When I first started lifting weights, I wanted to get big and I didn’t much concern myself with how strong I got.  Today I think just the opposite.  My goal now is strength and I could not care less how big I get in the process.  In fact, if you want to get strong without bulking up, keeping the weight heavy and the reps low, 5 or less will do the trick nicely.

Now, I completely understand that there are those people out there who want to or even need to for the purposes of their sport, get strong and build muscle mass.  For those people, I offer you this workout protocol.

For the purposes of this example, we will concentrate on only two lifts, the barbell press (bench or military) and the deadlift.  Trust me on this, I got very strong with just these two lifts and you can too.

The basic structure of the protocol is as follows:

• Choose a starting weight that allows for 5 – 6 reps.
• Look to perform between 10 and 20 sets.
• Terminate ALL sets 1 or 2 reps before failure, preferably 2.

• Perform your first set and terminate at 5 reps.  Be sure you choose a weight that would have allowed you to complete 5 or 6 reps.
• Rest about 3 minutes, reduce the weight by about 10%, and perform another set of 5 reps.
• Rest another 3 minutes, reduce the weight another 10%, or so and perform another 5 reps.

Your rest period after the 3rd set should be reduced to between 30 and 90 seconds before moving on to your forth, fifth, sixth and so on.  You want to rest at least 30 seconds but only enough so that you can can perform another 5 reps and still have 1 or 2 reps in the tank.  As you progress further with your sets, your rest will necessarily get longer.  Ideally, you want to rest about 30 seconds after the 3rd set with the option of having longer rest periods as you progress.  Remember though, no more then 90 seconds.

Continue lifting 5 reps, rest, 5 reps, rest, 5 reps, rest until you can no longer complete 5 reps in good form with only 90 seconds of rest.  Here is an example of what your workout log will look like using 300 pounds as our starting weight in the bench.

1. 300 x 5  – rest 3 min
2. 260 x 5 -  rest 3 min
3. 235 x 5 – rest 30 sec
4. 235 x 5 – rest 30 sec
5. 235 x 5 – rest 35 sec
6. 235 x 5 – rest 35 sec
7. 235 x 5 – rest 40 sec

15. 235 x 5 – rest 90 sec
16. 235 x 4

In this example, we have maxed out our rest period at 90 seconds but were unable to get 5 reps in good form.  Our goal next time will be to complete the 5 rep of the 16th set.

After completing this cycle, perform a couple of light sets in the deadlift.  Your next workout will focus on the deadlift with only a couple of light sets in the press.  Perform 2 heavy workouts a week focusing on each lift.  If you feel the need to workout a fifth day, perform light body weight only lifts and stretching.  Be sure to cycle this protocol.  Add weight to your top set when you can regularly perform 20 sets of 5.

If the volume becomes too much for you, try cycling your lifts so that during week 1, you hit the press heavy twice and the deadlift heavy once.  Week two focus’s on 2 heavy deadlift days and 1 heavy press.  Repeat.

Oh, and since your goal is to get big and the volume will be high, you must be sure to eat and eat and eat.  If you are tying to get ripped, this protocol ain’t for you.

Kill It!!!

Dennis

P.S. – Have a question about anything I’m doing, email me and I’ll be more then happy to answer it.  ironkettlebellfitness@gmail.com

Before entering into a fitness routine, especially one that incorporates kettlebells, be sure to consult with your physician or medical professional to be sure you are healthy enough to begin a strength and conditioning regimen.  Be sure to learn the proper way to perform each lift and complete each exercises in strict form employing a spotter when applicable.  In other words, if you hurt yourself, it’s your fault.

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