Since I’ve been in the game a long time, and have used myself as a guinea pig for more than my fair share of programs, I thought I’d reflect on the 3 best workout programs I’ve ever done.
Specifically, the ones that gave me the biggest gains in size AND strength.
Before You Start…
Before you even think about getting serious about a new program, answer these 3 questions.
Do you have a general idea of how you’re going to eat along with the program to reach your goals?
Do you have actual goals? If you don’t, please fix that by setting one now. Visual goals are ok (but harder to measure). Visualize exactly what you want to look like.
Are you OK with having to buy bigger clothes, and having small children and animals stop to gaze at you?
If you answered yes to all 3, then you’re ready to start one of these programs. You’re welcome.
Eat Eat Eat
I won’t spend a lot of time on this right now, because I’ve been down this road with so many people and I’ve found that no matter what I say, some people just don’t get it.
You have to EAT like an animal to get huge.
You have to eat meals between meals. It’s a law of nature. I didn’t make the law, but I have submitted to it in the past and have literally gained 20 pounds in a 3-month period. (No, not all muscle, but solid gainz nonetheless).
Your metabolism isn’t “just too high to gain weight.”
You just aren’t eating enough. I’m not being negative, just had to add this because without eating in a surplus, you literally can’t put on size.
Supplements for size and strength
Using the right supplements can make a big difference when you’re trying to put on size and strength.
It shouldn’t be complicated. There are only a few that you really need and that have proven benefits.
These are my top 3 recommendations that should accompany any program geared towards putting on size and getting stronger:
Creatine: For increases in strength and power, faster muscle gains and enhanced recovery. Don’t spend too much. Basic creatine monohydrate is fine. 5-10g/day
Whey protein: If you aren’t getting enough protein from food to ensure maximum gains and recovery from your training, you have to use a protein supplement.
Citrulline: L-Citrulline increases nitric oxide in the body, improving blood flow and giving you a bigger “pump.” If you take a pre-workout, it probably contains Citrulline. Just make sure you’re getting at least 6 grams per serving (the clinically relevant dose).
I also highly recommend Bulk Supplements, as you’ll get more for less, and the ingredients are pure.
The Best 4 Workout Programs for Size AND Strength
Without Further Ado, here are 4 programs that gave me really great gains in size AND strength, with a link to each if you want to check it out further.
I’ve personally done all of these over the years and have used concepts from them in my personal training as well as in my own programming (Swole Town).
#1 DoggCrapp Training by Dante Trudel
Just seeing the name of this one probably raises some eyebrows.
But I assure you, this is one of the hardest hitting, effective training programs out there.
What is DoggCrapp Training?
DoggCrapp is a training method created by Dante Trudel, who was a high-level bodybuilder for many years and continues to have a large following.
This program is the essence of a high-intensity-training program (HIT).
Training Split with DoggCrapp Training
DoggCrapp is typically broken down into a 3-day split.
There are two rotating days, with an A and a B version of each. For example:
UPPER A
LOWER A
UPPER B
LOWER B
CHEST INCLINE BENCH
HAMSTRINGS CURLS
CHEST DB BENCH PRESS
HAMS RDL
DELTS DB PRESS
QUADS LEG PRESS
DELTS UPRIGHT ROW
QUADS SQUAT
TRICEPS CABLE EXT
BICEPS INCLINE CURLS
TRICEPS DB EXTENSIONS
BI’S BARBELL CURL
BACK WIDTH PULLDOWN
FOREARMS HAMMER CURL
BACK WIDTH PULL UP
TRAPS SHRUG
BACK THICKNESS DEADLIFT
CALVES CALF RAISE
BACK THICKNESS ROW
CALVES CALF RAISES
Week 1: You would perform Upper A, Lower A, Upper B (mon/wed/fri)
Week 2: Lower B, Upper A, Lower A
Week 3: Upper B, Lower B, Upper A
Etc…
How to Perform Properly
With DoggCrapp, everything besides squatting and deadlifting is done for 3 sets of MAX REPS with the same weight.
That means you take the sets to absolute failure in a rest/pause style.
So, with Lat Pulldowns, for example, you would:
Perform a set to failure at 170lbs.
Take 15 deep breaths
Repeat, 170lbs to failure
15 breaths, and one last time, take it to failure.
The Key: Progressive Overload
The key to this program is progressive overload.
For every movement, you MUST record the total reps completed across all 3 sets.
That means you need to keep a workout log/journal (you should be doing that already).
Your goal next time that session comes up in the rotation is to CRUSH that number.
You should set a rep goal of somewhere between 12 and 24 reps. When you beat it, you EARN the right to add weight.
Why This Program Works for Size and Strength
DoggCrapp works so well because it focuses on the most important elements:
Effort/Intensity: Everything pushes your body very hard.
Progressive Overload: You’re constantly trying to improve
Big movements: The focus is on big, compound movements. NO fluff.
Measurable: It’s easy to gauge progress, the same 4 sessions repeat.
Recoverable: On 3 training days, you can go very hard and still recover (grow).
After 6-12 weeks, you can rotate some new movements in and continue to grind.
To see a more detailed description of DoggCrapp training, check it out here.
#2 SWOLE TOWN
Swole Town is my (biased) favorite, as I created it based on all of my experience and much trial and error.
This program is a hard-hitting blend of high intensity lifting, pulling from elements of bodybuilding, strongman and powerlifting, blended into a comprehensive training system.
This is a team program where hundreds have achieved serious results.
The huge benefit is that Swole Town is delivered through TrainHeroic, an amazing (free) app.
Every movement has a demo video, full instructions, and you also have access to the coach (me), if you have any issues at all.
Rather than following a spreadsheet, this is the optimal way to execute a program and the results speak for themselves. Beasts are built here.
#2 HCT-12 Size and Strength Program
HCT-12 is short for “Hypertrophy Cluster Training – 12.”
The 12 refers to the total amount of reps you complete on the final set of each exercise, but not in the traditional way.
In this Program, you choose a compound movement like the bench press, overhead press, or any other movement you want to choose. You then:
Start with a light, warm up amount of weight and perform 6 reps.
Add a little weight, and do another set of 6 reps.
Continue this process, adding weight and hitting 6 reps, resting up to 2 minutes between each set.
Reach a final set where you can get 6, but not more than 6. A “6 rep-max” for the lift you’re using.
After hitting that final set of 6 reps, rest 20-30 seconds, then perform 2 reps with the same weight.
Repeat this 3 times, resting 20-30 seconds and hitting 2 reps, for 6 total cluster reps. (12 total at the 6RM weight).
The final 3 sets of 2 reps are called a Cluster. The 6-rep max plus the 6 reps in the cluster = 12 reps.
Hence the name, Hypertrophy Cluster Training
Your goal is to constantly be trying to reach a higher weight for the final set of 12 with each workout.
Program Specifics and Details:
Exercise selection in HCT 12 is broken down in a specific way, and if you’re interested, I highly suggest clicking the link to see full details of the program.
Basically, you choose one exercise from each category to focus on.
Movement Type:
Example
Vertical Pressing
Overhead Press
Horizontal Pressing
Bench Press
Vertical Pulling
Pulldown
Horizontal Pulling
Rows
Quad Dominant
Squat
Hip Dominant
Deadlift
Biceps
Curls
Triceps
Extensions
Calfs
Calf raises
Abs
Sit ups/Ab wheel
You wouldn’t do all of these in one workout. You’d split it up depending on how many days per week you’re going to train.
I wouldn’t recommend more than a 3-4 day weekly split with this level of intensity.
You can rotate an A and a B session, monday, wednesday, Friday: (THIS IS JUST AN EXAMPLE).
WEEK 1: A-B-A
MON (A)
WED (B)
FRI (A)
BENCH PRESS
OVERHEAD PRESS
BENCH PRESS
PULLDOWN
ROW
PULLDOWN
DEADLIFT
SQUAT/LEG PRESS
DEADLIFT
TRICEPS
BICEPS
TRICEPS
ABS
CALVES
ABS
WEEK 2: B-A-B
MON (B)
WED (A)
FRI (B)
OH PRESS
BENCH PRESS
OH PRESS
ROW
PULLDOWN
ROW
SQUAT/LEG PRESS
DEADLIFT
SQUAT/LEG PRESS
BICEPS
TRICEPS
BICEPS
CALVES
ABS
CALVES
Why it works:
HCT-12 is great because at the 6-rep range, you get both strength and size gains.
The cluster sets on short rest are a powerful stimulus for growth, and you get more time under tension at a relatively heavy weight.
I gained about 10 pounds on this program many years ago and got stronger on every lift.
I use cluster training in some capacity in much of my programming, as it is such a powerful tool.
Clusters are one of the most powerful training tools for getting stronger very quickly when integrated in an intelligent manner.
The link to this program doesn’t exist anymore, unfortunately. It’s a long-lost gem that I’m happy to help keep alive!
#3 Strength Circuits – Christian Thibaudeau
This program comes as close as you’re going to get to maximizing both strength and size gains in a single program. It is a bit on the advanced side.
It was also one of the most fun training programs I’ve ever done, and it really is different than anything else I’ve ever tried.
It’s a unique and very intelligent program, and I wouldn’t expect any less from one of the world’s best coaches, Christian Thibaudeau, who I’ve learned a tremendous amount from.
Strength Circuits work like this:
Choose 5 exercises, preferably big lifts like the squat, deadlift, bench press, overhead press and power clean.
Perform a set of 5 reps of each movement in a circuit-like fashion, moving from one to the next.
Start back with the first movement and now perform 4 reps of each
Continue this process, doing a set of 3, then 2, then 1 rep of each movement, adding weight each set.
Do the same workout 4-5 days/week.
This lifting program probably immediately raises some eyebrows. You’re doing the same lifts day after day. But the program is deceivingly brilliant. In his own words, Thibaudeau states:
“Performing strength circuits using a 5/4/3/2/1 rep scheme — each round decreasing the reps and increasing the weights on all exercises — provide the perfect mix of load, density, and volume for maximizing strength and hypertrophy, as well as shredding up.”
-Christian Thibaudeau
Why it Works for size and strength gains:
This program is intelligently designed, and it really shows how amazing of a strength coach Thibaudeau is.
The program uses the same big lifts every day, but the volume is not high enough to induce overtraining in the recommended 6 week time frame.
The constant repetition of low rep lifting will improve neuromuscular efficiency (you’ll get better at those lifts.) The daily volume adding up will also force some serious growth of your fast twitch muscle fibers, and you should expect to get a hell of a lot stronger on all the lifts.
Drawbacks:
The only drawback to using this program is that it can be difficult to perform in a normal gym setting. Trying to go back and forth between 5 different exercises can be a serious challenge.
I was able to circumvent this in 2 ways. One, I have a home gym so that helps. And 2, before I had the home gym, I would go to the gym very early when not many people were there.
My training is one of my highest priorities, and if you feel the same way you can always find a way to get it done.
This one also is definitely not for beginner lifters. You should have a solid training background before diving into this one.
These 3 programs gave me some amazing gains and taught me a lot about training.
I am, of course biased towards my own programming, but I’ll leave that up to you to decide.
Part of the fun in choosing a training program is getting into the details of how it works, and then testing it out on yourself.
I’m confident that any of these 3 programs will be worth your time. They all have a few things in common:
Designed by great coaches 😉
Intelligently designed and simple
Made specifically for gains in strength AND size
I hope you found this article useful. And as always, I hope you find something here that can help you to get a little closer to that best version of you.
If you liked this article, here’s a couple others I think you’ll really enjoy:
My Wife’s ab routine is pretty epic. She’s been doing it for years. Halfway through her 30’s and 2 kids later, she still has shredded abs and can do a 10 minute plank. Not to mention regularly doing this 1,000 rep routine.
If you just want to see the whole routine, you can check it out in the video below: If you’d like a breakdown and some good info on ab training, then read on.
1000 Rep Ab Workout Breakdown:
How Often Should You Work Your Abs?
Most experts recommend working your abs at most every other day. This allows a day in between for the muscles to recover, helping you avoid injuries. Just like any other muscle in the body, you don’t want to train your abs every day.
My wife does this routine two times per week and does another core routine with planks and weights 1-2 times per week. She’s been doing this for years without any injuries, and has a six-pack to show for it.
What If You’re Just Starting Out?
If you’re looking to start training your abs and core, you definitely don’t need to start with 1,000 reps. Instead of doing 100 reps of each exercise, try doing 15-20 reps. Then add reps each week until you feel ready to do the whole workout.
People mistakenly believe that more is always better. In this case, as is usually the case with exercise and working out, it is not. Always build up to higher volumes of training and make sure you’re able to recover.
5 Ab exercises to start with
She recommends using these 5 exercises if you’re just starting out. Do 2-3 sets of 15-20 reps of each. Do this 2-3 times per week max when you’re just starting out. Then build up to hitting your abs more often over time.
Crunches with feet on the ground
Lay on your back with your feet on the ground
Don’t pull on your neck when you crunch up. This puts unnecessary strain on your neck and can create injuries.
Gently crunch up by flexing your abs, squeezing them on each rep.
Leg Raises
Lay flat on your back, hands under your butt.
Keep your back and head touching the floor throughout the movement.
Keeping your legs straight (slight bend is ok) raise your legs to 90 degrees, then back down.
Try to keep from touching your feet to the ground
The legs are a long lever, making injury risk higher. Stay under control with slow, controlled movements and don’t force reps out.
Knees to Chest:
Start from a high plank position (push-up position).
Bring your knee to your chest, then back out. Repeat for 10 reps each side.
This movement can help get you started on building core strength and stability for more intense training in the future.
Planks
Assume the plank position by resting on your forearms and feet.
Don’t allow your body to sag (hips to the floor) or arch up.
Try to keep your body in a straight line.
Do 2-3 sets of 30 seconds, then add more time each week.
Planks build core strength and endurance and have many other physical benefits.
Side Planks
If you felt comfortable in the plank position, try 2-3 sets of 30 seconds each side in the side plank.
Again, your body should form a generally straight line from head to foot.
Side planks work the oblique abs really well and build endurance in the upper body as well.
Diet and Nutrition for staying lean
No discussion about abs would be complete without talking about nutrition.
My wife puts me to shame when it comes to eating healthy. She isn’t extreme about it, but here are some things that I see her do every day that help her stay lean and strong.
She Juices every morning. First, a shot of ginger, lemon juice and turmeric. Then a green juice containing a variety of vegetables and sometimes fruit. Her favorite is:
2. She drinks a gallon of water every day. She carries around a gallon jug and makes sure she finishes it each day. This helps cleanse the body and stay hydrated. It also help to keep your stomach feeling more full.
3. She prefers protein over heavy carbs and sweets. At dinner she will sometimes eat a piece of chicken or steak and barely touch the potatoes or rice. She’ll eat vegetables instead. Protein builds muscle and keeps you feeling fuller for longer.
4. She does moderate intensity cardio and lifts weights at least 2-3 times per week. (See this article if you want to know more about this). Lifting/resistance training makes your body a fat burning machine. The article I highlighted above can help you to understand how this works.
Conclusion:
I hope you liked this article. The purpose was not only to display my wife’s ab routine, but also to offer some insight into how you can achieve a leaner body and shape up your abs by dissecting what she does.
My wife isn’t usually too into my blog posts, but since I know she’ll be reading this one.. I love you babe! And maybe, just maybe… I’ll do abs with you tomorow.
Thanks for being here, and I hope this article helped in some way to get you a little closer to that best version of yourself.
How can you properly do cardio for optimal weight loss, fat burning, fitness and health? My goal is to give you all the information you need, plus a cardio workout program at the end.
It is possibly the most overused word in the gym… “Cardio.”
The buff guy walking on the treadmill says he’s doing an hour of cardio.
The lady maxing out the speed on the elliptical says she’s doing cardio, right before she passes out from exhaustion.
The strange guy with the short shorts doing some form of a crossfit workout says it’s his cardio day.
Which one of them is actually doing cardio?
What is Cardio?
To answer the above question, we will need a definition of what cardio means. We’ll need to understand this so we can actually make sure we’re getting the benefits we think we are from the activity we’re doing.
Cardio is short for “cardiovascular.” I know you already knew that, but I’m going somewhere with this…
Training the cardiovascular system implies that we’re performing Aerobic exercise. Aerobic exercise is any activity from low to high intensity that relies primarily on the aerobic energy system; this means that the body is able to use oxygen to meet all of the demands of the activity.
Exercise Intensity Determines whether it’s aerobic or not.
As exercise intensity increases, the aerobic system can no longer supply all of the energy needed to continue. As a result, the anaerobic energy system will begin to dominate. Instead of oxygen, stored energy in the muscles will be used for energy, and will run out fairly quickly.
So, the buff guy on the treadmill gets a pass. The lady sprinting on the elliptical was probably outside of the aerobic zone. The short shorts guy doing Crossfit; well it really depends on the intensity and duration of his workout.
Definition
Let’s go ahead and get a definition so we can move on:
Cardio – Any activity, from low to high intensity, involving constant movement lasting at least 20 minutes, where the aerobic energy system is supplying the majority of the energy.
Cardio Can Serve Different Purposes
If I were your trainer, I would never tell you to go do “cardio.” I would tell you specifically:
What to do
How long to do it for
What heart rate range I want you in for the duration of the session
How it should feel to you (perceived exertion), on a scale from 1-10
This is because there is no best form of cardiovascular exercise. The best method of training depends entirely on your goals and your current abilities. The form of cardio you’re doing should match up with this.
Fat Burning and Weight Loss
Understanding how the body works can really open your eyes to what you’re doing in the gym.
Your body stores fat as a means to store energy for future use. Fat cells are basically balls of energy. It’s a survival mechanism. If food became scarce, that stored fat could keep you alive. Of course, food isn’t exactly scarce these days. We’re cursed with our own biological adaptations.
Our bodies burn fat most efficiently at rest and during low intensity activity. This is because the process of breaking down fat cells into energy is very efficient, but slow. Fat cannot be used to fuel more intense anaerobic activity. Thus, fat is burned most efficiently during lighter activity.
The traditional “fat burning” zone would look like this:
50-70% of your max heart rate. (Max HR = 220 – Age)
A pace where you could carry a conversation, a level 3-5 on the perceived exertion scale.)
Use any cardio machine, fast walking/jogging, or a combination.
30-60 minutes of low intensity exercise
For Optimal Fat Burning, You Need Higher Intensity Training
The “Fat Burning Zone” is great and all, but it’s only a piece to the puzzle. It is not the ultimate method for losing fat. Again, understanding our bodies can really give us insight into what we’re doing when we work out.
During higher intensity workouts, it’s true that we burn a smaller percentage of fat for energy. However, at higher intensities you’re also burning far more total calories. Less efficient doesn’t necessarily mean less total fat burned. Here’s an important fact to keep in mind:
The only place in the body where fat gets burned is in Muscle tissue
Training only at low intensities will never encourage your body to build or maintain muscle. More powerful muscles are fat burning machines. They take more energy to maintain. As a result, resistance training and higher intensity cardio can increase your resting metabolic rate.
Resting Metabolic Rate
Your resting metabolic rate is the amount of calories your body burns at rest. If you can burn more calories while you’re binge watching Netflix or shopping on amazon, you will inevitably lose more fat and become leaner.
Recovering from higher intensity workouts takes energy, too
Higher intensity workouts create an “after-burn” effect. Since the body requires more energy to recover from these sessions, additional calories will be used. Since you’re at rest while you recover, fat will be used to fuel this recovery. It’s a simple concept that adds value to incorporating some resistance training and higher intensity training to your workouts.
The 3 Cardio Zones
I don’t really like the traditional cardio “zones.” I like things to be simple, and there’s no need to complicate things unless you’re an elite athlete looking for very specific adaptations. I like breaking it down into 3 groups:
Low Intensity
Moderate Intensity
High Intensity
Recovery Basic endurance Good for beginners
Cardiac Output Improve aerobic abilities Build Endurance Major Health Benefits
Training Zone Aerobic Power Intervals/HIIT
50-70% of Max HR
70-80% Max HR
80-90% Max HR
30-90 Minutes
20-60 Minutes
10-25 Minutes
How To Train in Each Zone
Here are some examples of how to train in each of the 3 zones. As you’ll see towards the end of this article, using a combination of these methods is what will get you optimal results for burning fat and losing weight.
Low Intensity
Use any cardio machine, brisk walking/jogging, or any light activity.
You should keep constant movement and be able to hold a conversation
You should feel like your level of exertion is a 3-5 out of 10.
Heart rate 50-70% of your max HR.
30-60 minutes
Benefits:
Stimulates recovery in the body
Burns fat
Increases blood flow into joints and muscles
Moderate Intensity
Use any cardio machine, jogging or other activity
You should be able to talk, but not full conversation
Should feel hard but maintainable
Heart rate 70-80% of max HR
20-60 minutes
Benefits:
Improved Cardiac Output: Heart pumps more blood per beat
Improved endurance
Increased size of left ventricle of the heart – (stronger heart)
Improved cardiovascular system
Studies show can reduce risk of dying from all causes
High Intensity
Running/Sprinting in intervals: (ex, 1 minute run, 1 minute walk).
Can use circuits with full body exercises done in intervals
Should feel difficult. Exertion 8-9 out of 10
HR 80-90% of max HR or greater.
Benefits:
Improved Aerobic power: Your body’s ability to use oxygen
Metabolic rate is higher for several hours after the workout
Can gain muscle
Can get a lot done in a short time
So What’s the Best Way to do Cardio?
As stated earlier, there is no “best method.” Each method has it’s own place in your plan of attack, and all three are necessary if you want optimal results in losing fat and improving your health and fitness.
For Best Results, Use Various Approaches.
The best results will come by reaping the benefits of all three forms of cardio:
Use High intensity training to stimulate aerobic power, build muscle and boost metabolic rate.
Use low intensity to promote recovery from harder workouts and to continue burning fat when you would otherwise be doing nothing.
Use Moderate intensity training most frequently to reap the massive benefits of improved aerobic fitness.
The Massive Benefits of Focusing on Moderate Intensity Training
Studies have shown that the higher a person’s level of aerobic fitness, the less chance that person has of dying from all causes. Read the quote below from the largest study on this topic every compiled:
“cardiorespiratory fitness was inversely associated with all-cause mortality without an observed upper limit of benefit.”
I’ve mentioned this before in previous articles because it is so important. Aerobic fitness and mortality are intimately related. Improving your aerobic fitness can help you not only feel better and live a better life, but also to live longer. Read the article for yourself here:
By performing different types of cardiovascular exercise, you can build your aerobic fitness from the ground up, while burning fat, losing weight and getting a more toned body in the process.
An example of how to split up your cardio workouts:
This is just an example. Depending on your current abilities, you can always do more or less. The important points to always keep in mind are:
Treat high intensity training with respect. More is not better. Studies show that 2 days per week, or 40 minutes per week, is optimal.
Use low intensity training to stimulate recovery and keep your body moving and burning calories and fat.
Focus on moderate intensity training to get the biggest overall benefits
Example of how to split up your workouts for optimal results.
Conclusion
I hope you enjoyed this article. If you think it’s important, feel free to share it. Cardio is often misunderstood, but is a critically important part of any workout program. Understanding how your body works and what you’re trying to accomplish can take you to new levels of fitness and health. As always, I hope this helps get you a little closer to that best version of you.
Mike (Supastrong)
Bioforce Certified Conditioning Coach and personal trainer. I’ve run boot camps and served as the wellness coordinator for a fortune 500 company. Currently a Federal Agent in San Diego, CA, and an Infantryman in the Army Reserve.
If there’s one body weight exercise that is the staple for upper body strength, it’s the pull up. Many otherwise strong and fit looking men and women struggle just to do a few solid reps.
If you’re struggling to get your numbers up, then this article is for you. I have the simplest and most effective methods for increasing pull ups that have worked for myself and for many others. It isn’t fancy. It isn’t complicated. But, it works. And that’s all that matters.
If you can’t do a single pull up, I recommend starting out using Pull up resistance bands, and spending some time focusing on getting stronger before you start trying to boost your numbers.
What won’t work
I always like to start off with the common mistakes people make when trying to achieve a goal. In this case, the biggest mistake I see (and have made myself) is trying to do way too much volume.
Following someone else’s 200 pull ups per day method isn’t going to work for you if you can only get a few solid reps. Even if you can do 10 right now. It just isn’t necessary to kill yourself with hundreds of reps!
Check out these two simple methods, then read on to see how you can use them together to boost your pull up numbers dramatically.
Greasing the Groove
“Greasing the Groove” is a term coined by Pavel Tsatsouline, the legendary Russian Trainer. It means performing a movement often, without going to failure or using heavy resistance. The purpose is to reinforce the movement pattern.
The human body is an amazing machine. It is always seeking efficiency: The ability to perform tasks using the least amount of energy. If we repeat something often, we reinforce the neuromuscular efficiency of that movement.
Repetition teaches the nervous system to more efficiently recruit muscle fibers to perform the movement.
**If you don’t have access to a gym, get a Doorway Pull up Bar and do them from home!
How to “Grease the Groove.”
To use this method, simply perform a set of one or two pull ups periodically throughout the day, keeping a count of how many total reps you’re doing. Start with a low number like 10 or 20 each day and slowly increase that number over time.
Using this method, you shouldn’t be going for max reps or pushing the envelope at all. You simply perform a couple reps, and then go on about your business.
The Once a Day Max Rep Set
A few years ago, while preparing for a military training, I had a goal of being able to do 20 pull ups. At the time I was able to get 8-10.
I researched several methods and took advice from a lot of people. I tried using pyramids and my numbers actually suffered. Every approach I used involved high volume. I was doing hundreds of pull ups, but I still couldn’t get more than 10 in one set.
Then I ran into a trainer who really changed my perspective on the whole problem. He told me to just do one set every day of as many reps as possible, then leave it alone. Fast forward about 6 weeks from that day, and vuola! I got 21 pull ups!
How to use the once a day max rep method
This is probably the easiest method possible. And while I know people love fancy programs and schemes, all that matters at the end of the day is what works. And this works.
Simply perform one set of max reps of pull ups each day. It’s tempting to want to do more, but don’t. We have it ingrained in us that more is better. But this is a myth in a lot of ways, and training smarter is a real thing.
You can expect that your numbers will go up and down periodically. Don’t be discouraged, as there will be an upward trend if you just continue the process.
Combine the methods
Now that you understand these methods, let me give you a template I’ve used to get really big improvements in pull ups. You can simply alternate between the two methods, taking one day per week off completely.
If you work out, just perform your pull ups at the beginning of the workout and then go about your training as you usually do.
Conclusion
Most people want to be able to do more pull ups. It’s always impressive to watch someone jump up and bang out 20 solid reps on the bar. And that can be you!
To recap, we discussed:
Greasing the Groove: repeating a movement often to reinforce movement patterns. This means not going to failure, but doing a few reps repeatedly throughout the day.
Neuromuscular efficiency: The nervous system learns to perform a movement more efficiently, recruiting more muscle fibers faster, using the least amount of energy.
Once a Day method: Performing one set of max reps each day.
Follow these methods for 6 weeks, and let me know how much your numbers improved!
Until next time, thanks for being here, and I hope this article helps you get a little bit closer to that best version of you.
*Note: This article contains affiliate links. Any item purchases comes at no additional cost to you, and is considered a quality product by us.
Mike (Supastrong)
Bioforce Certified Conditioning Coach and personal trainer. I’ve run boot camps and served as the wellness coordinator for a fortune 500 company. Currently a Federal Agent in San Diego, CA, and an Infantryman in the Army Reserve.
So you want to run faster, do you? Welcome to the article that’s going to help you get there. If you follow these principles, there’s no doubt you’ll be a faster runner, and an all around better conditioned, well oiled machine.
I’ve used these principles on myself, as well as on athletes I’ve trained. As a conditioning coach, running is an exciting way to see clear progress by improving energy systems and getting the body to adapt and improve.
Who this program is for
This article and program is for anyone who has a goal of running faster, and has at least some experience running. If you’re just starting or looking to start, check out this program for beginners
Where to Start
In order to know you’re getting faster, you have to have a reference to look back on. Before you start doing anything, get out there and time yourself on a run. Whether it’s 1 mile, or 5 miles, you’ll use that time to measure future progress.
What limits your speed right now?
If you had to go out and run a mile right now as fast as you can… what would stop you from doing it faster?
What is it that determines how fast we can run?
Once we understand what’s limiting our performance, we can seek to improve those areas. As a result, getting faster will be all but guaranteed.
5 Areas to Improve Running Speed
We’ll break it down to 5 components. We can then make a plan on how we’re going to attack our goal of getting faster. We’ll basically be rebuilding the engine. (or beefing it up, if it’s already a strong engine).
Aerobic Power, also known as VO2 Max – The maximum amount of oxygen your body can use.
Cardiac Output – the amount of blood your heart pumps with each beat.
Lactate Threshold – The point at which lactate begins to accumulate in your blood.
Recovery – Remember, your body improves and adapts only when you actually recover from your training. If you need help, check out my article: How to Recover Faster From Your Workouts
Run Faster – Plan of Attack
Now it’s time to dive in and plan out how we’re going to train to get faster. It’s important to understand that no one method is going to work. You need to include a lot of variety to get big improvements in your aerobic abilities.
First I’m going to give you the methods you’ll use, and then I’ll show you how to specifically program these methods into your weekly schedule.
Methods
*From Lowest to Highest Intensities
Cardiac Output
Cardiac Output sessions are designed to train your heart to pump more blood per beat. They are the foundation of any training program. These sessions will:
Build overall endurance and work capacity
Increase the size of the left ventricle of the heart
Improve your recovery abilities, during and after training.
Cardiac Output sessions will be longer, slower cardiovascular training days. These should last at least 30 minutes, up to 90 minutes.
During these lower-intensity sessions, you should aim to keep your heart rate between 130-150 beats per minute. For this reason, I highly recommend using a heart rate monitor to make sure you’re training in the right zone. You can also use it to measure your resting heart rate in the morning.
The Polar H10 is what I’ve used for years. It’s highly accurate and well made with all the features you’d want. It’s $86 on Amazon and worth every penny if you’re serious about your training goals.
80/20 Training Split
Research shows that programs with 80% low/moderate intensity and 20% high intensity training are optimal for performance gains. If you think elite runners are training with high intensity all the time, you’re mistaken.
High Intensity Continuous Training (HICT)
HICT sessions are designed to improve the oxidative (aerobic) capabilities of your fast twitch muscle fibers.
Choose a compound movement, like a step up, squat jump or push up.
Perform for a set period of time with 3-5 seconds of rest after each rep.
For example.. Do jump squats for 8 minutes, performing one rep every 3-5 seconds.
Continuous High Intensity Running (CHI)
Not the same thing as HICT. Continuous high intensity means running for a set period of time at the maximum speed you can maintain for the entire time.
For example: Run for 10 minutes at as fast of a pace as you can maintain the whole time. Over time, try to either run at a faster pace or add time, or both.
Threshold Training
Threshold training is designed to improve your lactate threshold. Lactate threshold is essentially the “point of no return.” Once you cross the threshold, fatigue sets in quickly and you cannot maintain your pace.
Specifically, we want to be able to run faster at threshold. This means that the aerobic system is able to clear out lactate, and you can continue at your pace, for longer. We’ll use:
3-5 minute intervals running at a pace that feels like a 7/10 perceived exertion, mixed with 2 minutes of walking/easy rest. The pace should be hard, but not “too hard.”
High Intensity Interval Training/Power Intervals
HIIT and Power intervals are the highest intensity training we’ll use, and they should be treated with respect. These sessions will improve aerobic power. They’re also very hard, and will improve mental toughness when done at true high intensity (max effort).
For these sessions, you can use:
400 meter sprints, followed by 400 meters of walking/recovery. We want full recovery before each sprint.
If 400 meters is too difficult, sprint 200 meters instead
Hill Sprints. Find a hill or use a treadmill with a 10% incline. We’re looking for 2-3 minutes of high intensity, followed by 3-6 minutes of walking/recovery.
Recovery
Recovery is just as important as any training day. Without recovering from your workouts, you cannot reap the benefits of all the work you’re putting in. As a result, you’ll be wasting effort and potentially burning yourself out or getting injured.
I have a whole article on recovery here. Make sure your low intensity days stay low intensity. It can be tempting to push the pace. Wait for the higher intensity days and then you can push as hard as you can.
Programming
Now we’re getting down to business. The most important part to planning your training is figuring out how to split your training up to:
Maximize improvements and adaptations
Maximize recovery
Minimize injuries and burnout
The Program
The program is broken down into two week blocks. Week A and Week B.
Perform the 2 weeks, then, to ensure progression:
Increase Cardiac output days by 5 minutes every 2 weeks.
Increase HICT days by 2 minutes every 2 weeks.
Increase HIIT sprints/power intervals by adding one interval every 2 weeks.
Threshold training, add one additional repetition every 2 weeks
Run Faster Program: Week A
Run Faster Program: Week B
Wrapping it up
Run this program for 6-8 weeks, then retest yourself. You should see a pretty dramatic improvement in your speed, and you should be in much better condition.
Final Tips
I said it earlier, but it’s worth mentioning again. Training with a heart rate monitor can really help make your workouts more focused and specific. As a result, you can ensure you’re training in the right zone for the adaptations you’re trying to get from your workout.
The Polar H10 is a great, affordable option that can really take your training to the next level. I’m recommending it because I know it’s great.
Conclusion
When you’re trying to accomplish any goal, it always helps to have a plan. going about it without a plan is like looking for something in the dark.
Remember to monitor your levels of fatigue. You can always scale things down if it feels too hard, or up if it’s too easy. It’s your body. Listen to it and make sure you prioritize rest and recovery.
These are methods that I know can work, because I’ve used them on myself and on others. I’ve run a 6 minute mile at 240 pounds using these techniques.
Thanks for being here, and I hope this helps you get a little closer to that best version of yourself.
Mike (Supastrong)
Bioforce Certified Conditioning Coach and personal trainer. I’ve run boot camps and served as the wellness coordinator for a fortune 500 company. Currently a Federal Agent in San Diego, CA, and an Infantryman in the Army Reserve.
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