Dedicated to Wes aka Ironaddict:
I love and miss you. I hope you are proud of how I am living as a man and loving all sentient beings.
Rest in peace...
Intro:
The article is for the raw powerlifter. Nothing against guys that use equipment but I am just not experienced to talk about that which I do not know. I barely can tie my own shoes some days.
I have competed in powerlifting and bodybuilding. I have over 25 years in the gym and I am currently only 38 years old. I am a certified trainer and strength coach. I am a nationally ranked powerlifter and one of the strongest RAW lifters in the country. Just to put your mind at ease I am also CPR and First Aid certified. Additionally, I like pina coladas and getting caught in the rain.
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I remember my powerlifting coach, Ernie “The Iron Shiek” Fleischer(USPF Masters Champion), when I was 16 having me do heavy singles on the bench press. I would wait 10 seconds between each rep. I asked him what we were doing on the 3rdset. He stated in his raspy voice, “Rest pauses!” It was a different type of training.
Let me say that these are not my ideas. I simply adapt and adopt what works for me. My exposure to training styles, like using rest pausing, was the tip of the ice berg...but this TITANIC “ain't” sinking! I was very intrigued by the writings of Dogg Crapp, mostly because there was a lot of respect given to powerlifters which is not always the norm in a slightly rift driven genre of strength and muscle building. Yes, Dante had a lot of respect for powerlifting and that Pavlovian buzz word REST PAUSE was being tossed around. I was hooked. I then started dabbling in Dogg Crapp training (DC training or DCT); around the same time I joined the websiteIntensemuscle.comback in 2004. Check out their website to read on actual Dogg Crapp training in the Dogg Pound. Scott Stevenson is endorsed to train clients with the Dogg Crapp style. You can talk to him online at www.scottstevensonphd.com as well.Tell 'em Future sent ya!
Drew Baye of High Intensity Training shared this about rest pause training:
“Peary Rader wrote about rest pause training in 1946 in one of his Iron Man training courses, The Rader Master Bodybuilding and Weight Gaining System, and Bob Hoffman wrote about a method of rest pause he called Muscle Contraction with Measured Movement in 1962 in his Functional Isometric Contraction – Advanced Course. There have been numerous variations since then, some of the most popular being the 20 rep breathing squats popularized by Randall Strossen in his book Super Squats, Mike Mentzer’s version from High Intensity Training the Mike Mentzer Way.”
I have always stated, regarding health and fitness, that concepts that stand the test of time are the ones you should seriously consider using in your diet and training. I thought Ernie was just a crazy man who liked to smoke and bench at the same time, and yet he used this concept of the rest pause...and Ernie was very strong. Years later these guys with arms the size of my head (and my melon is huge...and no melon does not rhyme with my last name) used rest pause training to get freaky big. So if guys back around WW2 were rest pausing, my coach used it, freaks from another planet on Intensemuscle.com used it...well heck!..count me in!
I have been the most successful with my own mass gains while gaining strength through using DCT concepts. I wanted to take some of the ideas that I have learned from Dogg Crapp, 5/3/1, Juggernaut, Westside and Waterbury Method and even HIT to put together a training program that would get me strong, work on hypertrophy and still allow me to recover. So I focus on low volume, high intensity, exercise rotations emphasizing powerlifting movements to reach my goals.
You will notice that I use many “I” references in this article. Well, hey, I am writing from my own experiences as a lifter. Training should be more about what you need than a template...even the one I share in this very article. If you need structure to get yourself started, by all means, use a template but be flexible and self assess. Use concepts that fit your goals! Louie Simmons pushed this idea hard with the conjugate method to work on your weaknesses. DCT, talks likewise, about dumping exercises when you no longer progress. 5/3/1 is open to use whatever lift as your focus in training to grow. There really are less rules in training and a lot more general concepts to consider for your successes and failures.
What We Want:
First, powerlifters want a bigger total, period. This is the essence of why we compete. If we don't PR at a meet in some way, we feel a little bit like we failed; so we want to increase our totals. Second, we emphasize the compound lifts that we compete in. No matter what your training history, it is always about a pressing movement, pulling movement and squatting movement. Personally, I think Westside Barbell has some great ideas but in too many ways has overcomplicated things, especially for a raw lifter. I am a firm believer that if you want to get stronger in the “LIFTS” you need to practice. Next, yes, I recognize the BIG THREE as “LIFTS” because they are all that matter. You wanna focus on all the crossfit, MMA, get faster, clean and jerk, kettlebell stuff...YOU FAIL! You wanna be that guy that wants to be 220, bench 400 lbs, run a 4.3 forty and dunk a basketball while wearing your stupid physique board shorts in 3% bodyfat...YOU FAIL! Do I sound biased? Maybe. Powerlifting, despite all the feds, equipment issues, egos and divisiveness is still the STRONGEST SPORT ALIVE! Some of my best relationships have been established through powerlifting meets. Finally, the new breed of powerlifters tends to be much more well rounded as an athlete. Yes, you can do crossfit and be a great powerlifter...despite my teasing a few lines up. It's just about balance and focus.
Powerlifters today want to work on speed, flexibility, active recovery and general physical preparedness (GPP which means just be in better overall shape) along with being intelligent about their nutrition, supplementation and overall health. Many of us have watched or read of great powerlifters passing away too soon.
“Ok, Bellon, shut it! Tell us about what you are thinking.” Yeah, maybe I should just be getting into the meat of the programming. Again these are concepts that are flexible and can be self assessed to adjust in your training.
The Programming:
Like many lifters, I have been really impressed with 5/3/1 and Juggernaut from Wendler and Smith respectively. These are great systems that are solid, flexible and proven so I would certainly use some of the ideas from them that I have tested with great success.
First, let me share that warm ups are just that. If you are getting fatigued and worn out SOMETHING IS WRONG. ADJUST! Don't derail a session because of simple ink in your log book. If something isn't right, lighten the weight. This might also be a sign that you need to pull the exercise from your rotation, take an immediate deload or assess until the next session because bad sessions do happen. Be detailed in what you log but don't read into everything.
So back to those warm ups...personally, I have never responded better than when Chad Smith, of Juggernaut fame, utilized a better warm up scheme. He has a great e-book that I recommend you check out. Normally, I do about 5-10 minutes of light cardio, stretch (passively), foam roll and do light body movements or calisthenics. Next I move on to my first compound lift for that day. For example, it's pressing day and I am working on my normal close grip benching on the flat bench. My warm ups tend to be like this:
Bar x 20
135x10
225x5
275x3
315x1
WORKSET x ?+?+?
Notice that my warm up reps tend to get cut in half as I work through my sets. These reps are not set in stone but this seems to be an area where I see lifters fail a lot. WARMUPS SHOULD NOT WEAR YOU OUT!
If you notice, the work set has a similar look for those who know about DCT. Yes, I rest pause my final set. I will even consider rest pausing my squat and deadlift as well but the timing gets tweaked. Where standard rest pausing can be 15 controlled breathes (DCT method), I will use about a 25-30 second rest for my big lifts like the squat and deadlift. If you would like to just straight set lifts like the aforementioned, feel free. It can always get risky when taking sets to failure. Get a spotter or two and please be careful.
I want to mention that from your first set with a measly 45 lb bar to the last rep left in your body approach, everything, every set, every rep, as if you were on the platform. PRACTICE PRACTICE PRACTICE. Too many lifters blow it in meets because they screw up their technique and technicalities of the lifting under judging scrutiny. GET MENTAL! Ok, some of you might be, but seriously use these sessions not only to work on your strength but conditioning your mind. Leave no detail out. Does this mean use a belt, knee sleeves or wraps, wrist wraps on every set? I leave that to you but I do not think that is necessary. I will say at least get your belt on the last warm up set before starting your work set on your “LIFTS.”
I recommend using a three-day-a-week rotation using four training sessions.
Monday
Workout A
Wednesday
Workout B
Friday
Workout C
Monday
Workout D
And so on....
So what are the workouts?
Please do notget too rigid with what I am outlining for the training. The focus is your core lift while assistance work is much more flexible. Assistance work can be drop sets, super sets, adding bands and chains, volume, 5x5 or whatever floats your boat. Whatever you decide, make the programming fit your goals.
Here are my example workouts:
Workout A:
Bench Pressing Movement
Assistance Work
1-2 tricep movements (Tate extensions, JM Presses, Pushdowns, Dips)
Pulling movement overhead
Shoulder's supersetting laterals with reverse laterals or face pulls
Abs performed with static holds at the flexed position on every rep for 5 seconds
Workout B:
Deadlifting Movement
Assistance Work
Quad pressing movement (Hacks, Leg Press, Lunges, Walking Lunges, Unilateral Presses)
Posterior Chain (Glute/Ham Raises, Back Extensions, Romanian deadlifts)
Seated Toe Raises
Wood Choppers, Overhead Side Raises or Band Twists
Workout C:
Overhead Pressing or Bench Assistance exercise
Additional Assistance Work
Rowing Movement
Chins or Pullups
Shrugs or Kelso Rows
Rolling Tricep Extensions
Workout D:
Squatting Movement
Assistance Work
High Bar, Manta Ray, Safety Bar or Front Squats
Hamstring Curls
Calf Work
High Rep Ab Work
Assistance work can be done in a rest pause manner or just done in a straight set to failure. Please note that once you get closer to getting ready for a meet you will not training everything to failure. You will also cut back on exercises as well. Please keep this in mind, but for the off-season GAIN SOME MUSCLE, EAT AND LIFT LIKE A TOTAL MONSTER!
Some additional tips:
Work on benching with a shoulder width grip and tucking the elbows as a raw lifter. Your shoulders will thank you.
Squat shoulder width or so while wearing an elevated heal in your shoe. Personally I wear New Balance trail runners.
High rep face pulls have helped my bad shoulders.
Do more back work.
Consider supersetting a pulling movement overhead with a straight bar pulldowns or pullover movement. This really helped my upper back strength when pulling from the floor.
I have found Tate Extensions to be great for my bench press and really like to superset this movement with dumbell JM Presses.
Be creative in your rep scheme. Whether you want to make it a widowmaker, rest pause set or straight set...do something! Really this is just to support what you do with the BIG THREE.
So how do I train my big three anyway?
I scoffed in the past about applying the 90% concept to my training with 5/3/1 and Juggernaut but it does help. I might use 100% getting close to a meet potentially but overall I feel it is smart to use 90% for your maxes in training.
Ok, I gave it away. We will use PERCENTAGE based training.
Session 1
Session 2
Session 3
Session 4
DELOAD
80.00%
85.00%
90.00%
95.00%
40-50%
Example of a squat wave series might be like this:
.90 of max=675
Session 1
Session 2
Session 3
Session 4
DELOAD
540
575
610
640
375
I will be rest pausing my squat or deadlift movements but rest 25-30 secondsbetween my mini sets. The Bulgarians can't be wrong; although this is certainly not recommended for safety purposes in DCT. The time allotted is enough to give a good effort and be safe. Again, BE CAREFUL if you choose to use this intensity technique.Just doing a normal straight set to failure is ok too. I have used this method as a former HITer and of course Wendler and Smith recommend this as well. Make no mistake though, when that work set is up, UNLEASH HELL! I will always wear my belt on my work sets as well and would recommend using a knee sleeves with Kwan Loong oil as well. Scott Stevenson recommended the oil and it really does make a difference for me. I use it before I start my warm up process in training. Consider using a warm and tight t-shirt for pressing sessions as well. Keep those joints warm! Ice after! Always.
By now you are realizing that this really is not rocket science. Sorry guys. I have no magic to share; just a scheme that you can tweak to fit your strengths as a powerlifter while getting stronger...and gaining dense muscle.
Frequency, intensity and type of movements have all been covered. You have a concept of the time duration of the rest pausing: 15 breathes for upper body movements (like what DCT recommends) and roughly 30 seconds for the squat or deadlift movements.
I believe that your rest between sets, especially for your MAIN LIFT, is about feeling ready for the next set. Do not let your overzealousness get the best of you. Be mindful to self assess. I use this concept a lot with people I talk to. YOU NEED TO LOOK AT WHERE YOU ARE AT THAT MOMENT, AND ASSESS IF ALL IS GOING TO PLAN. I cannot emphasize this enough. Scribble things out and rewrite numbers on the fly. Do not let what you have written in your log book doom your session. Adjust, adapt and overcome, right?
Do not be afraid to really up the tempo and intensity with assistance work. Hey why not? I love doing supersets with tricep or lat movements. Great pump and really improves my conditioning overall.
Intensity Techniques:
Rest pausing is obviously a gimme technique for being intense and effective. Negatives, static holds, partial movements and/or pulses, walkouts, overloads, strip-downs and supersets are all options to add to your training. I have really fallen in love with using bands in my training as well. In one of my articles, I shared about the concept of overloading the lockout of the movement while being less strenuous in the weaker areas which can keep us healthier. Make no mistakes, bands are tough! Use some chains if you like as well. I have also toyed with using plyometrics. Box jumps with holds at the bottom position can really work on your explosiveness while being a great integrative movement regarding corrective exercise in your training. Find techniques that work for your goals; based on your current conditioning and physical abilities.
OVERTRAINING:
We always want to avoid this. First, set up a base heart rate when you first wake up in the morning for 1-2 weeks. Take the average of your heart rate and now once your training gets going, monitor your heart rate for consistent increases. An increased heart rate can be a tell tale sign that you need to back off or just rest out right. You might find too much rest pausing to be wearing you down. It is possible that an exercise needs to be cut. Do what needs to be done: self assess.
Self myofacial release can be very helpful through use of a foam rolling, pvc pipe, lacrosse ball and other implements. Use these tools. They work out scar tissues, increase circulation and help improve your range of motion. Stretching is key too! Do it. Personally, I think passive stretching is more suited for powerlifting. You can try fascia stretching but proceed with caution. I have started using a tricep stretch with my pvc roller to work on my elbow issues. Hurts, but seems to be working my ROM while getting some scar tissue reshuffled.
Sleep is a must. It is always mind boggling when lifters talk about their training going no where and yet the last variable, sleep, is totally neglected. I don't care how much you need. Everyone tends to be a little different but 8 hours does seem to work well.
We live in a very intense and wound up world. Take some time to relax and meditate. Candles, chanting and funky robes I leave up to you but at least get somewhere quiet, dark and soothing. Just unwind in some solemn silence. Some of my best days are started listening to soft music, sitting on my desk, sipping coffee at 4 am. My day is always better for spending this mental recharging time.
Cardio/Conditioning/GPP:
Not my favorite topic but certainly does have merit. First, don't be afraid to be active and walk to the mail box. You will not overtrain from this...well...I hope not anyway. If so, just close this pdf and walk away right now...which will probably lead to you overtraining as well.
Seriously, I am a firm believer of doing cardio but we have to keep it in the correct context. I like HIIT cardio after lifting; it's fast, effective and works. Sprints on hills, sledge hammer swings, wheel barrel runs, prowler work, sled pulling and sand bag drills are all very popular as well. The crossfit hybrid most likely can just do his or her workout of the day to supplement with the core power “LIFTS.”
You might be tired for the first few weeks but give it time. Keep eating, resting, foam rolling and stretching. You will get in better shape and your recovery overall will improve; except for the “mail box guy” since he is just FUBAR.
I do like the idea of getting my cardio in on the same training day but some gym rats might like to use their off days. See what works for you. Again: self assess.
If you only do one conditioning session to start out, fine! Look, don't be an all or nothing freak. Just work up to things. If anything negatively impacts your CORE LIFT then something needs tweaked. Cool? Does this mean no cardio/conditioning/gpp? Ummm try again. Please refer to the overtraining section. Start simple in your assessment.
Putting it all together:
Below is some of my training that has not been logged so I can share to you here.
Week 1: Session 1: Bench Press
Warm ups: elliptical 5 minutes, pvc roll shoulders and triceps, stretching
Narrow Grip Bench Press
45x20
135x10
185x8
225x4
275x2
315x1
345x12+4+2
Tate Extensions
25x12
35x6
55x10+3+1
Laterals supersetted with blue band face pulls (seated)
20x10
30x5
45x13+2+1 superset Face Pulls 26 reps
Roman Chair Sit Ups
Bwtx10
Bwt+45lbsx16
HIIT CARDIO on exercise bike (5 min warm up, 5 rounds, 5 minute cool down)
Stretch, foam roll, low back mobility work
DONE!
What about my meet?
Am I the only one that laughed at this heading? Where is Beavis and Butthead when you need them? I'm REAL mature I know.
When you are in your last 4-5 weeks for a meet I suggest the following:
Focus on main lifts primarily while decreasing assistance work
Do overloads, walkouts and heavy holds just to start getting the body ready. Two sets of 10 seconds should suffice (these are movements to hold heavy weight in the locked out position).
Add 2-3 sets of heavy singles to condition the body the last couple of weeks but do not go to failure on these.
Drop conditioning training the last few weeks
My last squat session might look like this:
Warm ups: elliptical 5 minutes, pvc roll shoulders and triceps, stretching
Squat
45x20
135x10
225x5
315x3
405x2
495x1
545x1 add belt
640x?+?+?
675x1x2-3
walkouts 780x 10 seconds x 2
Glute/Ham Raises
Bwt x 20
Stretch, foam roll, low back mobility work
DONE!
Nutrition:
I know enough to be dangerous so bear with me. The window around training is key to your recovery so do your research on pre, intra and pwo nutrition.
I love a little stimulant for my pre-workout supplementation. Intra workout I sip on bcaa/eaa and might eat a Pop Tart if my sugar seems low. Post workout is normally just a standard drink. An hour later I will have my first real meal of 60-80 grams of carbs, 60 grams of protein.
Carbs are not evil and they are necessary so don't buy into the keto hype. You do need the carbs. And guess what? You need the fats too! This is not a one or the other cult.
Whether you use a Paleo, Zone, Carb rotation or whatever else is out there please consider your nutrition around your training window.
If you want to look into hiring someone to do your diet, let me suggest Ken “Skip Hill, Scott Stevenson and Shelby Starnes. Ken has some pro athlete experience with his clients and has been at it a long time as a contest prep guy. He has a free DVD that you can view online. It's called “Longevity” and is available at his personal client site www.teamskip.net. Scott is insanely smart and really is a student of alternative medicines, supplementation and Eastern medicine. You can reach at www.scottstevensonphd.com. Shelby is more of a contest prep guy but I don't think there is a person on the planet that doesn't like him. He is a writer for Elite FTS as well. Feel free to contact him as well at: www.shelbystarnes.com.
Supplements:
I have lots to say about supplements but won't. Sorry, but too many guys just live on supplements. I believe in whole foods first...like Pop Tarts. :) Seriously, you need to have a solid eating plan AND THEN add the supplements to your diet. Supplements are not cures for your bad habits in your training. Get your dinner table in order and THEN add in quality supplements.
I have been around a few supplement companies as a consumer and as an insider. Let me say that I totally respect True Protein. They do a lot for the health and fitness community. Dante of True Protein sent me free supplements after my surgery for a hernia just because he didn't want me to lose any muscle. I was not a client of his. He is just that kind of guy.
I work for Maximum Human Performance and have been blessed to be part of a super company. MHP treats me great. Just the other day Steve Downs, a big wig of the company, emailed to ask how my torn calf was doing. He didn't need to do that. He was just seeing how I was coming along. Companies like this are great to support because you experience first hand something that transcends the excellence of their products: excellence of character!
Conclusion:
Yuck! 14 pages! You made it this far. Look, I don't know if you are bored or just want to flame me online...ok maybe that is redundant...but there you have it. I told you it was not rocket science. Just remember to be mindful of:
Increasing your “LIFTS”
Recovery is key
Get conditioned
Don't ignore nutrition around your training window
Self assess!
Thanks! Good lifting and see you on the platform..if my wife lets me.
Shawn Béllon, BS EDU, IFA CPT, NASM CES
Strength Coach
Corrective Exercise Specialist
Performance Enhancement Coach
Wellness Coach
Special Thanks To:
My Lord and Savior, Jesus Christ
Tami Bellon – My awesome wife and best friend
Wesley Silveira – RIP bro! I miss you
Dante Trudel – Dogg Crapp and TrueProtein.com
Ken “Skip” Hill – Intensemuscle.com and TeamSkip.net
Scott Stevenson – UBER SMART and lover of sushi;
www.scottstevensonphd.com
Steve Downs – Maximum Human Performance
www.mhpstrong.com
Jim Wendler – 5/3/1 creator
Date Tate – Elite FTS
Louie Simmon – Westside Barbell
Ernie “The Iron Sheik” Fleischer – My first lifting coach
Chad Wesley Smith – Juggernaut Training Systems
Continue reading on Examiner.com Rest Pause Training for Powerlifting - Tucson fitness | Examiner.com http://www.examiner.com/fitness-in-tucson/dogg-crapp-for-powerlifting#ixzz1W1wVgQLe
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