Intro
For nearly three years I have trained every day without a rest day. During this period, I used General Gainz to construct and guide my progression. At various points in the previous 1,000+ days I have had different goals. At one point that was improving my heavier T1 rep maxes on chosen lifts, like the press and squat. For 2021 I focused on gaining size, or in two words: body building. (Separated terms because I do not mean the sport specifically, but the goal of gaining muscularity.)
Now, why should you use General Gainz Body Building (GGBB)?
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| End of bulk. 5'5" and 196 lbs. of densly packed manlet. |
Because it worked for me,
and these concepts have worked for my clients. I focused on arms and shoulders
heavily, as those have been lagging body parts of mine for years. Only now do I
feel that they have grown to the point that they are not totally dwarfed by my
traps. My arms went from 16.5”
in late 2019, grew to 17”
by February 2021 (about a month into GGBB) and by August 2021 were nearly 18 inches (both
measurements taken with a great pump). I gained 21 pounds in 2021, only
increasing bodyfat by about 3%, going from 175 lbs. at the start of 2021 to 196 at the end.
The post that follows first provides a quick familiarization with General Gainz as a training framework. This will improve your understanding of the framework, allowing for you to work within it flexibly and progress intuitively. It is important to read that section so that you understand how to tailor General Gainz Body Building (GGBB) to your needs, goals, and achieve progress.
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| My client Ben, who ran a program using elements of GGBB. Read his post here. |
After the familiarization with General Gainz is the GGBB plan, detailed as I roughly followed it, including several variations of the workouts.
What is GGBB?
A form of Volume Dependent Intensity Progression.
· You use the same weight across several workouts until you hit the volume goal you set, then you add weight and start the process over again.
Uses supersets for each workout.
· If you cannot do supersets in your gym, then I am uncertain of how effective GGBB will be for you.
Has no T1 (heavy weight) Rep Maxes.
· GGBB uses the T2 (mid weight) and T3 (light weight) rep ranges. It is not a powerlifting training plan.
Will I get stronger?”
· Yes – with your higher rep maxes, but likely not your 1RM.
Keep in mind as you are
reading is that this is a flexible program developed within a flexible training
framework. It is not so rigorous as Jacked
& Tan 2.0 for example. Because of this high degree of flexibility, I
have gone to great lengths to detail progression concepts and examples so that
you can tailor them to suit your goals and abilities.
Recap of Concepts and Terms
If
you are already familiar with the General Gainz framework, then the following
section is a refresher. I suggest you do not skip this section, as it may shed
light on things that were unclear or previously misunderstood.
Movement Tiers, Rep Maxes (RM), and Follow-up
Sets
In
General Gainz, movements are categorized by type and weight. The weight corresponds
to the Rep Max (RM) you can do with it, rather than a percentage (as is the
case with “classic” GZCL). The first, second, and third tiers are delineated by
how many reps you can do at a weight.
Compound movements, like
squats and press for example, are typically associated with the Tier 1 and Tier
2. They can, however, be trained into the T3 range (which becomes the case in
GGBB). Tier 3 lifts are trained in the higher reps per set range and can be either
compound or isolations. Typically, the T3 are isolation exercises.
Tier 1 (T1) – Heavy Rep Maxes (Not used
in GGBB).
1RM through 6RM. (Typically starting at 3RM.)
*5 and 6RM are “bridge weights”; allowable in both T1 and T2.
After the RM set, determine its effort, then perform
additional follow-up sets of singles only, using the same weight as the RM.
Follow-Up Set Volume: Matching RM is goal. E.g., 3 singles after a 3RM.
Example: 3RM@405 lbs. followed by three singles at the same weight.
Logged as: 3RM@405 lbs. (M (Effort Rating) + 1 (Singles) x 3 (The number of follow-up sets of one rep each, done after the RM, each at the same weight.)
Extension Limit: +3 additional singles beyond the RM.
For example, doing six singles after a 3RM.
Logged as: 3RM@405(M)+1x6
Tier 2 (T2) – Light Rep Maxes (Used for
main lifts in GGBB).
5RM through 10RM. (GGBB extends the upper range well
beyond 10RM.)
After the RM set, determine its effort, then perform
additional follow-up sets of “Half-Sets” using the same weight at the RM. These
can be pushed to “Three-Quarter Sets.”
Follow-Up Set Volume: Doubling RM is goal. E.g., 4 sets.
Example: 10RM + 5 reps x 4 sets (20 reps in follow-up volume).
Logged as: 10RM@225 lbs. (E)+5x4
Extension Limit: +2 additional sets (6 Max). This can increase the volume of the RM by 3 to 4x.
Example 1: 10RM + 5 reps x 6 sets (30 reps in follow-up volume).
Logged as: 10RM@225(E)+5x6
Example 2: 10RM + 7 reps x 4 sets (28 reps in follow-up
volume).
This example uses “pushed” follow-up sets. Making them ¾ of the RM value rather than ½. When choosing this option, start with fewer follow-up sets, as the fully extended amount of six sets may not be necessary.
Logged as: 10RM@225(E)+7x4
When ¾ sets are fully extended: 10RM@225(E)+7x6 (42
reps follow-up volume).
The T2
can be pushed into the T3 range, thereby performing T2 RM sets beyond 10. This
is the case with GGBB. Likewise, the follow-up sets can be pushed from
half-sets to three-quarter sets to max rep sets. By doing so, the volume limits
of General Gainz increases, allowing for volume ranges that are commonly
associated with body building training.
Performing
¾ sets instead of ½ sets is going to reduce the “effort gap” (described below) and
is a good option for when your RM’s go beyond 10. The higher the RM, the wider
the effort gap will be when doing ½ sets. Therefore, ¾ sets can be used to keep
volume high and the effort gap small.
As the RM’s reach the T3
range, the teens and perhaps 20’s, then making the follow-up sets performed for
max reps becomes a good option.
Tier 3 (T3) – Very Light Rep Maxes and Max
Rep Sets (MRS)
11RM
and higher.
Follow-up sets are often completed as MRS (or each set an “AMRAP” – As Many Reps As Possible). These MRS are given a target rep range and effort. Effort rating is applied to each T3 set to ensure these are not pushed to failure in every workout. Typically the T3’s are capped at an easy to moderate effort, as in GGBB they are used within supersets to fill the effort gap.
Example: 25 lbs. 12 to 15 @ (M, effort) x (desired rep range per set) x 4 (total number of T3 sets completed).
Logged as: 25xMRS(M)x15/15/13/12 (The actual reps per MRS.)
Effort Rating
Rate the effort of a T1 or T2 lift based on the RM set.
For T3 movements, each set should be done at the same effort since these are done as MRS within a given rep range.
Examples show effort in parentheses after the RM
weight: (E), (M), or (H).
(E)asy (2 or more reps
in reserve at similar quality; technique, tempo, etc.)
(M)oderate
(1 rep in reserve at similar quality.)
(H)ard (0 reps remaining
at similar quality.)
The accuracy of these
ratings improves as you use the Find, Hold, Extend, Push (next section) actions
to progress weight and volume. Last week’s “hard” rated set may be pushed this
week for an additional three reps, giving clarity that last week wasn’t as hard
as you thought.
Accurately determining
effort is an advanced skill, it takes practice, and like any well-developed
athlete, practice sometimes requires actual failure because doing so highlights
the limitations of capacity and skill. Once the knowledge of those limits is
had, then pushing those limits can be achieved. This should be done as safely
as possible, of course, but without knowing what failure is – you cannot
accurately determine how close you are to failure.
The reason why effort is associated
with the T1 or T2 RM set and not their follow-up sets is because after an RM
the follow-ups will be relatively easy. This is called the “Effort Gap.”
Effort Gap: The difference in reps from the RM to the reps per set in its follow-ups.
For example: A 5RM followed up by singles has an effort gap of four reps, and a 10RM followed by half-sets of five reps each has an effort gap of five reps.
The effort gap reduces
the relative intensity and proximity to failure of most of the volume in a
workout. This in turn reduces the felt fatigue during a workout, allowing for
higher rep quality and more focused intent when executing the lift. For
example, the reps in a hard 5RM slow as the set continues. But when following
up that RM with doubles at the same weight, those sets of two reps remain fast.
By not approaching failure on most of the sets, recovery debt stays low, while
training volume can steadily increase.
In the effort gap, apply a
specific lift quality to the follow-up sets. For example, making the half-set a
slow tempo, or paused, or applying compensatory acceleration.
Likewise, because the effort gap reduces the relative intensity, your technique
should be at its very best. Additionally, the effort gap can be filled by doing
supersets, as is the case with GGBB, described in detail below.
The number of follow-up
sets may be limited by the effort of the RM set. For example, if your 10RM was
hard (H) you might only complete four follow-up sets before those too, due to
fatigue, approach the same level of effort. Stop performing follow-up sets
before they match (or exceed) the effort you determined the RM to be.
Too few follow-up sets can
be mitigated by extending rest between those follow-up sets, thus allowing for additional
follow-up set volume. Considering this option, be hesitant to increase rest, as
that decreases training density, thus reducing the effectiveness of follow-up
set volume developing RM set capacity. By keeping rest limited, you can
maintain or increase training density, developing the ability to push a weight
from a low RM to a higher RM, e.g., making your 6RM eventually be your 20RM.
Rest Guide
Rest should
be limited after the RM set and the subsequent follow-up sets, either singles (T1)
or half- and three-quarter sets (T2). If at first the rest is greater than
given here, consider using lighter (and therefore easier) weights relative to
your RM ability; then allowing for you to perform more follow-up sets with shorter
rest periods, thus developing your work capacity with a weight.
T1: 3
minutes or less between sets.
T2: 2
minutes or less between sets.
T3: 90
seconds or less between sets.
When
performing supersets, as is the case with GGBB, limit the rest between
exercises in a superset as little as possible. Then follow the above guide for
rest between supersets. This should allow you to return to your T1 or T2 lift’s
follow-up sets with a fair amount of rest. Remember, the effort gap widens as
the RM increases, therefore, you are provided an opportunity to work on developing
your conditioning by focusing on limited rest; a means to close the effort gap.
Find, Hold, Extend, Push (F/H/E/P)
These
are the four actions that are used to progress through the General Gainz
training framework. By using these you can increase weight, reps, sets,
increase or decrease the effort of the RM, improve training density (time/volume),
and ability (technical quality or a skill with a weight, such as pauses or tempo).
Find: Finding a weight for a given RM. This may fluctuate depending on fatigue, hydration and nutrition, stress, etc.
Example A: After warming up over several sets, increasing weight in each, you find your 10RM to be 315 pounds. You rate it an easy set and log it as: 10RM@315(E).
Example B: You push the RM and far exceed your expectations, finding the weight at a much higher RM. To limit the volume of the workout and use an intensity that was planned for/expected, you add weight after the RM and perform the half-sets that are associated with the original RM target (that you exceeded). Here you are holding the follow-up volume while finding a weight more appropriate for it.
This was a rarity for me. But it looks like this:
Push RM target: 10RM@195 lbs. with easy effort. Actual RM achieved: 14RM with easy effort. Rather than perform half-sets of 7 reps each, I would add weight and stick with half-sets of 5 reps, perhaps using 205 or 215 lbs.
Hold: Holding a weight, an RM, effort, or the follow-up volume from the previous workout. Multiple actions may be held from one workout to the next but progressing one to two actions should be attempted while holding some other metric.
Example A: You hold the 315 pounds from the previous workout, and because it was then rated easy, you intend to push the weight to a higher RM.
Example B: Holding the 315 pounds from the previous workout, you extend the number of follow-up sets from four to six sets, then meeting the standard limit of follow-up set volume. Remember, these are sets done after the RM using the same weight.
Example
C: Because the last workout had an easy RM, you decide to hold the
volume (keeping both the target RM and number of follow-up sets the same) while
finding a heavier weight for the RM. Here, you may also intend to hold
the effort the same as the last workout or push that effort to a more
difficult rating, thereby increasing the chances of a successful new RM at a
heavier weight.
Extend:
Extending the number of follow-up sets done after the RM set. To do more
sets, perhaps you might need to extend the rest between those sets to
limit fatigue and maintain rep quality.
Example:
Holding the same RM and weight from the previous workout, you extend
the number of T2 follow-up sets from the usual four to the max of six follow-up
sets.
Push:
Pushing the reps in a set to a higher amount. This can be applied to the
RM set and the follow-up sets. Similarly, effort can be pushed from easy to
moderate to hard, thereby increasing the chances of an RM to increase in
weight. You can also push the rest lower, thus increasing workout
density; a means to improve your work capacity.
Example
A: Holding the weight from the previous workout, you push 315
pounds from an easy 10RM to a likewise easy 12RM. This is holding the
weight and effort while pushing that weight to a higher target RM.
Example
B: Holding the 10RM@315(E) and four follow-up sets from the previous
workout, you push the follow-up sets from five reps each to seven reps
each. This is pushing the follow-up set volume without extending
the number of sets by making the half-sets increase to three-quarter sets.
Logged
as: 10RM@315(E)+7x4
Once weights get into the
teen RM range, each set can be performed as a RM. This makes each set a Max Rep
Set (or multiple “AMRAPs”) at the same weight. This format was previously
discussed in my program Volume
Dependent Intensity Progression (VDIP), from which
General Gainz evolved.
Example Volume Progression
Quick reminder: GGBB has no T1 lifts (1 to
6 RM + singles at the same weight).
T2
The
T2 progression for GGBB extends the RM range. At the low end, the heaviest
weight used for GGBB, the T2 should be trained with a 6RM followed by half-sets
of three reps each. But, as the weeks progress, this 6RM should be pushed to a
higher RM, and the follow-up sets accordingly. That ability is developed
through the four actions of: Find, Hold, Extend, Push.
In GGBB, the T2 lifts can
start at a 6RM and be pushed to a 12RM, and if desired then be pushed towards a
15 and even a 20RM. Over several weeks, this makes the rep ranges T3’s, but the
lifts, being more compound in nature (versus isolation exercises), are better
identified as T2’s throughout the program.
Below
is an example T2 progression that follows the Find, Hold, Extend, Push (F/H/E/P)
model of progression. Later in this post, specific progression examples for
GGBB are detailed. This is just an example for one T2 lift across six weeks progressing
by F/H/E/P.
Week 1: Find 6RM at Moderate Effort, Follow up
with four half-sets.
Example:
6RM@225 lbs.(M)+3x4
Week 2: Hold weight, Hold 6RM, Find
effort (now easier, ideally), Extend to six half-sets.
Example: 6RM@225 lbs.(E)+3x6
Week 3: Hold weight, Push 6RM, Finding
it as a new 8RM, Find effort, follow up with four half-sets.
Example: 8RM@225 lbs.(M)+4x4
Week 4: Hold weight, Hold 8RM, Find
effort (easier now, ideally), Extend to six half-sets.
Example: 8RM@225 lbs.(E)+4x6
Week 5: Hold weight, Push 8RM, finding
it as a new 9RM, Find effort, follow up with four half-sets.
Example: 9RM@225 lbs.(M)+5x4
In this example, since the RM is an odd number, the
half-sets can be rounded up or down. If the RM was easy or moderate, round up
for the follow-up sets. In the case that the RM was found at a hard effort, round
down the follow-up sets, as it would allow for a wider effort gap, making room
for more follow-up sets (extend) and/or a greater focus on rep quality,
such as pauses, tempo, etc.
Week 6: Hold weight, Push 9RM to 10RM, Find
effort, follow up with four half-sets.
Example: 10RM@225(H)+5x4
Here, you have pushed
the RM in back-to-back weeks. Not a problem. Perhaps last week’s goal was a
narrowly missed 10RM. But because you rounded up those half-sets after a
moderate RM last week, and are handling the same weight again this week, you
had the confidence and ability to hit that 10RM target.
The above six weeks of
training added four reps to your RM ability with 225 pounds and improved your
capacity at that weight from 18 reps (6RM+3x4) to 30 reps (10RM+5x4).
The
above progression is simply an example to demonstrate how the Find, Hold,
Extend, Push, actions can be implemented from workout to workout. While
that example shows biweekly pushes towards higher RM targets, you can choose to
push as you feel able, perhaps weekly. What is outlined above is but a more
conservative progression, as it alternates between the four actions. This can
allow for longer, more consistent progression of a weight to a higher target
RM.
Maxing out effort and
volume in the same workout each week should be avoided, as that will likely
reduce the rate of progression by increasing your recovery debt.
While
the above six weeks can guide your GGBB progression, it is not the only means
to do so. Keep in mind that it is just an example of the progression concept.
To progress, it is best to determine what is feasible in an individual workout.
Not every lift will be able to be pushed to a higher RM each week. You may find
that while pushing the squat RM, bench press may need to hold the RM target and
instead extend the number of follow-up sets, or push those sets from half- to three-quarter
sets.
Later
in this post is a similar weekly progression for GGBB which I found helpful as
an outline to roughly follow. But again, some deviations were made in workouts
based on the individual lift; how it was feeling that workout, my performance
in the previous workout, and what seem to be the most achievable action (F/H/E/P)
to both execute and recover from.
T3 Progression
T3
progression is similar in nature to the T2 progression described in the
previous section. The main difference is that the T3 is performed as Max Rep
Sets (MRS; each set an AMRAP) rather than having an RM followed by half- or
three-quarter sets. This is because, as mentioned above, the effort gap grows
wider as the reps increase in the RM set. Therefore, it is better to identify a
target rep range and target effort, then to find a weight to use for the sets.
All sets for a movement should use the same weight.
For the T3, each set
should be in the 10 to 20 reps per range. (Sometimes this can go heavier, but
not for GGBB.) A good way to progress the T3 is to push a weight within a rep
range, from the low end to the high, trying to make all MRS the limit of the
range. Not every set may be 20 reps at the start. For example, the first set
might be 20 reps, but subsequent sets reduce in reps as fatigue increases.
Example: Example: 20 reps (set 1)/18 reps (set 2)/17
reps (set 3)/15 reps (set 4).
Logged as: 20/18/17/15.
Over several workouts all
sets increase to 20 reps (using the same weight for each set). Then the weight
increases.
Week 1: 25 lbs. x20/18/17/15
Week 2: 25 lbs. x20/19/18/15
Week 3: 25 lbs. x20/20/18/17
Week 4: 25 lbs. x20/20/20/20
Across
those four weeks, perhaps only the last week called for hard effort in the T3. So,
maybe the first or second week could have been all 20’s, but then effort would
have been exceeded, impacting recovery more than desired. But, by the fourth
week, hard effort was the goal, so the limit of the MRS range was achieved (and
perhaps easier than expected – thus improving your ability to accurately gauge
effort in future workouts).
Consider reducing the target
rep range also, as that allows for a much larger weight increase. Maybe in the
first cycle the T3 rep range for an exercises is 15 to 20, but in the second
cycle that is reduce to 12 to 15. Such allows for greater intensity progression
from cycle to cycle by reducing the volume rather than holding it for the repeated
cycle.
As for the number of T3
sets to complete, this can vary depending on the volume of the previous
exercises. For example, if you had extended the number of follow-up sets for a
main lift, then you may find that the T3’s towards the end of a workout may be
harder, as fatigue is therefore higher. In such case you would complete fewer
T3 sets, perhaps limiting the total number of T3 exercises you do. (I do this often
when fully extending the T2 volume.)
Simply put, initial T3
sets may be more reps while the latter are fewer reps per set. Reps per sets do
not have to be equally distributed. Find a weight within a given range in the
first set, and work to maximize the volume within that range in the following
sets using that same weight.
Typically, a T3 movement
has three to four sets, but if the T2 was extended, try matching the number of
T3 sets, thus maintaining supersets. (In practice, I have done much, much more –
likely not the best choice at the time.)
When executing a GGBB
plan, remember, do not push each T3 set to failure. These supersets fill the
effort gap of the T2 follow-up sets, increasing the overall effort of the two
lifts when combined. Likewise, when rest is limited, training density increases
(as does the intensity of the pump). Keep one to two reps in the tank on each
T3 set, thus making most of your T3’s sets in that easy to moderate range.
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| With a ridiculous arm pump and supreme angles. |
General Gainz Body Building – The Plan
Progression Summary
The
below examples do not have to be where you start and end with your Rep Maxes. This
is simply to provide an initial understanding of how your lifts are to progress
in GGBB. More details and options are described in the following sections.
T2 Example: Starting the
first week with an easy 6RM, hold that weight across several workouts while
trying to push it to a 10RM. Once that goal RM has been achieved, add weight,
restarting the find/hold/extend/push progression for that lift.
T3
Example: Starting the first week with a weight you can perform 20 reps with in
the first set, try to make all follow up sets fall within the 15 to 20 rep
range. Hold that weight across several workouts until all sets are 20 reps, then
add weight.
Schedule – Day 1 (A, B, or C), Day 2 (A,
B, or C), Day 3 (A, B, or C), Day 4 (A, B, or C).
GGBB
is a body part split. In that regard, GGBB is no different from many popular
splits. It trains one or two muscle groups per workout – sometimes three, if I
included ab work in place of something else (detailed more below). GGBB is a
four-day training schedule with each day focusing on a set of muscles, such as
an “Arms” workout. Could there be a 5th or 6th day built
around chest alone, or abs? Sure. But that’s not what I did. Additionally,
having too many dedicated days lessens training frequency. Because I was not
taking rest days, I found that a four-day split was plenty enough for both
recovery and frequency.
Each day has a few
options. The listed exercises are also options. I’ve found these pairings
helpful for myself and my clients, but they are not mandatory. These workouts and
movements would rotate as I felt necessary, based on recovery. This allowed me
to put more work into those muscles that were recovered, while limiting the
work performed on those muscles that I felt needed a bit more time. Keep in
mind that I am writing from the context of training daily. You may not have to
or want to rotate these options as I did.
For
example: If my abs were well recovered, I may be able to train them twice in a four-day
period. Likewise for arms, legs, back, or shoulders. Since my goal was to add
size to my shoulders and arms, I tended to focus on those muscles more than my chest
or legs.
What matters is not the
exact schedule adhered to, but instead how much you can train a well-recovered
muscle group. If your legs are not recovered, then don’t destroy them. Do a
different workout (even if that means interrupting the regularity of the
schedule). All A workouts do not have to be done in the same week, nor B or C.
The training week can comprise of Day 1A, Day 2C, Day 3B, Day 4A (the letters
denote options). What matters is that you put in the most work possible while
maintaining good recovery between workouts. The options below (A, B, C) are laid
out to show and explain how and why some workouts would be adjusted to account
for maximizing both work and recovery in each four-day training week.
For example, if my legs
were not recovered, then I would split that session into legs/back/abs or do an
arm day instead (as those seemed to always recover within 48 hours). After an arm
workout, my legs would usually feel recovered by the next day, so I would train
them. But if not, I would do a back workout, as that was never hindered by an
ad hoc arm workout that was performed ahead of schedule, therefore giving my
legs two extra days of recovery. But rarely did it take more than two days to
recover from any workout.
Different pairing options
are listed because I went through a few iterations of GGBB in 2021. Why I
changed things, and when, mostly depended on whether a muscle had recovered or
not. If not, for example, should my abs be sore and weak, then I would skip abs
and instead do more back work alongside training leg isolation exercises such
as leg press and hamstring curls. Alternative exercises can be substituted to
your liking and ability. Just match the muscle group to the associated
exercise. Don’t like dips? That’s fine, you can do decline bench instead. Abs
sore from weighted crunches? Try a different ab exercise instead. Same for any
other muscle group.
Each
workout has four supersets, but as written above, should in-session fatigue be limiting
your ability to perform the final superset, then it would be okay to reduce the
number of sets for those exercises – or skip that fourth superset altogether. What
matters is putting in the most work you can recover from and trying to do more
work each week. Some workouts I would group the last four exercises into a
circuit and try to get them done as fast as possible. Fun, but nauseating
(especially on leg days).
Remember that not every
exercise must find a new weight for an RM each week, or push to a higher RM
weekly, or increase effort, or extend the number of sets every week. There are
other means to progress, like density (limiting rest), and ability (doing the
exercise better). In the context of ability, developing the “mind-muscle
connection” is a fine goal when executing a GGBB workout. I know that in 2021 I
found myself better able to achieve a stronger, tighter, and longer muscle
contraction. My pumps got better and because of that, I got bigger #broscience.
Intelligently use the
four actions (FHPE) to progress each week, whether by intensity, volume, or
density (by limiting rest), or ability (by focusing on a specific lift quality,
such as pauses or tempo, thereby increasing skill). Those last two, density and
ability, are two fantastic aspects of progression that are often overlooked. But
thankfully, the T2 follow-up sets provide an effort gap that needs to be filled.
With GGBB, I encourage doing so with density and ability progression while
performing supersets. Then every 2nd or 3rd week you can
likely add weight (Find) or reps (Push and/or Extend) to either the T2 or T3 without
any excess recovery debt.
Day 1A – Legs & Abs [Example workout.]
This option has more leg
volume. I like training abs with legs, but with the volume biased towards legs.
Sometimes Day 1 was all legs and no abs because my abs had not recovered yet. That
meant I would do ab work a few days later. That most often was with my Day 3. This
example has five leg and three ab exercises.
Superset 1: T2a: Safety Bar Squat / T3a: Ab Wheel
Superset 2: T2b: Romanian Deadlift / T3b: Standing
Cable Crunch
Superset 3: T2c: Leg Press / T3c: Hamstring Curl
Superset 4: T3d: Standing Calf Raise / T3e: Straight Arm
Cable Twist
Day 1B – Legs & Back [Example workout.]
If my legs and abs were
not well recovered, then I would perform a workout like this. It trains back
with fewer leg exercises than the A option detailed above. In this example,
there are four leg exercises paired with four back exercises. In a workout like
this I would limit the sets for leg exercises and do more sets of back
exercises instead. Perhaps just three or four follow-up sets for leg exercises
and six for back.
Superset 1: T2a: Squat / T3a: Pull Ups
Superset 2: T2b: Romanian Deadlift / T3b: Chin Ups
Superset 3: T2c: Leg Press / T3c: Lat Pull Down
Superset 4: T3d: Hamstring Curl / T3e: Horizontal
Infinite Rope
Day 1C – Legs, Back, & Abs
Three major muscle groups
were the most I would train in a single workout. This was not the most common
option I chose for Day 1 for that reason. But when I felt that my legs needed a
bit more time, and back as well, I would divide the workout in such a manner to
limit how much training stress this workout produced for any of the three
muscle groups. This example has two leg, three back, and three ab exercises.
Superset 1: T2a: Squat / T3a: Pull Ups
Superset 2: T2b: Safety Squat Bar Step Up / T3b: Chin
Ups
Superset 3: T2c: Lat Pull Down / T3c: Standing Cable
Crunch
Superset 4: T3d: Ab Wheel / T3e: Ab Straps Knee Tuck
Day 2A – Shoulders [Example workout.]
Since one of my two goals
in 2021 was to grow the size of my shoulders, this was a dedicated shoulder
workout. It uses a variety of vertical pressing and deltoid isolations. As with
the above Day 1 options, it would be adjusted per my recovery. The
complimentary supersets (pairing two exercises that train the same muscle) that
make up this workout produce an awesome pump. More on complimentary and
antagonistic supersets in the following section. This example has four vertical
pressing exercises (counting the incline angle T2b and T3d), and four deltoid
isolation exercises.
Superset 1: T2a: Behind the Neck Press / T3a: Cable
Rear Delt Fly
Superset 2: T2b: Incline Bench Press / T3b: Cable
Lateral Raise
Superset 3: T2c: Dips / T3c: Cable Front Delt Raise
Superset 4: T3d: Feet Elevated Push Up / T3e: Lateral Delt
Isometric Hold
Day 2B – Shoulders & Chest
If my shoulders were not recovered,
which I could usually determine by how fast the warmups were moving, or if I had
some lingering soreness, then this would be the option I chose. Chest was not a
focus of mine, so I did not do much flat benching – but you could if so
desired. This workout and the next one are suitable examples. It has two
vertical pressing exercises, two horizontal pressing, three delt isolation, and
one pec isolation exercise.
Superset 1: T2a: Press / T3a: DB Lateral Raise
Superset 2: T2b: Incline Bench Press / T3b: DB Front
Delt Raise
Superset 3: T2c: TRX Push Up / T3c: DB Rear Delt Fly
Superset 4: T3d: Cable Chest Press / T3e: DB Pec Fly
Day 2C – Shoulders, Chest, & Abs
Like with Day 1C, this
workout splits the work into three muscle groups. Again, because growing my
delts was a major focus, I was trying to train them as frequently as possible.
But if I could not perform that much work, because I had not recovered entirely,
then a workout like this was suitable. It has three pressing exercises (two
vertical, one horizontal), one pec isolation exercise, and four ab exercises.
Superset 1: T2a: Press / T3a: Standing Cable Crunch
Superset 2: T2b: Incline Bench Press / T3b: Ab Plank
(Front & Sides)
Superset 3: T2c: Cable Chest Press / T3c: Decline Sit
Up
Superset 4: T3d: Cable Pec Fly / T3e: Copenhagen Plank
Day 3A – Back [Example workout.]
This workout is all back
exercises, though the muscle clean does have the legs involved. For the most
part, the weights were not challenging for my legs when doing muscle cleans, but
it was for my back. That movement is a cheat code for upper back development.
This workout produced an incredible back pump. Something I credit to the complimentary
supersets that make up the entirety of this workout.
Superset 1: T2a: Muscle Clean / T3a: Pull Ups
Superset 2: T2b: Barbell Row / T3b: Lat Pull Down
Superset 3: T2c: Cable V-Grip Row / T3c: Infinite Rope
Superset 4: T3d: Chest Supported DB Row / T3e: DB Shrug
Day 3B – Back & Legs
Some argue that deadlifts
belong on leg days. I prefer it on back day, as I feel it trains my back a bit
more than legs, but admittedly my hamstrings do get lit up when deadlifting. I
could see a sumo deadlifter doing more of that variation on their “leg days” as
it does hit the quads a bit more than pulling conventional (as I do, and at
least from my experience). This workout splits the volume between back and
legs, with the heavier movements (T2) being dedicated to the back, and the T3’s
being biased to the legs. I found that this was a nice compliment to nearly any
Day 1 choice, as it rounded out the leg volume, while also getting in a solid
amount of work for the back. This example has four back exercises and four leg
exercises.
Superset 1: T2a: Deadlift / T3a: Pull Ups
Superset 2: T2b: Barbell Row / T3b: Leg Press
Superset 3: T2c: Lat Pull Down / T3c: Bulgarian Split
Squat
Superset 4: T3d: Hamstring Curl / T3e: Quadriceps
Extension
Day 3C – Back, Legs, & Abs
Like with the previous C
options, this workout splits the volume into three major muscle groups. Again,
this was chosen if I was behind on recovery, particularly for my back. It has
three back, three leg, and two ab exercises. As with other C examples, because
the training volume is divided three ways, recovery for any muscle group after
this was not be an issue. Keep these C options in mind when training, as they are
still good workouts and help maintain a higher training frequency for the muscles
while limiting the total stress on any one muscle group. If I knew I wanted to have
a high-volume arms workout the next day, and a high-volume leg workout the day
after, then this would be my choice because those two muscle groups have a more
limited role in this Day 3 option.
Superset 1: T2a: Pull Ups / T3a: Leg Press
Superset 2: T2b: Barbell Row / T3b: Standing Cable
Crunch
Superset 3: T2c: Lat Pull Down / T3c: Ab Wheel
Superset 4: T3d: Hamstring Curl / T3e: Straight Arm Cable
Twist
Day 4A – Arms
(Antagonistic movements)
Because one of my main
goals was to grow my arms (along with shoulders) in 2021, I tried to keep Day 4
as strictly as possible dedicated to arms. Now, of course, my Day 2 (shoulders)
and Day 3 (back) workouts had arm work already. But my arms would typically
recover from those in time for the pump-fest that was always Day 4.
Notice that there are
still T2a and T2b movements here, but no T2c. This is because the T2a and T2b
lifts are heavier, but a third (or fourth) T2 in the arms workout was just too
fatiguing for me. So, the Day 4 Arms workouts have more T3’s than the previous
Day 2 and Day 3 workouts. Also, those previous days have a third T2, which tended
to be enough of the heavier weights anyways.
With the T2’s on this
day, I liked going heavy by using some cheat. Examples would be an EZ bar cheat
curl or doing overhead triceps extensions with some leg drive.
What I tended to alter
about this day was trying out different kinds of supersets. These would sometimes
pair free weights with bands, or bands with cables, or bodyweight with any
other implement. I also experimented with pairing complimentary and
antagonistic movements in a superset (shown in B and C examples). The Day 4A
workout has four supersets of antagonistic movements, meaning the exercises in
a superset train the opposing muscle group – biceps and triceps in each
superset, for example.
Superset 1: T2a: EZ Bar Curl / T3a: Cable Triceps Push
Down
Superset 2: T2b: EZ Bar Overhead Triceps Extension / T3b:
Cable Curl
Superset 3: T3c: Band Curl / T3d: Band Triceps Push
Down
Superset 4: T3e: DB Hammer Cheat Curl / T3f: DB Skull
Crusher
Day 4B – Arms (Alternating
complimentary movements) [Example
Workout.]
These
supersets are composed of two exercises that train the same muscle group. The
biceps and triceps alternate each superset; superset 1 and 3 (biceps), superset
2 and 4 (triceps). When doing these, I would pair two different implements
together, like bands and dumbbells, and isometric exercises, like flexed arm
hang, with movements like bands or cables. Pairings like these produced a
fantastic pump. I would say even better than the antagonistic format from Day
4A, which I find more common in “bodybuilding” training.
On the downside, this
format would also result in faster muscular failure than in Day 4A because the
time under tension for a muscle throughout a superset is much greater. Even
with alternating supersets between biceps and triceps, I found the last few
sets for each muscle group to rapidly drop in reps and rep quality.
I highly recommend trying
to include a workout like this in your GGBB schedule as much as possible, at
least for arms (but it is also very effective for legs, shoulders, and back).
Superset 1: T2a: Cable Curl / T3d: Flexed Arm Hang
Superset 2: T2b: EZ Bar Overhead Triceps Extension /
T3b: Band Triceps Push Down
Superset 3: T3c: EZ Bar Curl / T3a: Band Curl
Superset 4: T3e: Cable Triceps Push Down / T3f: Infinite
Rope Pull Down
Day 4C – Arms (Antagonistic
& complimentary movements)
This
workout blends the best of the previous two. Like the two above, I got a great
pump, but I could usually also get in more total reps before my arms were too
fatigued to even get to 90-degrees. The first two supersets are antagonistic,
like Day 4A, and the last two are complimentary, like Day 4B. Those last two supersets
rapidly produced a great pump after it had been primed by the first two. This
format was used later in 2021, as I had not thought to combine the two kinds of
supersets into one workout.
Superset 1: T2a: Barbell Cheat Curl / T3a: Band
Triceps Push Down
Superset 2: T2b: Barbell Cheat Overhead Triceps
Extension / T3b: Band Curl
Superset 3: T3c: Cable Curl / T3d: Football Bar Curl
Superset 4: T3e: Cable Triceps Push Down / T3f: Football
Bar Skullcrusher
Schedule recap
Remember
that not all A workouts have to be done, then all B, then C. These are merely example
options that you can adjust yourself and perform in the order that best suits
your schedule and recovery. If your leg workouts take longer, and you only have
that kind of time on the weekends, then you can change that do be your Day 4,
which may be done on Saturday or Sunday. It does not matter what the day or
order is so long as you can put in the work consistently and recover just as
well.
Maybe you prefer to train
arms more directly than legs, that’s fine – it is your goal (as it was mine).
To do so, limit your leg training (perhaps by always running a Day 1C inspired
layout) while increasing the frequency of your arms workouts. Perhaps by doing
a Day 4 workout more often, for example: Day 1C, Day 4A, Day 2A, Day 3A, Day 4B,
Day 1C, Day 4C… so on and so forth – that’s three arm workouts in seven).
Complimentary and Antagonist Supersets
Note the use of
antagonistic and complimentary supersets in the above examples. Not every
superset has to be one or the other. Not every workout needs to have either. For
example, I do not consider doing pull ups with squats as either complimentary
or antagonistic. That is more of a metabolic superset, meaning you are training
two different muscle groups (typically large ones, like legs and back), nearly
without hindrance to each other, thereby maximizing the workload of the
workout. A squat and pull up superset can get tough in terms of conditioning,
but the movements themselves are not really inhibiting the performance of the
lift they are coupled with, as the muscles being trained in the superset are
not fatiguing the other.
As for complimentary and
antagonistic supersets, I have I found each beneficial in generating a skin
tearing pump and for improving the capacity of the muscles being trained. Try
these for your legs, shoulders, and back, in addition to arms workouts. Experiment
with what gets you the best pump and do that. After a few months that may
change, so try a different pairing and method of execution (such as tempo,
isometrics, bands instead of straight weight, etc.) After a few weeks of
consistently doing the new pairings observe whether the change benefits you.
Complimentary Supersets: Are
two movements in a superset that train the same muscle, but through different
means. That could be a different kind of resistance, like bands and weight, and/or
two different variations of a movement, such as football bar hammer curls and band
hammer curls. The benefit of this, besides the pump, is that it increases the
training capacity of that specific muscle group by lengthening the time under
tension.
Antagonist Supersets: Are
two opposing muscle groups trained in the same superset. Such as doing biceps
curls and triceps push downs. These can use the same kind of resistance, such
as bands, or two different kinds, like cables and bodyweight. I find these
especially beneficial for legs, as I squat high bar, which is quad dominant, so
I would pair squats with hamstring curls.
Progression
Using
the General Gainz framework, and the Find/Hold/Extend/Push actions, progress the
movements by volume until you hit a target Rep Max for T2 lifts, and complete a
desired total rep volume for T3 lifts.
Early in the training
period, the T2 RM targets and the T3 rep totals should be low, near the base
volume; 6RM for T2 and 30 reps total for T3. As the weeks progress, the T2 RM’s
and T3 rep totals should be pushed higher. But you may choose to start at a
10RM for T2’s and 40 reps total for the T3 based on your current work capacity.
That’s fine, just don’t start beyond your existing work capacity and recovery
ability – why I suggest starting low and gradually pushing reps higher each
week.
As you increase volume weekly,
the weight should be held (staying the same) until you hit your volume
goals. Getting more volume in can be done by pushing the T2 and T3 reps
per set higher. Additionally, there is the option to extend the number
of sets by doing one to two more sets with the weight from previous workouts.
Below is an example progression
using the GGBB volume ranges (which calls for no T1 range lifts) but extends
the T2 and T3 ranges well beyond the standard ranges given in the original GG
post (and typical for other GG inspired training plans).
Example Four Week GGBB Progression
[Movement, Target RM, Weight, Effort,
Follow Up Reps, # of Follow Up Sets]
Week 1, Day 1:
Superset 1:
T2a: Safety Bar Squat, 6RM@225(E)+3x4
T3a: Ab Wheel, Bodyweight x15-20 (average reps per set) x4 sets
*Actual reps per set may start at 20/16/15/15, for example.
Superset 2:
T2b: Romanian Deadlift, 8RM@275(E)+4x4
T3b: Standing Cable Crunch, 100 lbs. x 15-20 x4
*Actual reps per set may start at 20/20/18/17, for example.
Superset 3:
T2c: Leg Press, 10RM@365(E)+5x4
T3c: Hamstring Curl, 65 lbs. x15-20 x4
*Actual reps per set may start at 20/18/15/15, for example.
Superset 4:
T3d: Standing Calf Raise, 15-20@315x4
T3e: Cable Twist, 45 lbs. x15-20 x4
*Actual reps per set may start at 20/20/20/20, for example. If so, add weight next week.
Note that the T2 lifts above
have ascending RM targets. This I found helpful because the weights get lighter
relative to my max with an exercise as the workout progresses. This allowed me
to hit those weights with good focus and quality, despite fatigue from the previous
sets.
However, this does not
mean you must use that example. All T2’s could have the same target RM the
first week, and that target RM does not have to start at a 6RM (the lowest RM
in GGBB). Each T2 can start at a 10RM, for example, or those can ascend from a
10RM for T2a, a 12RM for T2b, and a 14RM for T2c. After the first week, GGBB
becomes very much a “choose your own adventure” kind of progression (within a well-defined
environment – the GG framework).
Keep in mind, the
following is but an example. Your actual training plan may differ, and its actual
execution will differ because of your individual recovery and adaptation. For
example, maybe in the 2nd week you cannot push the T2c RM to the
higher rep target. In such case, do more reps in the follow up sets, either by pushing
those from half-sets to three-quarter sets, or by extending the number of
half-sets from four to six. This example is laid out below.
Week 2, Day 1:
Superset 1:
T2a: Safety Bar Squat, 8RM@225(E)+4x4 (+2 RM Push)
T3a: Ab Wheel, Bodyweight x15-20 x4 sets
*Actual progression might look like 20/18/16/15, for example.
Superset 2:
T2b: Romanian Deadlift, 10RM@275(M)+5x4 (+2 RM Push)
T3b: Standing Cable Crunch, 100 lbs. x15-20 x4
*Actual reps per set might look like 20/20/20/20, for example. If so, add weight next week.
Superset 3:
T2c: Leg Press, 10RM@365(H)+5x6 (RM held, thus extending number of sets by +2.)
Alternatively: 10RM@365(H)+7x4 (*pushing from ½ to ¾ sets instead of extending the number of follow-up sets.)
T3c: Hamstring Curl, 65 lbs. x15-20 x4
*Actual reps per set might look like 20/20/18/18, for example.
Superset 4:
T3d: Standing Calf Raise, 325 lbs. x15-20 x4
T3e: Cable Twist, 55 lbs. x15-20 x4
*Actual reps per set might look like 20/20/20/20, for example. If so, add weight next week.
Note that the T2’s above increased
by reps, but not by weight, for the target RM’s that signal adding weight have
not yet been hit – maybe you’ve determined that to be a 15 or 20RM.
Those T3 exercises that completed
the maximum number of reps in a set range during Week 1 increased in weight for
Week 2. On bodyweight exercises, like ab wheel, rather than adding weight try
slowing the rep tempo once you hit those rep targets.
For the T3, once all sets
have reached the limit within the given range (20 in this example), increase the
weight. These may not increase in weight each week. That’s fine. Hold the
weight and gradually push the volume weekly until you hit the limit of the
given range. Your chosen range may be lower than 15 to 20 reps, and that may
depend on the exercise itself. But keep the T3 reps per set above 10. I have
gone higher than 20 reps per set for T3’s but that is not necessary, and I don’t
think it is best for a prolonged period.
Week 3, Day 1:
Superset 1:
T2a: Safety Bar Squat, 10RM@225(M)+5x4 (+2 RM Push)
T3a: Ab Wheel, @Bodyweight x15-20 x4 sets
*Actual progression might look like 20/20/17/16, for example.
Superset 2:
T2b: Romanian Deadlift, 12RM@275(M)+6x4 (+2 RM Push)
T3b: Standing Cable Crunch, 110 lbs. x15-20 x4
*After adding weight, the actual reps per set might reduce back to 20/20/18/18, for example.
Superset 3:
T2c: Leg Press, 10RM@365(E)+7x6 (RM held again, so ¾ sets were completed while also extending the number of sets by +2.)
Note that the effort of
the leg press has gone down this week, despite holding the same target RM and
weight for the three weeks. This might be experienced because the volume
progression on the first two exercises and your work capacity improving.
Do not push every RM to a hard effort just to get extra reps. Hitting a hard effort on all lifts weekly is going to be very tough (but not impossible) to recover from. As your strength endurance improves with the first two, it is likely that your third T2 will lag slightly behind. Do not fret. Just hold the weight and try to progress the follow-up volume (push or extend) until you can push the RM to a higher rep target.
T3c: Hamstring Curl, 65 lbs. x15-20 x4
*Actual reps per set might look like 20/20/20/20, for example. If so, add weight next week.
Superset 4:
T3d: Standing Calf Raise, 335 lbs. x15-20 x4
T3e: Cable Twist, 65 lbs. x15-20 x4
*After adding weight, the actual reps per set might reduce back to 18/18/16/15, for example.
Week 4, Day 1:
Superset 1:
T2a: Safety Bar Squat, 12RM@225(M)+6x4 (+2 RM Push)
T3a: Ab Wheel, Bodyweight x15-20 x4 sets
*Actual progression might look like 20/20/20/18, for example.
Superset 2:
T2b: Romanian Deadlift, 13RM@275(M)+7x4 (+1 RM Push)
T3b: Standing Cable Crunch, 110 lbs. x15-20 x4
*Actual progression might look like 20/20/20/20, for example. If so, add weight next week.
Superset 3:
T2c: Leg Press, 12RM@365(M)+6x4 (+2 RM Push)
Note that here in the 4th week the leg press RM has increased. When it does, the follow up volume reduce to the original four half-sets.
T3c: Hamstring Curl, 75 lbs. x15-20 x4
*After adding weight, the actual reps per set might reduce back to 20/17/15/15, for example.
Superset 4:
T3d: Standing Calf Raise, 325 lbs. x15-20 x4
T3e: Cable Twist, 65 lbs. x15-20 x4
*Actual progression might look like 20/18/18/15, for example.
The above
four-week example is just that. It should not dictate exactly how you should
progress. Your actual performance will determine how many reps you achieve on a
pushed RM, or how many reps you get on each T3 set. What matters is that you
have a starting RM target for the T2 and T3 weights, and a goal RM target for
each. Then each week you should try to progress that volume until you’ve hit
the goal RM target that you have determined will signal a weight increase.
For
example: Your Week 1 may start at a 10RM target for each T2. Then over the
course of several weeks you try to push your training volume towards a goal 15RM
target. Once that RM goal is achieved, add weight, then resulting in a lower RM
that you again try to improve by pushing that new weight to a higher RM.
I have pushed towards
20RM’s for my T2’s. It was fun but very challenging. Maybe your goal would be
to push a 6RM weight all the way to a 20RM before you add more weight to the
bar. Maybe it is just to take a 6RM to a 10RM. In any case, the weekly
progression is not fixed, and you may find it taking two or three weeks to push
that RM just one rep more. To do that you would have used extended follow-up
set volume, and/or pushing those half-sets up to three-quarter sets, reduced
rest between sets, and ability driving focuses like tempo, pauses, etc.,
including trying complimentary supersets in the T3 – great for improving
muscular endurance.
When
it comes to adding weight, once you’ve hit a target RM, consider making a
relatively large increase. This is truer if you are working in a wider RM
range, like a 6RM being pushed to a 20RM goal. If you have taken 135 pounds
from a 6RM, and over the course of several weeks pushed it to a 20RM, then you
can likely add 20 pounds (a large percentage relative to 135) and find yourself
back to a 10 or 12RM – where then you might push 155 pounds to a new 20RM. Once
that is achieved, you once more add weight, then again reducing the initial RM,
and proceed to push that up to a new 20RM. This process holds the weight across
an RM range, resulting in personal records along the way.
Remember,
not every RM should be pushed to a hard effort. And hard effort sets should not
be on every lift, nor every week. (Hard effort meaning the next rep is failure.)
Try holding the effort while pushing the weight to a higher RM. Do this by
extending or pushing the follow-up sets, therefore developing your work
capacity. Doing so will keep your recovery debt low, as hard effort sets are
tougher to recover from.
Additionally, work on
using limited rest and focusing on the quality of the lifts themselves, perhaps
by emphasizing a slower rep tempo on the eccentric phase of the lift, paired
with a concentric phase where you push as hard as you can (compensatory acceleration).
Such practices will aid your ability to progress your RM targets.
Example 12-Week Progression
Maybe
you want to see how far you can push a weight up the RM ladder in a fixed period.
Say 12 weeks. You start at the low end of the T2 RM range with the goal of
reaching a 20RM. What follows is an example. Your actual performance will
differ. Use this as a rough outline to guide your training.
Here’s what Find/Hold/Extend/Push
might result in over the course of 12-weeks for a T2 lift. Not all T2’s may
progress at the same rate, and that’s fine. And each T2 can have their
individual target RM’s that signal when to add weight. Your RM might not go up
by the same number each week, that’s fine. Some weeks you’ll feel strong,
others not as much. When feeling strong, maybe you can push for three or four
reps more on that RM set. What matters is that you understand how you can
progress, whether by volume, density, quality, or ability; these things resulting
in an eventual intensity (weight on the bar) increase.
Week 1: Find 6RM @ easy
effort.
Follow-up
with four ½ sets of 3 reps each.
Week 2: Hold 6RM at same
weight.
Effort should hold or
decrease. Extend ½ sets by +1 or +2, thus 5 or 6 sets after the RM. Doing this
because the RM and weight was repeated, thereby progressing volume.
Week 3: Using the same
weight, push the 6RM to 8RM.
Effort
might increase or hold. Perform four ½ sets, thus reducing the follow-up volume
because the RM set was progressed via the push action.
Week 4: Hold 8RM at same
weight.
Effort should hold or
decrease. Extend ½ sets by +1 or +2, thus 5 or 6 sets after the RM, just as in
week 2.
Week 5: Using the same
weight, push the 8RM to 11RM.
+3 on
the RM push, so maybe a hard effort. Perform four ½ sets of 5 reps each,
rounding down because the RM effort was hard.
Week 6: Hold 11RM at same
weight.
Effort should hold or
decrease. Round up the ½ sets to 6 reps each. Extend follow-up sets by +1 or +2,
thus 5 or 6 sets after the RM.
Week 7: Using the same
weight, push the 11RM to 12RM.
Effort should hold or
slightly increase. Round up the follow-up sets to 7 or 8 reps each, making them
¾ sets. Perform four follow-up sets. Maybe the first two are 8 reps, and the
second are 7 reps each. This is pushing the follow-up reps per set.
Week 8: Hold 12RM at same
weight.
Effort should hold or
decrease. Use ¾ sets of 8 reps each for all follow-up volume. You may also
extend follow-up sets by +1 or +2, thus completing 5 or 6 sets after the RM.
Week 9: Using the same
weight, push the 12RM to 14RM.
Effort might hold or
increase. Perform four to six ½ sets of 7 reps each.
Week 10: Using the same
weight, push the 14RM to 16RM.
Effort might increase or
hold. Perhaps last week’s RM was rated easy, maybe too easy, so you choose to
push the RM on back-to-back weeks. Perhaps this week’s push turned resulted in
a hard effort RM. Totally fine. Perform four to six ½ sets of 8 reps each.
Week 11: Using the same
weight, push the 16RM to 19RM.
Nearing
the end of the planned training cycle of 12 weeks, you focus more on pushing
the RM, allowing for more frequent hard effort sets, because the target RM goal
(20RM) to signal a weight addition is in sight.
RM effort probably rated
hard. Perform four to six ¾ sets of 14 reps each.
Week 12: Using the same
weight, push the 19RM to 20RM.
The
effort was hard. You perform just two ½ sets of 10 reps each, allowing for a
big volume decrease ahead of restarting the block, thus reducing the recovery
debt incurred and ensuring your ability to start next week at a much heavier
6RM than eleven weeks ago.
The end of the training period
has come, and you have pushed the 6RM to a 20RM by holding/extending/pushing
the weight you found to be your 6RM in the first week.
You
achieved your goal 20RM after twelve weeks of pushing a weight up the RM ladder.
You decide to add weight and find the initial target RM (6RM), then resume
pushing that now heavier weight up in volume, perhaps aiming to make that your
new 20RM PR. This starts Wave B.
Wave B, Week 1: Find
6RM @ easy effort. (Now heavier than Week 1 of Wave A.)
Follow-up
with four ½ sets of 3 reps each.
Wave B, Week 2: Push
6RM to 8RM @ moderate effort.
Follow-up
with four to six ½ sets of 4 reps each.
... Continue progressing the volume, then weight, as able
and desired. Watch yourself grow bigger and stronger, as I did, and know you
will.