Long, Hard, or Frequent Training

      Three Power Programs for Building Muscular Might

     “You can train long or you can train hard, but you can’t do both.” ~Arthur Jones, inventor of the Nautilus exercise machines

     Arthur Jones was correct.  But what he incorrectly assumed is that you should choose hard over long.  I know that there are lifters who would disagree with me—and perhaps a whole cult of “HIT” enthusiasts who would want to crucify me over that statement—but I stand by it.  Twenty years ago, I wrote an article for T-Nation, in fact, that was called “Train Long,” partly to counter the belief that briefer is always better.

     In addition, in an article for IronMan some years ago, I wrote this: “Everyone seems to immediately assume that the answer is to train hard.  Not many consider that training long might be the better option.  Bodybuilders from the past, however, understood this well.  It's the reason Bill Pearl always advised taking sets about two reps short of failure.  This allows one to perform more sets.

     “This training long option doesn't necessarily have to apply to the length of the workout.  It applies more to the duration spent on an exercise.  For instance, what do you believe is the better sets/reps method for the squat?  Three sets of ten reps or ten sets of three?  Three sets of ten is definitely the "hard" method, even though both schemes involve the same total workload.  And if you were to ask this question in the gyms of today, you would undoubtedly get the answer that three sets of ten is the best.  Any lifter who trains with me, however, would immediately know my answer.  Ten sets of three is the better method.  Though both involve the same workload, only the ten sets method allows for maximum force to be applied on every rep.  It also ensures that all reps are performed with perfect form, and none are taken to failure.”

     What I said in the IronMan article is still true to this day.  I generally prefer (though not always) longer over harder for strength and power training.  It’s the reason I’m so fond of high-set, low-rep training, especially if you don’t train too frequently.  However, in countering Jones today, I would probably offer a quote something such as this: “You can either train long, hard, or frequently, but you can’t do all three.”  In fact, you can only, really, do one.

     If you wonder how you can manage to get results by not training hard and not training long, but only training frequently, then check out any “easy strength” program, such as my 30-Rep Program, or Dan John’s 40-Day Program—or, well, the example below.  Those programs work by really ramping up the frequency—you may train a lift between 5 and 7 days each week utilizing either one of them.  But here’s the thing: you can pick any one of the three—hard, long, or frequent—and get great results, especially if you’re training correctly for your body type.  I believe in general—and this might be a slight oversimplification but the logic still works—that lifters are either volume lifters, intensity lifters, or frequency lifters.  (I may even throw in a 4th group, the variety lifter, but we’ll save that for another essay.)

     What follows are three example programs for each form of training.  If you’re using something similar to one of the programs, and achieving good results, then chances are that you are the kind of lifter that responds well to that particular form of training.  However, if you’re using something similar to one of the programs and not seeing results from it, then try one of the other two programs.  Once you settle onto the kind of program that works best for you, then you will really come to enjoy your training since the results will be more obvious, and the results will come to you much faster.

Train Long

     Since I was touting the train long option at the beginning of the article, we’ll start with that one here.  What follows is a high-set, low-rep program with a moderate amount of frequency.  It will focus on getting strong on a few, core lifts.  This would be a great program for any powerlifter who likes to train using primarily just the three lifts.  However, some other lifts are included, so this will also be good for just the average strength-enthusiast that wants to get strong on a few, basic, core movements.

Day One: Bench Press/Upper Body Emphasis

Flat Barbell Bench Presses:  5 to 10 sets of 1 rep.  Take your time to warm-up on this exercise.  I recommend doing ramps of 5s, then 3s, nothing too much to accumulate any fatigue, but enough to actually heighten your central nervous system for your work sets.  The amount of sets that this will take will depend upon your strength level.  Once you are warmed-up, select a weight where you think you can get at least 5 or 6 singles, but make sure you can get at least 5 singles, otherwise you’re training too heavy.  Perform however many singles you can get with this weight. Once you can get 10 sets of 1 repetition with the weight, add weight at the next bench session.  (This is, of course, inspired by the great Canadian strongman Doug Hepburn’s methods.  For another one of his training methods, read my last post “Slow, Steady, and Strong.”)

Weighted Chins: 8 sets of 3 reps.  On this exercise, strap a weight to your waist via a weight belt where you will fail on about the 6th repetition.  Attempt 8 sets of 3 reps.  No matter how many reps you get on each set, make sure you get a full 8 sets.  Your first workout may look something like this: 5 sets of 3 reps, 2 sets of 2 reps, and 1 set of 1 rep.  (Or something very similar.)  That’s fine.  Just stick with that weight until you can get 3 reps on all 8 sets of the movement.  At that point, add weight and start all over again.

Weighted Dips: 8 sets of 3 reps.  Use the same technique on these as you did on the weighted chins above.  One word of caution: If you’re not accustomed to doing this much strength work on your chest, shoulders, and triceps at one workout, drop the sets down to around 5 to start with.  After a couple of workouts, go to the full 8 sets.

Barbell Curls: 5 to 10 sets of 1 rep.  We’re going to finish the workout in the same manner that we started it.  Use the same technique that you utilized on the bench presses.

Day Two: Squat/Deadlift/Lower Body Emphasis

Barbell Squats: 5 to 10 sets of 1 rep.  You are going to train this lift in the same manner as the bench press and the barbell curls from the previous day.  If you wanted, you could also substitute it for bottom-position squats, as the “set up” is much easier on that exercise when performing multiple singles.

Sumo Deficit Deadlifts: 8 sets of 2 reps.  The barbell squat and the sumo deficit deadlift are, in my opinion, the two best exercises that a lifter can do, which means that this will be one effective workout session.  This exercise requires you to do a full squat in order to initiate the pull, and it works the entirety of your back, from your lumbars to your trapezius muscles.  You will train this exercise in a similar manner as you did the chins and dips from the previous day.  Here, however, select a weight where you would fail on about the 4th rep.  Only do 2 reps on each set.  Of course, as with those other movements, you may not be able to get 2 reps on all 8 sets.  Stick with the weight until you can get 8 sets of 2 reps.  Stop before reaching 8 sets only if you miss a set for a single rep.

Day Three: OFF

Day Four: Bench Press/Upper Body Emphasis

Barbell Overhead Presses: 5 to 10 sets of 1 rep.  Use the same technique that you used for the bench presses on day one and the squats on day two.

Flat Barbell Bench Presses: 10 sets of 3 reps.  Use around 70% of your one-rep maximum on these, which means that none of the sets should be close to failure.  Lower each repetition with control, pause on your chest briefly, then explode back to lockout.  These are essentially speed sets, which can take a toll on your nervous system if you do them more often than once-per-week, so reserve them for this one day.  Use these to also work on form and technique.  You can also rotate between different grip widths, if you choose, utilizing a narrow grip, a medium grip, and a relatively wide grip.  Rest about one minute between sets.

Barbell Curls: 8 sets of 3 reps.  On this day, you will perform barbell curls once again, but instead of using the multiple sets of singles method, you will use the same technique that you did with the dips and the chins on day one.

Day Five: OFF

Day Six: Squat/Deadlift/Lower Body Emphasis

Conventional Deadlifts: 5 to 10 sets of 1 rep.  Use the same technique here that you used on bench presses for day one and squats for day two.

Barbell Squats: 10 sets of 3 reps.  Use the same method here that you utilized for bench presses on the day four workout.  As with the bench presses, control the negative, pause at the bottom “in the hole,” and then explode back to lockout.

Power Cleans: 8 sets of 2 reps.  For the final exercise of the week, use the same technique as with the sumo deficit deadlifts on day two.  Make sure that your form is perfect.  If you’re not accustomed to doing power cleans, you could also substitute high pulls for something a little less technical.

Day Seven: OFF

     Although I haven’t included it in the program, add a set or two for your abdominals anywhere between 1 and 3 times-per-week.  For lifters, probably the two best ab choices would be weighted sit-ups or the ab wheel.  Keep the reps fairly low, and train heavy as you would on other lifts.  Another thing you might want to add at the end of a couple of sessions would be some form of loaded carry.

     As far as what days per week to actually train on, I prefer Sundays, Monday, Wednesdays, and Fridays.  I like to do my day one workout on Sunday because it sort of sets the tone for the coming week.  Conversely, if you would prefer to train on both days during the weekends because you have more time, then start the day one workout on Saturday, so that your days would be Saturday, Sunday, Tuesday, and Thursday.

Train Hard

     Your second option is to train hard.  Although, if I’m honest, this is not my favorite way to train, and though I typically haven’t trained many lifters in this manner, I do think it has its place.  Some lifters do respond well to infrequent training.  If you’ve tried a Ken Leistner-style workout, or anything of a similar bent, and achieved good results with it, then you fit in this category.  And although I’m also fond of saying “more is not always better, but it usually is,” there are also lifters out there who respond better to less work.  Although not always the case, I do find that quite a few heavyweight or super-heavyweight lifters seem to thrive more on less work, whereas smaller lifters typically don’t.  With that being said, here’s the program:

Day One

Squats: 5 sets of 5 reps. 1 set of 10 reps.

Start the program with the king of all exercises.  Work up over 5 progressively heavier sets until you hit your max for 5 reps.  You may not even manage 5 reps on your last set; that's fine.  Stick with that weight until you do get all 5 reps.   If you manage 5 reps on your 5th set, then add weight at the next session.  After you perform your 5 progressively heavier sets of 5 reps, drop down in poundage, and do one all-out set of squats for 10 reps.

Power Cleans: 5 sets of 3 reps.

For the second exercise of the day, work up over 5 sets until you hit a max of 3 reps on your 5th set.

Flat Bench Presses: 5 sets of 5 reps. 1 set of 10 reps.

Follow the same method as used in the squats.

Barbell Curls: 5 sets of 5 reps.

As with the squats and the bench presses, work up over 5 progressively heavier sets of 5 reps until you reach your maximum weight for a set of 5.  Unlike the other two exercises, don't do any additional work.   Even though you are going to only train 2-days-per-week, you will still need to recover from your training since you will be working your full-body at each session, so when in doubt, do less and NOT more.

Farmer's Walks: 2 sets for distance.

Pick a heavy pair of dumbbells, and carry them for an allotted distance (or time, but I prefer distance).  If you're unsure if you're going heavy enough, then you probably aren't.  Work these hard for 2 sets.

Ab work of your choice.

For your last exercise of the day, select an ab exercise of your choice.  If you're interested in being a power athlete (or a fighter) then I don't think you can go wrong with the ab wheel, but select harder rather than easier exercises.

Day Two

Squats: 5 sets of 5 reps (Moderate)

Start this session with the same exercise from Day One, but DON'T go all-out.  Work up over 5 progressively heavier sets to a weight that you used for your 3rd or 4th set from Day One.  This will help you to recover and prepare you for the remainder of the workout session.

Deadlifts: 7 sets of 5 reps.

Work up over 4 or 5 progressively heavier sets until you reach a near max of 5 reps.  Stick with this weight for another 2 or 3 sets.  If you manage to get all 7 sets for 5 reps, add weight at the next session.

Barbell Overhead Presses: 5 sets of 5 reps.

Follow the same methodology as the squats and the bench presses from Day One, minus the 1 set of 10 reps at the end.

Chins: 5 to 7 sets of near-max reps.

For these, mix it up at each workout.  Some days you may want to use a wide-grip, and some days an underhand grip, or even a close "neutral" grip, depending on the sort of chin bars that you have access to.  Stick with the same weight for each set—this could be your bodyweight or it could be with additional weight if needed.  Whatever you choose, try and leave a rep or two in the tank, at least until your 6th or 7th set, at which point it's perfectly fine to go all out.

Weighted Dips: 5 sets of 5 reps.

Follow the same technique as the overhead presses.

Sandbag (or other "loaded") Carries: 2 sets for distance.

When most lifters include loaded carries into their training arsenal, they typically do little other than farmer's walks, but, if you have access to other implements, variety is needed with loaded carrying and dragging movements just the same as with "regular" barbell or dumbbell exercises.

Sandbags are the easiest to find (or make), so I have included them here, but if you have access to weighted kegs or barrels, those will perfectly suffice, as well.

Ab work of your choice, same as day one.

     Since you are only training 2 days-per-week, make sure your training days are evenly spaced apart.  When training in a similar manner than this, I typically like to train on Sundays and Wednesdays.  Sunday is perfect as it helps to mentally prepare me for the coming week.  In fact, when I do a really hard training session on Sundays, I feel as if there’s nothing work (or life) can throw at me on Mondays that would be any more difficult.  And then Wednesdays are good because it breaks up my week.  If you like to have your weekends—not to mention your Fridays—off, then you may want to train on Mondays and Thursdays.  I actually find the majority of lifters prefer those days.

Train Frequent

     Currently, as I write these words, I’m using a train long method of lifting, but, generally, I respond just as well, or even better, with something such as what follows.  If you’re one of those lifters that feels as if you’re a “hardgainer” because you’ve utilized both “intensity” workout programs and “volume-oriented” programs but have never had much success with either, it could be that you are simply a frequency lifter.  In that case, what follows will be just what the strength-gaining doctor ordered.  And even if you respond well to either (or even both) of the above methods, I still think it’s good to train in a similar manner to what follows at least a couple of times out of the year for 6-week training blocks.

     The program below is a sort of powerlifting version of my 30-rep program.  If you’re not familiar with this program, here are the tenets of the method:

            1. Pick 8 to 10 exercises that you want to get strong on—they should all be “bang for your buck” exercises.  These are the only lifts you will do throughout the course of the program.  My suggested list of exercises are the following:

• Squats (all sorts - bottom-position, front, back, box, etc.)

• Bench presses (bottom-position, lockouts in the rack, various height board presses, etc.)

• Standing overhead presses

• Deadlifts (conventional, sumo, deficit, etc.)

• Power cleans

• Snatches

• Barbell curls

• Dumbbell rows

  2. At every single workout, pick three of these exercises to train.  For each exercise, you will only do a total of 10 reps.  You can do 2 sets of 5, 5 sets of 2, 3 sets of 3 (yes, I realize it’s not 10 reps, but close enough), or 3 sets of 2, 3, and 5 reps.  This will work out to a total of 30 reps per workout for your core lifts.

  3. As a goal, train at least 5 days per week.  And always train at least 2 days in a row before taking a day off.  After a few weeks on the program, if you need 2 or 3 days off consecutively, then by all means, take the break.

  4. Slowly increase the amount of weight you do at each workout.  This should not be a “forced” thing.  As Dan John says in his 40-Day Program, you should go heavy “naturally.”

  5. Perform more squats, overhead work, snatches, and power cleans throughout the program than flat bench presses, deadlifts, barbell curls, or rows.  The former movements are all “built” for frequent training.

  6. When you are finished with the 3 exercises for the day, then add one “odd lift” movement as a finisher.  Sandbag carries, sled drags, and farmer's walks are three excellent choices, for instance.  None of these exercises should be done “all out.”  Slowly build up on the amount of work you do on your odd lifts as you do on the barbell movements.

     And, finally, as recommended in the 40-Day Program, do not get “psyched up” for any of the lifts. “Simply do each lift without any emotion or excitement and strive for perfect technique.”

     Here is what two weeks of training might look like for a powerlifter:

Week One

Day One:

• Squats: 2 sets of 5 reps

• Power Cleans: 2 sets of 5 reps

• Bench Presses: 2 sets of 5 reps

• Sandbag Carries: 1 set for distance

Day Two:

• Bottom-position Squats: 2 sets of 5 reps

• Deadlifts: 5 sets of 2 reps

• Barbell Overhead Presses: 2 sets of 5 reps

• Kettlebell Swings: 1 to 2 sets of 20 to 50 reps

Day Three:

• Squats: 3 sets of 3 reps

• Power Snatches: 3 sets of 3 reps

• Two-board Bench Presses: 2 sets of 5 reps

• Farmer’s Walks: 1 set for distance

Day Four: OFF

Day Five:

• Front Squats: 2 sets of 5 reps

• Bench Presses: 5 sets of 2 reps

• Power Cleans: 5 sets of 2 reps

• Kettlebell Swings: 1 to 2 sets of 20 to 50 reps

Day Six:

• Squats: 5 sets of 2 reps

• One-arm Dumbbell Overhead Presses: 3 sets of 3 reps (each arm)

• Deficit Deadlifts: 2 sets of 5 reps

• Sled Drags: 1 set for distance

Day Seven: OFF

Week Two

Day One:

• Bottom-position squats: 3 sets of 3 reps

• Power Cleans: 5 sets of 2 reps

• Barbell Curls: 2 sets of 5 reps

• Kettlebell Swings: 1 to 2 sets of 20 to 50 reps

Day Two:

• Squats: 2 sets of 5 reps

• Power Snatches: 5 sets of 2 reps

• Close-grip Bench Presses: 5 sets of 2 reps

• Sandbag Carries: 1 set for distance

Day Three:

• Front Squats: 5 sets of 2 reps

• Bench Presses: 2 sets of 5 reps

• Deadlifts: 5 sets of 2 reps

• Kettlebell Swings: 1 to 2 sets of 20 to 50 reps

Day Four: OFF

Day Five:

• Squats: 2 sets of 5 reps

• Power Cleans: 5 sets of 2 reps

• Weighted Chins: 3 sets of 3 reps

• Farmer’s Walks: 1 set for distance

Day Six:

• Bottom-position Squats: 5 sets of 2 reps

• Sumo Deadlifts: 5 sets of 2 reps

• Bottom-position Bench Presses: 3 sets of 3 reps

• Sled Drags: 1 set for distance

     There you have it.  Three excellent programs for the strength and power athlete looking to add even more strength and power.  Before trying any of them, make sure you’ve built up some strength and mass through a basic, full-body program.  These workouts are not for outright beginners, though the “train hard” option might be best for the newcomer.  If you’re not sure which one would work best for you, then try all three of them for at least 6 weeks before moving on to the next one.  Just remember that you can train long, hard, or frequently, but you can’t do all three.

     Until next time, stay strong and stay at it!