20in30 – Volume Bench

Need to put on some size? Get stronger? If so, you probably need to crank up the volume!

Today was my volume bench workout and so as promised earlier in the week, I will talk about what in the world volume is.

The formula for volume is simple. Volume = Weight x Sets x Reps. For example, if I squat 100 pounds for 5 sets of 2 it would equal 1000 lbs of volume.

In order to keep progressing with your strength goals, your volume has to increase over time. That doesn’t mean you need to add thousands of pounds in volume each and every workout but small timely volume increases are important.

There are pretty much only three ways to add volume with either more weight on the bar, more sets, or more reps per set. Sounds simple right? It Is fairly simple but there are lots of combinations to keep things interesting. Continuing with our earlier example of the 100lb squater, to make an increase from 1000lbs to 1200 instead of 5 sets of 2 @100lbs we could do 4 sets of 3 @100lbs. Then the following week go to 5 sets of 3 at 100 lbs, and repeating the process with a little more weight on the bar next month.

To really gain hypertrophy (build muscle) increasing the volume is vital. Just don’t jack the volume up to fast or you will become brutally sore.

So long story short, this is my volume bench day, AKA the day I do higher reps of bench press.

Bench Press: 5×8

Band pull apart: 5×10

Close Grip Bench Press: 3×10

One Arm Dumbbell Row: 3×12

Machine Chest Press: 3×15

Machine High Row: 3×15

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Program Design – Movement Selection

Today I want to talk about program design! Programming is simply your plan of attack when you walk into the gym, your garage or living room to workout. Most people love to talk about exercise selection, set, rep schemes, and how many days to show up in the gym; while those are important, I want to focus on a bigger and more basic picture.

 

There are some basic movements that we should all be able to do as humans whether for athletic performance or everyday life. It would be remiss of me to say that I came up with this idea but Dan John (well known strength, discus, and football coach) preaches this constantly and I completely agree with him. Dan John is constantly looking for the simplest approach and I appreciate that. It is not necessary to kill yourself doing 30 different exercises, especially if you are a beginner. Just walking in the gym is frightening enough. Choosing to do a smaller number of exercises gives you the opportunity to master the movements, allowing greater strength gains and lowering the risk for injury. If you want to learn more about Dan John you can go to his website at danjohn.net or you can even read several of his articles over at tnation t-nation.com/all-articles/authors/dan-john

 

The next logical step that I should take is to tell you what exercises to do, right? Well, not quite. Instead I would tell you and challenge you to work these movements, not exercises, into your routine programming. They are:

 

  • Upper body Horizontal Push
  • Upper Body Horizontal Pull
  • Upper Body Vertical Push
  • Upper Body Vertical Pull
  • Squat
  • Hinge
  • Carry

 

This might seem like a lot but you don’t have to do it all in one day. One of my favorites splits looks something like this.

 

Monday/Thursday

  • Horizontal Push
  • Horizontal Pull
  • Squat

Tuesday/Friday

  • Vertical Push
  • Vertical Pull
  • Hinge
  • Carry

 

 

This is a list of exercises that fit into each of these movement categories. Unsure of how to do them? Searching on YouTube always yields results, even if they aren’t always the best explanations, it will get you started.  Technique WOD by Barbell Shrugged is a great resource. Hopefully I will be able to do exercise tutorials in the future but I need to focus on being a consistent writer first!

 

Horizontal Push Horizontal Pull Squat Vertical Push Vertical Pull Hinge Carry
Bench Press Bent Over Row Barbell Back Squat Barbell Military Press Chin Up

 

Deadlift Farmers Walk
Push-Up Inverted Row Air Squat Pike Press Pull-Up Kettlebell Swing Waiters carry
Incline Bench Press Leverage Machine Row Goblet Squat Seated Barbell Press Neutral Grip Chin-Up Romanian Deadlift Sandbag carry
Dumbbell Bench Press Seated Cable Row Front Squat Seated Dumbbell Shoulder Press Leverage Machine High Row Back Extension Bear Hug Carry

 

 

Hopefully this helps you think about your training and the organization it requires. Excellent programming is not easy and while there are many general rules and guidelines it is also extremely personal. Experiment on yourself. The gym is a lab, and for goodness sakes, live like a human and do some basic human movements!