Large Man Coaching (BMT) was the identify of this system the energy and conditioning coach at my first skilled rugby membership put me on once they wanted so as to add some measurement on my body as quick as potential. It labored.
In truth, it was the primary coaching program to place any important muscle on my body. Up till that time, the usual 3×10 and 5×5 applications I’d adopted had failed miserably. To today I nonetheless revisit BMT with purchasers that want a plateau busting mass achieve routine.
Large Man Coaching Is German Quantity Coaching with a Twist
BMT has just a few putting similarities with German Quantity Coaching (GVT). Firstly, it’s a high-volume routine with a complete repetition goal of 100 reps per train. Secondly, it revolved round massive compound lifts. A typical session, again in my rugby enjoying days revolved round lifts like squats, bent over rows, bench presses, and navy presses.
Whereas GVT requires you to hit 100 complete reps following a 10×10 set and rep scheme, BMT takes a barely completely different and, for my part, superior method. The framework is 100 reps complete and is as follows:
Set 1 – 20 reps Set 2 – 20 reps Set Three – 15 reps Set Four – 15 reps Set 5 – 10 reps Set 6 – 10 reps Set 7 – 10 reps
Why BMT Superior to GVT?
GVT is undoubtedly a extremely efficient program. It has helped hundreds of fellows construct muscle. It does, nonetheless, have some drawbacks from each a bodily and psychological perspective. BMT addresses these points whereas nonetheless delivering a potent, excessive quantity development stimulus.
With GVT you typically use about 60% of your 1-rep max to your units. This equates to about your 20-rep max. You utilize this weight for all of your units. Because of this, the primary Three-Four units are fairly simple. Fatigue step by step accumulates, and the units get onerous—actually fricking onerous! From about set 7 on it’s a really brutal exercise. The issue is that a lot of these early units actually didn’t present a lot of a development stimulus.
Guarantee Efficient Reps
I’ve written on this matter earlier than. Some reps are more practical than others in relation to hypertrophy. Generally, the magnitude of muscle constructing impact from repetition is increased as you method failure. This doesn’t imply reps a great distance from failure are a whole waste, however they don’t seem to be as highly effective a development stimulus on a rep by rep foundation.
Analysis appears to point that being additional than Four reps from failure is a nasty thought when coaching for measurement. You get a little bit of fatigue, some joint put on, and tear, however little muscle constructing stimulus. This makes units greater than Four reps from failure a extremely dangerous return on funding if most muscle is your purpose.
Given you might be stopping set 1 in a GVT session about 10 reps shy of failure then, it’s offering no actual muscle constructing impact. All it actually does is create some fatigue which step by step accumulates till the units get onerous sufficient to be efficient muscle builders. In a GVT session, that is often round 5 units in. So, of your 10 complete units, solely 5 of them are really environment friendly muscle builders.
With BMT, each set is a muscle builder. Like GVT you employ about 60% of 1RM. The distinction is that this implies you might be hitting, or getting near failure, on each set. As fatigue accumulates, the repetitions required scale back to match this and make sure that each set gives a potent hypertrophic impact.
It Can Get Boring
As I discussed earlier, GVT does work. That’s so long as you don’t die of boredom! The commonest criticism I hear from individuals doing GVT is that it’s mind-numbingly boring. Doing 10×10 on the identical train with the identical weight isn’t very thrilling. Certain, it may be efficient, however if you’re not excited and motivated to push your self then you’ll get sub-par outcomes. It is a common reality of coaching. Even probably the most scientifically “excellent” program can be ineffective with out the required motivation and energy wanted to yield outcomes.
BMT solves this concern. Each set is a problem so it’s important to keep centered. The three completely different repetition ranges work fantastically effectively to maintain you motivated. The easy change in reps helps. Additionally, as you might be grinding out reps in the direction of the top of your second 20-rep set, you already know you’ll get the reward of dropping right down to 15 reps for the subsequent set. Likewise, as your muscle groups are burning in the direction of the top of set 4, you’ll be able to console your self with the truth that you “solely” must intestine out 3×10 afterward.
Maximizing the Advantages of BMT
BMT is a extremely efficient muscle constructing plan, interval. However, to get probably the most bang to your buck I believe the place you place it inside your periodized plan can enlarge your outcomes. I’ve discovered it to work finest when positioned after a interval of extra conventional bodybuilding work. It gives a novel and very efficient stimulus after a sustained interval of labor within the 6-12 rep vary.
Reverse linear periodization the place depth (as a % of 1RM) reduces, however quantity (units x reps x load) will increase over subsequent phases is a wonderful periodization scheme for hypertrophy. As such, I counsel you make the most of BMT as the ultimate increased rep, increased quantity part in a bulking cycle. For instance:
Section 1 (Four-6 weeks): 3×6-10 Section 2 (Four-6 weeks): 4×10-12 Section Three (Four-6 weeks): BMT Section Four (Four-6weeks): A energy centered block (e.g., 5×5)
When your coaching is about up on this method, every part builds on the final to potentiate your outcomes. Because the physique adapts, you present a brand new, barely completely different stimulus. Every part will increase coaching quantity (a key driver of hypertrophy) which gives a steady development stimulus.
Then, by the top of the BMT part when your physique is turning into accustomed to excessive coaching volumes, you turn to a decrease quantity energy part to permit your physique to “re-sensitize” to excessive volumes and develop increased energy ranges. The elevated energy ranges then, imply you’ll be able to deal with heavier weights in subsequent bodybuilding fashion bulking phases.
Train Choice for BMT
As with GVT, I’m a proponent of utilizing multi-joint workout routines as the muse of your coaching. Nonetheless, I don’t suppose this ought to be completely restricted to barbell workout routines. For top rep leg coaching particularly, I’m a fan of using machine based mostly compound lifts for BMT.
For instance, 20-rep deadlifts aren’t a good suggestion. The identical could be mentioned of again squats for the overwhelming majority of lifters. So, to coach the quads and hamstrings I favor utilizing machine hack squats and leg curls.
For the higher physique, excessive rep barbell rowing can typically get fairly ugly, too. The decrease again fatigue tends to compromise kind and enhance damage danger. Because of this, chest supported machine rows are my choice. As for pull-ups/chin-ups, I haven’t met anybody who can hit the BMT units/rep scheme with sustained good kind. Because of this, I exploit pulldown variations as an alternative.
Getting the Better of Each
Compound barbell lifts are phenomenal muscle builders. So, through the years I’ve refined the BMT exercise construction to get the perfect of each. I obtain this by programming squat and deadlift variations first with a rep scheme finest suited to the precise raise. Then comply with this with BMT on machine-based compound lifts for the legs to get an optimum muscle constructing exercise in. In follow, this performs out within the following trend:
Work as much as 6RM on a barbell compound raise (consider this as your energy efficiency indicator raise). Then, do accent work for the muscle teams utilizing the BMT set/rep construction.
An instance BMT session:
Entrance Squat – Work as much as 6RM Hack Squat – BMT Mendacity Leg Curls – BMT Calf Raises – BMT