Workout Density and Work Capacity: Drivers of Strength and Conditioning

Before I get too far into this I’ll lay down some brief personal definitions of these terms “work capacity” and “workout density.”

Workout Density: The amount of exercises, reps, and sets that are performed per workout. Think super-sets.

Work Capacity: The amount of work performed per given allotment of time.

Can these two terms be interchangeable? Yes. One difference I like to make between the two is that density has to do with how much different stuff you can cram in per workout whereas capacity is how much work you can do per exercise.  One example I’ll make is my work capacity for squats is far above my work capacity for deadlifts. Why? Because my density for deadlifts has always been in the basement.

Before we go any further I’ll lay this out: Density builds capacity, and capacity builds strength and conditioning, and finally, strength and conditioning continue to build greater density and capacity.

Just think of a strange loop of biceps.

Mind melting paper heap. 

What is an easy way to add in density? Super-sets. A favorite of mine is to super-set antagonist exercises with my main movement. This would be pull-ups or rows with bench press for example. I’ve been doing this for a few years now and it has worked wonders. As of recently I’ll perform some sort of pre/re-hab exercise in between sets; band pull-aparts with bench press for example.

Have you ever done band pull aparts until you’ve broken a sweat? No? You should.

Think of it like this: Lets say doing 3x5 bench sets takes you 15 minutes you’ve done one rep per minute. If you’re super-setting in 5x10 face pulls you have now added in an additional 50 reps into that same time allotment. It keeps you active while you rest, and though it may seem like a miniscule amount of work- like saving your pocket change, it adds up.

Ballin with density like Scrooge McDuck.

Your density has increased three-fold, and a small amount of conditioning has come with it.

Can some people get strong while also lacking conditioning? Yes, yes they can. But I’d wager that had they been better conditioned they could have gotten stronger, faster. By being well conditioned, meaning both muscular and cardiovascular endurance, an athlete can last longer; train longer, more sets, more reps, more exercises- more of everything.

And more is always better; at least in this context.

What happens when a muscle begins to fatigue? Those muscles around it take up the workload to complete the movement. In return the movement pattern changes. In the squat the lower back might fatigue and in return the hips will rise faster than the chest. The lever becomes longer, the stress becomes greater, and the already fatigued muscle tires faster. And soon we are seeing squat-mornings. Not good. What we have to do to solve this is build the capacity of those muscles involved. How? Gradually implementing higher volumes. 

Some people think that conditioning means barbell complexes, sprints, circuit routines, sled pulling/pushing, etc. Well, those people are right- those things do great things for athlete conditioning. But you don’t have to do all of that, all the time, to be well conditioned. This is when you could simply start adding in more density and capacity to your workouts to gradually build conditioning.

A quick anecdote; my all-time PR for squat was done after doing 30 minutes of sprints… at the time, I was very well conditioned.

Bad things happen to novice trainees when they start believing themselves capable of adding in sprints 2x per week along with barbell complexes sometime in the middle. Ease yourself into it. Strength is a marathon- not a sprint.

This is your noob body on high volume sprints. 

Some questions and comments I’ve received about the higher volume training I prescribe could be summarized as, “How can I transition from doing a low volume (We’ll say 5x5 routine) into something like what you do?” Should you fall into this category, a person who lacks work capacity, here’s how you solve that problem- add in bodyweight variations to supplement your workouts, and add in rep-outs to your last work sets on either your Tier 1 or Tier 2 exercises.

Here’s how such a workout would look:

T1: Squat: 5 reps, 3 sets @87.5%

T2: Front Squat: 8 reps, 3 sets (Last set rep-out)

T3: Bodyweight squats: 10 reps, 5 sets (Add 10 reps per week, 4 weeks)

That rep-out on the T2: Front Squat and the T3: bodyweight squat sets, would be the work capacity driver and maintain density by adhering to workout time limits. Thus the two are the driver of your conditioning as well. After four weeks of this type of programming I would alter bodyweight squats to 20x5, and make my T1 movement the rep-out. After four or so weeks of that go ahead and add in an additional T2 or T3 movement. This same model could be used for pushups with the bench press, and I would say pull-ups for pretty much damn near anything- because well, I love the pull up. By increasing your density and your capacity you will gradually be building conditioning along with greater strength.

A note on rest periods; begin to limit them. This will ensure you’re driving density and capacity. A rule I have for myself: T1: 2-3 Minutes, T2: 1-2 Minutes, T3: <1 Minute. Is it always like that? No, but that’s my target and I try to get as close to it as possible.

Utilized correctly, this can be your greatest friend 

and worst enemy in the weight room.

Lastly, I’m going to throw a challenge out there. I’m not sure where I’ve seen it previously, but I know (or at least I think I know) that I didn’t come up with it. If I did, cool. So here it is:

20-Minute Deadlifts

Weight: 405 lb.

Perform one rep, per minute, on the minute, for 20 minutes. The clock starts on your first rep. The last rep on the 20^th minute is a rep-out.

I did this on the 26^th of April and got 23 reps total. It sounds easy, but it’s brutal. At least for me it was.

A point of reference- 405 is about 85% of my conventional deadlift max. Should you be stronger or weaker than me, go ahead and perform this challenge with 85% of your deadlift max. The challenge ends on time, when you start hitching the weights, or when your form is in the toilet. Conveniently 85% is where T1 begins. I averaged more than 1 rep per minute for those 20 minutes with T1 level weights. I’m thinking that’s decent capacity in that range of intensity; especially considering the fact that I’ve always neglected my deadlift workout density. Not gonna lie, I was nearly out of breath and sweating pretty good after this. I’d like to reach 25, then maybe 30+ by the end of this year.

Good luck. 

In summary, density = super-sets and capacity = bodyweight variants added and rep-outs. Also, do the challenge and let me know how it goes. 

GZCL Method: Update, Clarifications, & Misunderstandings

I told everyone that I would be releasing an updated .pdf version of my method well over a month ago now… well, that time hasn’t come but I assure you it’s for good reason. Therefore I am publishing this blog post because I believe the good people deserve updated information, and because I said I’d give you something; which I have yet to do. The reason a new .pdf of the GZCL Method hasn’t been published is because I’m currently awaiting some improved graphics to integrate into it. These are being done by a skilled (and thankfully volunteer) graphic artist who is as busy as I am. The two of us have decided that it would be best if I went the route of textbook visual aids rather than flashy pictures that add little to the text. So expect visual aids, not pretty pictures to entertain you mid read.

However, this is a little puppy to entertain you right now. 

I said I would give you a cheeseburger but instead here’s a slider. Good, just not filling enough by itself. Expect a cheeseburger in the future. As of right now I cannot provide a timeline for that project. In the mean time, enjoy reading the original GZCL Method on Scribd.

There was your update. Now for the “clarifications and misunderstandings.” The following is a synopsis of some comments or questions I’ve gathered from various people interested in my method.

The greatest misunderstanding that people have which comes to mind is the idea that the method is inherently a “reverse pyramid” style of training. This couldn’t be further from the truth; at least in the traditional sense. Could you create your own training program using the GZCL Method as your guide and end up having something that is a reverse pyramid approach? Certainly. But that doesn’t mean every individual using the method as a guide will end up with the same product.

I knew this would be a misunderstanding when I decided to use they pyramid as an analogy to how I structure my training. I do my heavy stuff first, then my lighter stuff, then my lightest stuff. That however does not mean all my reps and or weights within each Tier are pyramid structured. This also doesn’t mean everyone has to do it that way. In fact, some individuals have come to me asking whether it is permissible to split their T1 & T2 work into separate days; doing T1 deadlifts with T2 squats on the same day for example- this is permissible. As long as you’re getting in that ratio of 1:2:3 (or thereabouts) you will end up ok.

I want to make it clear; the GZCL Method is not intrinsically a reverse pyramid style of training.  Furthermore, you will not die if you do not adhere strictly to the “rules” or guidance put forward in the document. Actually, I benefit a great deal from learning how people have changed or altered the method to fit their needs. Like I’ve said before, the GZCL Method is a guide, not a treasure map. Allow it to Sherpa you up your personal Everest of strength. Wow, that was lame.

This guy is laughing at your lack of conditioning and strength.

The only other misunderstanding that comes to mind is people thinking you have to adhere strictly to the percentage and rep range “rules.” I know I called them rules, but lets go ahead and think of them as recommendations. The fact is, some people are going to have to ease themselves into this style of training; whether that be the frequency, volume, or intensity. In order to accomplish this they’re going to have to bend the “rules” a bit in order to eventually reach their desired destination.

Some common questions and answers are listed below. Hopefully these will clarify some hazy items within my original text.

Q: How do I choose my goal weight? (Training Max, what have you.) 

A: From the text:

Before you start to construct your pyramid, you first have to know how high you want it to be. This is what I call choosing your goal weight. This concept is similar to how Wendler uses “training maxes:” 10% less than your actual or estimated maxes. If you are used to using that method then continue using it as it ensures training longevity.

Personally, when prepping for the IPL Worlds I chose a weight that I could hit with a slight struggle. Something that at best I could get 2 − 3 reps with on a great day or just a single on a bad day. My plan was to train so I would be able to hit these weights easily, any day of the week, under the shittiest conditions. The kinds of conditions I might expect having completed a cut, and being nervous as hell on the platform. When choosing your goal weight you can take 10% off your actual or estimated maxes or just use the weight of something you can hit for a double or a grinder of a triple. The idea is that at the end of a training cycle that goal weight can be moved easily on your worst day.

There you have it. I will continue to choose a rep I could hit for single any day of the week with the goal to build my work capacity in percentages very close to that number with the hopes that at the end of my training cycle I could perform that Goal Weight percentage with much better form, speed, and ideally, additional reps. Using this method of choosing where I program my percentages from has resulted in a new bench PR of 295 pounds, 275x3 (previous best meet PR), as well as a 475x2 conventional deadlift (best was 480x1 about a year ago.) Either way, choose what works for you, stick with the plan, and see great things happen.

Keep your eyes on the prize.

Q: What is your recommendation for assistance work? How much? What types? For what tiers?

A: I usually will have 1-2 different assistance exercises in the 2^nd Tier and 2-3 in the 3^rd Tier. These will have different set/rep schemes, usually with the first one having higher intensities. An example workout would look something like this.

            T1 Squat: 90% x2 Reps x5 sets

            T2 Squat: 70% x5 Reps x5 sets

            T2 Front Squat: 8 Reps x 3 sets

            T3 Lunge: 10 Reps x 4 sets

            T3 Leg Curl: 12 Reps x 4 sets

Q: When you say “these reps count” in the GZCL Method, does that mean they count towards your training volume?

A: No, and yes. Really, this depends on how you warm-up. If you’re hitting a significant amount of reps in percentages between 65% and higher, than I’d count those. However, I choose to warm up with much lighter weights and once I get to about 50% of my Goal Weight I’ll just do singles up to my first work set making jumps in weight using only the 25 and 45 pound plates. What I really meant about those reps “counting” was to put additional importance on them as it has been my observation that people tend to not care about form, technique, etc., whenever using weights that are 50% or less of their max. This is counter to what they should be doing as it goes against patterning the movement and learning the proper form and technique. These reps “count” in the sense that of the thousands of reps you amass over time how many of those are going to be done with suboptimal form and technique? Hopefully very few. If you’re using light weights it’s in your best interest to be sure they’re perfect reps and you’re just not playing around under the bar undoing your own hard work.

Q: Is it ok if I split up my tiers throughout the week?

A: Yes, as long as you’re not coming up with an excuse to put T2 and T3 work on the back burner. Look, we all like doing heavy singles, doubles, and triples. It strokes our ego pretty hard to nail a heavy single in front of a bunch of bros and brodettes but just doing that goes against the method. If you’re going to split your tiers for your lifts on separate days I’d go with something like this:

            Monday: T1 Squat, T2 Squat

            Tuesday: T1 Bench, T2 Bench

            Wednesday: Off

            Thursday: T1 Deadlift, T2 Deadlift

            Friday: T3 Squat, T3 Bench

This is a perfectly fine way to program. Get your heavy and moderate stuff early in the week then hit the light weights at the end. “But GZCL, where’s the T3 deadlift?” Well, jokers,  T3 squat and deadlift work are interchangeable in my opinion. GHR, leg curls, leg extensions, lunges, good mornings, glute bridges… all those things benefit both the squat and the deadlift. Just don’t be a moron and blow off your Friday just because you’ll be hammering out higher rep sets.

"But Friday is the night I go clubbing GZCL!"

Q: Back work? How do I get back work in? I know you say it’s all T2/T3, but where do I program it in?!

A: Look, the back is important. In fact, it might be the most important aspect of your training as your back strength is a huge deciding factor on pressing and squatting ability; a weak back is going to result in both of those lifts, as well as your deadlift, being weak as well. This is the way I look at it. Deadlifts are your T1 back movement whether you like it or not. Sure you’re not contracting your “back” as you would a bicep curl or your quads like you would on a squat, but that’s because your “back” consists of a whole lot of different muscles which generate force in different ways; concentrically, eccentrically, isometrically, planes, trains, and automobiles… wait, what was that? Here’s the deal. Use the deadlift as your T1 movement and get additional T2 work on that day. Then get as much T3 work throughout the week on your pressing or squatting days. Here’s how I’ve been training my “back” for the last two months or so:

Monday: Squat (With 10 reps x5+ sets pull ups or lat pull downs throughout the workout)

Tuesday: Bench (With facepulls and band pull-aparts ad nauseum.)

Wednesday: Deadlift (With heavy rows or shrugs for T2.)

Thursday: Bench (More face pulls and band pull-aparts)

Friday: Squat (With weighted pull-ups for a total of 20-30+ reps)

With this style of adding back work (adding it in as densely as possible throughout my week) I’m getting in a ton of reps and a solid amount of intensity also. The heavy deads coupled with shrugs and rows on Wednesday more than likely will result in trap or rhomboid cramps until the next Wednesday and I would wager my weekly band pull-apart and facepull volume to rival the number of enemy slain by Attila the Hun.

It should also be noted I hate calling it “back work” and the like. I don’t have a “leg day,” I squat. All other things are done to make that movement better.

"Bro, what muscle does this work?"

Q: Should I just stick with your example programs in the book or can I make up my own?

A: I’m not your dad. I’m not going to ground you for “not doing the program.” However, there have been very many individuals who have come to me with their own GZCL inspired programs which looked good to me, but turns out they over or under programmed for themselves; more often, it was over doing the volume- which many cannot handle at first. This is where the good news comes!

As some of you may or may not know I’ve been blessed enough to work with a good friend on an online training tracker as well as being given the opportunity to have my program represented in an online program "chooser" of sorts. For these two projects I have created four different GZCL styled programs. These are “Intro, Intro+, Regular, and Regular+.” These are built in a way to ease an individual into this style of training. The intro program is lower volume with slightly lowered intensities and it gradually increases from there to the point where it reflects what I typically do. The intro and intro+ aren’t necessarily “beginner” programs as you still need the ability to choose a Goal Weight that is high enough to yield weight jumps in 5/10 pound increments; that is unless micro plates are factored in.

Keep a look out on TheSquatRack.com and StrengthCalc.com for those programs to become available in the near future.

So there you have it, some clarifications, and some common questions answered. If you have any other questions or would like me to clear anything up just comment below, message me on reddit, or Fitocracy, or TheSquatRack, or Twitter, or carrier pigeon. 

Smoke signals being the most paleo option. 

Unboxing SAEH Feeding

Lately, the thought of SAEH-type refueling, aka feeding, has been on my mind.

Feeding for Swole at Every Height is elegant in its plainness; so elegant in fact that we swole-types are often frightened by it. (Being the simple minded grunting oafs that we are. Just kidding, sarcasm, stereotypes, etc.)  Essentially, Feeding SAEH is a deadlift:

-       You pick up the food.

-       You put it down your throat.

-       Repeat until calories and macros are met.

It really as simple as that. Honestly though, this style of feeding is a concept I’ve been developing for the last two years or so- basically since I started to think about competing. The thing is, food carries with it substantial emotional connections. The emotions build, much like your muscle tissue, when you’re cutting and bulking- and then it’s difficult to determine whether or not your meal plan and timing is on track! Look, we’ve all got a gazillion little Ronnies and Arnolds doing HIIT in our heads screaming about our diets. 

“That gallon of cottage cheese ain’t nuttin but a peanut!”

“Get to da refrigerator!”

This really gets you questioning, can you hold down another chicken breast or dozen eggs? Or will those calories come back up, and spill onto the floor, resulting in dollars and precious calories wasted during a bulk. Or, will you cave into your hunger on a cut? Will your wife’s cookie dough in the freezer really damage your cut and make you a disgusting slob come beach season? Understand what I’m talking about? This stuff is arduous!

When you feel the devil’s pitchfork in your guts and you’re unsure as to whether or not your cut is that important, or, when you feel those 12 course dinners come raising to the top of your throat tube- your ability to stay the course may sway. Swole brothers and sisters, HOLD! You have the resolve to beat back the demons of hunger while cutting and to bury deep that bonus serving of tilapia and chocolate milk.  Your body thinks it knows when it needs carbs, but you know better. When every day is a cheat day because you’ve “earned it”- that’s when Eating for Swole at Every Height gets muddled.

As a strong, confident, and determined swole man or woman you know what you have to eat; how many calories, how much carbs, fat, and protein. Your next obstacle is how to partition those up into a macro breakdown that will yield the results desired. Chris Colucci says, “If it’s green or had/would’ve had a face, eat it!” while others partake to Zone, Paleo, or Atkins style eating. The thing is, find what you can do consistently for a long enough period of time to achieve the results you desire. Years of feeding incorrectly, whether through misinformation or ignorance, has led you to the point where you’ve got to stick with a plan and not obsess about the small stuff. Personally I’ve got a short motto that defines how I use my body’s hunger signals, it goes something like this:

Cutting- Always be hungry.

Bulking- Never be hungry.

It really is that simple.

Should any of my readers have a question about Feeding for SAEH, feel free to comment below, message me on reddit, email me directly- either way I’ll do my best to answer it. And yes, even though it’s Feeding for Swole at Every Height and I happen to be a near-midget anyone of any height can eat in a way that fits their caloric and macronutrient needs. 

Why I'm Revealing My Swole on the Internet

There was a deluge of comments after news broke out that I missed weight at the USPA American Cup. The comments from people on my blog, various forums, and friends and family all truly amazed me. Some of these comments hit a nerve within me, and other powerlifters and strength enthusiasts, as the remarks generally focused around two very odd things.

1. People attacking me for being “too swole” for my weight class. Which is fine, I understand that. I cut weight. I wear medium or large shirts depending on what Good Will or Salvation Army I’m shopping at; whereas most other guys in my class wear smalls. My jeans are often very tight fitting in the thigh while having a very baggy size 30-32” waist. If you would like to try them on, too bad, that’s weird. We’re grown men and that’s not socially acceptable behavior. 

2. Reminding my readers and fellow lifters that cutting weight is okay. This one is bizarre, because when I talk with other lifters, of any focus- strongman, weightlifting, etc., I almost always assume they understand that this is normal practice within every sport which utilizes weight classes. Some people act like the Scale Police and are all, hey you’re cheating by cutting weight, it’s not healthy, and I want to respond, um if I wanted to lose, my health would take priority. I would then throat punch them, because I have no idea how to respond to such ignorance. It is my non-championship winnings notion that lifters who step on a platform want to win. Their health should be of no concern.

Anyhow, all these pundits reminded me of a conversation I had with my wife the morning I was wrapped around a toilet dry heaving, dehydrated, and miserable; in preparation for weigh-ins at the USPA American Cup back in January. I guess I’ll share that conversation with you.

Hey, can you guess how much I weigh?

Why?

It's just, I want you to guess how much I weigh as a measure of how big I look while cutting. If it makes any difference, I’ll guess your weight first.

Alright, what's your guess?

100. You have to give me fair margin of error.

Crazy! I’m 98 today. You cheated.

I.. no…  It’s just that I’m good with this kind of stuff. Your turn!

Uhhh, I don’t know.

No really, guess!

No, if I guess too low or too high you'll be pissed, forget that.

Babe, I’m not going to be angry, promise. On my knee sleeves, I swear. And on my protein, which I’ll let you in on a little secret, I haven’t been very consistent drinking. (the shame)

148?

You're just saying that because that’s what I want to weigh. The scale just said I’m 152.

No it didn't.

Fact.

So I pulled her into the bathroom and jumped on the scale. What? Is she going to leave me because I didn’t make weight for a competition, or that I don’t weigh 200 pounds like “real men” are supposed to?  That’s too much trouble for her than to simply put up with my shamefully uncompetitive and un-swole self; 200 pounds? Food is hella expensive. 

My weight as of this morning. 

Lifters don’t make weight for all different reasons. Some, like me just made my weight loss window too small while others are too hopeful and attempt an impossible cut. The thing is, no one can draw a line in the chalk dust and toss 45’s on either side of the weight room casting their opinion like Brian Oldfield putts shot. I do all of this to show you what a real competitor looks like at “walking” weight. And what a real lifter looks like in those clothes. That way I can obliterate or settle what you thought you knew about competing, being a lifter, and being swole.

I’ve lost friends, girlfriends, and probably a small mormon village of wives over how much I couldn’t lift, how much I did or did not weigh, and many other short comings of mine. None of that is what is holding me back from having a body that shames Zeus, strength that makes Kazmaier envious, and breaking every record that I come across.

I wished someone had shown me the merits of strength earlier, and I am honored to be someone who is now doing that for my fellow up and coming lifters, readers, and [trigger word] manlets. All somewhere between 200 and 146 pounds of 5 foot 5 inch glory that is me.