Because I'm a nice guy and I want everyone to benefit from all the years of my fucking up, here's the new big-15 templates and overall layout. I will be writing more about it in the book, but I'm going to cover some of the templates and splits to be used and why.
Layout 1 - 3 big / 3 small
This is the main template I will implore most guys to use.
Basically, you have three big workouts with all of the multi-joint big movements, and ball busting sets. For the big stuff you'll employ 50% sets and try to beat not only your previous weeks rep total, but that days 50% total. This means that if you're having an off day and can't beat last weeks total reps, you can still try to beat the 50%.
And you will have three "small" workouts during the week that cover things like biceps, triceps, delts, traps, and abs. These workouts will be high in volume, lighter in poundage with short rest periods. For those that did the 65 pound barbell challenge, you get the idea.
There will be a rotation of workouts. So on the 3 big/3small template you'll actually have 4 big workouts but they are split out over 7 total days.
Day 1 - big 1 - upper #1
Day 2 - small 1 - bicep/triceps
Day 3 - big 2 - lower #1
Day 4 - small 2 - delts/traps
Day 5 - big 3 - upper #2
Day 6 - small 3 - biceps/triceps
Day 7 - off
Day 1 - big 1 - lower #2
Day 2 - small 1 - delts/traps
Day 3 - big 2 - upper #1
Day 4 - small 2 - biceps/triceps
Day 5 - big 3 - lower #1 (from week 1)
Day 6 - small 3 - delt/traps
The other templates that will be outlined will be a 2 big/4 small and a 2 big/2 small. These would look like so......
2 big / 4 small
Day 1 - small 1
Day 2 - small 2
Day 3 - big 1 - upperbody
Day 4 - small 3
Day 5 - small 4
Day 6 - big 2 - lowerbody
Day 7 - off
2 big / 2 small
Day 1 - big 1 - upperbody
Day 2 - small 1 - combine biceps/triceps/delt/traps
Day 3 - off
Day 4 - big 2 - lowerbody
Day 5 - small 2 - combine biceps/triceps/delt/traps
Day 6 - off
Day 7 - off
These templates will be designed to have you moving big ass weights through high reps. Which is exactly what is needed for fast mass gain. You will do high intensity with low volume on the big stuff, and high volume with lighter weights and short rest periods on the small stuff. I go into great detail about the benefits of each and why this split will put mass on you faster than anything else you've probably tried. I have used all of these various training ideas but never have really been able to piece them together. The LRB template was the initial start of that, but I've been able to take this to a new level.
I'm still fine tuning all the little pieces but I'm excited to start this template myself and I have no doubt the results are going to be fucking phenomenal.
One very big benefit I see with this (based on my own habits) is the fact that because most people enjoy doing arm work this alone will get them into the gym. While youre there, DO YOUR DAMN CARDIO to stay lean and in-shape during your mass phase.ReplyDelete
You're on the right track with what I will be doing here.Delete
Jamie's basic template is similar to this. He recommends a press/pull/squat workout 3 times per week with the other three days being light workouts consisting of arms,abs, neck,grip, and high rep bodyweight bodyweight movements.ReplyDelete
Also what do you think of Jamie's idea of using te grab bag principle. In which you have a set list of the biggest compound lifts, and you choose any
combination of one press, one pull, and one squat, every time you walk into the gym?
I generally like Jamie's template ideas.Delete
Quick question PaulReplyDelete
Would deadlifts here go on the upper or lower body day? and is upper day 1 and upper day 2 for example just different workouts like
Bench/Dips/Chins/Rows workout 1
and workout 2 being different exercises?
Are 50% sets the same as dropping the weight by 50% ?
There's actually a trick about deadlifting in this template.Delete
There are no pulls from the floor.
And a 50% set is where you go to failure, rest 1 minute, then go to failure again and try to get half the reps you did on the first set.
Thanks Paul for clearing that up.Before I read this, I looked up 50% sets and it was described on another sites as a form of drop sets where you do one set with a weight that you can manage six reps with and then immediately do another set with half that weight where you should go for 20 reps...Delete
Anyway how's the YOKE doing? You need to either give us more info on the big 15 or put the damn book out ASAP. I'm dying to try it out :o
people will follow the template, starve themselves with 1.5k kcal per day, and claim the template doesn't help adding mass.ReplyDelete
This template is so good it will still work!!!!!Delete
this post was a cockteaseReplyDelete
True. There's a ton more to the entire template......Delete
I've been reading the blog for a while and I really like a lot of your ideas and perspective, so thanks for writing.
Question on the book: any chance you'll include some programming for military personnel? Such as how you'd work the big-15 to incorporate special needs (PT tests, rucking, etc.)?
I haven't thought about it for this book but that's a great idea.Delete
Man this template looks really awesome! What does big 1 - lower #2 mean? Is that like an upper body movement like Bench and some lower body work?ReplyDelete
big 1 - lower #2 = first big workout of the week, use the #2 leg workoutDelete
Looks awesome. I'm really stoked for the book. Do you have an ETA yet?ReplyDelete
Not really because I'm just growing it each day, and trying to stuff as much info into it as possible.Delete
How many exercises/volume would you put on the big days. Something like 5/4/3/1 then a 50% set with 2 exercises? On the small days I'm guessing something like 6 sets with low rest in between sets.ReplyDelete
Two push and 1 pull 5,4,3,2,1 - back off with 50%Delete
On the small days there is a volume rotation that happens.
Does the two push/one pull thing go for the lower body days, too? Or just one squat and one dead variation?Delete
The deadlift is not to be included in this template. I know, everyone is going to go ape shit but I talk about why in the book.Delete
Does this mean that the new book is nearing completion? Oh yeee buddy.ReplyDelete
Oh no. I have so much material I still have to cover. I am just now covering the chapter on conditioning.Delete
Departed from the 3 day split!ReplyDelete
Well... that's if you can really count the small workouts as "days". Literally maybe, big picture not so much...ReplyDelete
Over time they add up and make a difference.Delete
Would you put dips in the "small" workout, or ever consider them as an isolation lift for triceps? I've never been a fan or weighted dips but like body weight for higher reps later in a workout. I know they are always considered a compound lift but they can be used to hit the triceps well.ReplyDelete
No dips would go into a big workout.Delete
Looks really interesting.ReplyDelete
I've been reading more and more about higher frequency training lately, and spreading your workload over more days per week like you've done here. I work in a gym so i'm pretty much always there, these small workouts suit me down to the ground.
Keep it up, Paul - this book is gonna be killer!
I just typed out a long list of comments, statements, and questions for you. But I'm on my phone and it didn't take. Bummer. So I'll make my 2nd attempt much shorter.
I work 12-hour days (16-hour days on overtime occasionally) in a corrections setting so I do shorter workouts usually centered around kettlebells and grip training.
I have had a chronically injured/hampered shoulder for about 5 years. But the kettlebell work and some other self-rehab has finally helped me get to the point again where I would like to start benching again.
I'm a patient man now. Living with injuries and training around them tends to have that effect - as I'm sure you know.
Questions for you:
1) Do you have a 2-day per week template? This would better suit my alternating workday schedule - and the hampered recovery ability that my job stress and demands create - and would still allow me to do other training. I don't have any powerlifting goals (besides bringing my bench up...and doing some beach work would do good things for me) and no squat rack after selling it a couple years ago. So 2 workouts a week - in addition to the workouts I already do - isn't really as lame as it sounds at first glance with the other light training I do throughout the week.
1. I have lots of 2 days per week templates and they are among my favorite ways to train.Delete
With your situation.......
Day 1 -
Bench - 5,4,3,2,1 - 1x8-12
Chins - 5,4,3,2,1 - 1x8-12
Push Ups - 100-200 reps
Curls - 6x12
Day 2 -
Deadlift - 5,4,3,2,1, 1x6-8
1 Legged Squats holding kettle bells - 5x10
Abs - Lots
I appreciate that Paul! I think my comment about wanting to actually purchase one of your programs got dropped off though. I don't want this for free man. You spent way too much time and energy to give it away. I'll search for your Strong15...Delete
Oh no worries man. I don't have a problem with helping out people for free.Delete
Paul, I bought the Strength-15 and Big-15 and they're very impressively put together programs! Very pleased man. I especially like the idea of planning the programming around a 3-attempt system. Will work great for me and I will put it to work for some of my USAWA training in the near future too. Thanks again!Delete
On the 2-day per week template you laid out, I'm going to take anywhere from 3 to 5 minutes between sets on the Bench, Deadlift, and Chins. What about between sets on the Pushups and Curls?Delete
A minute or less rest between everything. On the bench deadlift and chins it's a minute as well because it's a 50% set.Delete
I'd second the previous poster 's comment on programming for military personnel. Since they are essentially endurance athletes, that sort of information would be valuable for many.ReplyDelete
How would this sort of thing work with a push/pull/squat 3x a week setup (if it would work at all)? I realize that's very similar to what Jamie does, but I reckon you wouldn't really do the extra delt work (maybe sort of, in the form of face pulls for instance, but that'd be more prehab for me). This could be convenient for me because it'd allow me to hit big lifts three times a week, and then do arm (maybe grip and trap work too) on two other days when I'm in the gym doing cardio.ReplyDelete
You'd just do the small workouts in between. No different.Delete
Why 2 Push & 1 Pull? Wouldn't you want those to be even?ReplyDelete
You do rear delt/mid-back work on one of the "small" days. And that happens twice a week. You also do romanian or stiff legs on one of the lower body days. There is more than enough work for the back that happens over the whole template.Delete
Is the delt work on small days mostly limited to lateral raises and stuff like face pulls, I'd assume pressing would be excluded.ReplyDelete
machine laterals or reverse tit machine
That kind of stuff.......no compound movements
Are you staying away from failure on the small workouts? Also, I lift at home. On the lower days would it be ok to do back squats for low reps and 50% sets, then the next lower day do squats for volume ie 3 sets of 20 or something? I purchased your big15/strong15 templates and love them, I just hate training only 3 days a week.Delete
No failure on the small workouts.Delete
No low reps on squats. It will be sets of 12-20.
Hey Paul, it's been over a year since I've been able to work with any barbells. Last time I had access to a gym was when I was deployed with the Army, I've been stuck with mainly kettlebells since.ReplyDelete
Well I'm getting a barbell, squat stand, and 400lbs of weight next weekend and wanted to bulk back up. My numbers probably wouldn't be that impressive anymore at all, but not like a beginner. Would you say to do another program all together or could I just jump on this program and move up in increments of 5lbs every session for the main lifts?