Strength and Hypertrophy

Danny Wilson, BSc (Hons), ASCC

Welcome to the "30 Minute Upper Body Workouts" mini-booklet. The

aim of this e-book is really simple, to offer you some quick and effective upper body workouts to incorporate into your current strength and size programs. I was inspired to create this product following my own training schedule. As some of you have already read my "18 Leg Workout" post, I have been on upper- and lower-body split hypertrophy program. The lower-body days were great as they consisted of big lifts and brutal supersets leading to high volumes and wobbly legs. These sessions would last around an hour and a half, which is fairly standard for serious lifters. However, due to my busy schedule I could not commit to these time slots every session. So I programmed in some quick 30 minute blasts for the upper body and trust me that was all I needed. My aim was to maintain strength as much as possible but I needed to get in as much volume as possible, I used different training methods and supersets to ensure the 30 minutes was as efficient and as effective as possible. There is a range of literature on optimising hypertrophic effects through particular sets and reps, including the pripelins chart. In my opinion, this is important for elite athletes who have little room for training adaptation, and on the other hand, beginners/intermediate lifters just need to build a tolerance to volume load and work hard as we have less time to train and more room for adaptation. Following my own approval for this approach, I then gave the same training methods to the athletes I work with. It came at the right time for them as they were out of competition and looking to stay fit for the off season (or just wanting to look good for when they hit the beach on their upcoming holidays). I know that the literature suggests training for general preparation / hypertrophy in the off season, so I was correct in my methods. However the main justifications of incorporating these training methods were to build up work ethic and tolerance to load, this was going to be quite fatiguing and induce muscle soreness. This will prove beneficial when returning to their onseason program where they will be able to perform more volume within their S&C sessions than usual without being fatigued or sore for their technical sessions. The 30 minute upper-body workouts dont really come together as a program, does not tick all the boxes for true athletic development and certainly not promoting avoiding lower body training (HELL NO!). The aim of the booklet is to provide you with some entertaining, muscle pumping, character building, smash and grab workouts that will easily fit into your busy schedules.

Training Strategically
These are the three major roles in muscle growth; frequency, volume and intensity. To gain optimal results, it's important to get this right.

Frequency
I have been guilty of body part training for a lot of my training experience, and I still see the majority of casual trainers continuing to do this today. Body part training is very popular because it works for the average bodybuilder, who is probably geared up so anything type of training will have a huge effect. It has been shown that this method is effective, however there has been research finding significant increases in muscle size following three training sessions a week in oppose to one training session a week for the quadriceps (Wirth et al. 2002, Vikne et al.2003, McLester et al. 2000). If you think about it away from science and in context to life, how much better will you get at a skill if you practice it three times a week in oppose to once the same applies to your training. I know some Power/Olympic weightlifters that will complete the same session 3-4 times a week, and they get pretty strong. With the workouts in this e-book taking a more "universal" approach to your upper body sessions, you will not get as much DOMs as usual, allowing yourself to train each body part more frequently leading to muscular growth and symmetry.

Volume
Volume is basically how much you work out, how many reps and sets at what intensity. Volume for hypertrophy is such a complex area, so I am going to keep it simple. Traditional methods go for around 4-5 sets of 6-12 repetitions, however I believe when training for hypertrophy athletically and aesthetically it's all about building up the volume through sets and weight load. If you have more than 30 minutes available for the workouts, add some extra sets after a few weeks.

Intensity
Intensity is the amount of weight that you are lifting, often valued as percentages of your one repetition maximum (1RM) of an exercise. There has been a range of literature looking into this, with the majority recommending 70-85% 1RM is the optimal intensity when training for muscular hypertrophy (Wembom, Augustsson and Thomee 2007). However there are studies that show that muscular hypertrophy is also possible at higher and lower loads. In the e-book, workout intensity will be around 70-85% 1RM; however there is variation through heavy strength and fatigued sets that will require working at higher and lower intensities.

Cluster Sets
Cluster training is a great way to develop size and strength simultaneously as they offer 2 sets for the price of 1 (e.g. perform 4 reps, rest for 10-20 seconds, perform 4 reps, end of set). The short maximal loading can induce post activation potentiation (PAP). PAP is a massive contradicting research area and outcomes are much individualised (Tillin and Bishop 2009), but to keep it simple the PAP effect from the first cluster may lead to an increase in force production going into the second set (Haff 2008). Moreover, a short rest can replenish ATP-PC energy systems, enabling you to recover and maintain force production. This will enable you to put a heavier load on the bar than you would for a normal set of 8 (I normally go for a minimum of 6RM), therefore resulting in a higher volume load here is an example:

Resistance x Reps = Volume Load

Bench Press 8RM = 90kg. 90kg x 8 reps = 720 x 4 sets = 2880kg Bench Press 6RM = 100kg x 8 reps = 800 x 4 sets = 3200kg You can see the massive difference between the volume loads right there, obviously you cannot perform cluster sets every program due to training adaptation and the less time under tension per set well get to that in a short while. However, cluster training can be a great addition to your training that it will create massive adaptations when first introduced. There are many different kinds of clusters for strength, size and power, some are quite complex but I suggest you keep the progressions pretty straight forward: Weeks 1-2 = 6RM. 4 reps. Pause 20 secs. 4 reps Weeks 3-4 = 6RM. 4 reps. Pause 10 secs. 4 reps Weeks 4-6 = 5RM+. 3 reps. Pause 20 secs. 3 reps Weeks 6-8 = 5RM+. 3 reps. Pause 10 secs. 3 reps

Super Sets
If you have any type of training experience, you should be quite familiar with super sets. There are a few different versions incorporated into the program appropriately. Agonist-Antagonist This is where you will pair exercises working in the opposite movement e.g. Bench Press and Bent over Row. Pre-fatigue and Post-fatigue This is where an isolation exercise of the same muscle group is performed either before or after a compound exercise e.g., D.B. flies with D.B. chest press.

Giant Sets
Giant sets consist of pair two compound/heavy loaded exercises that require the same biomechanical action e.g. Bench press paired with Incline D.B. press. The aims of these sets are to increase the time under tension and volume load, this leads to increased mTOR signalling response. When mTOR is stimulated more, there is an increase protein synthesis therefore leading to greater hypertrophic effects (Burd et al. 2012). Giant sets are a great way to improve this. However, there is an optimal point of time under tension where the mTOR can shut off and your muscle building workout will have changed to becoming metabolically demanding. The plan is with giant sets is to work with one heavy loaded strength set (3-5 reps) strength curve to 1) maintain the emphasis on developing strength 2) keep the time under tension under 60 seconds 3) alter in tempo and loading for your body to adapt to.

Drop Sets
Drop sets are a common sight in gyms around the world, and you the reader have probably done so yourself. However, have you been doing them right. The principles of drop sets are pretty similar to giant sets; we want to increase the time under tension following a maximal lift of the same exercise. A lot of people do this, with no real structure of loading and rep parameters, and you'll find a lot of people smashing out single figure dumbbells after their 7th drop set. Again, this will be metabolically demanding therefore decreasing hypertrophic effects. Keep the drop sets heavy, intense and under 60 seconds.

Bodyweight Finishers
Like many others, press-ups, sit-ups and pull-ups were the fundamentals to my training regime when I was a teenager, then I discovered weights. Bodyweight exercises were then neglected! You only have to look at the gymnasts in the last Olympics to see how bodyweight training is effective. It leads to great functional upper body and core strength gains. The amount of control on the eccentric portion will lead to hypertrophic effects and improvement in flexibility. The idea about the bodyweight finishers is that you will feel heavy at the end of your session due to the fatigue; this will lead to a great training effect. If you struggle to get the reps out, use an assisted pull up machine, theraband or partner push up, if you are only 2 reps off the pace, don't worry, this is something to build on.

TRX Factor
TRX resistance trainers are a great tool that is becoming more and more common in strength and conditioning facilities and commercial gyms worldwide. The resistance trainer challenges an individual to handle their bodyweight through a range of exercises. These exercises will hit muscles you find difficult to see in the mirror, but these are the ones that are vital to performance through supporting the major muscle groups. Many strength coaches utilise the TRX for injury prevention as there are great exercises that utilise the posterior chain, especially the upper body leading to better shoulder health. Along with the obvious strength and size gains you can get from the TRX, this neat piece of kit is also beneficial to core stabilisation, co-ordination and balance. TRX is incorporated into the workouts, if you dont have access to one, I have provided appropriate alternatives.

A picture taken from my TRX classes .. maybe

Rest Periods
Usually for strength training, I would advise over 2 minutes rest for optimal neuromuscular recovery. However to put on size maintain growth hormone levels, this has shown to be between 30-45 seconds rest period. As we are training for strength and hypertrophy, using supersets and wanting to finish the workout in 30 minutes, we have to compromise and adapt. I suggest approx. 60 seconds rest on a normal exercise or superset and approx. 90 seconds on a heavy loaded exercise (e.g. cluster sets or drop sets).

Understanding the Workouts

I have used a few abbreviations for the exercises in the program, here is a list to grasp an understanding of the exercises. D. B. - Dumbbell S. B. - Swiss Ball S. A. - Single Arm D. S. -Drop Set C. S. - Cluster Set B. O. R. - Bent-over Row S. A. B. O. R. - Single Arm Bent-over Row
This is the exercise order. When an exercise number is followed by an "a" "b" or "c", this means that it is part of an exercise pair. There should be minimal rest between the exercises e.g. in this workout, Incline D.B. press immediately follows Bench Press.

Here will be a quirky name for each workout. Apologies for any howlers, my banter isn't what it used to be.

Order 1a 1b

Workout 1 Exercise Reps Bench Press Incline D.B. Press 4. 4. 10

Sets 4 4

You will see these in the rep boxes for cluster sets and drop sets. In the example workout, you will perform 4 reps on the first set, 4 reps on the second.

BlockCluster Workout
Order Exercise Reps Sets

1a

Bench Press (C. S.)

4. 4.

1b

Incline D.B. Press

10

2a

Weighted Wide Grip Pull Ups (C. S.)

4. 4.

2b

Hanging Row

3a

Close Grip Pull Ups

3b

Weighted Dips

10

3c

M.B. Press Up (Rocky Style)

10

Boulder Shoulders
Order Exercise Reps Sets

1a

Military Press

1b

Seated Arnold Press

10

2a

B.O.R.

2b

Seated Cable Row

3a

TRX Y-Raises (or D.B.)

10

3b

D.B. Floor Press (Palms Facing In)

10

3c

Face Pulls

10

Beach Muscle Hustle

Order 1a Exercise Reps Sets

D.B. Chest Press

1b

Weighted Dips (5-10kg)

Max

2a

Weighted Close Grip Pull Ups

2b

TRX Row

10

3a

D.B. Floor Press (Palms Facing In)

3b

Barbell Heavy Bicep Curls

(Last two cheat curls)

3c

Cable Tricep Extension

10

Deadly Traps
Order 1a Exercise Reps Sets

D.B. / Trap Bar Farmer Walks

20m

1b

D.B. Shoulder Press

2a

S.A. Overhead Loaded Carries w/ K.B. or D.B.

20m e.s.

2b

Barbell Shrugs

3a

Prone Y-Raises

3b

Prone Incline Row

Rambo Workout
Order 1a Exercise Reps Sets

Incline / Band Press Ups

10

1b

Wide Grip Pull Ups

10

2a

Yoga Press Ups

10

2b

L-Pull Ups (TRX if possible)

10

3a

Close Grip Pull Ups

10

3b

Spiderman Press Ups

10

3c

TRX T-Raises / Cable Reverse Fly

10

Universal Workout
Order 1 Exercise Reps Sets

Military Press (C.S.)

4. 4.

B.O.R.

Bench Press (C.S.)

4. 4.

Close Grip Pull Ups (Weighted)

Superset like Superman

Order 1a Exercise Reps Sets

Incline Fly

1b

Incline D.B. Press

2a

Barbell Heavy Bicep Curls Weighted Close Grip Pull Ups (5-15kg)

2b

Max

3a

E-Z bar Skullcrushers

3b

Weighted Dips (5-10kg)

Max

Drop it Like its Hot

Order 1a Exercise Reps Sets

D.B. Chest Press D.S.

4. 4.

1b

Press Ups

Max

2a

D.B. Prone Row

4. 4.

2b

TRX Row / Hanging Row

Max

3a

S.A.B.O.R.

8 e.s.

3b

Face Pulls

I'll Be Back
Order 1a Exercise Reps Sets

D.B. Seated Shoulder Press D.S.

4. 6.

1b

Lat Pulldown D.S.

6. 6.

2a

Military Press

2b

Close Grip Cable Pulldown D.S.

6. 6.

3a

Close Grip Pull Ups

10

3b

Dips

10

3c

TRX Row / Hanging Row

10

Beat Fatigue
Order 1a Exercise Reps Sets

Weighted Dips D.S.

4. 6. 3

1b

Tricep Cable Extension

Max

2a

TRX T-Raises / Cable Reverse Fly

6 3

2b

TRX Row / Hanging Row

10

3a

L-Pull Ups

6 3

3b

Barbell Bicep Curls

(Last two cheat curls)

TRX Factor
Order 1a Exercise Reps Sets

TRX Row

4. 6. 3

1b

TRX Press Up to Pike

10

2a

TRX High Rows

10 3

2b

TRX Y-Raises

10

TRX Row and Rotate

8 e.s.

4a

TRX Flies

10 3

4b

TRX Skullcrushers

10

References and Further Reading Journal Articles

BURD, Nicholas A. et al. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men, Journal of physiology, 590 (2), 351-362. HAFF, Gregory G. (2008). Cluster training: a novel method for introducing training program variation. Strength and conditioning journal, 20 (1), 67-76. MCLESTER J. R., BISHOP P. and GUILLIAMS M. E. (2000). Comparison of 1 day relationships and 3 days per week of equal-volume resistance training in experienced subjects. Journal of strength and conditioning research, 14, 273-281. TILLIN, Neale Anthony and BISHOP, David (2009). Factors modulating post-activation potentiation and its effect on performance of subsequent explosive activities. Sports medicine, 39 (2), 147. WEMBOM, Mathias, AUGUSTSSON, Jesper and THOMEE, Roland (2007). The Influence of frequency, intensity, volume and mode of strength training on whole muscle cross sectional area in humans. Sports Medicine, 37 (3), 225-264. WIRTH K,, ATZOR K. R. and SCHMIDTBLEICHER, D. (2002). Changes in muscle fibre characteristics. mass detected by MRI, after an eight week hypertrophy training program. In: KOSKOLOU M, editor. Proceedings of 7th annual Congress of the European College of Sports Sciences, 103, 24-27. VIKNE H., REFSNES P. E. and MEDB J. I. (2003). Effect of training frequency of maximum eccentric strength training on muscle force and cross-sectional area in strength-trained athletes [abstract no. RR-PL-0517]. In: book of abstracts, 14th international wcpt congress; 7-12.

Internet Blog Articles

Dan John: The more you lift the worse you look? http://www.tnation.com/free_online_article/most_recent/the_more_you_lift_the_worse_you_look Ben Bruno: 8 Blast Strap Exercises for Serious Upper Body Muscle http://www.t-nation.com/readArticle.do?id=5532723 Jim Kielbaso: Getting big through TUT http://www.t-nation.com/free_online_article/most_recent/getting_big_through_tut Todd Bumgardner; The magic of cluster sets http://www.t-nation.com/free_online_article/most_recent/the_magic_of_cluster_sets

The Author - Danny Wilson BSc (Hons), ASCC

I am a young accredited strength and conditioning coach with experience coaching and programming an array training modalities over a range of sports; including Boxing, Football, Rugby Union and many more through various roles. I have huge passion for strength and conditioning as I feel that it is a unique area of opportunity to work with individuals/teams to reach their athletic potentials. I love sharing my knowledge, ideas and opinions through my blog and products like this. Hopefully you have enjoyed this ebook and you are looking forward to the work I do in the near future. Contact Email - wilsonstrength@gmail.com

Disclaimer
The information and exercises in this program are offered for educational and training purposes only; people reading this e-book should be cautioned that there is a natural risk when partaking in any form of physical activity. Therefore people wishing to partake in a strength and conditioning plan should consult a doctor before performing such activity. Readers should consider the exercises and the techniques given, these may not be suitable for some individuals and if performed incorrectly they could become dangerous to your health. Therefore the author takes no liability for injury, Next level - level one is simply an educational tool to be used as a guide for those able to undertake the demands of the program.