Winter 2015 Bodybuilding Program Details

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Part of the "Winter 2015 Programming at SDA" Series

Starting Monday November 2nd, all three of the daily programs at San Diego Athletics will be undergoing a massive change.

This article lays out the details of the new Muscle Development Program, including the rep scheme and how athletes should approach choosing their weights.

Previously, we laid out a Summary the new Muscle Development Program starting November 2, 2015. Below, we lay out the new rep scheme, and identify the primary movements that will be performed during this 12-week cycle.

Rep Scheme

The athletes of the MD program who have over 1 year of recent and consistent experience lifting weights, will be performing a 5x5 approach for each exercise in the program.

For each movement, the sets will be performed as follows:

First set – 5 reps with approximately 65-70% of the WORKING WEIGHT
Second set – 5 reps with approximately 80-85% of WORKING WEIGHT
Sets 3, 4 and 5 – 5 reps with 100% of working weight (same load for all three sets)

For those athletes that are still within their first 6-12 months of training, the most important factor in achieving results will be perfecting movement patterns and learning to create intensity effectively. Therefore, these more novice athletes will be completing each movement with 5 sets of 7-10 reps. The same criteria holds true for these athletes, such that the first two sets should be “ramp-up” sets to reach the working weight for the final three sets.

For both levels of athletes, it is vital that you start the cycle by choosing the proper weights. The worst thing you could do, would be to start with a weight where you are unsure that you can achieve all the requisite reps for the three working sets. In fact, you should look at the beginning of the cycle as a 4-6 week build up, which means that you shouldn’t face any anxiety about failing a set of reps until 4-6 weeks into this cycle.

I want to provide you with a real-life example and application of this using my Back Squat as an example. My 5 rep max for Back Squat is 335 pounds.

Week 1 – 225 x 5, 255 x 5, 285 x 5, 5, 5
Week 2 – 235 x 5, 265 x 5, 295 x 5, 5, 5
Week 3 – 245 x 5, 275 x 5, 305 x 5, 5, 5
Week 4 – 255 x 5, 285 x 5, 315 x 5, 5, 5

At week 4, I felt like the 3 x 5 @ 315 lbs was pretty challenging, so notice how I decreased the rate of progress for the next two weeks:

Week 5 – 260 x 5, 290 x 5, 320 x 5, 5, 5
Week 6 – 265 x 5, 295 x 5, 325 x 5, 5, 4

In week 6, I did not attempt the 5th rep, because form would have been compromised. So now look at how I progressed for subsequent 2 weeks as a result of this:

Week 7 – 265 x 5, 295 x 5, 325 x 5, 5, 5 (exact repeat of week 6)
Week 8 – 265 x 5, 295 x 5, 327 x 5, 5, 5

As you can see, in week 8, I only increased my Back Squat weights by 2 lbs, which is less than 1% of the total weight. If your individual numbers are lower than mine, you may want to progress by only 1 lb, or 1/2 of a pound per side. We have fractional plates at SDA, and this is a great method for continuing progress conservatively, as opposed to risking failure by adding more weight than you can handle with proper form.

Because these weights will feel relatively light for the first few weeks, there are a number of methods you can use to get the most out of each movement:

Complete the reps with a slower negative (the lowering portion of each movement)
Hold the contracted position for a second or two
Pause at the bottom of the movement
Decrease rest period between sets

Movements and Explanations:

Anytime you see exercises labeled as A1 and A2 or C1 and C2, these movements are performed in alternating fashion, resting approximately 1 minute between movements (which means about 2-3 min between sets of the same exercise)
Anytime you see an exercise labeled “B,” you will perform as straight sets, resting approximately 2 minutes between sets
You may opt to rest less between the two ramp-up sets so that you can rest slightly longer during the work sets

Monday:

A1. Dips or Push-ups
A2. Chest-Supported Barbell Row
B. Back Squats
C1. DB Overhead Press
C2. Barbell Curls

Wednesday:

A1. Hang power clean and push press (all athletes perform 5x5 regardless of level)
A2. Ring Pull-ups or Ring Rows
B. Bench Press with 1 second pause on chest for each rep
C1. Deadlifts and RDL (alternate each week)
C2. Strict Handstand Push-ups or Handstand Hold (or scaled handstand movement)

Friday:

A1. DB Incline Bench Press
A2. Hang Muscle Snatch
B. Pull-ups (or scaled variety)
C1. Split Squats
C2. DB Hammer Curls

We are very much looking forward to embarking on this next step of your fitness journey with you, and I hope you are as excited as we are. As always, if you have any questions, please feel free to ask!

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Bryan Boorstein

Bryan started training with weights at 14 years old. He was playing varsity basketball as a Freshman, and needed a way to keep pace with the older boys.

What started as a tool to enhance another sport eventually turned into the full focus of his career. At James Madison University, where he attended with San Diego Athletics co-owner...

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Rep Scheme