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This is a great training
concept that I've been using recently that I came up with
as a way to get mass-building effects out of bodyweight
exercises that I could do a lot of reps with.
It's a type of training
you could easily build a more comprehensive program on
simply by extending the concept.
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Basically, it's kind of a cross
between my Compound Exercise Overload training (where you take
a weight you can do 6 reps with and do 3 rep sets until you
can't get 3 reps anymore, then you drop the weight and keep
going) and Escalating Density Training (by Charles Staley -
you might recognize the name :) ...it's basically where you
take a 15 minute timeframe and do as many reps as you can within
that timeframe).
Click here to read about
Compound Exercise Overload
Click
here for more info on
Escalating Density Training
Time/Volume Training is relatively
simple. I'll use back training for my example (chin-ups, specifically).
For working back, I use a 15 minute
block of time (this will vary according to bodypart - less time
for smaller parts - e.g. 10 minutes for biceps).
First, start by doing a set of
3 reps. Then stop and rest 10 seconds. Now do another set of
3 reps. Stop and rest 10 seconds.
Keep going using 3 rep sets and
10 seconds rest until you can't get 3 reps anymore. When you
hit this point, now starting taking 20 SECONDS rest in
between 3 rep sets.
Keep going using 3 rep sets and
20 seconds rest until you again can't get 3 reps anymore. then
take 30 SECONDS rest in between your 3 rep sets. If you
have to increase again, go to 40 seconds, and so on.
Keep going in this fashion until
your 15 minutes are up.
It's just that simple! Basically,
the idea here is not to go to failure on any of your reps but
to manage your fatigue so that you can maximize your training
volume (i.e. more reps and sets).
And, because I originally worked
up this technique to go with bodyweight training (where you
can't change resistance), instead of decreasing the weight (like
in Compound Exercise Overload), you will instead just increase
the rest periods, which gives your body a bit more time to recover
in between sets, allowing you to keep doing sets with the exact
same resistance.
But just because it's originally
designed for bodyweight training doesn't mean you can't use
it with free weights and machines as well - it'll work like
a charm for that, too!
You'll find when using this technique
with different exercises (especially bodyweight exercises, where
some tend to be a bit easier than others), you'll be able to
go longer before having to increase rest. For example, when
doing chins, you'll probably have to increase rest sooner than
you will with push-ups.
But rest assured, even if you
can 50 push-ups, you'll STILL get to a point where you're not
able to do 3 reps sets on 10 seconds rest and you'll have to
bump up the rest periods.
It's a great way to work bodyweight
exercises without resorting to high-rep endurance training.
With the 3 rep sets, you're still hitting the power-oriented
muscle fibers, which is what allows you to make this type of
training work for mass building.
You can take a few minutes in
between bodyparts for a bit of recovery as well.
Here are the time intervals I've
been using for this type of training:
| Back |
15 minutes |
| Chest |
15 minutes |
| Thighs |
15 minutes |
| Hamstrings |
10 minutes
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| Shoulders |
10 minutes |
| Biceps |
10 minutes |
| Triceps |
10 minutes |
| Calves |
10 minutes |
| Abs |
10 minutes |
I've also changed up some of the
bodypart blocks so that I'm actually doing 2 bodyparts at once.
Here's a split I've been using (based on bodyweight training)
but you can definitely come up with your own.
Just be absolutely sure to keep
your total workout time to under an hour (I've been shooting
for 40 to 50 minutes).
This type of training concept
is simple enough where you can simply insert it into whatever
your favorite training split is.
My preference is for a 2 day on,
1 day off, 2 day on, 2 days off type of training split here.
e.g. Monday, Tuesday, Thursday, Friday.
Day 1:
Back - 15 minutes of chin-ups
- I was using a regular underhand, close grip for these, coming
all the way up and down to full extension.
Chest - 15 minutes of dips
- I was using two chairs with the back facing each other. I
would set my hands on the tops of the chair backs and do dips
in between the chairs. Works like a charm!
Combination of Calves and Abs
- 10 minutes - NO rest in between bodyparts or sets. I would
just go straight from one-legged calf raises (5 reps on each
leg using no weight) then right into Abdominal
Sit-ups (5 reps on that exercise, too) then back to calves.
Because they're such unrelated bodyparts, their getting rest
while you're working the others, so you don't need specific
rest for them.
Biceps - because I was
doing 15 minutes of Chins, biceps already got a lot of work.
I would just finish the workout with one set of flexed arm hang.
Click
here for more info on that.
Total workout time: 45 minutes
Day 2:
Thighs - 15 minutes of
Bench Step One Legged Squats - Click
here for info on how to do this one. Basically, this exercise
is a one-legged squat done standing on a chair or bench. Because
you're standing up off the ground, you can drop down a lot further,
increasing the overall workload. I also recommend hanging onto
something for support. This exercise for this long will really
beat the crap out of you.
Hamstrings - nothing for
me here - the deep bench step squats were PLENTY of work for
the hamstrings, believe me. In a normal split, you would do
10 minutes of hamstring work for this type of Time/Volume training.
Shoulders - 10 minutes
of Pike Handstand Push-Ups. Click
here for info on how to do this exercise. This is a great
exercise for shoulders - it's a bodyweight exercise, making
it very effective for functional strength AND it's easy enough
where if you've got decent shoulder strength, you should be
able to get good training volume. In that same link above, you'll
also find Horizontal Push-Ups, which is an easier version of
it.
Triceps - 10 minutes of
Close Grip Push-Ups - even though I can normally do about 40
to 50 of these in a row, after about 8 straight minutes on 10
seconds rest, I had to increase to 20 seconds rest. The fatigue
catches up to you and you'll really be feeling how effective
this training is.
I again finished with one set
of the Flexed Arm Hang here.
Total Workout Time: 40 minutes
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That's
the scoop with Time/Volume Training! Like I mentioned,
you can insert this methodology into pretty much any
training split and any program. It's one of THE best
ways to get a mass-building effect out of bodyweight
training (when you can get high reps with an exercise)
that I've ever found.
Give it
a try in your next workout to test the concept then
try a couple of complete workouts with it. Then take
the concept with you next time you travel and apply
to some bodyweight training. You'll look at the hotel
gym (with the stationary bike with no seat and the
squeaky hydraulic resistance machines) and LAUGH!
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