Summary Reflection: To
see if I can. Because I must.
Momentum like this makes days go by quick. Patience and consistency generate force unlike any other. It feels like yesterday that I embarked on this voyage into the unknown. Unfamiliar because I have used my General Gainz theory of progression the entire time. It is a framework I have full confidence in, especially now. Using this progressive structure to experiment first on myself, then on clients, and now on the public; we are the subjects. Not everyone is lifting every day, this is a single experiment of many. General Gainz is proving successful in various ways across several hypothesis I have conceived. Daily training is one possibility proven correct among many; others will follow. General Gainz works, as demonstrated by myself, those I train, and those I do not. Is there better evidence? No.
Months ago, before this
‘no rest experiment’ went live, I published a hint of the framework. A trailer for General Gainz if you will. Enough to get the plot without all the
excitement and thrilling details of the full-length motion picture. Thereby
ushering a period where various hypotheses are being proven. Some have already;
one in particular: Lifters will make their own programs and be successful with them. Another being the ability to train as such: without rest days - atypical
for lifting weights. I took on this daunting task knowing others will follow. Not
in lockstep, but with their own style and approach. Along the same path using
the guiding principles hinted at since publishing what little I have of the
General Gainz training concept. The success of others proves another
hypothesis: A simple progressive framework coupled with consistent effort
yields results – always. GG is not unique in this way but adheres to this ‘law’
uniquely.
When training, rest days
are a given and accepted as mandatory. Then, taken for granted. This was me but
no longer I: “Rest tomorrow so I crush myself today.” Abusive not constructive.
Thoughts like these are now far from my mind as they deteriorate consistency,
which ultimately builds strength and physiques, and in a word: progress.
Lifting four times a week
is only 16 sessions a month. For six months that person lifts only 96 days;
seven days a week nearly doubles that. This does not mean double the results,
but it does mean different results. I argue better ones: to strength,
physique, and mentality. If strength is the focus it will improve, as mine has.
If physique, it too. As mine has. Alongside these goals, whatever one’s focus,
the appreciation of dedication grows. It is more than discipline. A word
tarnished in today’s hyper lethargic state; optimal or not at all. Restless
procrastinators always start tomorrow, forever discontent with today.
In this period of six months I transitioned
from a cutting phase to a bulking one. At a lean 158 pounds I pressed 200 pounds overhead. That was at 31 days without rest. 169 no-rest-days later I
pressed 205 pounds on day 200, having barely missed 209 pounds two weeks before;
six-months, 182 days. During this period, I gained five pounds of bodyweight while
staying as lean. Pressing 205 pounds is a personal record at such a low
bodyweight. My all-time best is 225 pounds, then weighing close to 190-pounds.
Pretty lean, decently strong.
In these 200 days I regained
strength and more importantly confidence with my squat and deadlift. Long
hampered by ancient injury and more likely: mindset lingering on fear of
reinjury. That erodes quick with daily effort. When a 405-pound deadlift went
up easy on Day 100 I knew more weight was once again mine. I only needed to be
consistent and patient. Seventy days later, while at a YMCA on the other side
of the country and 9,500 feet lower in elevation I pulled 405 for three reps;
no belt, no chalk, no fear. Back home, on day 183 I pulled 500 pounds
confidently, something not done in two years. I would not call this a
‘comeback’ for I have not returned to a familiar place. I am in a new place
entirely: mentally and physically. Stronger in more ways than a one rep max can
express. In fact, so confident I pulled 500 again two weeks later. Without a
belt on a stiff bar with hardly any knurling or chalk for my grip. It went up
smoothly at Armbrust Gym in Wheat Ridge, Colorado at half the elevation of my
home gym. Is oxygen a steroid equivalent? Probably.
500 pounds now feels unlike
the first time I picked it up seven years ago. It feels better. I was unafraid,
without intimidation. Approaching the bar differently than I had ever before.
None of this achieved when I was physically stronger, when my max was over 600
pounds. Even then in the back of my mind uncertainty remained at this benchmark
weight. For squat, the low 400’s brought hesitation almost always, so it felt.
Soon that will be eclipsed, eroded too, like the fear of reinjury fading fast
as I feel momentum surge. A blurry speck in the rearview as my daily effort
continues, while what is ahead grows larger and clearer: heavier weights, greater
strength, a better physique and confidence in my ability.
General Gainz produces
confidence because it focuses on reps to generate progress whereas most
‘programs’ rely on weight lifted; measuring strength only by pounds on the bar.
“Add 5 pounds to progress, if not possible, then reduce the weight and restart
with the same reps as before.” How many steps forward and back before one quits
altogether? How many days off between activity before one misses enough
sessions to say: “I’ll start again next week.” Quickly becoming: “Next month.” Then
finding themselves weaker than ever as part of the New Year’s resolution crowd
at the local globo gym: “I’ll start lifting again next year.”
Start today or never. If
even an hour from midnight break a sweat. It is a commitment to yourself and an
investment in physicality, the underlying strength of our mind and spirit; our trinity.
The three make us godlike, superhuman. Tomorrow is day two, then day three…
soon enough six months is behind you. It will go by fast, which means some results
arrive rapidly. I am not lying. On day 189 I looked in the mirror after a
workout and saw my deltoids. Sure, they were always there but I saw them
then in a size and shape I have been wanting since I began lifting over a
decade ago. I am not bigger than ever, but I am shaped differently, better.
“Dense” is the word my wife uses. Strangers have used the phrase “Strong
looking”. For a 33-year-old fulltime tradesman with a family these things feel
good to hear.
Delts coming in.
The time must be made and
used appropriately, with genuine effort and consistency. General Gainz
inherently promotes these things with its simple intuitive progressive
framework. Cannot add weight? Then add reps. If not more reps, then choose less
and try for more weight; or less of one or the other, or the same of each, but with
better technique; and of course, the option of less time. In these actions we progress
intensity, volume, quality or density; or any combination of each – it is up to
the determination of the lifter, not an off the shelf “program” scrawled by a
former somebody who presently looks and moves like they have no body. I intend
to lead the way, blazing the trail for General Gainz. Patient Zero finding
routes for interested followers and evidence for naysayers. This post is a
proclamation of experimentation and a claim of excellence.
Years ago, ‘GZCL’ was
just a random lifter posting on the internet. Now it is a training approach 45,000
people read about each month. Eventually, lifters I do not coach will be using General
Gainz in gyms and on platforms around the world. Results speak for themselves;
people speak of their results, which are undeniable with my ‘style’ of
training. Whether it be UHF, Jacked & Tan or my other templates, and soon
enough GG as a new training system altogether. Word of mouth is the best
advertising. Something I have never paid for; others must to stay relevant. They
create gimmicks, capitalizing on the trends of today. This is not General Gainz,
which is Actually Intelligent training because you must use a real mind: your
own. Thoughtful effort produces results whereas mindless adherence produces
reluctance: to train – consistently, enjoyably, effectively. These things achieved
out of General Gainz inherently. Add only dedication.
“What one man can do
another can do.” A mantra I use and encourage others to also. Self-belief begins
with what we say and hardens with what we do. Making our character concrete,
cured by steps taken daily. The first few are always the hardest. Straining our
way out of the quagmire we may have fallen into. Working through the morass
simplifies it; makes solutions – our goals – clearer and easier to achieve. Consistent
action is freedom. Moving us towards the vision we see for ourselves. Where we
want to be, what to attain, and who to become. In a word: gains.
Applications
& Adaptations
For those interested in
running a General Gainz based training plan, here are some pointers and ‘lessons
learned’ from the last two and a half years of my experience with its
development. Focusing also on the last six months of training without rest. Also
taken from client reports, most of them train four to six times per week. May
these provide ideas on how to implement this progression framework and assist
in preventing negative outcomes. You have my vote of confidence, because I
believe in the system.
An important factor that
should not be ignored when using General Gainz. We all have specific lifting
goals in mind; apply variation and specificity to the general progression
concept to achieve those goals. These things work together in benefit of the other.
Too much of one thing grows stale and potentially regressive; haphazard produces
similar results. Weights, reps, movements, and lift quality are several things
to keep in mind and plan for when training in this style.
Three-week waves (or
cycles) are my personal norm. Going longer, up to five or six weeks works, but
variation with high frequency training improves consistency while limiting the
need to ‘deload’. The start of the next wave is often the low point of that
next cycle, acting as a deload of sorts already; improved by variation in
movement, using different bars, rep max (RM) and effort targets, etc. Not a
deload in the traditional sense, but enough of a change to act as both a break
and a kickstart.
Specificity not only
describes the movements performed, like the squat, bench press, or deadlift. Examples
specific to the sport of powerlifting and of course never necessary for the
general trainee. Specificity speaks to many aspects. Another being: load
relative to the rep max we are intending to improve, commonly the 1RM. When
lifting, the effort can be modified so that the focus is not to simply “move
weight” but to do it in a specific fashion: fast, slow, with holds or pauses,
improved breath control and posture; all examples of ‘getting stronger’ absent
of testing a rep max. These things improve our skill. Strength is a skill.
Variation and specificity
work together or improve one another while keeping things fun when training
frequently, especially daily. Workouts do not grow stale when employing variety
in the gym. During this time a multitude of aspects are improving, not only the
focused lift or specific desired quality. Progression in many forms generates
momentum; something perceptible unlike motivation, which is equivocal. Let
momentum carry you when the workouts are not going so well.
Bad days are had by all
lifters. The best have them infrequently, knowing they may mean it is time to
change something. Repeated days like these should initiate a review of previous
workouts to determine what next to focus on: what actions to take (find, hold, extend,
push), which lifts to introduce or eliminate, what qualities to focus on
(pause, tempo, holds, etc.), and what rep targets to aim for (higher or lower,
therefore impacting training volume).
Variation Progression
Examples: The below progressions naturally require adjustments
in weight to hit the target RM and desired lift quality. Back squats compared
to front squats require more weight for the same RM, as an example. Just as
slow eccentric or fast concentric phases require less weight compared to normal
tempo. Not all waves have to be three weeks, nor does a training block have to
be twelve. These are only examples used to paint a picture. Lifters
are encouraged to determine their own progression when using General Gainz.
[Wk. 4-6] Bar change with concentric speed emphasis.
[Wk. 7-9] Standard lift with pause.
[Wk. 10-12] Standard lift at normal tempo.
Specific Progression Examples:
Bench
[Wk. 1-3] Bench Press (3 second
eccentrics).
[Wk.
4-6] Close Grip Bench Press (Concentric speed emphasis). [Wk. 7-9] 2 Second Pause Bench Press (Normal grip).
[Wk. 10-12] Bench Press
(Normal grip and tempo).
Squat
[Wk. 1-3] Safety Squat
Bar Squat (3 second eccentrics).
[Wk.
4-6] 2 Second Pause Squat (returning to barbell).[Wk. 7-9] Safety Squat Bar Squat to box.
[Wk. 10-12] Squat (Normal
tempo.)
Deadlift
[Wk. 1-3] Deadlift
(Normal tempo)
[Wk.
4-6] Barbell Row with Cheat (Using some leg drive, allowing more weight.)
[Wk. 7-9] Deadlift (3 second
eccentric).
[Wk. 10-12] 2 Second
Pause Deadlift.
Strict Press
[Wk. 1-3] Strict Press (2
second lockout holds).
[Wk.
4-6] Push Press (3 second eccentrics).[Wk. 7-9] Steep Incline Football Bar Bench (Concentric speed emphasis).
[Wk. 10-12] Strict Press
(Normal tempo).
Front Squat
[Wk. 1-3] Front Squat (3
second eccentrics).
[Wk.
4-6] Front Squat (2 second pause).[Wk. 7-9] Front Squat to box.
[Wk. 10-12] Front Squat
(Concentric speed emphasis).
Again, these are simply
examples: take inspiration for your own training progression. Variety is the
spice of life; the secret recipe to strength progression – the development of a
specific skill.
The ‘Effort Gap’:
Is another way of varying specificity. This is the distance from the RM to the
follow up singles or half-sets in General Gainz. A 3RM with singles after has
only a two-rep difference, or gap. A 10RM with follow up half-sets of five reps
each has a five-rep gap. Therefore, a ‘hard’ rated 3RM will have those singles
afterwards be nearly as hard; whereas an ‘easy’ rated 3RM will have easier
singles after. Those easier singles are more likely to permit a specific lift
focus such as pauses. Changing the target RM effort and those follow up sets
allows us to make one or the other easier or harder when such a quality is applied;
pause, tempo, etc. Close the effort gap by employing specific quality focuses.
These improve capacity and/or skill, thus strength. For example:
1. Making the RM set easy
relative to the Target RM and following up that set with a variation like tempo
or pauses, thus making the follow up singles or half-sets harder than if
performed with the same execution as the RM.
An easy T2 RM with a wide
effort gap, such as the 10RM with 5’s after makes those half-sets then very
easy; likely too easy. Changing tempo on the half-sets is a means of ‘closing’
the effort gap, thereby making them harder because a quality focus such as
speed, pause, or holds has been introduced. Consider this: A 10RM at normal
tempo may take 20 to 30 seconds, follow up half-sets at the same tempo is half
the time per set; but using slow eccentrics closes that gap and makes those
sets of five reps closer to the RM time under tension. With intentionally fast
concentric phases for every rep across all half-sets the average time is often
less than half that of the T2 RM sets, which tend to slow down more as the long
set progresses. This practice improves our average speed with a weight, which
means we have grown stronger. Simply put: if lifting 100 pounds took three
seconds and it improves to two seconds then that person has become 1/3rd
stronger with that weight.
2. Similarly, the RM set
could be made into the ‘hard’ variety, such as a slow eccentric or paused reps.
For example: a lifter could
pause their deadlift RM set and perform the follow up sets (whether singles or
half-sets) at a normal tempo. Similarly, they might perform a slow eccentric RM
set for bench but follow it up with normal tempo reps in the subsequent sets.
These then more likely to have a faster concentric phase – a valuable thing to
focus on improving as explained above.
Tempo control takes
mindful lifting and consistent effort from the lifter, whether during the eccentric
or concentric phase. The former should be trained slow whereas the latter
should be trained fast when tempo is chosen as the quality focus. Vice versa is
not suggested.
Specific Movements,
Non-Specific Loads: This is a forgotten aspect of specificity
and variation but should be used by those who are limited in their equipment.
For example: While the
movements may remain consistent the rep max targets should shift frequently;
more often if training daily. This will naturally vary effort and volume; not
always do we know exactly how easy or hard a set will be before starting it. Many
times, an RM target is hit easily when we expected it to be moderate or hard. Such
a change is a variation in training. Variation produces results, both in pounds
and reps achieved, but so too in learning what we are capable of. Furthermore,
an unexpectedly easy RM results in an unplanned reduction in effort; acting as
a sort of ‘deload’, therefore reducing the need to plan for that kind of week
as traditionally employed. (Many find these annoying and unnecessary inclusions
in common off-the-shelf lifting programs. I mostly agree.)
This approach improves
the general skill of the lifter. A lifter struggling with the squat may not
want to change bars, range of motion, or tempo – the better option being to
vary load and so volume and effort. All the while maintaining specific lift
practice, which is excellent for learning and developing that movement. Often,
we will hear of “carryover” from one similar lift to another, say incline bench
to flat bench. Some may see benefit while others may not; this is more
subjective than varying load while keeping the movements consistent. Squat will
always carryover to squat.
Structuring Waves:
Are there “ideal” ways to progress through movement varieties, whether they be
tempo or pause or a similar movement or a different bar? The correct answer is
dissatisfying: Yes and no. Truly, what matters more is consistency, mastering execution
and the accuracy of effort. These are learned in the gym, with the knurling in
our hands. Seeking “optimal” is chasing the validation dragon; wanting others
to determine for us what is “best” and so taking some responsibility away from
the decision making and learning process. Optimal is deceiving and lazy,
commonly resulting in disappointing and lackluster progress.
Variety Progression
Lessons Learned: It seems better to use eccentrics
leading into a box variation for squats. This helps the lifter learn how to land
on the box versus dropping onto it. Many lifters squat with normal eccentrics
too fast for good box squatting, limiting the effect of the variation and putting
them at risk of pelvic or back injury from a sudden stop with a heavy weight.
From the learned slow eccentric tempo to the touch and go box squat (with a
very light touch) the lifter can then move onto a paused variation with or without
the box. By this time their pauses hold tension, rather than lose it; seen whenever
a pause squat sinks or posture crumbles while in the hole; pauses should mean motionless,
like when playing freeze tag.
In this progression the
lifter has developed their movement mastery by focusing on various aspects of
tempo and range of motion to achieve progress without changing the lift; bar,
stance, grip, etc. Likewise, for slow eccentric to paused benches, deadlifts,
and presses. Tempo control seems to better prepare the lifter for the coming
pause wave for they have already begun to progress their strength under
sustained time when usually our focus is to get the set done as quickly as
possible. Further, eccentrics teach us position through the ROM phase that we
are strongest in; when it comes time to pause, we are more attuned to proper
positioning. Position and control improve efficiency. Synonymous with getting stronger;
antonym of “optimal” though often confused with it by fixated novices.
These are the ‘four
common actions’ lifters use in General Gainz to make progress. They mean using
a weight for a few workouts (hold), doing more sets this time over last with
that weight (extend), achieving a higher rep max this time over last with the
same weight (push), and adding weight to a rep max (find); hopefully then a
personal record. The ‘Find’ action helps us realize the progression of
strength, at least in traditional terms, meaning more weight used for an RM. Whereas
Hold, Extend and Push build us to that point of realization.
Example:
Holding a weight for a few weeks and pushing it up to a higher (lighter) RM by
improving the rep quality and extending the sets performed. After several
workouts of holding, extending and pushing a lifter resets to the original
lower (heavier) RM, then at a heavier weight than the prior ‘found’ RM.
A specific case is a
lifter who is working at a ‘moderate’ effort rated 5RM initially followed up by
singles after. On the first week they achieve the goal of five singles after. The
second week they extend those singles to eight sets; still using the same
weight after the same 5RM target. On the third week they push those singles to
doubles, making them into half-sets after the 5RM weight. Able to perform four
sets in week three they extend the half-sets to six in week four.
Achieving the push from
singles to doubles and the max extension of follow up sets after the 5RM weight
up to this point, they plan on week five being an RM push week. When the week
five workout comes the lifter pushes the RM weight higher up the scale, making
it ‘lighter’ in a way: they have turned a “moderate 5RM” into an “easy 6RM”
after the follow-up set volume progression. This 6RM would then be followed up
by half-sets of three reps each if rated easy or moderate; singles if the push
was a hard effort attempt. Once a T1 RM and its singles have been held,
extended, and pushed to a 6RM with six half-sets after (the suggested limit of half-sets)
they have ‘crossed the bridge’ with this weight by taking it from a T1 to a T2.
(T1 is 3 to 6RM with singles after. T2 is 5 to 10RM with half-sets after; 5 and
6RM are ‘bridge weights’ belonging to each tier.)
This lifter has not
‘found’ a new weight. They save that for week six, resetting back to the 5RM
but with a heavier load to again be followed up by singles; should it be rated
as an ‘easy or moderate’ RM they plan to extend to the maximum number of
singles after the RM that workout rather than wait the next. The max number of
singles after a T1 RM is +3 beyond the RM performed. So, in this lifter’s case
their easy or moderate rated 5RM with a new ‘found’ weight would be followed up
by eight total singles. The next workout they push singles to doubles. If those
go smoothly, they extend to six sets total (the max for half-sets) rather than
wait a week as they did before. Their weekly progress quickens due to
experience and knowing when to hold, extend, and push – resulting in a higher
success rate of accurately ‘finding’ a new weight for a target RM.
The lifter may also use
hold, extend, and push weeks for longer ‘waves’ than waves of find weeks. Conceivably
pushing a weight up the RM scale across five to six weeks using the first three
actions then have two or three weeks of ‘finding’ a heavier weight for their
target RM.
For example: ‘Crossing
the bridge’ (taking a weight from T1 to T2) with a weight after five weeks then
resetting back to a 3RM on the sixth week. They rated the 3RM as easy, so they
follow it up with max singles after the RM attempt, six in total. On week seven
they again ‘find’ a new weight while holding the 3RM target. It is rated moderate,
but they still manage to extend fully the singles to six sets. On week eight
they again add weight (find) to the 3RM target they have now held for three weeks.
This workout produces a “hard” rated RM attempt, which is followed up by just
three singles. This weight they hold, extend, and push up to a higher RM after
several more weeks of training.
Example Find, Hold,
Extend, Push Wave:
[Find] 6RM@315 lbs. (Easy effort rating) +3 Reps (“Half-Sets”) x4 Sets
[Hold & Extend] 6RM@315 lbs. (Easy)+3 Reps x6 Sets (Extension limit of half-sets.)
Week 3: Attempt to push the weight to a higher RM; followed up with the appropriate number of half-sets.
[Push] 6RM@315 to 8RM@315 lbs. (Moderate)+4 Reps x4 Sets
[Hold & Extend] 8RM@315 lbs. (Easy)+4 Reps x6 Sets
Week 5: Attempt second push; follow up with appropriate half-sets.
[Push] 8RM@315 to 10RM@315 lbs. (Hard)+5 Reps x4 Sets
Week 6: Find a new weight using the Week 1 target RM.
[Find] 6RM@340 lbs. (Hard)+3 Reps x2 Sets +2 Reps x 1 set
Four Actions Lessons
Learned: An RM rated “hard” is more difficult to add reps to
week after week. Try starting this process by using a conservative weight,
knowing it will likely be “easy” or “moderate” then developing the volume after
the RM via the follow up sets, whether singles or half-sets. Bridge Weights, 5
and 6RM, can be followed up with singles, doubles, or triples. Easy to Moderate
rated RM sets progress in this manner more quickly, as it is easier to add sets
(extend) then reps (push) to an RM held over from a week where the lifter was
able to do one or two more anyways, but stopped before a ‘hard’ effort rating.
The next week the RM that would have been hard may be achieved easily because
of familiarity with the weight.
Doing more reps with this
weight for a few weeks allows for more practice, and so focus on specific lift
qualities, whereas holding a ‘hard’ rated RM for a few weeks may not be able to
extend follow up sets or improve qualities or rest as easily. However, these
subsequent workouts with a ‘hard’ rated RM held over is still practice with the
weight, which can improve nuances in skill such as bar control, posture, and
breathing for example. These may not immediately translate to limit strength
but still promote general strength development.
This is often overlooked:
reps per unit of time. When adding volume via push or extend the attempt should
be made to hold rest between sets; or perhaps reducing it should the weight be
so easy. Try not to let rest between
sets extend as the number of sets extends also. When working through ‘hold’
waves the attempt should be made to reduce rest, therefore completing the work
in less time. Thus, increasing the training density and work capacity of the
lifter.
Means getting stronger
without adding pounds to the bar. Implying quality, consistency, volume and
rest improvements. Better tempo control, posture, and capacity with a weight
means the lifter has grown stronger. Focusing on improving concentric speed
alone, by using “Compensatory Acceleration Training” is a function of strength
development that can be learned and trained effectively without loading the bar
week after week. In fact, waves of holding a weight for a few workouts helps
lifters realize their ‘form’ and speed improvements; demonstrating plainly
their strength increase despite the load staying consistent. Singles after a T1
RM are great for this reason. Speed is strength and it produces confidence in
one’s strength without needing to find a new RM. Likewise, improved consistency
under a weight is evidence of becoming stronger.
Strength is commonly dictated
by weight and volume; aspects that are visible in datasheets and logbooks – do
not be limited by these as quality and control also demonstrate progress. These
things, like bar speed and posture improvement are assessed better visually. Whether
it is watching video of our lifts, or having a coach, or a trusted lifting
friend who knows what they are looking at. Consistency of position, speed, and
overall execution rep to rep and set to set validates these kind of strength
improvements that are typically unseen by the lifter too concerned with what
the numbers show. Often the same person chasing “optimal”.
Stop lifting with
blinders on. There is no right way. The only ‘wrong’ way is to be so limited in
our perspective and understanding of progression that we fail to improve out of
loyalty to a system or approach, or a lack of awareness of our own mindset in
achieving our goals. Are the actions taken in the weight room becoming more
destructive than constructive as we linger on the plateau? If so: change
direction, adjust focus, and regain progress.
Generally
Strong
This is the training
schedule and progression I’ve been using intermittently most often throughout
the development of General Gainz. It is both fun and challenging, two things
that when combined breed progression. Workouts are typically done in 60 to 90
minutes; closer to 90 minutes if I do not super set T3’s, usually three to four
movements but sometimes up to six or seven. (Some days I want a skin tearing
pump, it just feels good.) Take this template as inspiration for your own
Generally Strong training plan.
This is simple in concept
and execution. Using the General Gainz RM ranges and the four actions (Find,
Hold, Extend, Push) I work with a T1 weight until I am able to push it into the
T2 range; this occurs when a 5RM with follow up doubles becomes a 6RM with triples
after. This may take a few workouts, as strength and capacity ebbs and flows
depending on the day; do not be alarmed – progress is being made in some regard,
whether to quality, density, consistency, etc. Apply the same concept to the T2:
develop a 6RM to a 10RM
This scheme emphasizes adding
reps to a RM and increasing volume week over week, holding the same weight rather
than moving opposite ways through the RM range by adding weight weekly while trying
to hold the RM and letting that reduce as intensity increases; both ways of
progressing through the RM range are correct: focusing on volume or intensity additions.
What follows details
adding reps and so pushing a weight higher through the RM scale. Whereas the
opposite would be adding weight and gradually moving to lower, heavier rep
maxes. Both forms of progression are appropriate for Generally Strong, and in
fact both can be used simultaneously for either tier. For example: a lifter
could choose to progress their T1 into the T2 by adding reps while also
improving their T2 by adding weight to those RM’s; seeing those progress into
the T1 after several weeks.
Monitor rest in each tier,
try to keep it low, especially between follow up sets. Should a weight be troublesome
near the end of a RM I know that my strength-endurance needs improvement so I will
reduce rest between singles or half-sets, making it just 45 to 60 seconds
(quite demanding and so effective for improving capacity with that RM weight
belonging to either tier.) That being said, if quality drops with rest
restriction opt for enough rest to maintain a high standard of execution.
Example Progression: [Only
an example. An individual’s weekly progression of find, hold, extend, push may
be different; either faster or slower, depending on various factors. And of
course, you may focus on adding weight rather than reps as above described.]
Week 1: Find 3RM @165 lbs.
(Easy) +1 rep x 3 sets.
Week 2: Hold 3RM @165
lbs. (Easy) +1 rep x 6 sets. (Full extension achieved.)
Week 3: Push 165 lbs. to
5RM (Moderate) +1 rep x 8 sets. (Full Extension.)
Full extension because
the target RM was achieved before a ‘hard’ effort rating; the push effort being
easier than expected.
Week 4: Hold 5RM @165
lbs. (Moderate) +2 reps x 4 sets. (Bridge singles to half-sets.)
Week 5: Hold 5RM @165
lbs. (Easy) +2 reps x 6 sets. (Full Extension again.)
Week 6: Push 165 lbs. to
6RM (Moderate) +1 rep x 6 sets. (Full Extension.)
Extended fully because
the singles felt easy relative to doubles last week. This is a five-rep
reduction in follow up volume, so keep rest between singles low; this functions
as a volume ‘deload’ for this lift while making another training aspect more
demanding: rest (density).
Week 7: Hold 6RM @165
lbs. (Moderate) +2 reps x 4 sets. (Building ‘bridge’ volume by starting at
doubles rather than singles; the effort gap wide enough due to the five-rep
difference and moderate rating.)
Week 8: Hold 6RM @165
lbs. (Easy) +3 reps x 6 sets. (Full extension; now a T2 weight.)
Week 9: Find 3RM @175
lbs. (Easy) [Resume T1 progression similarly as prior eight weeks.]
For some, this may seem
like slow progress, but it is not. The first week total reps performed is just
six at an ‘easy’ rated RM. This weight potentially could have been lifted for a
5RM. That 5RM would have been rated hard so then singles after; likely just 3
to 4 because of lacking capacity – such hard efforts, near our capacity limit,
make Holding, Extending, and Pushing more difficult and slower. Starting with
an ‘Easy’ RM is suggested. The six reps from week one becomes 13 reps by week
four, more than double the training volume. Perhaps rest between sets has gone
down too, simply because the weight ‘mastery’ has improved in this period. And
so, volume and density have progressed; dual progression in the same period
while holding the weight week over week. By week eight the volume at the same weight
has gone up to 24 reps. This would have been totally impossible two months
prior with the ‘easy’ 3RM.
The above T1 progression
mirrors my own, which resulted in my press 1RM adding 5 pounds in a relative
period; I barely failed a near 10-pound PR attempt. It demonstrates how one
would take a weight from the low end of the T1 and bridge it into the low end
of the T2 by adding volume.
For the T2 I have
progressed 150 pounds from an easy six RM to a once performed hard 10RM in the same
period; though I will admit that day felt like a fluke and I was at nearly 10,000
feet lower in elevation than what I usually train at, so bonus oxygen may have
played a factor. Back at home, in the thin air of Colorado ski country, I have a
hard 10RM of 145 pounds and am working that to the extended 12RM range. Then I
will achieve full extension of half-sets of six rep each, performed with limited
rest. Reason being: More volume may be necessary to ‘solidify’ the capacity
improvements made near the 10RM, which is the standard end-range for the T2.
The T1 and T2 movements do not have to follow the same schedule, as one may
progress faster through hold, extend, and push weeks than the other; this is
perfectly fine. Just as one tier may be focused on intensity progression rather
than volume progression as I discussed before.
Here you see that the ‘four
actions’ (Find, Hold, Extend, Push) give us greater flexibility within General Gainz’
already flexible progression structure. Rigidity is often paired with fragility,
ushering failure and along with it plateaus; where no lifter likes to find themselves.
Progression is the only way out and it should be seen in numerous ways, not
only weight or volume, but also rest and rep quality, consistency and patience
(time).
Generally
Strong: A flexible “upper/lower” split.
Example
Workouts
Day
1 (Lower Body and Back (Pulling))
Workout A:
Lift A, B, C RM Targets: 3 to 5RM; followed up with singles. Push singles to
doubles when 5RM+8 singles are achieved, then push to a 6RM. When this occurs,
this weight belongs in Day 1 Workout B as a 6RM+3 reps x4 to 6 sets. At this
time, reset this movement back to a T1 RM weight here in Workout A. Something modestly
heavier than the recently ‘bridged’ weight. This does not have to be all the
way back to a 3RM. Lifters may choose to focus on the 5RM; holding, extending,
then pushing it to a 6RM. Later doing brief periods of 3RM development in the
same manner. (Follow this guidance for the Day 2 Workout A progression as
well.)
Lift A: Front Squat
Lift B: Squat
Lift C: Deadlift
T3 Rep Range Target: 8 to
10 reps average; aiming for 10 and letting subsequent max rep sets land within
that range; ideally keeping effort within one rep of failure. Usually three to
four sets of each movement. Add weight when all sets are easily hitting the higher
end range.
T3a: Weighted Pull Ups
T3b: Barbell Row
T3c: Lat Pull Down
Workout A Variations:
Sometimes the A, B, and C lifts will change to a limited ROM variety, such as
pin squats, block pulls, or deficit deadlifts. I may also choose to deadlift
with a power bar versus a deadlift bar. Likewise, choosing the safety squat bar
instead. (More on this in below ‘variations’ paragraphs.) The A, B, and C lifts
are typically kept the same for Workout A. This is because the ‘big four’
(squat, bench, deadlift, press) are well suited to singles; for this reason,
Workout A is also well suited for cleans and snatches. I have periodically used
cleans in place of deadlifts for Workout A, Lift C.
Workout B:
Lift A, B, C RM Targets: 6 to 10RM; followed up with half-sets. Push RM higher
when six half-sets are achieved. Like Workout A, once the 10RM with fully extended
half-sets (6 total) is achieved reset to a lower (heavier) RM target within this
T2 range. (Follow this guidance for the Day 2 Workout B progression as well.)
Lift
A: Front Squat
Lift B: Squat
Lift C: Deadlift
T3 Rep Range Target: 12
to 15 reps average; aiming for 15 and letting subsequent max rep sets land
within that range; ideally keeping effort within one rep of failure. Usually
three to four sets of each movement. Add weight when all sets are easily
hitting the higher end range.
T3a: Ab Wheel
T3b: Glute Ham Raise
T3c: EZ Bar Curl
Workout B Variations:
I usually vary Workout B lifts every few cycles, which typically last three to
four weeks. For example: Since Workout A has front squat, squat, and deadlift
then Workout B will change to similar variations, usually: SSB Squat, Deadlift,
then Row (pulling row out of the T3 in Workout A and replacing it with
something like 1-arm rows or lat pull downs or heavy variation curls; the EZ
Bar is well suited for this purpose.) Both A and B workouts can be modified to
be squat or deadlift centric. Meaning the lifter could choose something along
the lines of squat, lunge, leg press if desiring their A, B, and C lifts to be
more ‘leg dominate’ than ‘back dominate’ here in Workout B. Because the main
lifts in Workout B are in the T2 this workout is better suited for dumbbell
work than Workout A, whereas that session is usually best when executed with ‘standard’
variations.
The same concept can be
used to change T3’s to personal liking, making it more back, legs, abs or
biceps focused. Similar guidance should be applied to the Day 2 A and B
Workouts, using appropriate varieties.
Day
2 (Upper Body Pressing)
Workout A:
(Same progression guidance as Day 1 Workout A.)
Lift A: Strict Press
Lift B: Incline Bench
Lift C: Bench Press
T3 target rep range and
progression: Same as Day 1 Workout A.
T3a: Behind the Neck Press
T3b: Weighted Dips
T3c: Triceps Push Downs
Workout A Variations
(Cont.): The main lifts here generally change between close grip
or using push press instead of strict press; simply because strict press
development is one of my personal goals. Thusly, it is kept on a less frequent
rotation out of the Lift A slot. However, soon I will have a football bar and
this will be included in the variation schedule; starting with this new bar
first in the T2 (Workout B) then crossing it over into the T1 – opposite progression
across the bridge than previously described; from light to heavy, thus
developing familiarity with the specialty bar through reps practice before
developing maximal strength with the new implement. This also applies to safety
squat bar and other specialty bars. The Slingshot has been used for the flat
and incline bench as similar ‘tool’. I highly suggest using a Slingshot to
develop raw pressing strength. Using these tools, specialty bars and equipment,
first in B Workouts before crossing them over into A Workouts.
Workout B:
(Same progression guidance as Day 1 Workout B.)
Lift
A: Strict Press
Lift B: Incline Bench
Lift C: Bench Press
T3 target rep range and
progression: Same as Day 1 Workout B.
T3a: Rear Delt Fly
T3b: Side Delt Raise
T3c: Overhead Triceps Extensions
Workout B Variations
(Cont.): Here on Day 2, Workout B, I will change the
variations most often based on grip (as I do not yet have the football bar; a
specialty pressing bar.) However, use of
the push press and Slingshot start first here in B workouts. Most frequently
these variations are a close grip incline followed by a close grip or legs up
flat bench. I have from time to time, not as often as row, brought the Day 2
Workout A behind the neck press up from a T3 lift to replace Lift B or C here
in Workout B; likewise, weighted dips. Other lifts I use frequently for Day 2
Workout B in the Lift C slot is landmine press or standing 1-Arm dumbbell (or
kettlebell) pressing.
Recall that quality focus
can be implemented too. So, in both A and B workouts I will modify the RM and/or
follow up sets to be paused or slow eccentrics or very fast concentric phases. The B workout will usually contain the slow
eccentric work in the half-sets whereas the A workout may be kept ‘lighter’ so
as to focus on pauses or those fast concentric phases; this also makes the RM
sets feel ‘easy’ in Workout A relative to the actual load, where simply moving
weight is not the focus: a stable pause or moving the bar quickly is, so the
effort must be adjusted depending on the perception of speed and whether those
reps were actually fast, or actually paused.
Singles with pauses or
speed focus in A Workouts can be monitored easily, set to set, whereas pause
length and speed declines more rapidly in multiple rep sets, such as the higher
RM’s and half-sets performed in the B Workouts. Eccentric tempo control is more
consistently applied in these kind of higher rep efforts, so I am usually doing
slower tempo work in my half-sets; not so much the singles (though the control
through that phase is always important in every rep at any weight.)
Day
3 [Optional Day] (Pulling)
This optional day I run
sometimes, but others may choose to make their Generally Strong schedule a
3-day variation; adjusting their weekly schedule for this session however they
see fit. This makes Generally Strong a Legs, Push, Pull split whereas the two
day schedule makes it an Upper, Lower split. (I typically pair T3 abs with
squat or deadlift workouts, but not always.)
Workout A: Since this day has deadlift
and its variations the squat and its variations remain on Day 1 Workouts A
& B. In a weekly schedule Day 3 workouts should not come before Day 1 Workout
A without a rest or pressing day prior. With my daily training schedule, I
perform a Day 2 workout (either A or B) before and after any Day 3 (A or B)
before cycling back to a Day 1 workout. Though, Day 3 Workout B is not so bad the
day before any Day 1 workout if kept easy enough. This session was a more
frequent workout for me last year, for a reason soon explained.
(Same progression guidance as Day 1 Workout A.)
Lift A: Deadlift
Lift B: Power Clean
Lift C: Weighted Pull Up
T3 target rep range and
progression: Same as Day 1 Workout A.
T3a: Row
(Typically standard version but sometimes Yates
or Pendlay.)
T3b: EZ Curls
T3c: Hammer Curls
Workout A Variations
(Cont.): As previously described the T1 lifts might shift to
a deficit or paused variety. Likewise, for hang cleans instead of those pulled from
the floor. I have also chosen to go with a standard power bar over using the
deadlift bar; same concept for trap bars if available. Recall the brief
discussion on gaining familiarity with a ‘tool’ in an earlier paragraph. Notice
the note about T3a rowing, such guidance can be applied to Day 1 rows if on an ‘upper/lower’
(2-day) split; row variations are encouraged.
Quick cautionary tale: Once
when doing this workout last year, I tore my rhomboid and strained my trap on the
right side. Nearly a year later I am still feeling the effects. Had I not
stubbornly gone for a push from a 3RM to a 5RM with weighted pull ups this
could have been avoided. This injury set back my primary goal substantially:
increasing my strict press. At the time I was pressing 185 pounds for a hard 3RM
at a bodyweight of about 150 pounds. After this injury I could not press
anything more than the bar and up to 85 pounds for a few weeks without great
pain. Within a month I was able to press 95 pounds for a moderate 5RM. At that
point I resumed the General Gainz progression theory and have since built my
press to a 1RM of 205 pounds. However, pull ups and rows can sometimes give me
trouble to this day.
Lesson Learned: Don’t try
to grind out a heavy weighted pull up. Hard becomes very hard then a catastrophe
quickly and painfully.
Workout B: (Same progression guidance as Day 1 Workout B.)
Lift
A: Deadlift
Lift B: Weighted Pull Up
Lift C: Row
(Sometimes making this Yates version or a
clean variety.)
T3 target rep range and
progression: Same as Day 1 Workout B.
T3a: Chin Up
T3b: Cable Row
(Usually V-Grip or Underhand.)
T3c: Cable Upright Row
Workout B Variations
(Cont.): Sometimes I would skip the deadlift and make the
main lifts row, weighted pull up, then bodyweight pull ups or chin ups; those
half-sets at bodyweight would then have a slow eccentric or pause focus, thus
closing the effort gap. Those not as proficient with pull ups may replace the C
lift with a lat pull down variety, same goes for changes in the T3. Of course,
this day could have more biceps than back in the T3; the choice is up to the
lifter.
The Day 3 Workouts A &
B are some of the best ‘back days’ I have ever had in my decade of training.
Not only do they have the variety to hit nearly every angle of our back, they have
plenty of volume to drive strength and hypertrophy. The inclusion of biceps on
these days, in a greater quantity than usual ‘strength’ training plans was also
enjoyable; it is nice having ‘big arms’ (relative to my size that is: 16 inches
cold, weighing 165 pounds. Getting to 17 inches is harder than I expected, but
I am trying: averaging 16.5” pumped.) With the rhomboid tear last year, I now
pair these kinds of T3’s with Day 1 Workouts. Making lower (squat or deadlift
centric) main lifts paired with back and bicep T3’s.
Generally
Strong: Weekly Scheduling
Since training daily, I perform these workouts in this order:
Day 1 Workout A
Day 2 Workout A
Day 1 Workout B
Day 2 Workout B
… Repeat for 200+ days;
sort of. Sometimes Day 3 Workouts.
This kind of high frequency
requires more variation, not just in movements or bar selection, but also
quality factors and volume as well. I may skip the RM effort of all lifts in a
workout, or just one or two of the main lifts; then focusing on the follow up
sets using a held over weight from the prior session. Similarly, I may choose
to only do the RM and skip some or all follow up sets, likewise for the T3. In
these decisions I limit the work performed in a workout, and so conduct a ‘deload’.
This is not necessarily
planned ahead, but determined within that workout or the workout prior, where I
may think to myself: “This RM was harder than expected, I better skip it next
time and see if I can hit the extension of follow up sets first; maybe after
that workout I’ll retry the RM and see if it got any easier.” These deloads typically
last only one to two workouts, so I may limit the volume or intensity of A
workouts then do B workouts normally; then the next rotation through perform
the deload for B workouts instead.
Variation of workout
execution, as discussed previously, is critical for maintaining consistency;
rigidity is the path to failure; progression is easy with variety of movement,
weights, reps, and effort.
Someone employing the
Generally Strong training approach but without daily training may split their weeks
up in these ways. By no means the only options for 7-day scheduling:
Option
A
Monday: Day 1 Workout A
Tuesday: Rest
Wednesday: Day 2 Workout
A
Thursday: Day 1 Workout B
Friday: Rest
Saturday: Day 2 Workout B
Sunday: Rest
Option
B
(Most common 4x weekly training schedule. Example given
also plans for potential Day 3 Workouts; another is given below.)
Monday: Day 1 Workout A
Tuesday: Day 2 Workout A
Wednesday: Rest (Or
Day 3 Workout A, making a 6x weekly training schedule.)
Thursday: Day 2 Workout B
Friday: Day 1 Workout B
Saturday: Rest (Or Day
3 Workout B.)
Sunday: Rest
Option
C
(Can similarly be modified to include Day 3
Workouts.)
Monday: Day 1 Workout A
Tuesday: Rest
Wednesday: Day 2 Workout
A
Thursday: Rest
Friday: Day 1 Workout B
Saturday: Day 2 Workout B
Sunday: Rest
Option
D
(Common for those with 3x weekly limitations or needing
an on/off training schedule due to work, recovery, etc. Those in this boat
desiring a Day 3 workout inclusion should not, just change Day 1 workout’s main
lifts and T3’s to fit more back and biceps work. However, a ‘normal’ Day 3
Workout can be added; this simply extends the training week beyond a standard
7-day calendar week; which is not really an issue.)
Monday: Day 1 Workout A
Tuesday: Rest
Wednesday: Day 2 Workout
A
Thursday: Rest
Friday: Day 1 Workout B
Saturday: Rest
Sunday: Day 2 Workout B
Monday: (Now into
second week) Day 1 Workout A or Rest
Option E
(Example that includes Day 3 regularly.)
If someone wanted to
include Day 3 Workouts consistently their seven-day schedule might also look something
like this:
Monday: Day 1 Workout A
Tuesday: Day 2 Workout A
Wednesday: Day 3 Workout
A
Thursday: Rest
Friday: Day 1 Workout B
Saturday: Day 3 Workout B
Sunday: Day 2 Workout B
Keep in mind the Day 1
workouts are changed to be squat centric and the Day 3 workouts to be more
deadlift centric whenever Day 3 is included in the weekly schedule. This means
the above Day 3 Workout B on Saturday, done after Fridays ‘squat session’ can
have the higher volume back day of rows, pull ups, and the like. This day is
more suitable after any Day 1 session than before. And from my
own experience, a high-volume pressing day after a good back day just feels
awesome. Generally, I do not like hitting squats with a fatigued back, though
if the session the day before was not too heavy then squats should be just fine
the day after. The importance of this nuance is determined by the lifter.
In the same vein, when
Day 2 Workout B has a lot of volume, or was harder than usual, then the RM
effort in Workout A that follows it may suffer; perhaps getting less reps than
desired, or the set being harder than before. When this happens, I will limit
the B workout volume by doing fewer half-sets and keeping those RM efforts easy
to moderate. Since I am training daily these A and B workouts are usually
separated by only a single day, so the adjustment of intensity, volume, effort,
and quality is more frequent. This keeps training consistent, and thus progress.
Furthermore, the kind of flexibility inherent to General Gainz puts ‘failure’
off the table: adjustment in the session is allowed and encouraged. What
matters most is accurately engaging the targets of the workout, which are often
assessed just prior to or in the session; this matters most because accuracy fosters
consistency, an element to the law of progress. Sometimes the RM weight is adjusted,
other times maybe effort, total volume, or rep quality. Where one is prioritized
we limit another, thus achieving progress in various ways.
Yes, to both. Some already
familiar with the GG concept have said it seems less attuned to the needs of a
lifter with the goal to gain size over strength. First, gaining strength on a
surplus of calories will always result in size gains. That being said, of
course more direct training for the specific muscle groups will result in a
greater response from those muscles. Therefore, the T3 is always included in
every workout of mine. Not only for size increases, but so too for corrective
training; like including more upper back work for those who are internally
rotated due to living life at a desk. Similarly, direct hamstring training for squatters
who like me rely on a more upright posture, which naturally pushes knees
forward and so makes the quadriceps stretch and contract through a longer range
of motion; such focus on specific muscles builds and strengthens them – making us
stronger overall. Strength and size walk hand in hand when trained
appropriately, which General Gainz does fantastically (and so too, Generally
Strong).
But should a lifter want
to place more emphasis on gaining mass over improving their T1 rep maxes then
they could easily tailor any GG inspired approach to be built around the T2 and
T3 entirely, then limiting or excluding the T1. Afterall, training volume is a
primary driver of size increase; though it is not the end all be all. Know
this: the T1 does not have to be excluded to bring in more training volume, then
biasing training towards hypertrophy over strength adaptations. Strength is a
skill, which singles after a T1 RM develop greatly, as they provide us opportunity
to fine tune our execution and focus during the lift. But what they also do is
provide us the opportunity to recruit more motor units per rep, achieved
because the heavy loaded compound lift, which we can then modify to be slightly
lighter to then lift it faster. Doing singles with explosive reps is a great
way to get bigger and stronger; bigger coming faster, by my own experience when
super setting explosive singles with a T3.
For example: Performing a
squat 5RM for an easy effort, then following it up with singles, trying for
eight in total; the maximum extension of singles after the 5RM. All of these
move very fast as the RM itself was made easy, so the ‘effort gap’ is wider,
which is then closed by focused attention to explosive reps. After each single
minimum rest is taken as I move to a complimentary T3, usually glute-hamstring
curls performed on my Sorinex roller. (An awesome piece of equipment.) After
these curls I rest until I feel capable of performing another explosive single
rep set of the squat, typically within 1 to 2 minutes. Each T3 paired with a T1
is trained in the usual T3 range of 8 to 10 reps average; trying to hold subsequent
max rep sets within a few of the first set, never pushing to actual muscular
failure, trying to stop one rep shy.
Another example:
Performing the strict press in a similar fashion, with follow up singles done
explosively; or perhaps as a push press with lockout holds and slow eccentric.
This then super set with delt or triceps work; the singles get harder as the
muscle fatigues, which is why the T1 RM effort is kept easy and a quality focus
like fast concentric reps is called for.
Performing antagonistic work
is also encouraged, as I sometimes do by coupling pressing with biceps. For
example: using the same quality focus of fast reps and an easy RM when benching
followed up by singles super set with curls. Or benching with rear delts. Or
squatting with abs. Or deadlifting, pull ups, and rows with triceps. You get
the picture. This is but one way to bias a General Gainz training plan towards
hypertrophy over the development of maximal strength while including the T1
range. But this is not a requirement. A lifter could do multiple T2 lifts in a
workout with no T1’s at all. This then making the training volume much higher,
as is in B workouts detailed above for Generally Strong. Just like the T1 singles
can be super set, so too can the half-sets with similar focus; complimentary or
antagonistic muscle groups are a nuance the lifter must choose. I find the
pumps of doing complimentary groups, like overhead triceps extensions after
bench follow up sets (singles or half-sets) to be insane; a modest decrease in
weight is called for to account for muscle exhaustion.
Keep in mind this
approach is nothing new as bodybuilders have been super setting in this manner
to “pre-fatigue” for a long time now. It is merely an option within the
flexible structure of the GG training concept. Just tonight I super set these
lifts: Deadlift and rear delts, bent over row and glute-ham curls, finishing
with ez bar and dumbbell hammer curls. The results: A fantastic back and arm
pump. I ended the workout feeling closer to my goal of 17-inch arms.
Hypertrophy specific progress was made while also achieving some strength improvement
because my follow up set volume for my main lifts was higher than in previous
workouts. General Gainz works for both strength and hypertrophy goals, it is up
to the lifter to bias their training towards one or the other; but neither can
be achieved without consistency, quality effort, and patience. And of course:
food and sleep.
Fantastic pump.
Conclusion
I do not mean to make a mountain
out of a mole hill with this post, though it is over 11,000 words. It is hard
to explain succinctly; the concept and my 200-day experiment and adventure.
Omitting details of the various ways one can train and progress with General
Gainz is a disservice to those interested and already training like this. Doing
so would also be unjust to the theory. This post is also a reference for me to
go back to, a reminder should I ever need one.
These last 200 days have
gone by fast. The first 100 seemingly slower than the last. These sessions are
achieved in about an hour to an hour and a half tops; but they feel half that.
I am not totally sure why. Maybe it is because my adherence to rest, laser focus
in the session, a home gym, or the simplicity of General Gainz itself; probably
a combination of all. What I love about GG is the reduction of ‘administration’
time: changing weights for drop sets being a major one. Parallel to this:
second guessing the selected or programmed weight for a lift; it is always the
correct weight because follow up action serves to improve performance whenever
an RM is not lifted with desired quality or volume. If I was aiming for a 5RM
but the bar was moving awkward and poorly then no problem: such issues can be
resolved with the follow up singles.
Training every day is
something I have never achieved or thought of until this year. I never
considered it possible before developing GG because most lifting programs are
built around reliance on not-lifting; over prioritizing rest and recovery instead
of performance quality and consistency. Going hard every day, “earning the rest
day”, not being a “pussy”; grinding out weights and reps to adhere to a program
as if the lifter was a forklift, not a complex biological organism – all
totally laughable and ridiculous concepts; progression schemes and notions used
by lesser than coaches and their adopted systems. This I can say because I’ve
trained with great effort and made irrefutable progress without a rest day,
because they do not have to be “earned” to get bigger and stronger – with
General Gainz they are not needed at all.
Sure, some lifters may
require rest, whether out of social or work responsibilities; or for event
training and preparation. A person gearing up for a big powerlifting meet is
going to have to lift near maximal weights, these are seriously draining and
not usually included in a general strength training plan. The feather in GG’s
cap is sending lifters to IPF Worlds and USAPL Raw Nationals; general made
specific to the sport of powerlifting, successfully. Most seasoned powerlifters
already include “off-season” training for this reason. Off-seasons may not need
rest days and in fact many higher-level lifters are training in some way,
shape, or form every day already. Maybe not lifting, but conditioning like sled
drags or light cardio; or perhaps lifting only T3’s or doing yoga as “active
recovery”, reserving the main lifts of the T1 and T2 range for dedicated days.
I am not the first, nor will I be the last to “train every day”.
All I have merely done
here is ‘lift every day’ and made progress as a result of sticking to the incredibly
flexible structure of General Gainz, which provides the opportunity to progress in numerous ways. Not simply adding weight as most off the shelf “programs”
call for. Or throwing gratuitous volume at the lifter with the expectation they
sleep, eat, and grind their way through, eking out progress that then seems
hardly worth it. Training should be fun yet demanding and specific to the
lifter’s goals, who then cannot wait to wake up and train the next day.
I wince a little whenever
I hear about lifters who have grown to hate their training – it should never be
this way. And to be honest, this no-rest-days experiment was in part me trying
to see if I could make General Gainz out to be so bad. Yet it has not and I do
not think it ever will. Each day I look forward to my next session knowing I
will progress in some manner. Maybe not so plainly as adding weight, which is
what the spreadsheet and social media likes to bias us towards, but that is
okay – such focus is too limited for my training purpose: enjoying this hobby
and getting better at it. Generally meaning: to get bigger and stronger. In a
word: Gainz.
If you have found this
post or my other training information helpful, please visit the Gainz Shop over at Teespring and make a purchase. Your support is genuinely appreciated.