Originally Translated From Team Andro
Do you want to be as strong as you look or look like you’re actually strong? Then this is Power Building 2.0 concept is just right for you.With this project we want to bring the aesthetics in line with the performance of the barbell. Unfortunately, it is often the case that one meets in the Gym athletes that look enormously massive, but ridiculous train with weights; or meet people that look like an asparagus Tarzan, if they but then take the dumbbell, we can only marvel.
Sure, if you want to be a typical competitive bodybuilder, then the weight training and performance in the studio is not relevant. Then, the first example is desirable. If you’re a powerlifter, the only counts the competition performance, then it is likely you have no matter how muscular and massive you really are, the main thing is, you move as much weight as possible. But we see reality in the face. 99% of all Team Andro-users are not competitive bodybuilders, powerlifters still competition oriented. I go from me personally.
I like muscles. I like muscled bodies and I started just for the reason with the training because I wanted to be muscular. I wanted big arms, broad shoulders and a good-looking abdominal muscles.
But the longer I was in the gym to progress, the more they maintained even meritocracy. I wanted to be not only more muscular, I wanted to also build strength. I wanted to be the Widest AND the strongest in our studio. Okay, I missed both goals. We train competitive bodybuilders who are significantly more massive than I, and besides which I look like a little kid. And we have powerlifters in the studio, which felt with my max weights to warm up. But I have managed to be stronger than many of the bodybuilders and to have a more pleasing appearance than the powerlifters. Aesthetically can be in terms of a less fatty body, for about aesthetics known to be arguing, but you know what is meant. Overall, I will probably never be able to play with the big boys on the bodybuilding stage and I will also be able to win any major powerlifting title . But that’s me not to. Can you identify with it too? Do you want to be strong and muscular at the same time? Did you enjoy “leaner” muscle mass, but also looking for the challenge in training? Welcome to the Power Building 2.0 Frequency Project ! You’re on board!
The Basic Principles
Over the last few years I have tried a lot. One hand on myself, on the other hand, to now well over one hundred clients. Also, I have followed dozens of blogs and logs successful athletes. Those who had made the best progress, had in common the bottom line always some things:
- heavy intense workout with basic exercises
- high training volume
- a sufficiently high frequency of training
And these three points we want to reconcile and unite a concept that allows us to be strong and muscular and a true metabolic monster.
Success Factor 1: Powerlifting Training
The first success factor of our concept is a powerlifting training. This means we need to focus on being stronger in the basic exercises. So we want to be strong in the squat, the deadlift and the bench press and should definitely be at the center of the coming weeks and months. , we intend to achieve this through the simple and yet so high efficient 5/3/1 System by Jim Wendler. More precisely we want to use the powerlifting version of the Wendler program.
Success Factor 2: High Frequency Training
Next, the high-frequency training is used. This means we often want to train. Very often. This way we can on the one hand to exploit the anabolic reactions of the body after a workout optimally and simultaneously build a workload, which is washed. Workload With the amount of weight moved per exercise and per training cycle is meant. The weight multiplied by the used volume (repetitions) used, results in our workload. And as the science shows it is the workload used that makes the difference. The more volume we therefore when using the highest possible weights and can often possible to reach, the better for force development and muscle building. However, we have to find a way to also get all of this under one roof, but not after 2 weeks completely burned out and overtrain. But here I want to present in the course of the other article nor the right solutions.
Success Factor 3: MyoReps
MyoReps are in some ways a cluster technique, which is used for fatigue management in order to increase the volume of a workout without overloading the central nervous system. It is always the central nervous system, which makes us a line through the “regeneration invoice”.Not the recovery of the local muscles. Therefore, we want to try to stimulate the muscles as strong as possible as often as possible and with as much volume as possible to train without our nervous system in the basement. So we want to start fresh in every training session.Anyone looking for a training plan with intensity techniques, Versage sets and the “destruction” of himself, studded should now stop at this point to read and look for another concept. If you want to make real progress, however, not hardcore but “smart-core” wants to train and not prone to self-destruction, should definitely stick with it.
The Training Plan
First of all I would like to get rid of one thing: The training is hard! Very hard! You will move a lot of weight and often “play” with lots of volume. But who starts from 0 to 100 and jump into the cold water, which will quickly “go against the wall” and stand at the end unsuccessfully.
It is important that we gradually build up and increase intensity, volume and frequency. So please keep yourselves one to one to the program and the plans!
Makes no more, no more … starts with starts as specified and makes the progressions of the individual training phases with as described!
The Exercise Selection
Here we are guided by the recommendations of Dr. Christian in its HFT Zippel Book. Each workout is a full body workout. In each training session, a whole-body exercise is completed, as a pressing movement for the upper body and a pulling exercise for the upper body. Here may also like to be varied. Only one scheme, it is observed ALWAYS:
- Monday: Squats-day
- Wednesday: bench press day
- Friday: Deadlift Day
These exercises are performed on these days always first and stations as follows:
- Week 1:
- 3 x 70%
- 3 x 80%
- 3 x 90% + MyoReps
- + 2 heavy singles
- Week 2:
- 5 x 65%
- 5 x 75%
- 5 x 85% + MyoReps
- Week 3:
- 5 x 75%
- 3 x 85%
- 1 x 95% + MyoReps
- Week 4:
- 3 x 5 x 60%
To calculate the percentages correctly, you need your 5 RM for these exercises, because the percentages are based on this weight.
classic is considered the last set of an exercise by Jim Wendler an “all-out-set”. So there are so many reps with this weight can be made as possible. We put the but a little bit different and make a MyoRep-set thereof. That is, after we have completed the last sentence of an exercise with the required reps, we place the barbell for 15 – 30 seconds. We then make three more times before we the barbell for a further 15 – take 30 seconds. Then again, three reps, then drop, etc. The whole thing we do as long as we do not create three more repetitions.Then the theorem is complete. Suppose therefore Example 1 week bench press and assume that 100 kg correspond to the RM 5 a person.Then the workout might look something like this:
- 3 x 70 kg
- 3 x 80 kg
- 3 x 90 kg + 3 + 3 + 3 + 3 + 2
- 1 x 92.5 kilograms
- 1 x 95 kg
The athlete has thus still 4 x 3 MyoReps done before then in the fifth cluster the three repetitions could not reach and had to finish the sentence accordingly. Importantly: No muscle failure! At no time! That would make us a spanner in the works and overwhelm our CNS and thus prolong our recovery time. Insufficient if we want to train at high frequency. And we want. And in each phase is this clearer.
So I ask you at this point again, keep to the pretense and no unilateral change to the training frequency or volume!
In MyoReps it also applies to avoid muscle failure. So if you have the feeling that it no longer creates a third repetition at the MyoReps on their own or perhaps only under maximum effort, then please brecht rather too early than too late from! This further repetition will you not get mad much forward, but it can, if it leads to failure, slow progress in the long run. And we do not want. So here are smart enough to take the weight in time. We want to work our growth stimulus over time on volume and frequency and not on the Ausbelastungsintensität.
Next, a distinction is made Zippel between “metabolic”, “balanced” and “power-oriented” versions and priorities. Metabolically are the sentences or executions, in those with moderate weights a high number of repetitions in a short time window, ie, with short breaks between sets / clusters, is trained. As an example, in his book he calls systems like the 8 x 8 or 10 x 10 training. At Wendler’s 5/3/1, there are something like that. The “Boring but Big” program. Here is a sequence of 5 x 10 repetitions of the same exercise is appended with short breaks and 50% of the 5 RM according to the actual 5/3/1 pack. We also want to do. The metabolic training component so always corresponds to our 5/3/1 Main exercise; in such a way that we run a stopwatch and perform 10 repetitions with 50% of our 5 RM each full minute. To return to the example above, our training session until now would look like this:
- 3 x 70 kg
- 3 x 80 kg
- 3 x 90 kg + 3 + 3 + 3 + 3 + 2 (MyoReps)
- 1 x 92.5 kilograms
- 1 x 95 kg
- + Every full minute 10 reps with 50 kg for 5 sets
Here too it is again: The training is not pulled to failure! who noted in Theorem 3 by 7 reps, he is reaching its limits, takes off the weight and makes the next full minute more. The weight we always 1-2 reps before muscle failure or stored in reaching the 10 repetitions.Whatever happens also first. brings us to cope with our main exercise and go to the next exercises over. Monday means that we need to install a pressure exercise nor an upper body pulling exercise and an upper body, the same is true for the Friday and on Wednesday we have to integrate a full body exercise and an upper body pulling exercise. In the choice of the other exercise you are free. Here are a few examples for each exercise:
- Full body exercises:
- Front Squats
- Overhead squats
- Split Squats
- Sumo Deadlift
- Romanian deadlifts
- Upper body pulling exercises:
- Pull-ups in different variants
- Cable Rowing
- T-Bar Rowing
- Upper body pressing exercises:
- Bench press in all variants (KH / LH / oblique / negative, etc.)
- LH Shoulder Press
- KH Shoulder Press
A training week could look like this:
- 5/3/1 Knee flexion (full body exercise, “power-oriented”, described in the diagram above)
- 5 x 10 squats (metabolically)
- LH-rowing (upper body pulling exercise)
- KH-incline bench press (upper body pressing movement)
- 5/3/1 Bank press (upper body push exercise, “power-oriented”, described in the diagram above)
- 5 x 10 Bench Press (metabolically)
- Front Squats (total body exercise)
- Width pull-ups (upper body pulling exercise)
- 5/3/1 Phillips Lift (whole body exercise, “power-oriented”, described in the diagram above)
- 5 x 10 deadlifts (metabolically)
- Dips (upper body pressing movement)
- KH-rowing (upper body pulling exercise)
This is our training scheme for the first four weeks. Again the request and warning: Please perform exactly the same. No additional exercises, no additional training sessions. You get everything! But I want to make sure that no one takes you from the beginning and then excretes already depletion caused by phase 1. You will also not have gone to the gym and have made 100 kg bench press in your very first workout with security. You will have you worked up slowly. Of 40 kg over 50 kg over 60 kg etc .; until you are eventually arrived at 100 kg.So we run it through with volume and frequency of training. I here so order your trust! There remains the question of how to perform the exercises according to the 5/3/1 Exercises. Here we are again back to Zippel. We remain in clusters. This means we start with a few reps warm and then start right away. A cluster always consists of the number of repetitions that can be performed with maximum Muskelfaserrekruitierung. We can not measure as accurately unfortunately. But the fact is that you can reach the maximal activation of the muscle fibers in the motion of an exercise, either by high training weights or by maximum acceleration a weight. Maximum acceleration but does not automatically mean that the weight really fast moving. Rather, it comes to explosive – but without momentum – to switch to the positive phase of the movement of the negative. Simply put, we TRIED to accelerate heavy weights explosively. A cluster is thus also correspondingly always terminated when the moving speed of movement decreases.
Let’s go before using an example
The aim of the exercises according to the 5/3/1 – sets a total number of reps 30-40 reps. Suppose dips. We make dips with 15 kg of additional weight. From the fourth repetition, we noted that the movement speed decreases during the concentric phase. We are not as explosive as in the first three repetitions. The cluster is then finished, and we have our cluster size for this day found: 3-4 repetitions. We pause between 20-40 seconds before we start the next cluster. We repeat again until we our 3-4 reps (similar to the MyoReps / clusters in the last 5/3/1 set) no longer full achieve explosiveness. Ideally, this occurs at 30 – a 40 total reps. Do we have to cancel before, the weight was too heavy and we need to adjust it next time. We come out well over 40 total reps, the weight was too light and we can use more weight next time. Notice assembly unit might look thus:
- 5/3/1 Knee flexion (power driven)
- 5 x 10 squats (metabolically)
- 30-40 barbell rowing (balanced / hypertrophiespezifisch)
- 30-40 repetitions KH-Incline Bench Press (balanced / hypertrophiespezifisch)
That’s it! We start in phase 1 so our basic basic training framework on which we will build from phase to phase. Just one more thing …
Control of workloads
Our overarching goal is to increase from 4-week cycle to 4-week cycle our workload. This means we want to move from cycle to cycle more and more total weight. So you should write down each unit and capture the entire workload each workout and each training week. A final example:
- Bench press:
- 3 x 70kg = 210 kg
- 3 x 80kg = 240 kg
- 3 x 90 kg + 3 + 3 + 3 + 3 + 2 = 1530 kg
- 1 x 92.5 kg = 92.5 kg
- 1 x 95 kg = 95 kg
- 5 x 10 x 50 kg = 2500 kg
33 reps front squats with 80 kg = 2640 kg
36 reps wide pull-ups with body weight * = 3060 kg * Calculation with 85kg body weight all added results in a workload for this session of 10,367.5 kg. We charge the same for our other two weekly training sessions, all add up together at the end of the week and at the end of the cycle every 4 weeks. The aim is to increase the workload in each training cycle, because more workload = more growth!
The Deload week
Finally, a few words about Deload week. Every fourth week will be according to the 5th / 3/1 Concept Deload a week. But the other two exercises are included here, but in a different way: while the 5/3/1, the typical volume is retained, but reduced the intensity. For the other exercises we will keep the intensity constant, but reduce the volume. The total number of repetitions is reduced in these exercises during Deload week to 15. So if you have completed previously with 100 kg front squat for 30 total reps, moves in the Deload week exactly as in the previous weeks, is only at 15 reps with 100 kg final.
Variation of Exercises
A little tip for varying the exercises: You can basically from workout to workout use other exercises (except out of 5/3/1 Exercises). From a practical point of view I think it is for simple and meaningful exercises maximum cycle-to-cycle to rotate, because the control of the workloads something simpler fails. However, this is a purely practical experience that I have made in this concept and is not set in stone!
The Building Nutrition
If you want to build muscle requires a calorie surplus, that is clear. In addition, protein is necessary and sufficient, we want to meet the needs of all essential nutrients. This would give us the list of priorities already set up and covered.
Priority 1: The calorie intake
The key premise of this concept is to build as lean as possible. That is, we do not want a typical and classical bulk phase to follow in order to have properly then working at the beach figure. We want to try to keep the excess as low as possible. “As little as possible” means that we want only as much calorie surplus as is necessary to zuzulegen about 1 kg per month of weight. Why so little and why so slow? I’m at this point assume that this action is without “chemical assistance” disputed. If so, then we can use a construction PURE muscle mass of 2 – count 4 kg per year. Mind you, PURE muscle mass. Not fat-free mass (which also includes water and Co. are), but really pure muscle. Who builds more 2 kg and who builds more 4 kg – or perhaps in the best cases, even a bit more – depends on several factors, such as assessment, training Very avarice, nutrition, sex and training age. If we now of a continuous weight gain of 1 kg per cycle go out, then that would be seen over the year in about 12 kg mass increase. Approximately 4 kg muscle mass, plus water, glycogen and everything just been added belongs to the fat-free mass, and only a small proportion will be body fat. Considering therefore, also in muscle building is about to be continuously and slowly getting better, heavier, and more muscular and not about a sprint on the scale up to fast. The first step the you should now do, the download of the online coaching macro would be computer : ¬ The computer downloads Then it goes to the calculation.We give in “goal weight” our current weight 2kg + a. So who currently weighs 85 kg is 87 kg one. Next, we determine the activity factor, as described in the computer with a value of 8-10 and a weekly sport program 3 hours for cycle 1 The computer then spits us a caloric value.This is considered to be our starting value.
Priority 2: Protein requirements
Next, we have to meet our protein needs. Since we are in a calorie surplus, it must turn out not nearly as high as many may think, or how we will always try inculcating. In construction it would be more useful and important to consume more carbohydrates and fats. Why?Because the formation of new body tissue requires energy. If we have too much building material (protein), but no construction workers (carbohydrates and fats) that have enough energy to convert the building material, then we have a huge pile of bricks from the never a house will. And since we can increase the protein turnover is very difficult (without “chemical additives”), we also do not require all large amounts of protein, as it is now often the case. , it calculates both calories and protein and fat content based on the values of the target weight. We start our construction phase with a protein value of 1.8 to 2.0 g protein per kilogram of body weight. That you can right in the blue box with a scroll down bar to set.
Priority 3: Meeting the Needs of Essential Nutrients
The next important point is to meet the needs of all essential nutrients. These include things like essential fatty acids, vitamins and minerals.In addition, antioxidants and phytochemicals were noted. We will return to this issue but in the course back again when we discuss a few mandatory requirements for nutrition.
The Fat Needs
Next we want to determine the fat needs of the daily diet. We start with a carb-cycling in our build cycle with a constant supply of energy.That is, in the fats (on the right side of the machine, below the protein), we give a value of 0.6 for a training day. In this case, 0.6 is 0.6 g per kg target weight. Then you will the computer automatically show your carbohydrate content. And voila, we already have our macros for the training days. For the non-training days We’ll leave the protein constantly, increase the fats, however, to 1.2, ie 1.2 g per kg target weight. The carbohydrates are adjusted accordingly. And now you also have your values for workout days off. So easy and simple is the whole.
Now that we have our macros for training days and rest days, we have to fill with food those values of course. We use the concept of Flexible Dieting or “If it fits your macros”. With some minor exceptions. Because we do not want to be a junk food degenerate fixed our diet. Whilst it may be true that it might in terms of body development and in particular in the construction not all makes a big difference whether we get our carbs from sugary cereal or rice, but just because something visually plays a minor role, it does not mean that it is also health so. And the long-term health to love, we should follow some rules:
The 80/20 Rule
Basically, you are allowed to eat anything you want, provided it is in accordance with your macros. So there is no prohibition. However, you should try to keep 80% of your diet “clean”. “Clean” is a very broad term and means for almost everyone else. This is me quite clearly and deliberately. ‘s why I want to “clean” with “naturally occurring in nature” or dub “no list of ingredients”. These therefore include things like meat, fish, poultry, eggs, natural dairy products, fruits, vegetables, nuts, grains and also grain is fine, if you can tolerate it well. 20% of your diet you are freely available. Post install their junk food, candy, protein bars and Co.. What your heart desires – as long as it fits in your macros. Of course, you must now run no higher math and calculate how much exactly 20% make up with you. Here I rely on your common sense. I think you know what is meant and can estimate the quite well
The Mandatory Requirements
Thus we can be sure, however, that we follow a good and healthy diet in the long term (within the 80/20 rule), the following requirements are mandatory daily. Only when these have been met, the concept of “Flexible” is only going. Take these rules so please seriously:
- Rule 1: Vegetables
on each diet should be at least 500 g of vegetables available daily. This in turn different from at least three sources and optimally every day in different variations; So for example, tomatoes, broccoli and zucchini on day 1, cauliflower, carrots and peppers on day 2, cucumbers, Brussels sprouts and kohlrabi on day 3, etc. The more colors and the more variety, the better!
- Rule 2: Fruits
2 servings of fruit or at least 250 g should be also be found in your diet daily. Again, diversity wins! Bring color into your life. You have so many options
- Rule 3: Fish oil
Here we have two options. Either you eat at least three days per week, 125-150 g of oily fish, such as salmon, herring or mackerel or you take a fish oil supplement to you. If you decide for the second option, then I recommend the following product: ¬ fish oil
- Rule 4: No calorie beverages
Because calorie beverages to 90% sodas or similar are and who they do not really have to do with health somewhat, these fly out completely. The sweetening of coffee or tea or adding some milk in coffee or drinking a cappuccino, no problem – if included in the calorie balance. Freshly squeezed juices are okay. However, sugared juice spritzer, cola and lemonade are taboo!
- Rule 5: Workout Nutrition
Workout Nutrition When we focus on the absolute basics and the things that are also proven to bring something and make sense. This means before training 5-6 g BCAA (2.5 to 3 g of leucine per serving are desirable), after training 3-5 grams of creatine monohydrate and 25 g of whey protein (which refers to the pure protein content, the designer Whey of ESN should their corresponding 30 – 35 g per serving use). Which protein you use, whether pure concentrate, isolate or a mixture is completely up to you. However, I recommend one of the following Whey proteins (it does not matter which you use):
With these five products (incl. Fish oil) are fitted her perfectly for the start of your building season!
The Meal Timing
Here you are perfectly free. You can eat when you want and as often as you want, as long as you do not exceed your macro requirements.So you have the option of “classically” fasting on intermittent, Carb Back Loading or how all the concepts also mean everything so adapt to your everyday life, you name it and how you can cope you best. Practicality is the most important rule! Only the Workout Nutrition is as described above, to be observed. It is also best to plan a high-carbohydrate post-workout meal. What this fails, is up to you. still I would like to get rid of a few words of explanation. In scientific terms, both the frequency of meals and the meals timing plays a minor role in the change in body composition. This was found even in a meta-study earlier this year demonstrated. Only for people who experience multiple sports daily loads, this could be relevant in certain circumstances. Who has only trained once a day to worry about sugary post-workout carb shakes. The protein is sufficient to put the protein synthesis in gear and stop the stress-induced protein degradation. So it’s no panic hip, to come to the Whey Shake hurry home to cram as soon as possible large amounts of food in itself. Stay relaxed! All good! As described above, priority 1, the energy balance! Remains flexible !!!
The Control of Bodyweight
Weight fluctuations are completely normal and nothing extraordinary. Weighs ask you every day immediately upon rising on an empty stomach, but evaluates your weight not on a daily basis, but using your weekly average weight. So you should have more in the weekly average, than at the beginning of the cycle at the end of Cycle 1 per kg. You can online coaching Progress Sheet Download this and use: ¬download . Additionally you can your daily macros enter there and gets here at the end of the week average values for carbohydrates, proteins and fats and can analyze as accurately, from which values their to- or shake off, etc. A useful tool for building and diet!
This and That
It is you of course completely free to feed and take more supplements. However, it should not be discussed further in this article. The “Supp-duty” or at least well-intentioned recommendations I have given you by the hand. Everything else is personal matter of opinion and individual discretion. I have referenced in the article several times “without chemical assistance.” Of course, I do not know who trained here and join in with these remedies. I would not let this become an issue or assess. Suffice it purely the sake of completeness, yet said: Anyone who works with hormone replacement therapy, may of course on one side more than 4 kg per year to build muscle and put on the other side even more proteins. Natural athletes all this makes no sense, however, and we stick to the recommended amounts of protein. And now I wish you much success in Phase 1! Philipp