Have you ever checked out BuildRx? If you have, I'm sure you've noticed that it is not your typical bodybuilding program. On BuildRx we use high intensity interval training formats to promote hypertrophy, develop top end strength, and increase muscle endurance in a less traditional way. Here's the thing, the formats we use on BuildRx may look different, but they actually have a ton of similarities to more popular training methods.
In the remainder of this post I'm going to go over each format we use on BuildRx and explain why we use it and how to perform it in your training. Check it out below.
BuildRx Training Formats
EMOM - Every Minute On The Minute
The EMOM is a format used to control the amount of rest an individual gets between sets. Rest plays a huge part in anyone's ability to perform work, typically the less rest you get the harder your next set becomes. By manipulating rest intervals we can promote improving muscle endurance.
On BuildRx you'll see two different EMOM formats:
- EMOM Until "x" Repetitions Completed
- Every 3:00 Minutes x 3-5 Sets/Until "x" Repetitions Completed
BuildRx Sample EMOM:
EMOM Until 15 Repetitions Completed; At WMR3
Max Unbroken Repetitions: Deadlift; 21X0
How to Perform the Training Piece:
The goal here is to complete 15 total repetitions for the Deadlift in as few sets as possible at WMR3 (Max Weight for 3 Unbroken Repetitions). Complete a set at the start of every new minute, when you can no longer perform any more repetitions use any remaining time in the minute work intervals as rest before starting the next work set.
BuildRx Sample Every 3:00 Minutes Until "x" Repetitions Completed:
Every 3:00 Minutes Until 40 Repetitions Completed; At WMR8
Max Unbroken Repetitions: Back Squat; 20X1
How to Perform the Training Piece:
The goal in the above training piece is to accumulate 40 Repetitions in as few sets as possible. The key here being to perform a set of "Max Unbroken Repetitions" of the Back Squat every 3:00 minutes. At the start of every 3:00 minute interval perform your work set, when you can no longer complete another repetition use any remaining time in the 3:00 minute work interval as rest before starting the next set.
Increasing Loads - Increase the Load Used Each Work Set
One of the best ways to drive strength progression is to force the body to adapt to heavier loads. In order to do that, we need to regularly increase the weights we use to avoid plateaus and continue to drive forward progress. By increasing the load we use in our work sets we can promote increased strength and hypertrophy with any movement pattern out there.
BuildRx Sample Increasing Loads:
EMOM x 10:00 Minute; For Max Repetitions; Start at WMR15 and Increase Load Each Set
Odd Minute: Max Unbroken Repetitions: Single Arm DB Overhead Press - L; 10X1
Even Minute: Max Unbroken Repetitions: Single Arm DB Overhead Press - R; 10X1
How to Perform the Training Piece:
In the EMOM above we are focused on one primary objective - increasing the weight we use each set. Our EMOM format states we must complete a work set at the start of each new minute and with the start of each new set the weight we use needs to be heavier than the weight from the previous set. Because we are performing 5 sets on each side we need to make appropriate jumps in load - for example if the max weight for 15 unbroken repetitions is 35 lb for you, your next set should be completed at 40 lb, and then 45 lb, etc. By making smaller jumps in load we ca assure that we don't max out and get to a point where we can no longer increase the load/perform more repetitions.
Decreasing Loads - Decrease the Load Used Each Set
This format is a very typical set up for driving muscle endurance progression and hypertrophy. With Decreasing Loads we start at a given Percentage of 1RM or WMR and perform a set of "Max Unbroken Repetitions". When we start the next set we use a lighter load than the previous set, and so on.
BuildRx Sample Decreasing Loads:
Every 3:00 Minutes x 5 Sets; For Max Repetitions; Start at 85% of 1RM and Decrease Load Each Set
Max Unbroken Repetitions: Front Squat; 20X1
Set 1: At 85% of 1RM Front Squat
Set 2: At 80% of 1RM Front Squat
Set 3: At 75% of 1RM Front Squat
Set 4: At 70% of 1RM Front Squat
Set 5: At 65% of 1RM Front Squat
How to Perform the Training Piece:
Each set of the Front Squat is to be performed for "Max Unbroken Repetitions" on a 3:00 minute clock. Here we are going to start at 85% of our 1RM and decrease the load by 5% each work set. Once you complete your set of unbroken repetitions use any remaining time in the 3:00 minute work intervals as rest.
AMRAP - As Many Repetitions As Possible
The AMRAP is used on BuildRx to promote volume accumulation. This tactic pops up every now and then on the program to drive home a little extra work for any given movement, and we often use it as a density training method. Density Training is simply more work in less time. The AMRAP consists of a set period of time where the individual will complete as many repetitions as possible of the listed exercise.
BuildRx Sample AMRAP:
6:00 Minutes; AMRAP; At Strength Effort
Barbell Back Rack Alternating Reverse Lunge; 10X1; At WMR8
How to Perform the Training Piece:
In 6:00 minutes the individual is tasked with performing as many repetitions of the Barbell Back Rack Alternating Reverse Lunge as possible within the given time domain. Because 6:00 minutes is a long duration, it's expected that short/efficient rest periods will be needed to break up work sets.
Intervals - Short Duration Timed Work Sets
The Interval is a timed work set that is to be performed for max repetitions. Very similarly to the AMRAP, the Interval Set is a Density Training Tactic, with the main goal being to accumulate a lot of work in a short amount of time.
BuildRx Sample Interval:
3 Sets; Each For Max Repetitions; At WMR15
1:00 Minute: Dual DB Alternating Biceps Curl; 10X1
1:00 Minute: Rest
How to Perform the Training Piece:
Each 1:00 minute work set is to be completed for as many repetitions as possible, it is assumed that the individual will be capable of working for at least 0:30 seconds before needing to take a short break within the time domain. The short break should be followed by another small work set until the 1:00 minute work interval has concluded. Rest 1:00 minute and then perform the next set at the same weight as the first set.
What is WMR?
If you didn't notice yet, we use WMR a lot on BuildRx. And we use it for good reason. Percentages aren't always the best form of driving progression, they work for a lot of people but sometimes they don't align well with prescribed rep counts. So on BuildRx, we use WMR. WMR = Max Weight for "x" Unbroken Repetitions (WMR8 = Max Weight for 8 Unbroken Repetitions).
WMR allows us to use appropriate loads for driving serious hypertrophy and top end strength gains. It also prevents anyone from using weights that don't align with what they need to keep driving forward progress.
If you're new to WMR, it may take some time to figure out what weights are appropriate for specific rep counts. But that's ok, you'll get the hang of it. And by the way, we test our Rep Maxes every week on the program, that way you always have an idea of your 1RM, 3RM, 5RM, and 8RM for the compound lifts.
If you've stuck around this long, I'm assuming you may be interested in seeing all of this put to practice. Check out BuildRx here and step up your strength & hypertrophy training with a bodybuilding program unlike any you've ever done before. Or check out the TrainRx Performance Programming Free Trial here and test out it for a week!
1 comment
Really helpful, thanks Rick!