit tapers off almost completely at week 5. So the most benefit can be realized by doing the variation for up to 3 weeks. I do not do any variation more than 2 weeks because I can realize more benefit from week 1 of a new variation than I can from week 3 of the same variation. The benefit may peak more quickly for advanced lifters. That is just a theory of mine...I do not know this for sure. It may be that a low level lifter can have the benefit peak at week 4 or even 5 but the only two subjects have been elite level lifters that adapt very quickly to change.
Only one variable has to be changed but I prefer to alter 2 variables. Variation can be very subtle. It does not have to be drastic but the higher the degree of variation the more net benefit over time.
4) Your latest answer was amazing. You have indeed a scientific approach to training, and I mostly mean the way you manipulate the variables. It's not a surprise that you have such great results. Your program seems a mix of HIT (for the infrequency), Westside (accommodation and minicycles) and periodization. Some HIT authors write about the "simplicity" requirement of training, what do you think about it?
Simplicity is an adjective than can describe my training routine from a distant perspective. When I say distant I mean from a general view. From a general view, my routine is very simple; we deadlift on Mondays, bench on Wednesdays and we squat on Fridays. Other than cycling off days the routine is the same every week as far as exercise selection. We all know which exercises to perform that maximize strength and power. As individual lifters we need to determine the frequency in which we can perform these exercises to conform to our individual attributes. The largest hurdle in developing an ideal training routine is frequency. We all know ideal frequency differs among lifters.
From a distance all powerlifting routines are simple; for the most part they all consist of the same exercises. If you take a look at all drug-free lifters, we all squat heavy about 1 time per week. As we take a closer look at various lifting routines, we can see the detailed differences that make some routines great and some not so great. The beauty of the routine I choose to use is in the details. The details relating to band tension, chain weight, percentages, box heights, and recovery cycles. An effective routine for an advanced lifter is both simple and complex at once, depending on how close you choose to analyze the details.
5) Do you think that the infrequency of your training has something to do with your size? If so, how would you suggest to adapt the frequency for lighter lifters?
I can not say for sure if one of the reasons I can train infrequently is my size or not. I would imagine it has some bering on the matter. The manner in which I train requires an extended recovery period. This is not a one size fits all routine by any stretch. This is just what works for me and most of it comes from the trial and error method. The small number of training days in a month that I elect to participate in (8-9 workouts in 30 days) is the ideal number for me. I know this because of tracking progress, sleep patterns, soreness and frequency of injury. I lift injury free the majority of the time and I can attribute this to the frequency in which I train and also the absence of drugs. Steroids cause physical changes in muscle, tendon, and ligaments, making them more susceptible to failure under load or repetitive use. Many of todays routines are developed by lifters that are on drugs and we all know that the recovery periods are much shorter with the addition of drugs. Drug-free lifters need to take this into consideration when embarking on a new routine of any type.
6) Can you comment on high volume routine vs. spread the volume with high frequency? Why did you opt for the former?
(I know you addressed this a little in previous answers, can you expand?)
I have a preference for not spreading training volume for a few reasons. First off, I do not participate in any light lifting days. A light lifting day is better spent at home resting and recovering for the next heavy day. I typically perform 4 sets at 90% or above each and every workout day subsequent to warmup and some speed sets. Having said that, I require long recovery periods. As I mentioned before, speed work or any lighter work on a separate day just lengthens recovery time and increases caloric expenditure between heavy workouts; neither of which I find to be very appealing. I am a firm believer that many lifter spread them selves too thin in the gym by training too many days during the week. The amount of training volume is also dependent upon if you are drug-free or not. Many lifters can excel with much higher training volume than I use and if drugs are a part of the equation then higher training volume would be the recommendation.
Another advantage of performing higher volume in one day as opposed to over the course of many days, is that typically more sets are performed each workout. I have found with heavy lifting that smaller jumps in weight from set to set better prepare me physically for the increase in load. Huge jumps in weight may increase the risk of injury and smaller jumps are not as much of a shock to the CNS (central nervous system).
7) What are your thoughts about going to failure? Should it be limited to novice powerlifters?
I was no different from any other lifter when I started going to the gym to lift weights. The "more is better" method was the most common mistake for most beginners and I was no exception. Many sets, all to failure and I think the result was always soreness, injury and confusion about why we are not reaping expected rewards for all the efforts we have put in.
Failure is overrated and I try not to fail on any set. If I fail I head home unless it was a missed rep due to a technical error. I think there is a decent amount of information promoting muscle failure for novice lifters but it is not something to make a habit of in my opinion. As the weights get heavier the risk that is associated with muscle failure goes up. This also includes the obvious dangers that go along with failing and having to recover.
8) Why did you opt for a week completely off as an unloading microcycle? Did you do any hormonal test to make sure this was the best way to go? By the way, did you use any testing device to find your personal supercompensation curve, or you based the program on educated guess and experience?
It took some time for my training partner to convince me that the weeks off incorporated into my routine was the best way to go. I guess at first it was a strong suggestion that payed off big-time. I was getting hurt less and my lifts were taking off like they never had before. I have always thought that most of the strength world including powerlifting is overtrained. I have never meet a lifter that trains less than I do. I did not use any scientific forms of measure other than the way I felt and performed. Performance is the absolute best form of measure in this sport. The days off increased in frequency as I moved to a higher level as a lifter. I do not see the need to take anymore time off than I do currently.
My supercompensation curve has been measured by feel and performance. I think that the 2 on, 1 off deadlift cycle and the 3 on, 1 off squat cycle is just about perfect for realizing most of the potential gains form the work I put forth. It could possibly be improved upon by changing to a routine that is not based on a 7 day week but it seems to work out well. If I had to label myself as a lifter I would have to say i am slightly more undertrained than overtrained. This is the best side to the fence in my opinion. I would rather be constantly striving to make gains than constantly striving to heal and feel more positive about lifting. There are many unhappy lifters out there due to overtraining.
9) Back to practice, do you do one set of one single rep at every mentioned percentage (55%, 65%, 75%, 85%, 90%, 95%, 97.5%, 100%) in a workout per exercise? What about assistance?
I perform my speed sets at the 55-85% and they are performed with reps in the 1-3 range depending on how I feel. The sets in the 85-100% range are done with singles the majority of the time. I will incorporate doubles on occasion but mainly after a contest to keep the weight volume down a bit.
My assistance work consists of hip exercises and heavy side bends after the squat; military press, close-grip press and light rows after the bench and heavy rows after the deadlift. They take up about 5% of the time and effort for me in the gym.
