April 12, 2017

Train long, not hard

Train long, not hard

You hear it all the time. It's one of the favorite sayings of high intensity experts and other exercisers who believe that short and sweet is better. This saying goes along the following lines:

"You can either train long or you can train hard, but you can't do both."

You know what? That's a damn good quote, a quote I would use myself when talking to different strength athletes who ask me for advice. The problem is that everyone seems to assume that the answer is to train harder. I don't really agree with that. Rather, I believe that training longer rather than harder is a better option.

Unfortunately, the majority of exercisers haven't figured this out yet. However, bodybuilders have not always thought this way. In fact, old-time exercisers knew the benefits of training long and not hard. Bill Pearl, for example, always advised finishing all sets one or two repetitions before reaching muscle failure. Why? Because it allowed him to train longer!

There have been many good authors in the field of strength training and muscle building over the years, but I believe that Anthony Ditillo was one of the best. Unfortunately, this name has been forgotten by many.

Ditillo believed in training each muscle group three days a week, performing multiple sets with a low repetition count - and never to muscle failure - during each training session. He also stuck to the basic exercises - squats, bench presses, deadlifts, barbell curls and neck presses. There's something else you should know about him: he was insanely muscular and strong!

When I first tell bodybuilders, powerlifters and other strength athletes that I believe it's better to train longer, not harder, they look at me like a weird puffer fish in the local aquarium. "You're kidding," they'll say. "I've gotten much better results since I started working out for just one hour instead of two." But longer doesn't necessarily refer to the actual length of the training sessions, but more to the amount of sets and repetitions.

Most exercisers use set/repetition schemes like three sets of 10 reps (why the hell is this always the favorite?), two sets of 15 reps, four sets of 8 reps, etc., etc. However, I think everyone could get better results by reversing their set/repetition sequence. In other words, you should do 10 sets of 3 repetitions, 15 sets of 2 repetitions, 8 sets of 4 repetitions, and so on. I think you understand what I'm getting at. At this point, the first method (the one usually used) is the harder method and the second is the longer method.

Even if the workload is the same for both methods, longer is better for a number of reasons:

1) You get the most out of each repetition and your form doesn't get worse.

2) Each repetition is much faster. Let's say you can do 10 reps with 100 kilos on the bench press. How much more strength do you think you can produce on the last few reps? I can guarantee you that it won't be much. And how much strength would you produce on each repetition if you did two sets of 5 repetitions? And what about 5 sets of two repetitions? The bottom line is that the "longer" training method is much better for producing speed and maximum strength - not to mention the muscle gains that come with it.

Okay, I hope that by this point I have been able to convince some readers to train longer and not harder. Now it's time to get down to the essentials, the good stuff: the training sessions.

The basic program

If you've been doing short, irregular, hard workouts, then these first workouts will be a good introduction to longer workouts and prepare you for the more advanced workouts I have in store. Even if you've been training longer, it may make sense to do this basic program first before moving on to the more advanced stuff. It should be a change of pace compared to almost anything you've done before.

These workouts are similar to the type of workouts Anthony Ditillo used to recommend. It's a training program with three training days per week, which I've listed as Monday, Wednesday, and Friday, although any combination of three non-consecutive days will work.

Monday

Squats - 5 to 7 sets of 5 to 7 reps. Each set should be progressive, meaning that you increase the weight on each set (without causing muscle failure). If you choose to perform seven sets of five repetitions, then you should perform seven progressively heavier sets. Regardless of the repetition range you choose, stick with this for all sets

Dips with additional weight - 5 to 7 sets of 5 to 7 repetitions. Use the same set/repetition pattern as for squats, using an additional weight in the form of a belt with additional weight or a dumbbell held between the feet.

Neck press - 3 to 5 sets of 5 to 7 repetitions

Barbell curls - 3 to 5 sets of 5 to 7 repetitions

Abs - 3 to 5 sets of 30 to 50 repetitions. Use an ab exercise of your choice - one where you can do 30 to 50 reps (but stay away from crunches).

Wednesday

Deadlift - 5 to 7 sets of 3 to 5 repetitions. Use a conventional stance. Work your way up through five to seven progressively heavier sets. I want you to use a lower repetition range on this exercise to prevent form deterioration.

Flat bench press - 5 to 7 sets of 5 to 7 reps. For this exercise, use the grip that allows you to use the most weight. For most exercisers, this is a medium wide grip. If you want to start using heavy weights, start by increasing the grip width with each session while keeping your elbows close to your body.

Rowing bent over - 5 to 7 sets of 5 to 7 repetitions. Stick to the same weight for all 5 to 7 sets.

Dumbbell tricep press lying down (skull crushers) - 5 to 7 sets of 5 to 7 repetitions. Use the same technique as for bent-over rows.

Abdominal muscles - 3 to 5 sets of 30 to 50 repetitions

Friday

Repeat Monday's training session using the same set/repetition sequence. During the next week, swap the training sessions. On Mondays and Fridays, perform the training session from Wednesday. On Wednesday of the following week, perform the training session from Monday/Friday.

Additional tips

Remember not to perform a set to muscle failure. In your progressive sets, you should work your way up to a final set in which you come within 1 to 2 repetitions of muscle failure. For an exercise where you use the same weight for all sets, stick to a weight that allows you to complete all your repetitions. You should only approach muscle failure on the last sets.

Stick with this program for four to six weeks and then move on to the advanced program below.

An advanced program

This program is also performed three days a week. However, now you will follow a heavy/light/medium system. The difference with this program is the volume. This training program is a high-volume, low-intensity program, even though it won't feel like it if you've been using a typical bodybuilding program - and it will kick some serious butt on other hypertrophy programs!

I'll describe a three week training block below. After three weeks with this program, you should understand the parameters and be able to make the necessary changes yourself.

Week 1

Monday

Squats - 8 sets of 5 reps. Place the barbell at a medium height (not too high and not too low) on your back and use a medium-wide stance. Work your way up through five progressively heavier sets to a weight that brings you to within two or three repetitions of muscle failure. Stay at this weight for the last four sets.

Deadlift - 8 sets of 3 reps. Use the same system as for squats, using sets of three reps instead of sets of four reps. Use a conventional stance to make this a full back exercise.

Flat bench press - 8 sets of 5 reps. Same system as squats. Use whichever grip you find most comfortable.

Lying tricep press/overreach - 8 sets of 7 reps. Perform three progressively heavier sets and stay with the same weight from the fourth to the eighth set. If you are not familiar with this exercise, here is a brief description: Use either a SZ bar or a barbell and perform the same movement as the lying triceps press. When the bar reaches your forehead, keep your elbows in position and perform an overhead pulldown, stretching until the weight plates touch the floor. The concentric (lifting phase) should follow the same path. (https://www.youtube.com/watch?v=Uj8COtDL6Xo)

Wednesday

Squats - 6 sets of 5 repetitions. Two warm-up sets followed by four sets with the same weight (about 80% of the max weight you used on Monday).

Good Mornings seated - 5 sets of 5 reps. Place a barbell on your back as for squats and sit on a bench with your feet the same distance apart as for squats. Bend forward until your forehead touches the bench. Work your way up through five progressively heavier sets until you reach your maximum weight for 5 reps (one to two reps before reaching muscle failure).

Incline bench press - 8 sets of 5 reps. Use the same set/repetition sequence as Monday's bench press, using 80% of the weight you used on your last four sets of bench presses for your last four sets. No set should be too heavy.

Barbell curls - 7 sets of 5 reps. Perform two warm-up sets of five repetitions, followed by five work sets of five repetitions. Again, use a weight that brings you to within one or two repetitions of muscle failure on the last sets.

Friday

Squats - 8 sets of 5 repetitions. Use the same set/repetition sequence as Monday, only working up to 90% of the weight for the last four sets compared to Monday.

Power Snatch - 7 sets of 3 reps. These should be seven progressively heavier sets. (https://www.youtube.com/watch?v=lvu5krlKwdM)

Bench press with rest - 8 sets of 5 reps. Use the same format as Monday's flat bench press, pausing for one second at the lowest point of the movement when the bar touches your chest. Work your way up to 90% of your weight from Monday.

Wide grip pull-ups - 5 sets of 5 reps. Increase the weight on each set and work your way up to your max weight for five reps.

Dumbbell curls - 5 sets of 5 reps.

Additional considerations

Perform some type of abdominal exercise during each session of this advanced program. You could perform exercises that primarily work the "upper" abdominal muscles in one workout and then choose ab exercises that primarily work the "lower" abdominal muscles in the next workout.

You should also not be afraid to do some extra calf training and/or a few sets of high reps on the leg extension machine and/or leg curl machine. Refrain from this additional training if you feel exhausted.

Week 2

Monday

Squats - 10 sets of 3 repetitions. Use the same stance and position of the bar on your back as during the first week. The first four to five sets should be progressively heavier. The last five or six sets should be "straight" sets. No set should be performed to muscle failure. Use a weight in the range of 80% of your maximum weight for squats.

Flat bench press - 10 sets of 3 repetitions. Use the same technique as for squats. If you wish, you can change your grip every three sets. For example, use a narrow grip for the first three sets (with which you warm up). Then use a medium-wide grip for the next three sets and a wide grip for the last four sets.

Power cleans - 7 sets of 3 repetitions. Perform three progressively heavier sets followed by four sets with your working weight.

Superset barbell curls with dips on parallel raises - 8 sets of 3 reps. Warm up with just two sets followed by six working sets with the same weight. Do not take a break between the two exercises in the superset.

Wednesday

Front squats - 8 sets of 3 repetitions. Use the same protocol as Monday's squats, omitting the last two sets. You shouldn't have to worry about calculating percentages. The nature of this exercise will make it a light weight.

Bench press for upper chest (feet in the air) - 10 sets of 3 reps. Use only 70% of the working weight you used on Monday. You can use this weight for up to nine sets if you want. Lower the barbell to your upper chest almost to your neck while trying to keep your elbows at the side of your body. Keep your feet in the air during this exercise.

Good Mornings with a rounded back - 6 sets of 5 reps. Remember that Good Mornings are something similar to deadlifts with your legs straight, with the barbell on your back like squats. If you suffer from any back problems, you should stick with the rounded back version. Everyone else should prepare to work their lower back to the max. Perform three progressively heavier warm-up sets followed by three sets of 5 repetitions, finishing each set one to two repetitions before reaching muscle failure.

Friday

Squats with a close stance and bar placed high on your back and pause at the lowest point - 10 sets of 3 reps. Use 85 to 90% of the weight you used for regular squats on Monday. Perform the squats as low as possible and pause at the lowest point for one second before straightening up again.

Incline bench press - 10 sets of 3 reps. Work your way up to 90% of the weight you used for your last five to six sets on Monday.

Barbell shoulder raises (shrugs) - 8 sets of 3 reps. Work your way up to your maximum weight for three reps over three or four sets. (Place the weight on a power rack so you don't have to lift the weight far). Try to touch your ears with your trapezius and don't roll your shoulders!

Dumbbell curls seated superset with tricep presses lying on the floor (https://www.youtube.com/watch?v=W7j2dnr5lHs) - 8 sets of 3 reps. Perform two warm-up sets followed by six working sets. Perform each set to a point just before reaching muscle failure, resting only about one minute between supersets. Use a SZ bar for the tricep press.

Additional considerations

As you did last week, perform some ab work during each training session. Don't be afraid to do some extra calf-leg training if you feel like it. None of these sets should be demanding.

Another option you can consider is adding some type of accessory resistance with bands and/or chains to your squat and bench press workouts. However, be careful with bands. These offer better results than chains, but will be more taxing on your recovery system.

Week 3

Monday

Squats - 3 sets of 3 reps, followed by wave-loading sets of 3,2,1 and 3,2,1 reps. An example of the sets (for a strength athlete with a max weight for squats of 400 pounds) might look like this:

135 x 3
225 x 3
275 x 3
340 x 3
360 x 2
380 x 1
340 x 3
360 x 2
380 x 1

Flat bench press - 9 sets of 3,3,3 repetitions, followed by 3,2,1, and 3,2,1 repetitions. Use the same undulating pattern as the squats.

Sumodeadlift - 7 sets of 5,5,5,4,3,2,1 repetitions. Sumo deadlifts are performed with a wide stance and the arms between the legs. The first two sets are warm-up sets and the last five sets are your working sets. If you feel you need it, you can do another warm-up set, but your muscles should be ready after just a few sets due to the squats you did earlier.

Cable curls - 4 sets of 6, 10, 16 and 20 repetitions. These are so-called "breakdown sets" - descending sets in which the repetitions are increased with each subsequent reduction in weight. I chose cable curls because the nature of this intense technique requires an exercise where you can change the weight quickly. So you perform six reps on your first set, then reduce the weight and perform 10 reps on your second set, and so on.

Tricep press on cable - 4 sets of 6, 10, 16 and 20 repetitions. Use the same "breakdown" technique as for the curls.

Wednesday

Squats (varying bar placement on back and varying stance) - 7 sets of 3 reps. Work your way up (by your third set) to a weight that is about 45 kilos lighter than the weight you used for your single reps on Monday. Vary your stance and the positioning of the bar on your back with each set. In other words, perform a few sets with a close stance & bar placed high on your back, a few sets with a conventional stance and bar placed conventionally, and a few sets with a wide stance and bar placed lower on your back.

Overhead seated press - 3 sets of 3 reps, followed by wave-loading sets of 3,2,1 and 3,2,1 reps. Use the same system as Monday's bench press. The nature of this exercise will automatically make it "easy".

Snatch Grip High Pulls (https://www.youtube.com/watch?v=mBFlAXybM_Q) - 3 sets of 3 reps and wave-loading sets of 3,2,1 and 3,2,1 reps. If you are experienced at this exercise, you should not work your way up to 95% of your maximum weight (as you did with the other exercises), but stop at around 80% of your maximum weight.

Friday

Squat - 3 sets of 3 repetitions, followed by six single repetitions. Your first three sets should be followed by six progressively heavier sets, as on Monday, where you work your way up to your max weight (or a weight very close to it). The sets for our hypothetical exerciser with a max weight of 400 pounds on squats would look like this:

135x3
225x3
275x3
300x1
315x1
350x1
375x1
390x1
400x1

Even though you are using more weight than on Monday, your number of reps and total workload is lower, which qualifies this workout as a "medium-heavy" day.

Flat bench press - 3 sets of 3 reps, followed by six single reps. Use the same method as for the squats.

Round back deadlift - 5 sets of 5 reps. Use a conventional stance and keep your back rounded throughout the exercise. This means that you cannot move the weight all the way up. Lift the weight up as far as you can before lowering it back to the floor. Work your way up over five progressively heavier sets.

Dumbbell curls superset with dips on a bench (https://www.youtube.com/watch?v=nfU498Ps4O4) - 3 sets of 20 reps. After three weeks of heavy training, your muscles and their attachments could do with a little rest, which is the reason for the high repetition numbers. I don't want to reach muscle failure on any set of this exercise either. Finish the sets two to three repetitions before reaching muscle failure.

Additional considerations

After the third week of this program, you should know what you can (and can't) handle in terms of additional training for abs, calves and legs. Do some stretching exercises after each training session or on non-training days. You can also try doing some extra light workouts on your off days.

Summary

After following the above program for three weeks, you should understand how this type of system works. When the first three weeks are over, you have a few different options. You can go back to week 1 and try to beat your weights from that week, or you can use a completely different set/repetition scheme in combination with other exercises.

Some other good set/repetition combinations include 15 sets of 2 reps, 6 sets of 4 reps, 8 sets of 8 reps, etc. What you choose should be a question of your training experience. If you have been training for less than a year, you should repeat the three-week training block at least twice. If you've been training intensely for a long time, you can use a few more weeks using different combinations of set/repetition schemes before repeating anything.

I toiled away for years with hard and short workouts, wondering why I wasn't making the kind of progress I was reading about in the bodybuilding magazines every month. Sure, Arthur Jones knew what he was talking about when he said "You can either train long or train hard, but you can't do both." Too bad it took me so long to discover the answer. You don't have to go through years of trial and error like so many other exercisers. Try these workouts and you'll find the answer for yourself.

From CS Sloan | 05/30/03

Source: https://www.t-nation.com/workouts/train-long-not-hard