adding speed work to a BBing based program.

[massmatters]

I've been playing around with the idea of adding speed work into a bbing/size gaining program. now from what I understand, the purpose of speed work is to train the muscle to contract faster, a faster contraction = a stronger muscle right?

now for bbing, the more weight you can handle for reps, the more trauma you're going to create within the muscle and the greater pottential for growth. so strength is of great importance.

I was thinking of somethine like this:

monday:

squat: 3 sets x6 reps [ 1 second up / 3-4 down ]
deads: 6 sets x 3 reps [ 60% of work weight, 60 seconds between sets ]
calf raise: 3x6
hanging reverse crunches: 6x3

tuesday:

bench: 6x3
bb row: 3x6
military: 6x3
chins: 3x6
close grip bench: 6x3

wednesday: off

thursday:

deads: 3x6
squat: 6x3
reverse crunches: 3x6
calves: 6x3

friday:

bench: 3x6
bb row: 6x3
military press: 3x6
chins: 6x3
close grip bench: 3x6

saturady: off

sunday: off


thanks for looking at this bro, I appreciate any comments or insights that you or anyone else may have.

[massmatters]

I've been playing around with the idea of adding speed work into a bbing/size gaining program. now from what I understand, the purpose of speed work is to train the muscle to contract faster, a faster contraction = a stronger muscle right?

now for bbing, the more weight you can handle for reps, the more trauma you're going to create within the muscle and the greater pottential for growth. so strength is of great importance.

I was thinking of somethine like this:

monday:

squat: 3 sets x6 reps [ 1 second up / 3-4 down ]
deads: 6 sets x 3 reps [ 60% of work weight, 60 seconds between sets ]
calf raise: 3x6
hanging reverse crunches: 6x3

tuesday:

bench: 6x3
bb row: 3x6
military: 6x3
chins: 3x6
close grip bench: 6x3

wednesday: off

thursday:

deads: 3x6
squat: 6x3
reverse crunches: 3x6
calves: 6x3

friday:

bench: 3x6
bb row: 6x3
military press: 3x6
chins: 6x3
close grip bench: 3x6

saturady: off

sunday: off


thanks for looking at this bro, I appreciate any comments or insights that you or anyone else may have.

[exmgq]

I've been playing around with the idea of adding speed work into a bbing/size gaining program. now from what I understand, the purpose of speed work is to train the muscle to contract faster, a faster contraction = a stronger muscle right?

now for bbing, the more weight you can handle for reps, the more trauma you're going to create within the muscle and the greater pottential for growth. so strength is of great importance.

I was thinking of somethine like this:

monday:

squat: 3 sets x6 reps [ 1 second up / 3-4 down ]
deads: 6 sets x 3 reps [ 60% of work weight, 60 seconds between sets ]
calf raise: 3x6
hanging reverse crunches: 6x3

tuesday:

bench: 6x3
bb row: 3x6
military: 6x3
chins: 3x6
close grip bench: 6x3

wednesday: off

thursday:

deads: 3x6
squat: 6x3
reverse crunches: 3x6
calves: 6x3

friday:

bench: 3x6
bb row: 6x3
military press: 3x6
chins: 6x3
close grip bench: 3x6

saturady: off

sunday: off


thanks for looking at this bro, I appreciate any comments or insights that you or anyone else may have.

first of all lets address speed work. loui and his boys love it. Several of the guys i train with and myself have tried it and found that ours joints stayed sore. Knees, shoulders, elbows, etc...... the whole premise behind speed work is to develop explosive power. also theoritically moving a weight faster requires more work than moving a weight at a slower pace. Me and animal have argued about this numerous times but W=M(A). looking at this formula you can see where less weight at a faster acceleration could equal the same work. also any of you that have been in the gym know the difference between exploding out of the hole and doing controlled reps (not negatives). I think speed work has its place but it must be done with light weight and with less frequency. so in conclusion my experince has been that even though the muscls where shocked to a greater degree from speed work the tendons and ligamnents where damged to a even greater degree.

now for the routine. I am not a fan of doing back work the day after deads. as a matter of fact i do my back work on dead day. i am also not a fan of doing back with less than 72 hours rest after legs or vise versa. I am also not a fan of 60 second breaks. I normally take at least 10 minutes between sets, esp on squat and dead day. i like for my muscle to be fully recovered before torchin it again. I am not a fan of doing 60% of what i can do anytime. the only routine i do twice a wwek is chest. that is because we split ti up into two short workouts. tuesday is assistance work. board presses and lockouts. saturday heavy bench day.

Mondays i squat usually 1 set of 5, sometimes 2 sets but not lately.
box squats 2 x 4
leg presses 1 x 5
thats 18 total reps and my ass cant walk right for 4 or 5 days.

here's my last squat day
squat 605 x 5 reps
box squats 425 2 sets of 4 reps
leg press 1340 x 5 reps

thusday is dead day. i alterante every week either full deads or rack pulls. normally 2 x 5. i do a couple of back exercises and go home. I have some clips of board presses and rack lockouts but have to put them on a website so i can link them. i will be posting clips of squats and box squats as well soon.

good luck and thanks for posting.

[exmgq]

I've been playing around with the idea of adding speed work into a bbing/size gaining program. now from what I understand, the purpose of speed work is to train the muscle to contract faster, a faster contraction = a stronger muscle right?

now for bbing, the more weight you can handle for reps, the more trauma you're going to create within the muscle and the greater pottential for growth. so strength is of great importance.

I was thinking of somethine like this:

monday:

squat: 3 sets x6 reps [ 1 second up / 3-4 down ]
deads: 6 sets x 3 reps [ 60% of work weight, 60 seconds between sets ]
calf raise: 3x6
hanging reverse crunches: 6x3

tuesday:

bench: 6x3
bb row: 3x6
military: 6x3
chins: 3x6
close grip bench: 6x3

wednesday: off

thursday:

deads: 3x6
squat: 6x3
reverse crunches: 3x6
calves: 6x3

friday:

bench: 3x6
bb row: 6x3
military press: 3x6
chins: 6x3
close grip bench: 3x6

saturady: off

sunday: off


thanks for looking at this bro, I appreciate any comments or insights that you or anyone else may have.

first of all lets address speed work. loui and his boys love it. Several of the guys i train with and myself have tried it and found that ours joints stayed sore. Knees, shoulders, elbows, etc...... the whole premise behind speed work is to develop explosive power. also theoritically moving a weight faster requires more work than moving a weight at a slower pace. Me and animal have argued about this numerous times but W=M(A). looking at this formula you can see where less weight at a faster acceleration could equal the same work. also any of you that have been in the gym know the difference between exploding out of the hole and doing controlled reps (not negatives). I think speed work has its place but it must be done with light weight and with less frequency. so in conclusion my experince has been that even though the muscls where shocked to a greater degree from speed work the tendons and ligamnents where damged to a even greater degree.

now for the routine. I am not a fan of doing back work the day after deads. as a matter of fact i do my back work on dead day. i am also not a fan of doing back with less than 72 hours rest after legs or vise versa. I am also not a fan of 60 second breaks. I normally take at least 10 minutes between sets, esp on squat and dead day. i like for my muscle to be fully recovered before torchin it again. I am not a fan of doing 60% of what i can do anytime. the only routine i do twice a wwek is chest. that is because we split ti up into two short workouts. tuesday is assistance work. board presses and lockouts. saturday heavy bench day.

Mondays i squat usually 1 set of 5, sometimes 2 sets but not lately.
box squats 2 x 4
leg presses 1 x 5
thats 18 total reps and my ass cant walk right for 4 or 5 days.

here's my last squat day
squat 605 x 5 reps
box squats 425 2 sets of 4 reps
leg press 1340 x 5 reps

thusday is dead day. i alterante every week either full deads or rack pulls. normally 2 x 5. i do a couple of back exercises and go home. I have some clips of board presses and rack lockouts but have to put them on a website so i can link them. i will be posting clips of squats and box squats as well soon.

good luck and thanks for posting.

[massmatters]

thanks for the insights.

[massmatters]

thanks for the insights.

[exmgq]

anything i can do to help jes let me know.

[exmgq]

anything i can do to help jes let me know.

[Mojo]

Speed work has done wonders for my DL but nothing for my bench. By nothing I mean not even 1/8 of a pound. DL went up 30-35 pounds in 2 months.

BTW after a long time I tested my 1RM for deads this saturday and I got 425, previous was 385 (2-3 months ago).

[Mojo]

Speed work has done wonders for my DL but nothing for my bench. By nothing I mean not even 1/8 of a pound. DL went up 30-35 pounds in 2 months.

BTW after a long time I tested my 1RM for deads this saturday and I got 425, previous was 385 (2-3 months ago).

[exmgq]

congrats on the gains. very nice.

[exmgq]

congrats on the gains. very nice.

[TIFON]

if youre not interested in PLing the don´t add specific speed work....i would add powercleans and power snatches from floor, boxes or hang on your explosive back day...and push presses on your explosive bench day....those exercises will give you explosivity and mass...youll get great trap and shoulder work with them....also why don´t you check the "westside for skinny bastards" article in t-mag.com...it is geared towards athletes and guys intending to gain mass...it includes a "repetition day"instead of the dynamic effort day....

Tifon

[exmgq]

if youre not interested in PLing the don´t add specific speed work....i would add powercleans and power snatches from floor, boxes or hang on your explosive back day...and push presses on your explosive bench day....those exercises will give you explosivity and mass...youll get great trap and shoulder work with them....also why don´t you check the "westside for skinny bastards" article in t-mag.com...it is geared towards athletes and guys intending to gain mass...it includes a "repetition day"instead of the dynamic effort day....

Tifon

99% of all lifters cannot hold up to west side principals. it is for guys who can maintain high volume wihout getting overtrained. low volume, heavy weight works best for the masses who want to put on mass. not all but most. there are always exceptions.