Perhaps you’ve heard the expression: It’s not what you do, but how you do it, that matters. Nowhere is this more true than in the gym. There are endless ways you can manipulate a single exercise to build muscle.. Isometric holds, cluster sets, partial reps, sets to failure and beyond.. slow eccentrics, etc etc ad infinitum.
However, if there’s one variable you can control that will have the biggest impact on building slabs of muscle, it would have to be Tempo. In particular, the tempo of the eccentric part of the lift (the “way down” in a bench press or curl, or the “way up” in a Lat Pulldown.)
Let’s take a look at how slow eccentrics can speed up muscle growth (hypertrophy), and give some specific examples you can implement into your training to harness their power.
Simply stated.. Slowing down the eccentric portion of a lift will result in a much longer set.. often upwards of 60 seconds or longer of suffering.
Time Under Tension is often touted as the primary driver of muscle hypertrophy. This is not necessarily true, and it is simply ONE factor that can influence protein synthesis. I want to be clear that slow eccentrics are a tool, not some supreme method of training..
If you’re performing 3 sets of 15 Biceps curls at the end of your training session, performing them with a slow, 4-5 second eccentric will feel a LOT different and will have a stronger training effect in regards to hypertrophy.
All science aside, it’s simply a more challenging set. The muscle fibers are under stress/tension for much longer and having to work much harder. Given the soreness people often have after performing reps this way, there’s clearly an added stimulus being presented to the body.
One study by Pope Et al (2015) observed that 4 weeks of using nothing but eccentric reps resulted in significant gains in muscle cross sectional area.
I can also personally attest that adding this element into my (and my clients’) training for a 6 week training cycle gave me noticeable hypertrophy in the Shoulders and Triceps, where I used slow eccentric reps.
The Law of Accomodation
The Law of Accomodation is an important training principle. It states that: “Constantly repeating the same type of training will eventually lead to diminishing returns.”
With this in mind, you can see that adding in a new method like slow eccentric reps can be a way to avoid the law of accomodation and keep your body in a state of adaptation and growth.
Sometimes things don’t have to be complicated. At the end of the day, it can actually be pretty simple.
If you currently perform all of your reps with no regard to tempo at all, and simply blast through your sets.. introducing slowed down eccentric reps will be a new stimulus to the body.
Thus, you will likely get a strong response from the training method, until your body becomes well adapted and “used to” the eccentric reps. You will probably be very sore from performing reps this way, which is another indication that something different and “new” is being presented to the body.
Examples
Below are some example of how you can implement slow eccentrics into your training routine. I’ll give some of my favorite movements that have worked for me and my athletes/clients.
Eccentric Lateral Raises:
These are tough. Perform DB lateral raises, with a 4-5 second eccentric on every rep. Keep a slight bend in the arms. To get in additional reps, you can “cheat” the weight up a bit in order to get a few extra eccentric reps.
Start with 3 sets of 8-12 reps and aim lighter than you’d normally go. From there you can work on hitting more sets/reps and bumping the weight up.
Fat Bar Reverse Curl w/Slow Eccentric
Using a fat bar or Fat-Gripz makes these especially challenging. With a reverse grip, curl the bar up, then slowly lower back down, looking for a 4-5 second eccentric. An empty barbell will probably be plenty here to start out with. Shoot for sets of 10-12 reps paired with another Biceps movement like hammer curls or incline curls done at regular tempo.
DB Triceps Extensions With Slow Eccentric
Keeping the upper arms vertical or angled slightly back, lower the DB’s down towards your head, looking to feel a stretch in the Triceps at the bottom. Looking for about a 4-5 second eccentric on every rep. Shoot for 3-4 sets of 8-12 reps and go from there.
Single Arm Barbell Curl With Slow Eccentric
The added challenge of having to balance the barbell in one hand makes these even more challenging. Looking for a long, slow eccentric of 6-8 seconds. I like these as a finisher or as a way to sneak in some volume for the Biceps on a different training day during the week.
As with all training methods, this is a tool you can carry to maximize your time spent training.
It’s important to note that this method is likely not very good for strength purposes (although it can have some positive impacts on strength, such as increased tendon strength and better movement efficiency and mind-muscle connection).
You’re primarily stimulating Type 1 Fibers with the longer, slower sets and increased TUT. To maximize results, this should be combined with some heavier, more explosive work.
If you want to build muscle faster and put on some serious size, you have to train smarter. That means choosing the right methods to use in the gym. And when it comes to packing on slabs of muscle quickly, tempo training is at the top of the list.
In the gym, it’s often not what you do, but how you do it that is most important.
What is Tempo Training?
Tempo training refers to the way that you perform repetitions. There are various ways we can manipulate repetitions on almost any exercise to get a different desired effect from it (hypertrophy, strength, power, etc..)
In general, performing tempo reps means slowing down each repetition on the eccentric (way down), concentric, or both parts of the movement at a specific rate (i.e, 3 seconds up and down, 5 seconds down and quickly back up, etc.)
In this article I’m going to:
Explain the benefits of Tempo Training
Explain how it builds muscle better than other methods
Give 3 specific methods you can use to implement tempo training into your workouts
Give you a sample workout using tempo training and the methods discussed.
Benefits of Using Tempo Reps
Using Tempo reps in your training can have several benefits leading to increased muscle mass as well as reduced joint stress and nervous system fatigue.
When incorporating Tempo into my training sessions, I would do so for a specific reason, such as:
To add volume in without stressing out the nervous system. Too much max effort lifting can be counterproductive, and tempo training can be a solid compliment to heavy work if you’re looking to put on some size. Using tempo is also self-limiting: You will not be able to lift as much weight when you slow down the tempo.
To increase time under tension: Slowing down the tempo will dramatically increase the length of each set. A set of tempo reps can easily extend beyond one minute.
To get a massive “pump:” Slowing down reps will create an “occlusion” effect in the muscle, delaying blood from exiting the working muscle. This results in a huge pump and increased metabolic fatigue, both solid stimuli for muscle growth.
To get in some training without over-stressing the body: Tempo training isn’t as hard on the body as heavy/max effort lifting. I’d throw temp reps in on a lower intensity/recovery type day to get some volume in without crushing myself.
How Does Tempo Training Increase Muscle Mass?
Performing reps with a slower tempo can cause hypertrophy via several different mechanisms. Most importantly:
Increased time under tension
Increased metabolic fatigue/stress
Occlusion effect
Increased Time Under Tension
Time under tension is self explanatory: The length of time the target muscle(s) are under tension from the exercise being performed during a set.
This is a classic way that bodybuilders have trained for decades to maximize hypertrophy… slowing down repetitions and taking sets to failure.
This isn’t to say that tempo training is the only way to maximize hypertrophy. Heavy reps are equally impactful and necessary for most lifters. Tempo training is simply complimentary to an overall approach to building size and strength.
Increased Metabolic Stress
Rather than giving a lengthy explanation of metabolic stress, I’ll just give you an example:
Take a heavy set of 5-6 reps on barbell biceps curls. Now, contrast that with a set of 15 reps, done at a slow tempo.. say, 4 seconds up and down with lighter weight.
The second set will be brutal, and your arms (and whole upper body probably) will be screaming and on fire. This is metabolic fatigue, caused by accumulation of various by-products of energy production and other factors beyond the scope of this article.
The important point is that metabolic stress is a key marker for muscle growth, causing a spike in anabolic hormones and increased protein synthesis.
Occlusion Effect
Slowing down repetitions without giving the working muscle any rest will lead to an “occlusion” effect on the muscle. This means that blood will be delayed from exiting the muscle as it is forced to remain contracted.
Bodybuilders (and others more recently) have worn occlusion bands to create this same effect, restricting blood flow in the working muscle. Research (such as this study) has shown occlusion training to be effective at stimulating additional muscle growth using lighter weight/higher reps.
The result of the occlusion effect is a lack of oxygen in the muscle, which causes the slow twitch muscle fibers to fatigue quickly, forcing the higher threshold fast twitch muscle fibers to take over.
You’re basically tricking the body into sensing a more challenging stimulus, as if you were lifting much heavier weight. This results in a greater endocrine response (release of anabolic hormones) and increased protein synthesis.
3 Methods to Build Muscle Faster Using Tempo Training
I want to give you 3 methods you can use to implement tempo training into your workouts to help you build muscle faster. I’ll include a video demo for each one.
1 – Regular Tempo Reps
The first way to implement tempo training is to simply use traditional tempo reps on one of your lifts during your session.
For this method, simply choose a tempo (3 seconds, 4 seconds, etc..) and perform all repetitions at that tempo, moving both up and down at the desired tempo.
Tempo Incline DB Press
3-4 sets of 8-12 reps should be sufficient. If you want to be a little more hardcore, try taking the last set to failure.
Tempo/Contrast Method
The tempo contrast method is one of my favorites to implement. It combines tempo reps with regular reps within the same set, allowing you to reap the benefits of both tempo and more aggressive lifting.
To perform the Tempo/Contrast method, you’ll choose an exercise, then hit 2 reps at tempo followed by 2 normal repetitions. Then repeat, 2 tempo, 2 regular, until all reps are completed.
Below are 2 examples using the Tempo/Contrast method. Back squat and DB press.
Tempo/Contrast Incline DB Press
You can use the same set/rep scheme as for regular tempo reps, potentially taking the last set to failure. I use these all the time and have gotten solid results from including this method in my training.
Extended Contrast
The third and final example is what I call “Extended Contrast.” In this method, we’ll combine multiple methods within a single set, ending with an isometric contraction that will really test your metal.
To perform an extended contrast set:
Choose a weight where you’d probably reach failure in 8-12 reps.
Perform 4-6 reps with a 5 second eccentric (way down).
When you feel like you’ve only got a few reps left in the tank, begin pressing regular, aggressive reps.
When you’re close to failure, take one final rep down very slowly (10 seconds or so).
Hold the bottom position isometric contraction for 15-30 seconds.
Extended Contrast Set
These are pretty intense, and I wouldn’t recommend performing more than 1-2 of these in a session.
You can hit 2-3 normal sets or regular tempo sets, and hit one of these as a finisher.
I also prefer to use this method with either DB presses, curls or pulldowns. Some movements would be difficult to perform with an extended isometric contraction at the end.
Sample Session (Chest/Biceps)
Below is a workout sample from the SWOLE TOWN program. I frequently like to mix in these methods in my programming, and if you’re looking for solid programming I highly recommend checking it out.
The last 2 movements (deficit push up/hammer curls) are to be performed as a superset, resting 60-90 seconds after completing both. Videos are below if you don’t know how to perform these.
SETS
REPS
REST
Barbell Bench Press
4
6
2-3 min
DB Tempo Hex Press *4 seconds up/down **Low incline bench
3
10-8-Max
2 min
Barbell Biceps Curl
4
8-8-6-6
2 min
*Deficit Push ups
3
Max
90 sec
*DB Hammer Curl
3
12-15
Sample Full Workout (Swole Town)
Conclusion
Here’s a full video on this article if you’re interested:
Adding tempo training into your workouts can have a big impact on muscle growth, and can also serve as way to limit joint stress and over reliance on heavy training.
Remember.. it’s not always about what you do, but how you do it that will have the biggest impact on your results.
With tempo training, we’ve seen that we can increase time under tension, increase metabolic stress and create an occlusion effect, all of which are precursors to muscle growth.
Try adding in some of these methods to your current training split. If it’s new for you, you’ll likely find it quite challenging. But remember, the body does not respond to easy.
I hope you found this article useful. Let me know in the comments below.
Come follow Swole Town over on Instagram (@Swole_Town) and definitely check out the Swole Town programming, delivered through the world’s best training app (TrainHeroic).
Especially if you’re training from the home gym setting, performing your back exercises from a supported position can have a ton of benefits. In this article I’ll explain the benefits of using supported rows and include several supported row variations you can implement into your training to build a bigger, stronger and healthier back.
Performing supported movements can:
Force you to pull stricter reps
Take stress off the low back
Allow you to slow things down and use isometrics/eccentrics
Build muscle and make you stronger
Improve Mind-Muscle Connection (Yes, it’s a real thing)
Hear me out…
When it comes to back training, we’ve all spent considerable time banging out many variations of barbell and dumbbell rows, deadlifts, pull ups, etc..
and there’s nothing wrong with that at all.. those are the staple movements that build a big, strong back and put on slabs of muscle.
But try a simple experiment out for yourself:
Take what you normally use for dumbbell rows and try to perform them in a chest supported position. You’ll likely find that you cannot move the same weight, and that you’ll have to use much lighter weight to perform a set. Why is that?
This is because in the chest supported position, you cannot use any momentum to perform the movement. You can’t cheat, and that means the back is going to have to be responsible for pulling that weight.
Improved Contractile Abilities
Performing stricter reps will force the back muscles to generate the force to pull the weight. Coupled with a brief isometric squeeze at the top, you’ve got a powerful recipe for both muscle growth and strength in those muscles.
If the back muscles are used to having assistance in pulling weight, performing strict reps will be shockingly hard. Getting stronger from this position can go a long way in taking your strength up a notch (and subsequently, can result in some serious gainz as well.)
Mind-Muscle Connection
The mind-muscle connection is simply your ability to focus specifically on the target muscle you’re trying to use.
With a muscle like the Biceps, this can be done pretty easily. However, when targeting the large muscles of the upper back, it can be a little more challenging.
Supported row variations coupled with a brief isometric pause in the squeeze position will really force you to be aware of the muscles working hard when you pull. This can be extremely helpful across all of your back training.
The ability to establish that connection with the muscle is what will take your gains to the next level.
5 Supported Back Exercises for Strength and Size.
Here are 5 supported variations that I use all the time that have been really great additions to my training, and for those I’ve trained.
If you want to take your back workouts to the next level, I highly suggest implementing some or all of these, keeping what resonates most with you and your training goals.
1 – Chest Supported DB Rows
As stated previously, these take all the cheating out of the movement, and so you’ll find you have to use lighter weight than you’re used to with regular DB rows.
Perform these on a low incline bench, slightly elevating the chest to get a deeper squeeze.
Mind-Muscle Connection in Action.
Note how there’s a brief pause at the top. This is a critical part of the movement and in training the mind-muscle connection.
This is more difficult to do with traditional rows, as you’re using momentum and pulling faster reps, and pausing can place unnecessary stress on the low back.
With supported DB rows, you can really hold that squeeze and feel the upper back muscles working hard.
These are best performed in the middle or end of a session, for 3-4 sets of 10-15 reps, emphasizing the squeeze and hold at the top.
You can use different grips (prone, reverse, neutral) and pull with elbows in or slightly out to hit the back a bit differently. I personally feel these the most with a reverse (supinated) grip, but everyone’s different.
2 – Seal Rows
Seal Rows are performed from a horizontal position on a bench. To accomplish this, you’ll likely have to elevate a flat bench on 2 platforms. I usually just stack plates up, which gets the job done.
You’ll lie flat holding a pair of dumbbells and pull the elbows back and up to a deep squeeze in the upper back.
You can change the angle of the dumbbells and your elbows to get a slightly different pull, and you should try out different angles to see which you feel the most.
I like these for sets of 8-12 reps, really focusing on the squeeze. If you can’t pull to a good squeeze at the top, the weight is too heavy and you should go a little lighter.
Lose the ego in the gym and focus on doing things right.
3 – Head Supported Barbell Rows
These are one of my favorite variations, and I frequently use these instead of traditional barbell rows.
The biggest advantage these give you is taking some stress off the low back. For many people, the low back fatigues before anything else when performing heavy rows, and that defeats the purpose of the movement and doesn’t allow you to attack the upper back like you need to.
Establish a solid base, with your head against a solid structure (a padded barbell works fine). Keep your neck in a neutral position and avoid flexing or jerking the neck.
Head Supported Barbell Row
You can pull from pins/safety spotters or the floor with these, which is really great because it forces you to pull from a dead stop (no momentum) and also allows you to briefly reset on each rep.
These can be performed just like seal rows, from a horizontal position, or from a slightly elevated angle.
Eccentric/Isometric Supported DB Rows
Using eccentric/isometric reps can be brutal. These will build a mind-muscle connection better than anything else I can think of when it comes to back training.
You’ll pull to a deep squeeze, hold the squeeze for 2-3 seconds, then slowly lower the dumbbells back to the starting position (about 3-5 seconds on the eccentric).
Eccentric/Isometric dumbbell rows
Performing reps in this style will create a ton of metabolic stress, inducing an “occlusion” effect, in which blood is delayed from exiting the muscle.
This causes the fast twitch muscle fibers to take over and also results in a huge pump, both of which are highly conducive to muscle growth.
Perform these in sets of 6-10 reps, focusing on quality over heavy weight.
Supported Variations with a Rear Delt Focus
The Rear Delts should be worked more than any other part of the shoulder. Why?
Because the Rear Delts are highly active both during back training and during your pressing movements, in particular when you bench press.
Strong Rear Delts are crucial for the health of your shoulders. And if you want a big bench press, you’ll pay plenty of attention to them.
Supported High Elbow Rows (Rear Delts)
If we want to shift the focus onto the Rear Delts (which you should be doing often), I’ve got 2 options from a supported position that are killer.
The first option is to pull high elbow rows from the bench supported position.
Supported High Elbow Rows (Rear Delts)
Elevating the chest slightly will allow for a deeper pull. These will quickly have your Rear Delts on fire.
I like these for 12-15 Reps, usually towards the end of a session, or as a warm up on a pressing day.
Heavy Partials – Rear Delt Raises
Heavy Partials can be a great addition to your training, and can be a brutal way to finish a session off.
For these, I’ll take a pair of dumbbells heavier than I could normally pull full reps with, and perform partial reps in a “swinging” motion.
I like these as a finisher, for 1-2 max effort sets to failure, usually 30-50 reps. Prepare to be on fire.
You can also simply perform supported Rear Delt Raises as well..
Sample Back Workout using Supported Row Variations
Here’s one sample of a Back training session from the SWOLE TOWN program, where I like to throw in Supported variations frequently.
I’m not including the Prep Work (Warm-up), however you should always warm up before training, and prep work is always included in the Swole Town programming for every session.
Swole Town is a training team, with full daily programming, demo videos, a coach and a badass plan to get jacked as hell.
Conclusion
Supported Rows are a crucial addition to your back training days. As we discussed, performing supported movements can take stress off the low back and force you to pull stricter reps.
They can also dramatically improve the mind-muscle connection, which will enhance your training immensely.
I hope this article was helpful, and as always I really hope it helped get you a little bit closer to that best version of yourself.
Until next time, train hard and never stop learning!
Coach Mike/Swole Town
Bioforce Certified Conditioning coach, Trainer. Federal Law Enforcement Agent, Army Reserve Infantryman 11B. Husband, Father, Brother, Son, Friend.
Cluster sets are capable of giving you significant gains in size and strength in a short period of time.
When programming for my athletes in the Swole Town Program, I’m constantly looking for ways to make my training cycles as effective as possible.
I don’t want guys (or girls) following my program in the gym wasting time with 20 different Bicep curl variations.
I want them to be big, strong and functional beasts. I can’t have it any other way.
If you’re interested in getting stronger, this will be a great read for you.
At the end I’ll give you a full sample training day with cluster sets.
*Note: Heavy Cluster training is on the advanced side. Don’t attempt this method if you’re a beginner.
The “More is Better” Trap
Most people in the gym believe that more is better.
Work harder, spend more time, do more reps, and your results will improve, right? Not so fast..
Your body does not have endless energy to expend.
Training requires a lot of energy, and what people forget is that recovering from training also requires a massive amount of energy.
No matter what you do, there is only so much you can recover from.
If you cannot recover, your body does not adapt to the training.
That means you work hard and get little results, especially if you’re trying to get stronger and/or build muscle.
How Does The Body Get Stronger?
If you’re stronger today than you were a month ago.. Why is that?
What caused you to be able to exert more force?
Is it simply that working out builds muscle, and more muscle = more strength?
While it’s true that more muscle mass will generally correlate with greater strength, there are plenty of examples of people who you wouldn’t even know worked out who can lift superhuman amounts of weight.
My brother-in-law looks like a regular 170lb guy, and has more than once casually stepped into my gym and pressed 275lbs over his head, while I stand at a solid 240lbs and cannot perform that on my best day.
Is it not a fascinating question?
How can someone with less muscle exert more force than someone with considerably more? The answer lies in the nervous system.
The Nervous System Controls Strength
When you lift, you are not using all of the muscle available.
Your nervous system is much smarter than you, and its job is to protect the integrity of the structures within its control (among other things).
Trying to lift something very heavy could hurt you, and to protect you from injury, the nervous system will not allow you to recruit all of the muscle fibers at once.
An untrained person will be able to recruit only about 40-50% of the available muscle fibers at once.
A highly trained strength athlete can recruit well over 90%, and the strong guy in the gym is probably in the 70-80% category.
So How do you train the nervous system to allow you to recruit more muscle fibers and get stronger?
Strength is a Skill
I think it’s most useful to think of strength as a skill.
You have to view training as an opportunity to “teach” the body how to be stronger.
With that in mind, it becomes obvious that the way you set up your training is extremely important when your goal is to become stronger.
You cannot just go do your usual 3 sets of 10 on the bench press and expect to get dramatic results.
Unless you’re a new lifter, this simply will not work for very long.
If you’ve been training that way for a long time, your body has adapted already and has no need to take any further action.
Cluster Sets
Cluster sets are basically heavy singles performed on short rest periods, generally around 20 seconds long.
So, you hit one heavy rep, rest 20 seconds, and repeat for the prescribed number of reps.
The benefit here is that you’re lifting very heavy weight relative to your max.
If you’re able to get 5 reps normally with 225lbs, you can use clusters to get 6 or more reps in one set by spacing the reps out with very short rest periods.
How Cluster Sets Make You Stronger
When lifting loads at about 85% or higher relative to your max, you’re recruiting the maximum amount of muscle fibers that you’re capable of.
With lighter loads/higher reps, this is not the case until the end of the set when you’re fatigued.
Recruit the Highest Threshold Motor Units/Muscle Fibers
Heavy loads are forcing the nervous system to call upon the highest threshold muscle fibers.
The ones most capable of producing force.
As the load increases (relative to what you’re capable of), these high-power motor units must fire at a faster rate to keep up.
Thus, you’re teaching your nervous system to fire those high-impact muscle fibers faster by repetitively hitting them with heavy loads.
This alone will make you stronger. Every rep you hit in a cluster set is an impactful rep, from the first to the last.
Turn off The Governor
Like a governor on a vehicle that slows it down when it reaches a certain speed, your muscles contain organs called Golgi Tendon Organs (GTO’s) that are constantly monitoring tension.
The GTO’s will basically turn muscle fibers off when tension gets too high, in an effort to protect the structure.
The repetition of heavy loads can desensitize the nervous system, relaxing the GTO’s and allowing more force to be produced. Again, every rep in a cluster set is intense, and we’re training the nervous system to allow us to produce more force.
You Become Better at the Movement
When repeating heavy lifts on 20 seconds of rest, you don’t have time to overthink anything.
You simply grab the bar and perform the lift.
This type of training really forces you to be in the moment.
The heavy repetitions will make you more comfortable with the lift, and you will naturally get better at it.
It also alleviates some of the fear of moving heavy weight, as you’re doing it repeatedly.
Sample Training Session Using Cluster Sets
The training session below is directly from the Swole Town training cycle called “Intensity.”
Keep in mind that when using high intensity methods like these, it is imperative that you keep the overall volume low. (volume = the total amount of reps/sets, or “work” that you’re doing.)
You absolutely have to prioritize recovery, as you’re pushing the body/nervous system very hard with the heavy repetitions.
Too much volume and accessory work and you’ll burn yourself out.
Cluster Set Training Sample: Bench Press/Back
You want to get a solid warm up in, and I prefer a circuit style warm up here as it allows me to sneak in a little low-intensity volume, build work capacity, and prepare for the session.
The weight should be very light, this should not be a struggle.
A.) Prep Circuit:
Perform 2-3 sets, moving continuously with little rest.
Movement
Reps
DB Incline Bench Press
20
DB Bent Over Row
20
Band Triceps Pressdown
20
Ab Crunches
20
*Weight should be LIGHT
B.) Cluster Sets: Bench Press
Take a few warm-up sets of 2-3 reps to build up to about 87-90% of your max on the bench press.
You’ll do 5 total reps per set, hitting one rep every 20 seconds. After 5 reps, rest 4:00 and repeat.
After 2 sets, assess how you feel and hit a 3rd set if you’re feeling good about it. If you’ve never done these, stop at 2 sets.
Movement
Sets
Reps
Rest b/w sets
Bench Press
2-3
5 reps at 87-90% of max 20 seconds between reps
4:00
C.) Close Grip Floor Press
We’re choosing a movement complimentary to the bench press to get in some additional heavy volume. We’ll hit 3 heavy sets of 5. Heavy meaning you’re not sure if you’d have gotten another rep or two.
Movement
Sets
Reps
Rest b/w sets
Close Grip Floor Press
3
5
3:00
D.) Bench Supported DB Row
Perform on an incline bench. These are to be performed as drop-sets, hitting 8-10 reps, then dropping to lighter dumbbells to get up to 20 reps per set, for 2 total sets.
Movement
Sets
Reps
Rest b/w Sets
Supported DB Row
2
20
3:00
E.) Decline DB Pullover
Same as the last block, perform 2 drop-sets, aiming for 8-10 reps, then dropping down to a lighter dumbbell and getting up to 20 total reps.
Movement
Sets
Reps
Rest b/w Sets
Decline DB Pullover
2
20
3:00
F.) Plank to Side Plank – 2:00
30 second front plank, 30 second side plank, 30 seconds back to front, then 30 seconds other side for 2 total minutes. These are used frequently for endurance throughout the core and to enhance core bracing.
Full Workout Table
I’ll put this session in one table if you’d like to try it out, feel free to screenshot.
Movement
Sets
Reps
Rest b/w Sets
Warm up Circuit
3
20
0
*Bench Press (Cluster)
2-3
5 (cluster reps) 20 sec b/w reps
4:00
Close Grip Floor Press
3
5
3:00
Bench Supported DB Rows
2
20 (dropset)
3:00
DB Decline Pullover
2
20 (dropset)
3:00
Plank to Side Plank
1
2:00 hold
n/a
Final Notes on Cluster Sets
As you can see, the overall volume in this session is pretty low. 9 total sets of lifting (warm up sets don’t count).
If we start throwing in all kinds of curls, triceps extensions, etc. we’ll be forcing the body to try and recover from more than it will likely be able to.
Recovery is everything when you’re training for strength and size.
If you’re going to try out training with cluster sets, devote a training block of 4-6 weeks with it.
Give your body some time to adapt and you’ll likely see some nice gains in strength and probably some new muscle to go along with it.
If you’d like to have your workouts programmed for you so you can hit the gym with a solid plan, check out Swole Town, available only the world’s best training app, TrainHeroic.
Thanks for reading! Any questions? Feel free to reach out.
Mike Richardson
ISSA Tactical Conditioning Specialist. Creator of Swole Town, Forged Female and Supastrong.net. Coach, Husband, Father, Brother, Friend.
Swole Town is here, and if you’re searching for workouts to build muscle, get stronger and/or just to be a beast in the gym.. you’ve come to the right place. Here’s a full workout from the program and a link to try a free week to see if you want to join the community.
What is Swole Town?
Swole Town is a lifting/training program designed to pack on muscle and strength. It is delivered through the TrainHeroic App and costs $12/month, 97% cheaper than hiring a trainer with all the benefits. Workouts fully mapped out, with video demos and explanation of every movement, plus access to a coach and a community of people with the same goals as you.
What’s Different About This Program?
Swole Town is born out of years of trial and error in the gym. Many different training philosophies are built into a system that is built around 4 week training blocks. This keeps your body in a constant state of adaptation, and makes your workouts more enjoyable and challenging.
Training through TrainHeroic is the optimal way to workout. Trainers are expensive, and going it alone is sub-optimal at best. Letting an expert program your workouts will lead to bigger gains all around. You’d spend more on a Starbucks trip than you would for a month of badass training…
Full Workout From The Swole Town Program
Here’s a full training day from the program. This is an upper body training session from a 4 week cycle called “RAGE.” RAGE is a high volume cycle full of supersets and metabolic stress-inducing training blocks. This 4 week block alone could pack muscle on your body.
So here is the full workout. This training session is focused on chest and back.. specifically horizontal pressing and vertical pulling. Try it out, and come take a closer look if you had fun with this one. If you were in the program, I’d be telling you to go crush this one. So for now, GO CRUSH IT!
Coaches Notes: (Directly From Program Session)
Another day on the grind. We’re hitting explosive depth push ups straight into heavy floor presses today. We’re going to keep hammering your pressing power, and by the end of a 12 week stay in Swole Town, I’m banking on many of you hitting PR’s on your pressing movements. It won’t happen overnight, but it will happen. Trust the process and train hard.
Keep in mind that this is a volume cycle.. we have higher intensity cycles coming up where you’ll get to push your strength up and get in some heavier reps and more explosive movements. Everything in its right time. For now, we’re crushing volume.
We’re in week 3 of RAGE. One more week of this high volume cycle, and we’ll begin transitioning into some higher intensity cycles. That is when I usually notice big gains. When the body has started getting used to one training style, and you suddenly transition into heavier loads and more intense methods. Arnold called it the “shock principle.” Stay the course.
Prep Work (Warm Up)
All blocks with the same letter should be performed as a superset, one after the other. For Prep work, don’t aim heavy. We’re prepping the body for the full workout.
A1 – Single Arm DB Bench Press: 3 x 8
8 right, 8 left. Add weight each set, being mindful that this is prep work.
A2 – Inchworm to Extended Plank: 3 x 3
Walk your hands out as far as you can while maintaining the integrity of your posture. Then, walk them back in and back to standing. 3 sets of 3 reps.
B1 – Dumbbell Pullover
Go heavy, and I want a good, deep stretch of the ribcage and Lats. 3 sets of 8.
C1 – Depth Push up: 4 x 3
3 depth push ups, then straight to the floor press. This is a superset. Rest 2 minutes after completing both movements.
C2 – Barbell Floor Press: 4 x 6
Take a few warm up sets to find the right weight to hit for 4 sets of 6 reps. Want these to be heavy, but we’re looking to hit all the reps at the same weight. I want a 1 second pause when your triceps hit the floor without releasing any tension in the triceps/chest/shoulders. Drive the weight up with aggression.
D – Chin Ups: 4 x Max Reps
Looking for strict chin ups. Come all the way down. 90 seconds of rest between sets. 4 sets of as many chin ups as you can get. Rest 90 seconds between sets.
E – Dumbbell Incline Bench Press: 4 sets x 12, 10, 8, 6
Use a low incline setting.. somewhere around 30 degrees. Rest 90 seconds between sets. Add weight each set as the rep range moves down, ending with a heavy set of 6 reps.
Finisher:
Complete the finisher as quickly as possible, resting only when you have to.
F1 – Barbell Push Ups x 75 Reps
75 Reps of barbell push ups and band pull-aparts. Break the reps up however you need to. Just get them all in. 75 barbell push ups and 75 band pull-aparts. End the day with a pump and some solid burning.
F2 – Band Pull Aparts: 1 Set x 75 Reps
Watch the video for these. Lot of people doing these wrong out there. This is an amazing movement when done properly. I like pulling the band down and back to better mimic vertical pulling and really challenge the Rear Delts. Squeeze every rep and let this one burn.
Keep in mind this is just one training session in the larger context of a 4 week training block, and even further, in the larger context of the programming. This is not a copy and paste program. It’s unique programming, and you will get bigger and stronger if you stick around.
SupaStrong (Mike Richardson)
Bioforce Certified Conditioning Coach, Trainer. Coach/Creator of Swole Town and Supastrong.net. Currently a federal agent, formerly 11b Infantry in the US Army Reserves. Training and coaching are my passions.
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