Lots Of Programs

Page 2 of 2 First 12


    FD/FS stands for “Fiber Damage/Fiber Saturation,” and is a training method I have been working with and tweaking over the last 8 months, while looking to add some significant muscle mass to areas that I consider weak points. I should mention that in no way have I abandoned P/RR/S training, but have used FD/FS to greatly augment it.

    With FD/FS the workout is basically broken into 2 phases. In the first phase (fiber damage), the goal is to utilize training protocols known to cause significant micro-trauma in the muscle fibers. As I mentioned earlier, this is a necessary step to setting the growth process in motion. The techniques to be used in order to achieve this goal with the utmost precision are: 1) Heavy Weights, 2) Eccentric Emphasis, and 3) Stretch Under Tension. If you have ever performed a workout using any of these methods, you more than likely felt a good degree of soreness in the target muscles over the following days, which is indicative of the type fiber damage we are looking for. However, when all of these techniques are combined properly, you definitely will experience a whole new level of muscle pain, ache (the good kind!) and stiffness. Now that is all well and good, but remember, your body must be able to not only repair all of this damage, but also reinforce the muscle fibers by making them larger and stronger. Digging a whole is fine, as long as you not only refill the hole, but also pile some new dirt on top! Got it?

    This is where the second phase of the workout comes in (and where the magic happens)…fiber saturation. Once you have damaged the muscle fibers the goal is to now bathe them with as much nutrient/hormone-rich blood as humanly possible. That’s right, it’s time to chase the pump…big time! In other words, I don’t want you to wait to get home for the recovery process to begin. I want you to facilitate immediate repairs, and take advantage of the fact that during a workout (especially when high repetitions are involved) there is as much as five times the normal amount of blood flowing directly to the muscles than when at rest! In my experimentation with various FS protocols, I have found that what works best are: 1) Very High Repetitions, 2) Continuous Tension, and 3) Post Activation Supersets (compound movement followed by isolation movement). The goal when performing FS sets is to use a “piston-like” tempo, where the weight is almost constantly moving. There is no time for “stretch and squeeze,” as all we wish to do is force so much blood into the target muscle that it feels like it may burst! The muscle has already undergone the trauma necessary during FD, and now it is time to nourish it!

    Speaking of Nourishment…

    In order for FD/FS training to work to its potential, there is also a nutritional protocol to be used along with the program. The types of training techniques utilized during the FD phase are very brutal on both the muscles and CNS, which is why the FS stage of the workout is a necessary component. Since there will be a tremendous amount of blood traveling to the muscles during FS, we can take further advantage of this by overloading the system with certain nutrients before, during, and right after training. The period starting from right before the workout to immediately after is your greatest opportunity nutritionally to hasten the muscle building process!

    A Better Look

    Now that I have verbally bombarded you with “what’s” and “why’s” of FD/FS, lets take a look at what a typical day of training might have in store with a sample chest workout for both intermediate and advanced trainees (beginners have no place dabbling in such advanced training methods just yet).

    Intermediate FD/FS Workout:

    -Bench Press…2 x 3-4 (3/0/X tempo)
    -Incline Press…2 x 5-6 (6/1/1 tempo)
    -Incline DB Flye…2 x 7-8 (2/4/1 tempo)
    -Machine Bench Press…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
    -Smith Incline Press…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
    -Cable Crossover…1 x 30-40 (1/0/1 tempo)

    *Rest between sets on first three movements should be about 2-3 minutes. Rest between sets of last three movements should be no more than 1-2 minutes.

    Advanced FD/FS Workout:

    -Bench Press…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
    -Smith Incline Press…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo) or…Eccentric Only Smith Incline Press**…2 x 5-6 (6 second negatives)
    -Incline DB Flye…2 x 7-8 (2/4/1 tempo)
    -Machine Bench Press…2 x 30-40 (1/0/1 tempo; non-lock-out reps)
    -Superset: Machine Dips (1/0/1 tempo; non-lock-out reps) /Pec Deck (1/0/1 tempo)…1 x 20-25 each

    *Rest between sets on first three movements should be about 2-3 minutes. Rest between sets of high rep movement should be no more than 1-2 minutes. Rest between exercises during superset should be no more than 15 seconds.
    **When performing an eccentric only set you must have one to two spotters available to lift the weight back into the start position. Remember, most trainees are 30-40% stronger when lifting eccentrically than concentrically.

    Feed the Machine

    As I discussed, the nutritional aspect of this program is almost as important as the workouts themselves. In fact, I would say that FD/FS training is about 30-40% more effective for muscle hypertrophy when the following protocol is utilized. It was not until I began using this exact approach that my gains began to skyrocket, allowing me to add about 8 lbs over a 3-week period of FD/FS!

    45 minutes before training:

    -Whey Protein Isolate…50 grams
    -Waxy Maize Starch or Maltodextrin…50 grams
    -Vitamin C…1000 mg
    -Phosphatidylserine…800 mg

    Sip starting 15 minutes before workout and then throughout workout:

    -Waxy Maize Starch or Maltodextrin…25 grams
    -Gatorade or similar drink containing electrolytes and glucose…25 grams
    -Essential Amino Acids 5-10 grams
    -BCAA’s…15-20 grams
    -Glutamine…15-20 grams
    -Creatine…5 grams
    -Beta Alanine…3 grams

    15 minutes post workout:

    -Whey Protein Isolate…50 grams
    -Waxy Maize Starch or Maltodextrin…50 grams
    -Antioxidant Blend (I like Radox by Syntrax)…1 serving

    *Other ingredients can be used as well at all three times, such as ATP, citrulline, arginine, ALA, etc, but the above is more than enough to feed your muscles what they need.


    Because of the extremely demanding nature of FD/FS training I highly recommend that it only be utilized during periods of the year when gaining muscle mass is the primary goal. You need to be well fed and well rested to fully reap the rewards of this program. With the exception of the most advanced bodybuilders, and/or those that do not train drug-free, I do not feel that FD/FS should be used during a cutting phase.

    Further, FD/FS was not created for continual use, and should be cycled in and out of your regular training regimen, whether it be Power/Rep Range/Shock, DC, HIT, or any other method. It should only be used for 2-3 weeks periods or both physical and/or mental burnout can occur. Consider FD/FS as a “short burst” mega-mass gaining strategy!

    Oh shoot, look what time it is, I gotta go! It’s time for me to go see my psychotherapist. You see, he is a client of mine and I had him try an FD/FS workout. He is now convinced that I am completely out of my mind, and desperately need help! But I don’t think I need a therapist…only a tailor!!


    Day 1: Upper body power day

    . Bent over rows 3x3-5
    . Weighted pull ups 2x6-10
    . Rack chin ups 2x6-10
    . Flat dumbbell press 3x3-5
    . Weighted dips 2x6-10
    . Seated dumbbell shoulder press 3x6-10
    . Cambered bar curls 3x6-10
    . Skull crushers 3x6-10


    Day 2: Lower body power day

    . Squats 3x3-5
    . Hack squats 2x6-10
    . Leg extensions 2x6-10
    . Stiff-legged deadlifts 3x5-8
    . Glute ham raises 2x6-10
    . Standing calf raise 3x6-10
    . Seated calf raise 2x6-10


    Day 3: Rest


    Day 4: Back and Shoulders Hypertrophy Day

    . Bent over rows 3x8-12
    . Rack chins 3x8-12
    . Seated cable rows 3x8-12
    . Dumbbell rows OR Shrugs 2x12-15
    . Close grip pull downs 2x12-15
    . Seated dumbbell press 3x8-12
    . Upright rows 2x12-15
    . Side lateral raises 3x12-20


    Day 4: Lower Body Hypertrophy Day

    . Squats 3x8-12
    . Hack squats 3x8-12
    . Leg extension 3x15-20
    . Leg presses 2x12-15
    . Romanian deadlifts 3x8-12
    . Lying leg curls 2x12-15
    . Seated leg curls 3x15-20
    . Donkey calf raise 4x10-15
    . Seated calf raise 3x15-20


    Day 6: Chest and Arms Hypertrophy Day

    . Flat dumbbell press 3x8-12
    . Incline dumbbell press 3x8-12
    . Hammer strength chest press 3x12-15
    . Incline cable flyes 2x15-20
    . Cambered bar preacher curls 3x8-12
    . Dumbbell concentration curls 2x12-15
    . Spider curls bracing upper body against an incline bench 2x15-20
    . Seated tricep extension with cambered bar 3x8-12
    . Cable pressdowns 2x12-15
    . Cable kickbacks 2x15-20


    Day 7: Rest


    What do I do when I plateau on this routine?

    The first thing I would recommend doing is changing your power/accessory exercises. Just doing that can often make a difference. Beyond that you need to look at where your sticking points are on various lifts. Where are you having trouble in the lift and how can you improve that aspect of the big lifts? For example, if you really want to improve your deadlift and you are having trouble with them, specifically moving the bar off the floor and through the first part of the movement, then I would start focusing on doing deficit deadlifts standing on a 2-4″ box. If you are having difficulty locking out the deadlifts then I would do rack pulls from slightly below the knee to help you get stronger in that part of the lift.

    Power Days

    During the first 2 days of the week you will focus on big power movements for your upper and lower body like squats, front squats, deadlifts, deficit deadlifts, and box squats for lower body. Barbell and dumbbell presses and rows as well as weighted pullups for upper body. Your goal should be to stay in the 3-5 rep range for 3-5 working sets on the compound movements (only use one power movement for lower body, presses, and pulls/rows, i.e. don’t do squats and front squats in the same workout). Make sure you rest enough in between sets to completely recover and be ready for your next heavy set. If that means you need to take 5-6 minutes between sets then so be it. The purpose of these workouts is to move maximum weight! Save short rest periods for your hypertrophy days. On your power days you need to have a POWER mentality. Move the heavy ass weight at all costs! A good way to make consistent progress is to rotate your power movements every 2-3 weeks. A few sets of assistance exercises can be done for smaller body parts like hamstrings (though deadlifts and squat will involve significant hamstring recruitment), calves, shoulders, and arms.

    Hypertrophy Days

    On your hypertrophy days you should do some speed work (6-8 sets of 3 reps) with 65-70% of your 3-5 rep max to start your workout with the power exercise you used earlier in the week. For example if you did squats for 3 sets of 3-5 reps with 300 lbs earlier in the week. Then you would do 6 sets of 3 reps on squats with 195-210 lbs with an emphasis placed on moving the weight through the concentric phase of the lift as quickly as possible. Do not go too heavy on your speed sets; if you cannot move the weight explosively then it is too heavy! Rest no longer than 90 seconds in between each of the speed sets. This builds explosiveness and speed and may stimulate growth as well. Even though you are using less weight, you should still be applying maximum force to it. To elaborate on this point, you can apply the same force to 250 lbs that you apply to 400 lbs, 250 lbs will just move faster, and that is the point you want your body to be explosive. If you have access to chains or bands they can be VERY helpful in building your explosiveness. If you choose to use them however you may want to lower the weight you are using to compensate for the increased loading at the top end of the movement.

    More Important Notes

    After you finish with your speed work for the day you should train basically like you normally would for a bodybuilder. Your rep range should be 8-20 and keep your rest periods to 1-2 minutes between sets. I would increase the volume of these sessions by approximately 50-75% compared to your power days. Make sure you do not over use failure on your hypertrophy days or you will burn out quickly. I only recommend going to absolute failure on the last 1-2 sets of each exercise once you have adapted to the routine. On prior sets stop 1-2 reps shy of failure.

    Overtraining Factor

    Now I know you are thinking “I will overtrain if I workout each bodypart 2x/week!” While the first few weeks you may be very sore, tired, and not feel great, if you push through this after about 4-6 weeks you will find that your body will adapt to the increased frequency and you will hardly get sore more for more than a day. You will also find that your strength will start to skyrocket! I do recommend deloading once every 6-12 weeks however. A deload would consist of 1-3 weeks of lifting at 60-70% of your normal weights. This will be enough to maintain your strength, but light enough to allow you to actively recover.

    How can cardio be incorporated into your routine?

    Failure is a tool and has to be used correctly. During the first 3-6 weeks of the routine I would NOT recommend taking sets to failure as doing so will burn you out physically and mentally very fast. I’d recommend stopping 1-2 reps shy of failure. Once you get adjusted to the volume and frequency then you can start adding in failure for your power movements and some of your accessory/auxiliary work as your body gets more adjusted. You should never train to failure consistently more than 6 weeks in a row without at least a partial break from it. The reason I recommend this is because if you constantly train to failure it will decrease your performance, strength, reduce the volume you are able to tolerate, and ultimately reduce your hypertrophic capacity. There is this notion out there that any set not taken to failure is a wasted set, but that’s complete NONSENSE that has been perpetuated over the years by people who have not read the research.

    How can regular deadlifts be implemented into this routine?

    I recommend putting deadlifts on the power lower body day. Some people seem to believe that deadlifts are an upper body exercise and while they do involve the back muscles, the deadlift is moreso a posterior chain exercise and requires a good deal of hip flexion. The movement is like cross between a good morning and a squat essentially and so there is also substantial lower back, hamstring, glute, and quad activation. Thus I recommend keeping them on leg days. I would not do squats and deadlifts on the same day unless you have been doing PHAT for a long time and you are very adapted to the routine and are able to tolerate it. Otherwise I would suggest alternating the movements or doing a squat movement for a few weeks on your power day and then a deadlift movement for a few weeks. If you are someone who has really good quads and weak hamstrings/lower back then maybe 3 out of every 4 weeks you do a deadlift movement for your power exercise.


  3. MADCOWS 5X5:


    This program is very easy to understand. If you can use an excel spreadsheet, you can utilize this program to its maximum benefit. It’s built around the big movements: squat, bench press, overhead press, deadlift and the barbell row. The workouts are on non-consecutive days and are full body (oh how I love thee).
    The MadCow 5Χ5 is a strength program first. It was designed by Bill Starr to elicit maximum gains in strength and was often utilized in off season football programs. If any of you’ve participated in athletics, particularly those which incorporate strength training, this type of routine will be very familiar to you. I remember them fondly; I just never knew who the author was. I also remember puking at the end of my workouts while my coach yelled at us to stop being a bunch of sissies! I would do it again, really.
    Who’s It For?

    Intermediate trainees; intermediates are generally those who have 1-2 years of solid training under their belt. They’re finally to the point where progress has slowed a bit and discover that making gains from workout to workout is just impossible to recover from. Maintaining that level of intensity is simply not feasible anymore.
    In short, it’s not for newbies. Newbs will make better progress using a workout to workout linear approach. They need something that emphasizes making gains every workout whether they are in the form of weight lifted or reps achieved. Of course, gains are not always going to be predictable and occur every time you train, but beginners will make strength gains much faster than an intermediate trainee will. A good, simple remedy for this is Starting Strength.
    Again, this program is for the intermediate trainee.
    The Fundamentals

    Of course the MadCow 5Χ5 is based around the big-boy movements. Directly from the site:
    Substituting Exercises:
    Don’t **** with this. Every bodybuilder seems to have Attention Deficit Disorder and an overwhelming desire to customize everything. The bottom line is that these are all the most effective exercises and just about anything one does will result in less gains. As a rule those people who want to change it don’t know enough to make proper alterations – those who do know enough, don’t have much to change. The guy who is responsible for this program is of the best on the planet at bulking lifters and making people stronger.
    Now, I agree that Bill Starr’s ideas are wonderful and his programs are pure gold, but I disagree with the idea that if one chooses a different exercise, their gains will be inferior. To put it simply, if you are not a competitive powerlifter, there is no reason why you have to do the flat bench, squat, or the deadlift. You and I could be similar in anatomy and be built for squats but not necessarily deadlfits or vice versa. This is why I choose RDL’s over conventional deads.
    In lieu of that, there’s always room for exercise substitutions (not synonymous with additions) but DON’T add a bunch of extra crap. You don’t have to do flat bench if there is a machine that suits your needs or if you’ve had previous shoulder injuries. No need to add extra cable crossovers or some other BS movement. The back squat can easily be replaced by the leg press but this is no excuse to do a bunch of extra leg work to make upfor anything. The leg press is sufficient.
    Your main focus should be linear progression on a weekly basis. Your job, week in and week out, is to add weight to that damn bar and do it like you mean it!
    You must be ready to bust your ass because this type of program is not for the squeamish. It’s really fun and I do it every now and then for a change of pace.
    How It Works

    The standard cycle can last anywhere from 8-12 weeks. The first 3 weeks are submaximal and spent working up to your previous maxes on week 4. Every week, there is a programmed 2.5% increase in the excel file. Therefore, every gain you make after week 4 is a personal record. Those who manage to sniff enough ammonia and make it to week 12 and beyond are looking at a damn near 20% increase on their personal records. How’s that sound for progress?
    Here’s a chart of workouts as laid out.

    And here’s the excel file you will need to set up your training. All you do is download it and plug in your 5 repetition maxes. It does the work for you; it’s not complicated.
    Assistance Lifts – These are the lifts you perform that will assist your primary lifts. There is no need to max out on these or aim for continuous progression like you do on the main lifts. Pick a weight you can do comfortably in the rep ranges suggested and make increases when you can. Quality reps and resistance is what we’re going for with these. These are also what Bill called “Beach Work”. DO NOT DO MORE THAN THE RECOMMENDED AMOUNT FOR ASSISTANCE WORK. AGAIN, DON’T DO IT.
    Rest Time

    This is easy. If you can recover in between sets with 1 minute, rest for 1 minute. If you need more time than this, um, rest longer. It shouldn’t take more than 3-5 minutes in between sets to be roaring and ready to go on the next set. If it does, your work capacity sucks; work on that.

    Oh goodness, the most dreaded question that’s been asked a million times regarding this program is “how much should I eat?”
    I always say enough and leave it at that. Okay, that’s a bad answer.
    To me, enough is an ample amount of protein (1-1.5g per pound of bodyweight or 3.3g/kg), a good dose of dietary fat, followed up with lots of fruits/veggies and starch to fuel one’s energy needs. In short, if you even dare to be doing a program like this, you better be eating at least enough calories to maintain your bodyweight. I’d much rather you eat slightly over maintenance for sake of recovery.


    Description of Workout:

    Back in 1986 my mentor, Dr. Mike, taught me to train in multiple rep ranges. I was young, trusting and did what he said. After all, Dr. Mike was a big natural bodybuilder. And he was a professor. It just made sense to do what he said. Over the next 3 years I used his style of training and made amazing progress. I continued to use Dr Mike's training philosophies for nearly a decade, and they never let me down. This style of lifting made me big and strong. What more could you ask for?
    This workout is based on the Dr. Mike system. I have tweaked it a bit over the years. I hope that you find some use for it, and if you do end up running it for 10+ years...well, feel free to make changes. No system is perfect unless you adapt it to your individual needs.
    Dr. Mike was ahead of his time. He approached training routine design from a scientific standpoint in an era where everything was Weider Principles this and Weider Principles that. Simply stated, muscles tend to respond differently to different rep ranges. Dr. Mike believed that by training in all reasonable rep ranges, you could maximize muscle hypertrophy while boosting strength. This approach worked for me, and I hope it works for you.
    For more information on the impact of rep ranges on hypertrophy, please read the article Hypertrophy and Muscle Growth.
    For more infromation on the Power Muscle Burn training approach, please read:

    The Power Muscle Burn System

    My Power Muscle Burn training system will help you build muscle and strength by focusing on three different training approaches, all used in the same workout. You will be performing the following types of sets for each muscle group:
    1. Power. You will perform power sets to lead off the workout. Power sets are performed in the 3 to 5 rep range. Use the same weight for each of the sets. When you can perform 5 reps for all power sets, move up in weight. Major muscle groups will perform 2-4 power sets per workout, and minor muscle groups will perform 2 power sets per workout. Please note that for some minor muscle groups, power sets do not make sense, or they are not realistic. For example, it is difficult to perform extremely heavy resistance abdominal sets.
    2. Muscle. Muscle sets are performed in the 6 to 12 rep range. Use the same weight for each of the sets. When you hit the upper rep limit of 12 for all muscle sets, move up in weight. Major muscle groups will perform 4-6 total muscle sets in each workout, using 2 different exercises. Minor muscle groups will perform 2-4 total muscle sets in each workout, using 1 to 2 exercises. You can also perform a single exercise for 3 sets.
    3. Burn. You will perform 1-2 burn sets for each muscle group - generally using isolation movements. Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. How? Do as many reps as possible, then take a slight rest and perform more reps. Rest only long enough to regain theenergy and willpower to perform 1 to 3 more reps. Keep pushing yourself through the pain until you hit 40 total reps. When you can hit 25+ reps from the start without stopping, add weight. Major muscle groups will utilize 2 burn sets, minor muscle groups will use 1-2 burn sets.
    Power Muscle Burn Notes

    • Failure - I do not recommend training to failure. Try to perform each set until you feel like you may fail on the next rep, then stop. It's ok if you occasionally fail on a set, but do not purposely try to train to failure on every set.
    • Progression - You must have the goal of progressing on every set of every workout. Sets performed with a half-hearted effort are wasted. If you lack energy or are pressed for time, it's better to perform fewer quality sets then it is to waste sets.
    • Splits - You can split this system numerous ways, but remember that training more then 4 days per week is generally not beneficial for natural bodybuilders. What is the best split? The one you will use and stick with.
    • Small Tweaks - What if I don't like training in the 6 to 12 rep range, and want to train in the 6 to 10 rep range? Then train in the 6 to 10 rep range. What if I don't like training in the 3 to 5 rep range? Then train in the 4 to 6 rep range. 40 burn reps are too difficult!? Then aim for 30 burn reps. Note: small tweaks are ok, as long as you are using the core mechanisms of this program. Don't obsess about the details - obsess about moving weight and getting bigger!
    • Alternating Exercises - It is not a bad idea to alternate exercises every other week. You can't possibly fit every exercise into every workout. For example: for muscle sets you could hit dumbbell bench presses one week and chest dips the next week.
    • Total Sets - It is better to start with the minimal amount of sets, and build in to this routine by adding sets if you find you need more work.
    • Calves - Please note that there are no power sets for calves. I am not convinced that calves respond effectively to lower rep training.
    • Quads - If you love pain, you can do a single 20 rep set of squats for your quad burn work.
    4 Day Power Muscle Burn Split

    The 4 Day Power Muscle Burn split:
    Note: This is a sample template. Feel free to "swap" in any appropriate (and favorite) exercises.
    Chest and Biceps
    Exercise Sets Reps
    Bench Press - Power 4 3 to 5
    Incline Bench Press - Muscle 2-3 6 to 12
    Dumbbell Bench Press - Muscle 2-3 6 to 12
    Dumbbell Flys - Burn 2 40
    Exercise Sets Reps
    Pinwheel Curls - Power 2 3 to 5
    Standing Barbell Curl - Muscle 2-3 6 to 12
    Cable Preacher Curl - Burn 1-2 40
    Quads and Hamstrings
    Exercise Sets Reps
    Squat - Power 4 3 to 5
    Leg Press - Muscle 2-3 6 to 12
    Front Squat - Muscle 2-3 6 to 12
    Leg Press - Burn 2 40
    Exercise Sets Reps
    Romanian Deadlift - Power 2-4 3 to 5
    Romanian Deadlift or Leg Curl - Muscle 2-3 6 to 12
    Leg Curl - Burn 1 40
    Shoulders and Triceps
    Exercise Sets Reps
    Seated Barbell Press - Power 4 3 to 5
    Seated Arnold Press - Muscle 2-3 6 to 12
    Barbell Front Raise - Muscle 2-3 6 to 12
    Dumbbell Lateral Raise - Burn 2 40
    Exercise Sets Reps
    Closegrip Bench Press - Power 2 3 to 5
    Seated French Press - Muscle 2 6 to 12
    EZ Bar Skullcrusher - Muscle 2 6 to 12
    Cable Tricep Extension - Burn 1 40
    Back, Calves and Abs
    Exercise Sets Reps
    Deadlift - Power 2-4 3 to 5
    Barbell Rows - Muscle 2-3 6 to 12
    Lat Pull Down - Muscle 2-3 6 to 12
    Seated Cable Row - Burn 2 40
    Exercise Sets Reps
    Seated Calf Raise - Muscle 2-3 10 to 15
    45 Degree Calf Raise - Burn 2 40
    Exercise Sets Reps
    **Perform Ab work of choice***

  5. Newtonselite, I appreciate you taking the time to post these programs. This thread will definitely come in handy for me. My current routine is exhausted.

  6. Awesome. Thanks for compiling this list. Solid routines for sure.

  7. No worries! More to come along over time

  8. Escalating Density Training
    by Charles Staley

    Q2 (Pronounced "Q-squared") this is a portion of training called Escalating Density Training, or EDT, and it constitutes the hypertrophy portion of Q2 training.

    What Causes Muscle Growth?

    If I may dispense with the usual formalities and get right down to brass tacks, so to speak, I'd like you to consider the following statement:

    "When a biological system experiences a challenge, it modifies itself in order to be able to more easily meet similar challenges in the future."

    Now, in my opinion, if you're interested in growing muscle, that statement contains everything you'll ever need to know. Muscle is in fact a biological system, and it grows (or atrophies) in direct proportion to the amount of work it is forced to do.

    Of course, all training systems approach this reality by suggesting an endless array of often conflicting recommendations regarding exercise selection, number of reps and sets, length of rest periods, and so on. One system says 3 sets of 10; another says one set to failure. One system recommends resting 1 minute between sets, another 3 minutes. One system employs partial range of motion, another full range of motion. On and on it goes. What gets lost in all this is the simple reality that whatever system allows you to do the most work per unit of time is what causes muscle to grow in an optimal manner.

    That being said, the next question is "What is work?" And the answer is reflected in the following equation: M x D = W (M= mass or weight, D = distance, and W = work)

    Every training principle you've ever heard of, plus most of the ones you've never heard of, are designed to allow you to do more and more work over the weeks and months. And Q2 is no exception. In fact, let me be the first to say that there is absolutely NOTHING new here. The only thing that's new is the way I'm "framing" or presenting the information. In a sense, the EDT system is just a foolproof way to ensure that you perform more and more work in each workout that you do. The benefits of the EDT method are as follows:

    • Motivation: When you do an EDT workout, you know when it'll start, but more importantly, you know precisely when it will END. Also, you know exactly what you need to do in that time period. In other words, you have an explicit goal — a definite purpose, and a well-defined time frame for accomplishing your goal. You have to experience this in order to fully appreciate how easily it is to get "up" for ED workouts.

    • Auto-Regulation: Forget about sets and reps. Forget about rest intervals. Forget about time under tension. I'm totally serious — all of these parameters distract you from the essential truth — that you need to do more work this time than you did last time. It literally took me over 20 years of studying these factors to realize that they don't matter. So take out your training log, see how many total repetitions you did during your last workout for the same muscle groups, start the stopwatch, and beat that number.That's all. If you do this every workout, you'll grow. And if you don't you won't.

    • Clarity of Progression: EDT workouts don't allow you to hide from the essential truth of training — progression. You may think you were abiding by the law of progressive overload before, but with EDT, you KNOW you are.
    EDT involves doing a workout, measuring how much work was done, and then consistently and gradually increasing that amount of work. When you do, muscle will grow, metabolism will increase, and you'll have a leaner, more muscular body. Now, as it turns out, there's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up plenty sore anyway, so for you masochists out there, fear not — you'll be in plenty of pain.

    The EDT Program

    Monday: Lats/Elbow Extensors
    First 20-Minute Time Frame
    A-1: Chins (palms facing you)
    A-2: Lying EZ-Bar Tricep Extensions
    Second 20-Minute Time Frame
    A-1: Seated Rows (Low cable or machine)
    A-2: Reverse-Grip Tricep Pushdowns (palms up)

    Tuesday: Lower Body/Trunk
    First 20-Minute Time Frame
    A-1: Back Extensions (a.k.a. hyper extensions)
    A-2: Ball Crunches (crunches off a Swiss Ball)
    Second 20-Minute Time Frame
    A-1: Leg extensions
    A-2: Leg Curls

    Thursday: Pecs/Elbow Flexors
    First 20-Minute Time Frame
    A-1: Strive Bench Presses (or any machine bench press variant)
    A-2: Low Cable Curls
    Second 20-Minute Time Frame
    A-1: Hammer Incline Presses
    A-2: Preacher Hammer Curls

    Friday: Lower Body
    First 20-Minute Time Frame
    A-1: Alternating Lunges
    A-2: Sit-Ups
    Second 20-Minute Time Frame
    A-1: Seated Calf Raises
    A-2: *Russian Twists

    *Sit on the ground or a bench with knees bent to 90 degrees and lean your trunk back to 45 degrees. Keeping this trunk angle, and with arms out straight, fingers interlocked and arms maintained at 90 degrees to the upper body, rotate the trunk from the waist (not the shoulders!)

    Comments on Exercise Selection
    This is not a rehab or functional-strength program. It's designed for lean-mass development only. The inclusion of machine-based exercises in the above cycle is based on my preference to avoid technical or coordination-intensive exercises (such as squats or deadlifts) while in a "panicked" state of mind. In theory, this program can be done using more technical lifts as long as you remain "present" or "in the moment." However, for your first exposure to EDT, I strongly suggest sticking to the program as provided.


    • Each workout consists of two 20-minute time frames separated by a short (5-10 minute) rest period. In each time frame, you'll perform two exercises, for a total of 4 exercises per workout.

    • In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

    • After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

    • Sets, reps, and rest intervals: Generally, most people will find it most effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. As an example, you might begin by performing sets of 6 with very short (15-30 second) rests. As you begin to fatigue, you'll increase your rest intervals as you drop down to sets of 4, then 2, and as the 20-minute time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in 20 minutes.

    NOTE: Do not perform early sets to failure, or even near failure. My recommended starting point is to do 1/2 of what is possible (e.g., 5 reps with a 10-RM weight) at the beginning of the time frame. As the time limit approaches however, you'll find yourself working at or near failure as you attempt to break your rep record.

    • Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.
    And that's essentially it. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is only to complete the 20-minute work period, and then improve on it the next time around.

    Charles Staley is a sports performance specialist and director of Integrated Sport Solutions in Las Vegas, Nevada. A former martial arts competitor and trainer, Staley is also an Olympic weightlifting coach, as well as a master's level track and field competitor (discus event). He has coached elite athletes from many sports, including martial arts, luge, boxing, track & field, bobsled, football, Olympic weightlifting, and bodybuilding. Staley has written hundreds of published articles, and has lectured extensively on the topics of human performance and sport training.

  9. Thank yor for the excellent info


    M-Time – The Max Factor

    M-Time is the time between each rep, after each rep the weight should be racked or set down and gotten completely out of your hands for the duration of the M-Time. This time can be manipulated as advancing fatigue ensues, IE first few reps use 3-5 seconds, next 5 to 10 - use 7 seconds, during the last 5 use 10 seconds. The starting time is usually going to be dictated by your own recovery from repetitive contractions and the intensity you are using. As the cycle progresses the M-Time may need to be increased to combat the effects of fatigue from heavier loading. The ideal starting time will vary and some experimentation will probably be needed to find the adequate time to use. In any case the M-Time should be used from the very first rep.


    As we’ve mentioned in the previous chapter once per week isn’t going to cut it when you are trying to build as much muscle tissue in the shortest amount of time possible. With that said the workout is set up in an alternating workout fashion, A&B routines, they are both full body workouts but may be split to upper/lower, push/pull or whatever you deem necessary to fit into your training schedule.

    Each Body part should be hit at least 2 times per week with at least 1 set of the primary movement and if needed 1 set of the secondary.

    A typical implementation would be-

    Monday and Thursday A routine,

    Tuesday and Friday B routine, this can be arranged in any fashion depending on your training level or schedule.

    Other examples;

    3X week

    Week 1




    Week 2




    2X week



    Rep Cadence and Tempo

    Each Compound movement IE the first movement for each exercise should have a cadence of as fast as possible concentric, a controlled eccentric. After each complete rep is performed the weight should be racked for the M-Time being used. (see M-Time above)

    Each isolation or subsequent movement (if chosen to do so) should be performed with as fast as possible concentric and a controlled eccentric. Again after each rep the weight should be racked for the M-time being used.

    Rest Between Sets

    If choosing to do multiple sets, I only recommend one, the rest between sets should allow for enough strength recovery to successfully complete at least 80% of the same number of reps as the previous set.

    Working in a circuit fashion may be advantageous as this may allow enough time between sets but if working in a gym where equipment availability is an issue then simply use a rest period as described in the previous paragraph.

    Bicep and Tricep Work

    Although direct bicep and tricep work may not be necessary since many of the pulling and pushing movements already activate these muscles many trainees simply can not have a successful workout without the addition of direct upper arm work. With this in mind you may add in any of your favorite bi and or tri work but I do not recommend doing this more than 1 or 2X week and I recommend the volume be kept low for each workout these are used. If you do I also recommend you use the same set up, a compound followed by an isolation exercise that concentrates on stretch, racking the weight between reps.

    Bicep Recommendation-following your last set of Back exercises add 1 or 2 sets of incline DB curl, concentration curl, BB curl or whatever isolation exercise you choose to use.

    Tricep Recommendation-following your last pressing/pushing movement for chest or shoulders add 1 or 2 sets of Tricep Extensions, pushdowns or whatever isolation exercise you choose to use.

    Muscle Specific

    This setup may also be used in conjunction with any individual muscle group in order to specifically induce growth to lagging muscle groups or address symmetry issues.

    Progression and starting intensity.

    The progression is set up in an undulating linear fashion. There are 3 phases to this program.

    Phase 1- Using your 10 RM load 4 workouts per week

    Phase 2- Using your 8 RM load 4 workouts per week

    Phase 3- Using your 6 RM load 4 workouts per week

    Each phase starts out at 75% of the RM for that phase and increases over the duration to a maximum of 110% of the RM.


    10RM load = 100 lbs

    Week 1

    Workout 1, A routine- 20 Reps –75 lbs.

    M-Time- 1 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

    Workout 2, B routine- 20 reps –75 lbs.

    M-Time- 1 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

    Workout 3, A routine-20 reps – 80 Lbs

    M-Time- 2 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

    Workout 4, B routine- 20 reps –80 lbs.

    M-Time- 2 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

    Week 2

    Workout 5, A routine-20 reps – 85 Lbs

    M-Time- 3 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

    Workout 6, B routine- 20 reps –85 lbs.

    M-Time- 3 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

    Workout 7, A routine-20 reps – 90 Lbs

    M-Time- 4 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

    Workout 8, B routine- 20 reps –90 lbs.

    M-Time- 4 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

    Week 3

    Workout 9, A routine-20 reps – 95 Lbs

    M-Time- 3 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

    Workout 10, B routine- 20 reps –95 lbs.

    M-Time- 3 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

    Workout 11, A routine-20 reps – 100 Lbs

    M-Time- 4 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

    Workout 12, B routine- 20 reps –100 lbs.

    M-Time- 4 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

    Week 4

    Workout 13, A routine-20 reps – 105 Lbs

    M-Time- 5 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

    Workout 14, B routine- 20 reps –105 lbs.

    M-Time- 5 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

    Workout 15, A routine-20 reps – 110 Lbs

    M-Time- 6 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

    Workout 16, B routine- 20 reps –110 lbs.

    M-Time- 6 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

    For planning your routine please download the Excel Spreadsheet here

    Increasing the reps-The system is based on 20 reps throughout the cycle. This can be changed if desired. However I do recommend trying to stick to at least 15- 20 reps as it allows sufficient TUT and it is much easier than trying to identify varying reps when fatigue is manipulated in this way.

    Decreasing the duration- to decrease the duration from 12 weeks to fewer simply remove the duplicate intensity workouts IE each or every other workout would increase in intensity.

    Work Out A
    Follow the Exercise order, thigh and calf work may be put last if you prefer


    Squat or Leg Press

    Super set with Leg Ext or Sissy Squat (if desired)

    Leg Curl

    Super Set with SLDL or Good Morning (if desired)


    Standing Calve Raise

    Superset with Donkey Calve Raise on Blocks (if desired)


    Wide Grip Pronated Pull Up/Down

    Bent BB Row to Bottom of Rib Cage or similar


    Flat Bench BB/Dips or DB Bench Press

    Superset with Fly (if desired)


    Military Press or Shoulder DB Press

    Superset with DB Incline Lateral Raise (if desired)

    Traps, Rear Deltoid-

    BB Laying Chin Row or Seated High Row

    Superset with Prone or Bent Shoulder Lateral (if desired)

    Workout B

    Squat or Leg Press

    Super set with Leg Ext or Sissy Squat (if desired)

    Leg Curl

    Super Set with SLDL or Good Morning (if desired)


    Standing Calve Raise

    Superset with Donkey Calve Raise on Blocks (if desired)


    Narrow Grip Supinated Pull Up/Down

    Bent BB Row narrow grip to beltline


    20 Degree BB or DB Bench Press

    Superset with Incline Fly (if desired)


    Primary-Upright Row

    Secondary-Superset with Upright Lateral Raise (if desired)

    Traps, Rear Deltoid-

    DB or BB Shrugs Seated or Standing

    Superset with Laying or Bent Shoulder Lateral (if desired)

    If knees, shoulders or back is of concern then substitution of exercises can be done as long as plane of movement and degree of stretch is relatively equal for the substitutions. Whether done on free weight or machine should not make a difference. Machines will make this program inherently easier as the racking movement is already accommodated for in most machines. When substituting exercises always keep safety as your top priority.

  11. If anyone has any other programs not listed here already and wants to contribute plz add them in

  12. Amazing thread and glad I came across it.

    Have some new ideas!

    Formutech Nutrition | Online/Social Media Rep
    Follow us on Facebook, Twitter, & Instagram for more promos!
    www.formutechnutrition.com |www.facebook.com/fnutrition

  13. Quote Originally Posted by BB12 View Post
    Amazing thread and glad I came across it.

    Have some new ideas!

    Awsome glad you found something you could take from here BB12

  14. actually worked some of these in over the weekend..

    Very nice
    Formutech Nutrition | Online/Social Media Rep
    Follow us on Facebook, Twitter, & Instagram for more promos!
    www.formutechnutrition.com |www.facebook.com/fnutrition

  15. Wow! Thank you for putting this together. I am saving it in my favorites folder.
    “I believe most people are essentially good. I know that I am. It's you I'm not entirely sure of.”
    ― Stephen King.

  16. ...
    Life is cold, short, and brutal
    Training log -

  17. This should really be a sticky!


Similar Forum Threads

  1. Different Training Programs
    By AdelV in forum Training Forum
    Replies: 2
    Last Post: 03-08-2011, 12:05 AM
  2. arnold programs
    By zinghigh89 in forum Training Forum
    Replies: 4
    Last Post: 03-25-2010, 06:29 AM
  3. programs that work for you?
    By NTDiesel in forum Training Forum
    Replies: 20
    Last Post: 06-20-2008, 01:29 PM
  4. Mass programs
    By Brock Landers J in forum Training Forum
    Replies: 4
    Last Post: 02-06-2003, 08:37 PM
  5. shareware programs?
    By primal1 in forum General Chat
    Replies: 12
    Last Post: 01-25-2003, 12:00 AM
Log in
Log in