PRE AND POST EXHAUSTION SUPERSETS - by GLEN TITHER

PRE and POST EXHAUSTION SUPERSETS

Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk

In my opinion one of the best forms of resistance training has to be 'supersets'.
The demand placed on the muscular system, as a direct result of virtually no rest between 2 exercises, is amazing; and has the potential to produce remarkable results.

Probably the most popular method of  working with supersets is with apposing muscle group pairings e.g. Triceps & Biceps, Chest & either Back or Trapezius, Quadriceps & Hamstrings etc. However, with the right choice of exercises, practically any compination is possible.
I often pair the muscle groups as follows:
Workout 1: Trapezius & Shoulders
Workout 2: Chest & Biceps
Workout 3: Back & Triceps
Workout 4: Legs & Calves
Detailed reasons for this particular split can be found in my blog: "OPTIMUM BODY PART SPLIT FOR SUPERIOR TRAINING RESULTS".

Two excellent methods of using supersets are Pre-Exhaustion Supersets and Post Exhaustion Supersets.
Both of these versions require you to work the same muscle group for both exercises, rather than opposing ones.
Exercise selection is the key. You must select compound exercises, together with isolation exercises which will place the most demand on the agonist/prime mover chosen for the compound exercise. e.g. Barbell Bench Press (compound exercise for the chest, but also engages the shoulders & triceps) and Dumbbell Flyes (isolation exercise for the chest).

When you work the muscles in this way you'll find that your resistances will change slightly, as a direct result of the fatigue caused by the first exercise, and the fact that the demand is still being placed on the same muscle group.

Rest periods, after each pairing has been completed, should still be 60 - 90 seconds.

As with most supersets workouts, repetition ranges are really down to the individual and their chosen goal.

1-5:     relative strength;

6-8:     optimal compromise of maximal strength and hypertrophy;

7-12:   best hypertrophy gains leading to maximal strength;
13-20: strength endurance gains and lower hypertrophy gains.

The only difference between Pre and Post-Exhaustion Supersets is the order in which you place the compound and isolation exercises.
Pre-Exhaustion requires you to complete an isolation exercise, followed directly by a compound exercise; whereas Post-Exhaustion requires the opposite (a compound exercise followed directly by an isolation exercise).

Some muscle groups have very few, if any, compound exercises e.g the biceps and calves. However, the same demand can still be placed on these muscles simply by chosing exercises which require the most effort to perform (and using them as if they were compound exercises) e.g. barbell bicel curls because of their muscular engagement of both heads of the biceps brachii, brachialis, brachioradialis pronator teres and group of wrist flexors; and dumbbell concentration curls which is considered as a more isolation move.

Please see an example 4 day Post-Exhaustion Supersets workout below.

If you chose to work through a Pre-Exhaustion Supersets workout then you can simply reverse the exercise pairings, so that you perform the isolation exercise before the compond exercise.

For the example workouts below I have chosen to pair the muscle groups as follows: Chest & Trapezius; Back & Shoulders; Triceps & Biceps; Legs & Calves.

Chest & Trapezius
30 Degree Incline Barbell Bench Press superset with
Suspension Trainer Chest Flyes
Decline Bench Barbell Bench Press superset with
Dumbbell Chest Flyes
EZ bar Close Grip Upright Rows superset with
Seated 60 Degree Incline Dumbbell Shrugs
Barbell Hanging High Pulls superset with
Barbell Shrugs

Back & Shoulders
Alternate Grip Pull-Ups superset with
EZ Bar Shoulder Width Grip Pullovers 
Barbell Bent Over Rows superset with
Suspension Trainer T, Y, I, Face Pull (1 of each = 1 repetition)
Seated Barbell Military Shoulder Press superset with
Dumbbell Lateral Raises
Seated Dumbbell Arnold Press superset with
Dumbbell Alternate Arm Front Raises

Triceps & Biceps
Flat Bench EZ Bar Close Grip Presses superset with
Incline Bench Dumbbell Tricep Extensions
Raised Leg Dips superset with
EZ Bar California Press
EZ Bar Bicep Curls superset with
Dumbbell Preacher Curls
Dumbbell Hammer Curls superset with
EZ Bar 21's

Legs & Calves
Barbell Front Squats superset with
Dumbbell Walking Lunges
Barbell Deadlift superset with
Stiff Leg Deadlifts / Romanian Deadlifts
Seated Barbell Soleus Raises superset with
Donkey Raises
Seated Barbell Soleus Raises superset with
Dumbbell Calf Raises

GERMAN VOLUME TRAINING - by GLEN TITHER

GERMAN VOLUME TRAINING (GVT)

Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk

'Overload', especially in the form of regular workout changes, is one of the simplist things you can do to ensure you continue on a path to progression, and goal achievement.
Performing different repetition and sets ranges, trying different training principles, and different forms of training etc, not only keeps your workouts fresh and places huge demand on your muscles, but very importantly keeps you mentally stimulated too.

One of the most popular questions in resistance training is how to pack on lean muscle mass.
With this in mind one of the best training principles is the 10 set principle, or as it is better known - German Volume Training.
Strength & conditioning coaches worldwide regularly use this principle as it is excellent for athletes who need to pack on muscle in the off-season.

The most popular rep/set range is 10 sets of 10 repetitions. However, if you've read any of my other blogs you'll know that I like to do things differently, especially as I believe that every training principle can be improved upon; but mainly because I strongly believe that everyone is an individual, and as such will respond differently to training stimulii.
The change I've made is slight, but important if increases in lean muscle mass is your main goal.
After thoroughly testing different repetition ranges for this particular training principle, my preference is 10 sets of 9 repetitions. Choosing a repetition range of 7-12 is known for achieving the best hypertrophy gains leading to maximal strength. By all means play about with 10 sets of 7,8,9,10,11 or 12 repetitions, to find which range achieves the best lean muscle mass gains for you. Whichever number of repetitions you pluck for, you must ensure you are able to perform the same number of reps for all 10 sets.
Once you have decided on the number of repetitions you are going to work with you'll need to chose the right resistance. You want to chose a weight you can lift for double the number of repetitions e.g. 14RM (rep max) for 7 reps; 16RM for 8 reps; 18RM for 9 reps; 20RM for 10 reps; 22RM for 11 reps; and finally 24RM for 12 reps.
As well as the 2 compound exercises, I have chosen to finish off the workouts with 2 isolation exercises to completely stress the relevant muscles for 2 supersets of 6 - 8 reps.

As with most other training principles, I recommend that you design and perform your own GVT workouts for a minimum of 4 weeks, to allow for adaptation, but for no longer than 6 weeks, to ensure you/your muscles don't plateau.
As always, you must look to increase the resistances once you can perform all 10 sets in strict form, without using forced reps, or having to increase your rest periods.

Some people question the value of the first few sets, especially as they will feel lighter than you will have been used to, if you normally work to muscular fatigue with each set. However, as a result of exercise choice, the fact that you perform the exercises as supersets and that you must only have 60 seconds rest between, results in cumulative fatigue.

You must perform only one exercise per bodypart; as a result you'll need to chose compound exercises, which recruit multiple muscle groups, as opposed to single muscle group isolation exercises.

I have chosen bodypart splits inkeeping with the theory within my blog OPTIMUM BODY PART SPLIT FOR SUPERIOR TRAINING RESULTS All exercises are 10 sets of 9 repetitions unless stated.

Try the workouts below for starters. By all means get in touch and let me know how you get on.

Legs
Barbell Raised Heel Front Squats superset with
Barbell Stiff Leg Deadlifts
Dumbbell Alternate Leg Step Lunges (2 x 6-8 Each Leg) superset with
Barbell Deadlifts (2 x 6-8)

Back & Triceps
Neutral Grip Pull-Ups (use a suspension trainer if you cannot complete all prescribed repetitions) superset with
Lying EZ Bar Close Grip Presses
Incline Bench Prone Dumbbell Rows (2 x 6-8) superset with
Seated EZ Bar Overhead Tricep Extensions (2 x 6-8)

Trapezius & Chest
EZ Bar Close Grip Upright Rows superset with
Flat Bench Barbell Chest Press
Barbell Shrugs (2 x 6-8) superset with
30 Degree Incline Dumbbell Flyes

Shoulders & Biceps
Seated Dumbbell Shoulder Press superset with
EZ bar Bicep Curls
Incline Bench Prone Dumbbell Lateral Raises (2 x 6-8) superset with
Incline Bench Dumbbell Preacher Curls (2 x 6-8 each arm)

Triceps & Biceps
EZ Bar California Press superset with
Seated Dumbbell Zottmann Curls
Decline Bench Dumbbell Tricep Extensions (2 x 6-8) superset with
Close Grip Chin-Ups (2 x 6-8)

HOW BEST TO INCREASE YOUR BICEP & TRICEP STRENGTH AND SIZE. - by GLEN TITHER

TURN YOUR WATER PISTOLS INTO BIG GUNS!!

Website: www.gtpersonaltrainer.co.uk

Email: glen@gtpersonaltrainer.co.uk

If you think about it, progression in the vast majority of gym based exercises is linked to the overall strength of the arms. For example:

How do you expect to increase the resistance you push during the standard Barbell Bench Press, where arm extension is so important, if the strength of your triceps is not addressed? 

How do you expect to increase the number of strict repetitions when performing Pull-Ups, where arm flexion is so important, if the strength of your biceps is not addressed? 

These are just 2 examples; when you think about all the gym exercises that are aimed at one particular muscle group but require the assistance of the arms, to enable the specific muscle to be worked, the list really is endless. 

For optimal arm development exercise selection is paramount. You must choose the right exercises that will ensure growth in every single muscle fibre. The muscles in the upper arms are Biceps Brachii, Brachialis and Triceps Brachii.

 
Each exercise you choose should focus on each muscle individually. A tip to remember which bicep head you are hitting is to picture where your arms are in relation to your torso.
Exercises with your elbows in front of your torso, e.g. preacher curls, concentration curls, cable curls, suspension trainer curls etc, will hit the long head for biceps peak.
Exercises with your elbows behind your torso, e.g. incline dumbbell curls, drag curls, will hit the short head for length and fullness. 
To hit the brachialis there really is no substitute for dumbbell or cable hammer curls.  

The triceps respond differently to biceps because the majority of tricep exercises place a high demand on all three heads. However, certain exercises do tend to place more of a demand on particular heads than others. For example: hit the long head with dumbbell, barbell or cable overhead tricep extensions.
Add mass to the lateral head with pushdowns or lying dumbbell/barbell tricep extensions. Finally, hit the medial head close grip presses or raised leg bench dips.

Biceps Brachii: the muscles of the upper arm, specifically the front. The muscle attaches to the coracoids process of the scapula (shoulder blade) and the radial tuberosity of the radius (long, outer bone in the forearm). The biceps have 2 aspects:

1.       Short head: runs along the inside of your upper arm from the pectoral deltoid tie in to your elbow; and although it is the shorter of the 2 heads, it is responsible for the length of the biceps.

2.       Long head: extends along the outside of the upper arm between your brachialis and the short head; it is this long head which is responsible for the biceps’ peak.

Brachialis: the muscle of the upper arm, specifically the front, underneath the short and long heads of the biceps brachii. This muscle attaches just above midway to the humerus (long bone in the upper arm) and the ulna tuberosity of the ulna (inner long bone in the forearm).

Triceps Brachii: the muscles of the upper arm, specifically the back. The muscle attaches to the scapula (shoulder blade) and humerus (long bone in the upper arm). The triceps have 3 aspects:

1.       Lateral head: the muscle furthest away from the torso, curving inwards.

2.       Long head: situated closest to the latissimus dorsi (lats) when your arms are by your sides.

3.       Medial head: lies underneath both the lateral and long heads and adds thickness.

For strength development you should use as heavy resistance as you can, just as long as you perform every aspect of the exercise under control and with strict form. Try 2 - 4 sets of 6 - 8 repetitions.

For more excellent biceps and triceps exercises please see the workout breakdowns within my articles (1-3RM/6-12RM and 1-3RM/6-9RM) relating to my own testing and adaptation of the well known 1-6RM training principle.

WHEN TO INCREASE YOUR WEIGHT IN TRAINING - by GLEN TITHER

Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk


I often get asked by PT clients how I know when to increase their resistances being used; or when they should increase resistances when they're working without me.
It's simple - because of chainges in your daily biorhythms you'll have days when you feel stronger than others, and days when you feel weaker too. Therefore, it's best to workout within a repetition range, as opposed to limiting yourself to aiming for a single number. Otherwise when you're feeling stronger you won't be stressing your muscles enough or working them to fatigue, and when you're feeling weaker you'll struggle to reach the relevant number, and find yourself breaking strict form just to complete the set.
My advice is to work within a 3 rep range, no matter how many sets you perform e.g. 2 - 5, 5 - 8, 6 - 9, 9 - 12 , 12 - 15 etc.
When you can, with strict form, complete the higher repetition range for 2 or more sets then you should increase your resistance slightly, so that you can only perform the lower end of the range.
If you make small increases to the resistance, each time you hit the higher repetiton range, then you'll ensure 'overload' and subsequent muscular strength increases.

1 - 6 TRAINING PRINCIPLE, AND MY 2ND ADAPTATION OF IT (1-3RM/6-9RM TRAINING PRINCIPLE). - by GLEN TITHER

Website: www.gtpersonaltrainer.co.uk

Email: glen@gtpersonaltrainer.co.uk

1 - 6 TRAINING PRINCIPLE, AND MY 2ND ADAPTATION OF IT (1-3RM/6-9RM TRAINING PRINCIPLE).

Further to my original article/blog "1 - 6 TRAINING PRINCIPLE, AND MY ADAPTATION OF IT (1-3RM/6-12RM TRAINING PRINCIPLE)", and having fully tested the principle, I decided to make a small change to the second set repetition range. Therefore, the new repetition ranges are 1-3RM/6-9RM. This decrease of 3 repetitions enables greater resistances to be used and, as a result, further increases in muscular hypertrophy and strength.

In keeping with the overload principle, I have also changed the workouts for this adaptation (see below). The exercises are still performed in supersets and the smaller muscle groups require performance of 2 sets of the higher repetition range (6-9RM).

BACK & TRICEPS

Sternum Chins Ups superset with EZ Bar Close Grip Presses

Suspension Trainer T,Y,I,W,Facepulls (1 of each = 1 repetition, do 6 reps) superset with 

Seated EZ Bar Overhead Tricep Extensions (2 x 6-9RM)

Close Grip Pull Ups superset with Decline Bench Dumbbell Tricep Extensions (2 x 6-9RM)

CHEST & BICEPS

45 Degree Incline Bench Barbell Presses superset with 

Incline Bench Dumbbell Bicep Curls (2 x 6-9RM)

30 Degree Incline Bench Barbell Presses superset with 

Dumbbell Preacher Curls (supinated grip)

30 Degree Incline Bench Dumbbell Chest Flyes tripleset with 

30 Degree Incline Bench Dumbbell Presses tripleset with Close Grip Chin Ups (2 x 6-9)

TRAPEZIUZ & SHOULDERS

Barbell Single Arm Shrugs (2 x 6-9RM) superset with Dumbbell Lateral Raises (2 x 6-9RM)

EZ Bar Close Grip Upright Rows superset with Seated Dumbbell Shoulder Press

Dumbbell Shrugs (2 x 6-9RM) superset with Dumbbell Prone Lateral Raises (2 x 6-9RM)

TRICEPS & BICEPS

Seated Squat Rack Half Shoulder Press superset with Seated Dumbbell Zottmann Curls

EZ Bar Lying Tricep Extensions (2 x 6-9RM) superset with 

Dumbbell Preacher Curls (neutral to supinated grip)

Raised Leg Bench Dips (to failure) superset with Dumbbell Concentration Curls

LEGS & CALVES

Barbell Front Squats superset with Seated Barbell Soleus Raises (2 x 10)

Barbell Deadlifts superset with Donkey Raises (2 x 50)

Barbell Good Mornings superset with Standing Barbell Calf Raises (2 x 30)

Bulgarian Split Squats superset with Barbell Standing Calf Raises (2 x 9 -12)

Barbell Romanian Deadlifts (2 x 6-9RM) superset with Seated Barbell Soleus Raises (2 x 40)

1 - 6 TRAINING PRINCIPLE, AND MY ADAPTATION OF IT (1-3RM/6-12RM TRAINING PRINCIPLE). - by GLEN TITHER

Website: www.gtpersonaltrainer.co.uk

Email: glen@gtpersonaltrainer.co.uk

1 - 6 TRAINING PRINCIPLE, AND MY ADAPTATION OF IT (1-3RM/6-12RM TRAINING PRINCIPLE).

For years gym-goers have stuck to workouts consisting of 3 sets of 10 repetitions. In my opinion, this set/rep range serves little purpose; it’s sort of a middle of the road kind of range. With so many different set/rep ranges/combinations to choose from, which have a specific effect on the muscular system, I can’t see why people have stuck with 3 x 10 for so long.

For those of you who have read my other blog articles, you will never find me working with the 3 set 10 rep range.

This article includes the original information for 1-6 Training Principle; together with my own adaptation: 1-3RM/6-12RM Training Principle. I decided to adapt the 1-6 Principle after testing it myself for 6 weeks and finding that I was spending too many long periods of time resting after the 1RM set and, as a result, also finding that my overall workout time was close to 2 hours! as opposed to my preferred 45 minutes - 1 hour.

1-6 TRAINING PRINCIPLE.

This 1-6 training principle had been known by the ungainly name of the mixed neural drive/hypertrophy program. The system is based on the neurological post-tetanic facilitation phenomenon as first discussed in strength training circles by German strength physiologist Dietmar Schmidtbleicher from Freiburg University. Basically, if you do a 6RM load (the maximum load you can lift for 6 repetitions) within 3-10 minutes of doing a max single/1RM (the maximum load you can lift for 1 repetition), you can use a greater weight that you could have if you hadn't done the 1RM set.

For example, let's say you can normally do 100 kilograms for six reps on the incline bench barbell chest press. If you do a max 1RM four minutes prior to doing your 6 reps, which we'll say for the sake of argument is around 140 kilograms, you'll be able to do six reps at 105-115 kilograms, which is a significant increase.

In fact, many trainees who use this method find that their 1RM resistances improve each wave. In fact, a typical wave for someone who can do 6 reps with 110 kilograms on the incline bench barbell chest press may look like this:

Set 1) 1 rep with 132 kgs
Set 2) 6 reps with 110 kgs
Set 3) 1 rep with 135 kgs
Set 4) 6 reps with 112 kgs
Set 5) 1 rep with 137 kgs
Set 6) 6 reps with 115 kgs

The basic premise is to use maximal loads to potentiate the nervous system. Because of this newly increased, more efficient neural drive, you can use a greater load for six reps which ends up building bigger and stronger muscles.

It has been demonstrated, by many leading strength & conditioning experts, that long-term strength gains are directly related to how much you increase intensity. Therefore, expect to reach new heights in strength gains with this routine since it makes full use of that intensity increase principle.

This system will not only allow you to gain functional bodyweight, but your power should also increase since the system taps into the higher threshold motor units which are responsible for the production of explosive strength/power.

1-3RM / 6-12RM TRAINING PRINCIPLE

My goal for this particular training period is for maximal strength together with muscular hypertrophy.

In adapting the original training principle it was obviously important to keep with the premise that the low repetition maximal lift, prior to a medium repetition lift, will enable increases in the loads being used for the medium repetition lift.

I decided to adapt the principle mainly because I, along with lots of other people, choose to train alone. As a result, 1RM is quite often difficult due to their being no spotter for safe training with such loads. Therefore, I decided on a 1-3RM.

I also decided to modify the second set repetition range from 6 reps to a 6-12 rep range. This enables me to still aim for a 6RM, but to also push for slightly more repetitions if I am feeling stronger on a particular training day, but with 12 reps being the absolute maximum. Once regularity is achieved at 9-12 repetitions, during a 6-12 rep set, then the resistances can obviously be increased.

I chose a range of 6-12 repetitions because of the basic training effect of the repetitions:

1-5: relative strength;

6-8: optimal compromise of maximal strength and hypertrophy;

7-12: best hypertrophy gains leading to maximal strength.

Both the original, and my adaptation of, call for large compound exercises for the training principle to be most effective. However, as well as the big moves, I also chose to add isolation exercises to my workouts with a repetition range of 9-12 (as indicated in the breakdown below), to enable me to include smaller muscle groups and keep with the goal of muscular hypertrophy.

I also prefer to use my own body part split pairings, see my blog: “OPTIMUM BODY PART SPLIT FOR SUPERIOR TRAINING RESULTS”.

Just like the 1-6 training principle, exercises are performed as supersets.

Please see a full breakdown of my first workouts, using this adaptation, below.

BACK & TRICEPS

Alternate Grip Pull-Ups superset with EZ Bar Close Grip Tricep Presses

Incline Bench Prone 2 Dumbbell Rows superset with Lying EZ bar Tricep Extensions (9-12)

Suspension Trainer T,Y,I,W,L’s (1x T,Y,I,W,L = 1 rep; do 5 reps)

Incline Bench Dumbbell Tricep Extensions superset with Raised Leg Weighted Dips (to failure)

Weight Disc Overhead Side Bends superset with Crunches x 3 sets

CHEST & BICEPS

Flat Bench Chest Press superset with Dumbbell Preacher Curl (hammer to supinated grip)

Decline Bench Dumbbell Chest Press superset with EZ Bar Bicep Curls

Tripleset: Dumbbell Chest Flyes superset with Dumbbell Chest Press tripleset with Dumbbell Concentration Curls

Body Plank superset with Oblique Raises x 3 sets

TRAPEZIUS & SHOULDERS

Wide Grip Barbell Shrugs superset with Incline Bench Prone Lateral Raises (9-12)

EZ Bar Close Grip Upright Rows superset with Dumbbell Alternate Front Raises to Ceiling (9-12)

Tripleset: Dumbbell Shrugs (9-12) superset with Dumbbell Lateral Raises (9-12) tripleset with Dumbbell Alternate Shoulder Press (9-12)

Weight Disc Overhead Side Bends superset with Abdominal Wheel Out/Ins x 3 sets

LEGS & CALVES

Barbell Front Squats superset with Barbell Standing Calf Raises (9-12)

Dumbbell & Weighted Vest Reverse Lunges (9-12 each leg) superset with Donkey Raises (dip belt & discs for resistance)

Barbell Deadlifts superset with Seated Soleus Raises (30 reps)

Duck-under Squats (9-12 each side) superset with Suspension Trainer Starting Blocks (20 each leg).