WarriorFX

As a bodybuilder progresses in size and conditioning, certain changes must be made for continued success. Frequently, an increase in food fills the void that is responsible for handicapping further progress. Sometimes a basic need for more quality sleep and rest is required. Other times, the resistance training program prescription needs a total overhaul to accommodate an advanced level of conditioning. For advanced strength athletes, performance inroads can become so pronounced that accommodations must be made to avoid over reaching. Eventually, strength athletes need to reorganize a program’s volume, intensity and frequency. High-intensity and low-volume programs have been successfully applied by many advanced bodybuilders.

Muscles grow and become stronger with resistance training and a high-protein diet. On the other hand, many physical characteristics of human physiology make much smaller adaptations – if any at all. Skeletal structure and filtering organs remain mostly unchanged. Research suggests tendons only makes subtle changes in response to progressive exercise. Joints take a beating when proper exercise form is not honored. In general, pushing 185 pounds for 10 repetitions creates less physical demands than 315 pounds for 10. Only once recover has occurred, can a strength overcompensation effect transpire – a process that must also be fueled with adequate nutrition to promote new levels of performance.

As strength athletes consistently apply a progressive overload, they cultivate heightened motivation, effective muscle activation and a generally greater tolerance to exercise. These adaptations allow greater training intensities over time. Many bodybuilders begin to hit training plateaus when soaring levels of intensity start to bump heads with excessive volume. Decreasing training frequency might remedy this for a little while, but eventually volume must decrease in a direct relationship with increases in intensity – especially for drug-free athletes. An old bodybuilding phrase suggests that “you can work out long, or you can work our hard – you cannot do both.”

The training stages indicated in the above chart include: introductory (I), beginner (II), intermediate (III), advanced (IV) and elite (V). As a bodybuilder moves through the various stages of training experience, volume decreases as intensity increases. Frequency is another important variable and must be adapted to an individual’s needs.

High-Intensity Training

There are many training structures for high-intensity training. The following program is based on the split often referred to as “DoggCrapp.”

Rest Intervals: Some sets will use a rest-pause cadence by performing eight repetitions, then racking the load for about 15 breaths, followed by another three to five repetitions, racked again for another 15 breaths and finished with whatever else can be completed. In a high-intensity/low-volume split, maximum effort must be exerted for an effective training stimulus.

Tempo: A 4-0-X-0 tempo is used for long-range movements, such as squats, dead lifts and pull-ups – lower the weight in four seconds, immediately change direction and then lift explosively for the concentric portion. Use a 3-0-X-0 tempo for movements such as curls and triceps extensions. Advanced trainees, because of their enhanced neurological efficiency, should only use explosive concentric tempos.

Number of Exercises: A limited number of exercises per body part are performed. Therefore, exercises that recruit a lot of muscle mass are preferred.

Overload Mechanism: Once an exercise becomes easy enough to complete the desired repetitions, while adhering to the required rest intervals, increase the loads by around five to 10 percent. Optional static repetitions (holding the load in the muscle’s contracted position) can finish off a set, to inflict a little more training damage to the muscle. Forced repetitions do not count – only document what is completed unassisted with proper form in the training journal.

Extreme Stretching: After training a muscle group, perform extreme static stretches for 40 to 60 seconds per muscle. This stretches the muscle fascia and prepares it for increased muscle growth. This must only be completed after the muscle has been trained.

Following is the routine:

Repeat from Day 1

The split runs on an every other day protocol with two days off here and there. The whole body gets trained three times every two weeks.

ALPHA-1

Back Thickness - Rack Dead Lifts (6 reps, rest, then 3 reps)
Back Width - Hammer Strength Lat Front Pull Downs (15-20 rest-pause reps)
Chest - Hammer Flat Press (11-15 rest-pause reps)
Shoulders - Front Military Press (11-15 rest-pause reps)
Triceps - Close Grip Bench (11-15 rest-pause reps)

ALPHA-2

Quads - Hack Squats (10 reps, rest, then 20 reps)
Hams - Hammer Seated Leg Curl (11-15 rest-pause reps)
Calves - Hammer Seated Calve Raises (12 reps)
Biceps - Barbell Curls (15-20 rest-pause reps)
Forearms - Reverse Grip Cambered Curls (12 reps)

BRAVO-1

Back Thickness - Barbell Rows (12 reps)
Back Width - Close Grip Pull Ups (15-20 rest-pause reps)
Chest - Flat Bench Press (11-15 rest-pause reps)
Shoulders - Hammer Military Front Press (11-15 rest-pause reps)
Triceps - Incline Tri Extensions (15-30 rest-pause reps)

BRAVO-2

Quads - Squats (6 reps, rest then 20 reps)
Hams - Romanian Dead Lift (11-15 rest-pause reps)
Calves - Leg Press Calve Raises (12 reps)
Biceps - Incline Dumbbell Curls (15-20 rest-pause reps)
Forearms - Dumbbell Hammer Curls (12 reps)

CHARLIE-1

Back Thickness - Hammer Rows (12 reps)
Back Width - Wide Grip Pull Ups (15-20 rest-pause reps)
Chest - Incline Dumbbell Press (11-15 rest-pause reps)
Shoulders - Dumbbell Shoulder Press (11-15 rest-pause reps)
Triceps - Seated Dumbbell Extensions (11-15 rest-pause reps)

CHARLIE-2

Quads - Leg Press (10 reps, rest then 20 reps)
Hams – Back Extensions (15-20 rest-pause reps)
Calves - Hack Calve Raises (12 reps)
Biceps - Cambered Preacher Curls (15-20 rest-pause reps)
Forearms - Machine Rope Curls (12 reps)

Diet

Typical method: high-protein and high-calorie diet. Protein, carbohydrates and fats are restricted enough to maintain a zone-type ratio of 40-30-30. Since keeping total calorie intake high is priority, carbohydrate intake on some days may be higher.

Cardio Training

Minimize aerobic training when gains in muscle are the ultimate goal. To increase strength and size, perform only enough cardio respiratory exercise to maintain current conditioning. Twenty minutes on a stationary cycle can provide an adequate warm up and aerobic training. More precise recommendations for an athlete are largely based on individual genetic limitations.