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I was stumped…how
could I use bodyweight training to build substantial
muscle mass using bodyweight exercises like push-ups
where I was able to do 30 to 50+ reps per set!
Enter Time/Volume
Training…
This technique allowed
me to take exercises where I could do a LOT of
reps and turn them into effective mass-builders.
Tme/Volume is a
cross between my Compound Exercise Overload
style of training (where you take a weight you
can do 6 reps with and do 3 rep sets until you
can't get 3 reps anymore, then you drop the weight
and keep going - I'll give you a link to that
below so you can read more about it) and Escalating
Density Training (by Charles Staley - where
you take an alloted timeframe and do as many reps
as you can within that timeframe).
Click here for more info on
Compound Exercise Overload
Click
here for more info on
Escalating Density Training
Time/Volume Training is relatively simple. I'll
use back training for my example here (chin-ups,
specifically).
For working back,
I use a 15 minute block of time (this will vary
according to bodypart - use less time for smaller
parts).
- First, start
by doing a set of 3 reps. Then stop and rest
10 seconds. Now do another set of 3 reps. Stop
and rest 10 seconds.
- Keep going using
3 rep sets and 10 seconds rest until you can't
get 3 reps anymore. When you hit this point,
begin taking 20 SECONDS rest in between your
3 rep sets.
- Keep going using
3 rep sets and 20 seconds rest until you again
can't get 3 reps anymore. Then take 30 SECONDS
rest in between your 3 rep sets. If you have
to increase again, go to 40 seconds, and so
on.
- Keep going in
this fashion until your 15 minutes are up.
It's just that
simple! DO NOT go to failure on any of your reps...the
idea is to manage your fatigue so that you can
maximize your training volume (i.e. more reps
and sets).
And, because I originally
worked up this technique to go with bodyweight
training (where you can't change resistance),
instead of decreasing the weight (like in Compound
Exercise Overload), you will instead just increase
the rest periods, which gives your body a bit
more time to recover in between sets, allowing
you to keep doing sets with the exact same resistance.
Now, just because
it's originally designed for bodyweight training
doesn't mean you can't use it with free weights
and machines as well - it'll work like a charm
for that, too!
You'll find when
using this technique with different exercises
(especially bodyweight exercises, where some tend
to be a bit easier than others), you'll be able
to go longer before having to increase rest. For
example, when doing chins, you'll have to increase
rest sooner than you will with push-ups.
Rest assured, even
if you can do 50 push-ups, you'll STILL get to
a point where you're not able to do 3 reps sets
on 10 seconds rest and you'll have to bump up
the rest periods.
It's a great way
to work bodyweight exercises without resorting
to high-rep endurance training. With the 3 rep
sets, you're still hitting the power-oriented
muscle fibers, which is what allows you to make
this type of training work for mass building.
Take a 2 minute
rest in between bodyparts for recovery.
Here are the time intervals I've been using for
this type of training:
Back, Chest and
Thighs - 15 minute blocks each
Hamstrings, Shoulders, Biceps, Triceps, Calves
and Abs - 10 minute blocks each
I've also changed up some of the bodypart blocks
so that I'm actually working 2 bodyparts at once
(I did this with abs and calves).
Here's a split I've
been using (based on bodyweight training)...you
can certainly feel free to come up with your own.
Just be absolutely
sure to keep your total workout time to under
an hour (I've been shooting for 40 to 50 minutes).
This type of training
concept is simple enough where you can also just
insert it into whatever your favorite training
split is.
My preference is
for a 2 day on, 1 day off, 2 day on, 2 days off
type of training split, e.g. Monday, Tuesday,
Thursday, Friday.
Day 1:
Back
- 15 minutes of chin-ups - I was using a regular
underhand, close grip for these, coming all the
way up and down to full extension.
Chest
- 15 minutes of dips - I was using two chairs
with the back facing each other. I would set my
hands on the tops of the chair backs and do dips
in between the chairs. Works like a charm!
Combination
of Calves and Abs - 10 minutes - NO
rest in between bodyparts or sets. I would just
go straight from one-legged calf raises (5 reps
on each leg using no weight) then right into Abdominal
Sit-ups (5 reps on that exercise, too) then
back to calves. Because they're such unrelated
bodyparts, they're getting rest while you're working
the others, so you don't need specific rest for
them.
Biceps
- because I was doing 15 minutes of Chins, biceps
already got a lot of work. I would just finish
the workout with one set of flexed arm hang. Click
here for more info on the flexed arm hang for
biceps .
Total workout
time: 45 minutes
Day 2:
Thighs
- 15 minutes of Bench Step One Legged Squats -
Click
here for info on how to do Bench Step One Legged
Squats . Basically, this exercise is a one-legged
squat done standing on a chair or bench. Because
you're standing up off the ground, you can drop
down a lot further, increasing the overall workload.
I also recommend hanging onto something for support.
This exercise for this long will really beat the
crap out of you.
Hamstrings
- nothing for me here - the deep bench step squats
were PLENTY of work for the hamstrings, believe
me. In a normal split, you would do 10 minutes
of hamstring work for this type of Time/Volume
training.
Shoulders
- 10 minutes of Pike Handstand Push-Ups. Click
here for info on how to do Pike Handstand Push-Ups.
This is a great exercise for shoulders - it's
a bodyweight exercise, making it very effective
for functional strength AND it's easy enough where
if you've got good shoulder strength, you should
be able to get good training volume. In that same
link above, you'll also find Horizontal Push-Ups,
which is an easier version of it.
Triceps
- 10 minutes of Close Grip Push-Ups - even though
I can normally do about 40 to 50 of these in a
row, after about 8 straight minutes on 10 seconds
rest, I had to increase to 20 seconds rest. The
fatigue catches up to you and you'll really be
feeling how effective this training is. I again
finished with one set of the Flexed Arm Hang here.
Total Workout
Time: 40 minutes
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That's the scoop
with Time/Volume Training! Like I mentioned, you
can insert this methodology into pretty much any
training split and any program. It's one of THE
best ways to get a mass-building effect out of
bodyweight training (when you can get high reps
with an exercise) that I've ever found.
Give it a try in
your next workout to test the concept then try
a couple of complete workouts with it. Then take
the concept with you next time you travel and
apply it to some bodyweight training in your hotel
room.
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