Hi, I’m thinking about buying access to your diesel jacked training group. Can you provide some information about it. Training split, length of the sessions, if there is a space for cardio?
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It’s 5 lifting days a week (typically chest/triceps ; back/biceps ; lower body ; delts/rear delts ; gap workout)
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There is one planned conditioning day
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It’s an effort-based/low-volume approach, so there is time for 30 ish minutes of LISS cardio a few times a week.
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Most workouts include one heavy lift trained for strength, 2-3 max-effort exercises (1 work set to failure and sometimes with an intensifier) and 1-2 growth factor exercises (longer set duration to promote lactate and growth factors accumulation)
Thanks a lot for clarification. Looks really interesting.
Btw do You think that high effort/ low volume can be a way for training for long period of time even forever when you of course play around with intensity?
I believe so.
It can provide sufficient growth stimulation if the work sets (4-8 per muscle) are taken to failure (or beyond with intensifiers).
Now, to be used successfully for a long period of time it’s the same as with any other training approach: there need to be a progression in training stress and periods of lower stress to resensitize the body to the growth stimulus (and so that you don’t constantly have to increase the stimulus and reach unsustainable levels).
The main difference is that you cannot rely on increasing the number of sets (much) as opposed to more volume-based approaches.
So that leaves you with 3 main modes of progression over time:
- Progressive overload (via an increase in weight lifted for equivalent reps)
- Progressive overload (via an increase in reps at an equivalent weight)
- Making the work sets harder (via more demanding methods)
Let’s illustrate how this could be done over a 12 weeks training cycle (the duration I typically recommend before deloading/resensitizing):
Week 1 - One top set to failure (5-10 reps)
Week 2 - " " " with slightly more weight (or more reps)
Week 3 - " " " with slightly more weight (or more reps)
Week 4 - One top set to failure followed by. lengthened partial reps to failure
Week 5 - " " " with slightly more weight (or more reps)
Week 6 - " " " with slightly more weight (or more reps)
Week 7 - Top set performed as a rest/pause
Week 8 - " " " with slightly more weight (or more reps)
Week 9 - " " " with slightly more weight (or more reps)
Week 10 - Top set performed as a double rest/pause
Week 11 - " " " with slightly more weight (or more reps)
Week 12 - " " " with slightly more weight (or more reps)
You would then perform 2-3 weeks of lower demand training (e.g. still only 1 top set per exercise but with 1-2 reps in reserve) then start the cycle over.
In your new cycle you could…
A. Change the exercises
B. Use a slightly more demanding intensifier progression.
For example:
Week 1 - One top set to failure (5-10 reps)
Week 2 - " " " with slightly more weight (or more reps)
Week 3 - " " " with slightly more weight (or more reps)
Week 4 - Top set performed as a rest/pause
Week 5 - " " " with slightly more weight (or more reps)
Week 6 - " " " with slightly more weight (or more reps)
Week 7 - Top set performed as a double rest/pause
Week 8 - " " " with slightly more weight (or more reps)
Week 9 - " " " with slightly more weight (or more reps)
Week 10 - Top set performed as a myo reps set (or as a rest/pause + drop)
Week 11 - " " " with slightly more weight (or more reps)
Week 12 - " " " with slightly more weight (or more reps)
wow that awesome explanation. Thanks coach.
Effort based workouts looks like ideal aproche for busy people (low volume not much sets so shorter time in gym). Do you also think that it good for longevity and average Joe athletic improvement
Not really.
At least, not by my definition of “athletic”.
It doesn’t improve work capacity, conditioning, explosiveness, endurance, or mobility (although this is debatable) which are all components of being “athletic”.
Can it be a part of a more holistic training regiment that also includes other elements like endurance, resistance (conditioning), power/speed and mobility? Absolutely! In fact, because of the low volume and time devoted to being in the gym to build muscle, it is likely easier to include sessions for other physical capacities, or add some of it at the end of your lifting workouts.
But by itself,no, it wouldn’t be enough to make someone “more athletic” and it would only address two elements in the longevity equation (loss of muscle mass and loss of strength as we age).
Perfect explanation. That was my first idea to add 3 sets of some jumps or ball throws before each session (different per day) and some cardio few times a week should be enough for normal being person
Big Thanks as always ser
Hello Christian,
Can you estimate the duration of the program sessions on average?
Thanks
I personally do it in less than an hour
For me high effort push or pull with 5-6 exercises with warmup take around 40-45min but I’m weeker then CT so 2-3 warmup sets is all I need
No, that’s pretty much how long it takes me. Which is why I said “under and hour”.
But the Diesel jacked IS an effort-based plan BUT on each they there is one lift trained for strength with 3 work sets which adds 5-10 min to the session
Hello Christian, is it possible to follow the program with an equipped home gym?
Sadly, no