Beyond-Brawn-2nd-Edition

ADDITIONAL IMPORTANT TRAINING INFORMATION
21.46 Some training approaches mix the two focuses. For example, classic 20-rep
rest-pause squats combine high reps and long pauses between reps, and have
produced many examples of substantial strength and size gains; and some
strength afficionados perform many low-rep sets.
21.47 Compare how you train against the summary given above. For example, if
you rest 5 minutes between sets of squats, always take a good few seconds
pause between reps, do just a single work set of each exercise, and squat once
every ten days, your training may have produced substantial strength but
not necessarily substantial size.
21.48 A moderate increase in training frequency—as outlined in the first part of
this chapter—and perhaps later on some adjustments in set and rep format,
and rep performance (while keeping within the confines of abbreviated
training), may make a substantial difference in terms of size gains. Whether
strength gains will continue as before, or be moderated, is another matter,
and will be determined by individual considerations (including genetic) and
the particular training adjustments made. But, remember, tinker too much
and you will kill gains in both size and strength. Make changes in a systematic
trial-and-error basis. Keep what helps, drop what hinders.
B 81
If you are not already getting stronger on your current program,
or know from experience precisely what builds strength for you, do
not even think of trying the suggestions given in this chapter. If
you cannot gain strength well, albeit slowly and steadily, then your
training is hugely out of order and what you need to do to fix matters
is not covered in this chapter.
Practical examples
Set-rep change #1
21.49 A possibility for increasing hypertrophy, but while keeping strength gains
moving as before, is to add a couple of back-down sets to each exercise.
21.50 For an example of an equal-strength-and-size-focus approach (for want of a
better description), I will use an illustration of 380 for 2 sets of 5 reps in the
barbell squat, with 5 minutes rest between all work sets, and several seconds
break between reps. Reduce to just one work set, keep all the other variables
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