Two Strength Training Workouts to Get Jack Big and Strong

OK technically speaking these are not really strength training workouts, but rather “functional muscle mass workouts”, so Jack will get big as well as strong.
Or in other words he will be every little bit as strong as he looks!
Best of both worlds: “winner, winner, flapjack dinner!”

Jack is a real guy from England, he’s Maya’s brother (that’s how I know him).
They’re both readers of my blog, and their Dad too (who’s in friggin’ awesome shape, btw! Respect, mate!)

In the A&B-Rotation System, you combine two Strength Training Workouts in One
We will use a workout “A&B-Rotation”, that means two different –yet similar– programs intertwined with each other.
It’s really quite simple: you do one cycle, or round, of the first strength training workout, then do one of of the second, then you go back to the first, etc.

Here’s the notation:

These are in pretty crass contrast to his first phase, as seen in Induced Muscular Hypertrophy, or: Get Jack Buffed!

In professional periodization, you alternate lighter phases with heavier ones.
I did that on purpose: in professional periodization, contrast is what it’s all about: keeping the body adapting on a consistent basis. So first many sets with a relatively lighter load, and now we drop the rep bracket, that means we up the weight.

So while Jack’s 1st phase was pure muscle mass, now he will lift a little heavy. We are alternating Deadlifts with Squats, and Chin-Ups with Dumbbell Rows. That’s pretty nifty stuff!

Also I kept it to the very basics: if you for example want to throw in some extra arm work or maybe 2-3 sets for the rotator cuff, you can do that at the end of the workouts.

Explanation:
You’re in a Upper-Lower Split System, so you train one half of the body at a time.
Say Monday you do Workout A, Day 1, the Squats. Tuesday it’s Day 2, the Chin-Ups and Bench. Wednesday is off, then on Thursday you start up on Workout B, Day 1, the Deadlifts. Friday it’s the Dumbbell-Rows and Flys.

Unloading: Repeat for week 2, then unload in week 3: just 4 sets on everything. Then week 4 is back to 100% volume (10 sets all) and the weights should be well up by that time. The unloading will give you the energy to recover and super-compensate, i.e. grow bigger and stronger. Also it’s a built-in insurance against over-training.

Notation: Let’s look at the example of the Deadlift, it says 10×6-8rep max, 31X0 tempo, 150s. rest.
That means 10 sets of 6 to 8 reps max, with a 31X0 tempo and 2.5 minutes rest between sets. 31X0 tempo means you lower the bar for 3 seconds, take a second in the bottom to re-set your grip and posture (also it takes out the bounce, so it’s harder and more effective), the X-plode up (from the knees), repeat. 6-8 rep max means you should not be able to do more than 8 reps with strict tempo and form, and if you can’t do at least 6, it’s too heavy.

Here’s some videos on how to do the Squats, Deadlifts and Arnie Flys right:

Very impressive, isn’t it? And I wouldn’t be surprised at all if Ian is totally natural: no drugs or any cheating involved…this is raw strength!

Now let’s have a look at a good Deadlift:

This is pretty well explained and demonstrated, but I wouldn’t push my hips that far forward if I were you.
The most important thing is to always keep your lower back locked tight and to never “lead with your ass”, meaning the head and shoulders lead the movement, not the hips. I hope that makes sense: the hips should not rise first, that can happen when you get tired and then your lower back might be in trouble!

One for motivation: Beni is a local and a real nice guy. But Jack: DON’T try this at home!
Beni was deadlifting 320kg (705.5 pounds) when he was 16! This lift is 499kg (1100 pounds!!!) Heaviest ever.

Here you can see the Arnie Flys as the first and last exercise in my Chest Tri-Set:

Alright Jack, have fun with this one mate! It will take 8 weeks total, ’cause it’s really two strength training workouts combined.
Supplements and nutrition should stay the same as in Phase 1.

Any questions, please let me know in the comments, or zap an email.

See you bigger and stronger than ever!

Mark
 

3 Comments

• Coach Calorie says:

  November 30, 2011 at 5:18 PM

  Westside Barbell follows a similar lifting philosophy. They also mix lighter days (speed work) with heavier days (strength). They call it conjugated periodization because the speed days and strength days are alternated instead of periodized over a period of time.

  Reply
  • Mark says:

    November 30, 2011 at 9:08 PM

    My favorite coach using some form or other of the westside system is JoeDeFranco. He coaches pro athletes (mainly NFL) and produces good results. I can definitely recommend him.

    Thanks,

    Mark

    Reply
• Pat says:

  December 1, 2011 at 8:17 PM

  Hey Mark,

  Ten sets of 6-8 reps!? LOVE IT. Can’t wait to get extra big and give you the feedback.

  Pat

  Reply