Great reply. Contreras and Schoenfeld provide great information.
My Training Program
I am an old Powerlifter. So, my training program focus is on Strength Training.
I use a variation of the Westside Powerlifting Program. However, instead of having a day set aside for Power and one for Strength, I incorporate them into one with…
Post Activation Potentiation Training, PAP
This method “Supersets” a Strength Movement with a Power and/or Speed Movement.
Performing a Strength Movement (resting 3 minutes or longer) and then performing a Power or Speed Movement increases power output, with a well written program.
Here are the two basis PAP Methods…
- Contrast Training utilized the same Exercises for both Strength and Power.
Strength: Heavy Bench Press
alternated with…
Power: Moderate Load Bench Press
Post Activation Potentiation can also be applied to Hypertrophy Training…
The 1 - 6 Principle
Charles Poliquin provides you with how to employ it for increasing muscle mass.
- Complex Training utilizes Strength Exercises that are similar in nature to the Power Exercise. Since I use Complex Training, let me provide you with the “Primary Exercises” that I use.
Squat Day
- Strength: Heavy Partial Belt Squats for set of 1 - 4 Repetition Per Set
alternated with…
- Power: Power Box Squat with Bungees,which I preform over Bands for Sets of 2 Repetitions.
Bench Press Day
- Strength: Heavy Partial Incline Press for set of 1 - 4 Repetition Per Set
alternated with…
- Power: Power Bench Press with Bungees,which I preform over Bands for Sets of 2 Repetitions.
Deadlift Training Day
I don’t train the Deadlift. I follow the same Complex Training Protocol. However, I employ Heavy Partial Good Morning with Power Cleans. I wrote a magazine article on this around 2002 for Powerlfiting USA. This is another topic for another time.
- Upper Back: Heavy Pull Ups
alternated with…
- Power Dumbbell Rows.
Hypertrophy Training Days
I incorporate Hypertrophy Days with an Upper Body Pulling Day, Upper Body Pushing Day, Squat Day and “Deadlift” Day.
Hypertrophy Training Exercises are rotated from one training cycle to the next.
Cluster Sets of 4 - 6 Sets of 4 - 6 Repetitions are used with 10 to 45 seconds between each Cluster Set.
Here is one training cycle example.
Squat Anterior Lower Body Day: Kettlebell Squat Swings. These fry your Quad and Glutes. I work up to 120 lbs or more with the Hungarian Core Blaster that works for Swings. See Contreras’ article below for how to make your own Hungarian Core Blaster.
Rather than Swinging the Kettlebell with a Hip Hinge, bending at the waist, you sit back and Squat into the movement.
Contreras references the Squat Swing power output in…
Are Heavy Kettlebell Swings Better Than Deadlifts?
Upper Body Push Day: :“Scrape The Rack Shoulder Press”, Brad Ford Press and Triceps.
Scrape The Rack/John Meadows
Good Morning Posterior Chain Day: Hip/Back Extension. If you preform this correctly, it fries you hamstring and glutes. When performed incorrectly, it kills your back.
Hip Extenstion/Contreras
Lat Posterior Chain Day: Cable Rows, Face Pulls, Curls
Cluster Set Hypertrophy Training
As I noted, my Hypertrophy Training is performed with Cluster Sets.
4 - 6 Repetition performed for 4 to 6 Sets with 10 to 45 seconds rest between each Cluster Set.
Thus, if you perform 6 reps for 4 Cluster Sets, you have cranked out 24 Total Reps in that Cluster Set.
If you perform 5 Total Cluster Sets, you have performed 120 Total Reps for that exercise.
Cluster Set Research
Dr Jon Oliver has some great information on this in his PhD Dissertation…
Intra-Set Intervals in Hypertrop;hic Training Effects on Hypertrophy, Strength and Power and Myosin Heavy Chain Composition
It is 92 pages. Here is the “Cliff Notes”…
“Super Fast” Type IIb/x Muscle Fiber are exhausted in approximately 10 seconds. Fast Twitch Type IIa are exhausted at around 30 seconds, usually less.
In Limit Strength (1 Repetition Max) and Explosive Power Movements elicit the “Super” Fast and Fast Muscle Fiber.
Once the “Super” Fast and Fast Twitch Muscle Fiber are exhausted, they stop working. Then the Slow Twitch Type I Muscle Fiber engage.
Cluster Sets provide you short rest periods that allow the “Super” Fast and Fast Muscle Fiber to rest, so they can work again.
Cluster Set in the right Set/Repetition/Rest Between range maintain power while increasing muscle mass.
Now the but…
Traditional “The Pump” Method For Maximal Hypertrophy
For increasing muscle mass, the Traditional Hypertrophy Protocol is more effective.
Knowledge
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I an old guy who been around a long time and tired a lot of things.
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I have College Minor Degree in Exercise Science. I went back and picked up another 21 hours in the 1990’s. I now have more hours in Exercise Science that my major.
- I am a Certified Strength and Conditioning Specialist (since 1998 with the National Strength and Conditioning Association, NSCA. Most College and many Pro Strength Coaches have this certification.
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I still have some State Powerlifting Records from 2001 to 2005. I still lift and compete but old age is kicking my ass.
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I have co-written and written 5 strength training magazine articles.
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I work in Commercial Fitness Equipment Sales. I work with some high school coaches with their strength program.
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I was an International Powerlifting Referee for 8 years. The benefit was I had access to some of the best lifter in the game: Dr Fred Hatfield, Larry Pacifico, Mike Bridges, Bill Kasmaier, etc.
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I have hosted the Albuquerque Strength and Conditioning Clinic since 2012 (a sanctioned Strength Clinic). It is a 7 hour clinic composed of Exercise Physiologist, Strength Coaches, Nutritionist, Physical Therapist, etc. It is a non-profit event.
The clinic provides me with a lot of knowledge from this event and I have access to some smart people.
I call them up with questions and interrogate them until they cry.
Kenny Croxdale