Canadian Non-linear Autoregulating

Diet and Nutrition
1

Hi Christian,

I recently tried your Canadian Non-linear Autoregulating Progressive Resistance Training. I had mixed results. My deadlift increased well, my squat slightly, my bench stayed the same.

I am wondering if you have changed your thinking on this program, whether you would revise anything with it, etc.

Secondly, I find that three day per week programs work best with my recovery, lifestyle, etc. Do you have any general recommendations on how you would train someone for general strength and hypertrophy using a three day per week schedule, besides the above program?

Thanks for the great information. Cheers!

2

If you want strength, power and hypertrophy while training only three times per week I recommend the pendulum approach:

Week 1: Hypertrophy
Week 2: Strength
Week 3: Power
Week 4: Strength
Week 5: Hypertrphy
Week 6: Hypertrophy
Week 7: Strength
Week 8: Power

When training 3 times per week the type of workout will vary from phase to phase. Example:

A.Hypertrophy weeks (legs/push/pull structure)

DAY 1

  1. Back squat
    1 x 12
    1 x 8
    1 x 12
    1 x 8

  2. Pause front squats
    3 x 6 with a pause at parallel
    Rep 1 = 12 sec. pause
    Rep 2 = 10 sec. pause
    Rep 3 = 7 sec. pause
    Rep 4 = 5 sec pause
    Rep 5 = 3 sec pause
    Rep 6 = 1 sec pause

  3. Leg curl 2/1 (up with two legs down with one leg in 5 seconds)
    3 x 5/leg

  4. Calf raises with two pauses
    3 x 10 (2 sec. pause in fully stretched position and 2 sec. pause in fully contracted position)

DAY 2

  1. Bench press
    1 x 12
    1 x 8
    1 x 12
    1 x 8

  2. Military press
    1 x 12
    1 x 8
    1 x 12
    1 x 8

  3. Paused dips
    3 x 6 with a pause at parallel
    Rep 1 = 12 sec. pause
    Rep 2 = 10 sec. pause
    Rep 3 = 7 sec. pause
    Rep 4 = 5 sec pause
    Rep 5 = 3 sec pause
    Rep 6 = 1 sec pause

  4. Contrast DB shoulder press
    3 x 8 contrast style
    Reps 1-2: 604 tempo
    Reps 3-4: explosive
    Reps 5-6: 604 tempo
    Reps 7-8: explosive

DAY 3

  1. Deadlift
    1 x 12
    1 x 8
    1 x 12
    1 x 8

  2. Paused seated rowing
    3 x 6 with a pause bar on sternum
    Rep 1 = 12 sec. pause
    Rep 2 = 10 sec. pause
    Rep 3 = 7 sec. pause
    Rep 4 = 5 sec pause
    Rep 5 = 3 sec pause
    Rep 6 = 1 sec pause

  3. Chins
    1 x 12
    1 x 8
    1 x 12
    1 x 8

  4. Barbell shrugs
    3 x 10 (2 sec. pause in fully stretched position and 2 sec. pause in fully contracted position)

B. Strength weeks (whole body)

DAY 1

  1. Squat
    5 x 5 (work up to 5RM)

  2. Bench press
    5 x 5 (work up to a load you could do 6-7 times)

  3. Power clean
    5 x 5 (explopsive reps, no need for very heavy loading)

  4. Leg curl 2/1
    3 x 5/leg

DAY 2

  1. Bench press
    5 x 5 (work up to 5RM)

  2. Deadlift
    5 x 5 (work up to a load you could do for 6-7 reps)

  3. Speed squat
    5 x 5 (using 40-45% of your max squat, do the reps as fast as possible)

  4. Close-grip bench press
    3 x 5 (work up to 5-6RM)

DAY 3

  1. Deadlift
    5 x 5 (work up to a 5RM)

  2. Back squat
    5 x 5 (working up to a load you could do 6-7 times)

  3. Speed bench press
    5 x 5 (40-45% as fast as possible)

4.Shrugs
3 x 5

C. Power weeks (Legs/push/pull)

DAY 1

  1. Back squat
    6 x 3 (work up to a 3RM)

  2. Power clean
    6 x 3 (work up to a relatively heavy, yet still explosive load)

  3. Jump squat (15-25% of your max squat)
    4 x 5

  4. Depth jumps (off of a 50-75cm box)
    3 x 10

DAY 2
1.Bench press
6 x 3 (work up to a 3RM)

  1. Push press
    6 x 3 (work up to a relatively heavy, yet still explosive load)

  2. Speed bench press
    6 x 2 (50% max bench with max speed)

  3. Plyo push ups
    3 x 10

DAY 3

  1. Barbell rowing
    6 x 3 (work up to a 3RM)

  2. Seated rowing
    6 x 3 (work up to a 3RM)

  3. Chins
    6 x 3 (work up to a 3RM)

  4. Shrugs
    6 x 3 (work up to a 3RM)

3

Thanks Christian! I was not expecting a sample program. You are very helpful. Your approach makes sense. I have a question regarding exercise load. The load is clear for the Strength and Power weeks, but I am not sure about the Hypertrophy stage. How close to failure should you work on these weeks?

Thanks again!

4

For hypertrophy, do not go to failure too often or you’ll overload the CNS, leaving you high and dry for the strength and power phases. Go near failure, but stop^each set with 1-2 reps left in you.