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BULLDOZER TRAINING SYSTEM
Origins. The Bulldozer Training system is a mix of Doggcrapp training, Max-Stim training, and Mike Mentzer’s Heavy Duty training. On the surface, Bulldozer Training doesn’t necessarily look like any of these systems. Here is what I pulled from each…
Doggcrapp Training. Doggcrapp Training focuses on performing 3 sets to failure with a given weight, using a rest-pause system of 10-15 breaths between each set. Bulldozer training uses the same 10-15 breath rest-pause style, but does NOT have you train to failure.
Max-Stim. Max-Stim Training focuses on performing single reps, using just enough rest between reps to be able to perform another. In between ever rep, the weight is set down or racked. Generally, Max Stim Trainees perform 20 total reps for each of these rest-pause sets. Bulldozer Training uses the 20 rep per set scheme, but avoids the annoyance of having to rack the weight after every rep. Bulldozer Training also performs more mini-sets per exercises, which is pulled from max-Stim as well.
Heavy Duty. Mike Mentzer’s Heavy Duty training system focuses on high intensity lifting, often beyond failure. Like the Heavy Duty system, Bulldozer Training workouts tend to be shorter, more intense, and “beyond failure.” Though you do not train to failure with the Bulldozer system, You DO perform more reps in a set then you normally would be able to manage training one set to failure.
With Bulldozer training, I did not set out to create a new training system for the sake of being unique. I put together Bulldozer Training to fit my weight training needs.
Claims. I am not claiming that Bulldozer Training is the be-all, end-all system. Anyone who makes such claims are wrong, and generally trying to sell you something…themselves, an e-book, blah, blah, blah. I am also not claiming that Bulldozer Training is better then Doggcrapp, Max-Stim, Heavy Duty, etc. Bulldozer Training is a unique training style that you can add to your lifting tool belt. Feel free to borrow from it, mold it to your needs, and put it aside when it becomes ineffective. No training system works forever.
Training Splits. How should training splits be set up under Bulldozer Training? Anyway you like. Bulldozer Training is a system that focuses on 20 rep rest-pause sets. You can fit this into any training split you please. You can also perform as many different exercises per day as you please with Bulldozer Training. You can turn it into a high volume system (which i do NOT recommend – not a big fan of high volume), or you do a hit-and-run style of training, performing 2 different exercises per day, and getting out of the gym in under 30 minutes.
Sets. For a given exercise, pick a weight that you can perform 8-10 reps with. Without training to failure, do as many reps as you can, then rack the weight. Take 10-15 slow, deep breaths, grip the weight, and do more reps. (Again, lifting SHY of failure) Keep repeating this cycle until you hit 20 total reps for that set. There is no need to go beyond 20 reps, but if you still have gas in the tank on your last mini-set, by all means go over the 20 rep total. That’s it. Simple. Effective. And ball-busting.
Origins. The Bulldozer Training system is a mix of Doggcrapp training, Max-Stim training, and Mike Mentzer’s Heavy Duty training. On the surface, Bulldozer Training doesn’t necessarily look like any of these systems. Here is what I pulled from each…
Doggcrapp Training. Doggcrapp Training focuses on performing 3 sets to failure with a given weight, using a rest-pause system of 10-15 breaths between each set. Bulldozer training uses the same 10-15 breath rest-pause style, but does NOT have you train to failure.
Max-Stim. Max-Stim Training focuses on performing single reps, using just enough rest between reps to be able to perform another. In between ever rep, the weight is set down or racked. Generally, Max Stim Trainees perform 20 total reps for each of these rest-pause sets. Bulldozer Training uses the 20 rep per set scheme, but avoids the annoyance of having to rack the weight after every rep. Bulldozer Training also performs more mini-sets per exercises, which is pulled from max-Stim as well.
Heavy Duty. Mike Mentzer’s Heavy Duty training system focuses on high intensity lifting, often beyond failure. Like the Heavy Duty system, Bulldozer Training workouts tend to be shorter, more intense, and “beyond failure.” Though you do not train to failure with the Bulldozer system, You DO perform more reps in a set then you normally would be able to manage training one set to failure.
With Bulldozer training, I did not set out to create a new training system for the sake of being unique. I put together Bulldozer Training to fit my weight training needs.
Claims. I am not claiming that Bulldozer Training is the be-all, end-all system. Anyone who makes such claims are wrong, and generally trying to sell you something…themselves, an e-book, blah, blah, blah. I am also not claiming that Bulldozer Training is better then Doggcrapp, Max-Stim, Heavy Duty, etc. Bulldozer Training is a unique training style that you can add to your lifting tool belt. Feel free to borrow from it, mold it to your needs, and put it aside when it becomes ineffective. No training system works forever.
Training Splits. How should training splits be set up under Bulldozer Training? Anyway you like. Bulldozer Training is a system that focuses on 20 rep rest-pause sets. You can fit this into any training split you please. You can also perform as many different exercises per day as you please with Bulldozer Training. You can turn it into a high volume system (which i do NOT recommend – not a big fan of high volume), or you do a hit-and-run style of training, performing 2 different exercises per day, and getting out of the gym in under 30 minutes.
Sets. For a given exercise, pick a weight that you can perform 8-10 reps with. Without training to failure, do as many reps as you can, then rack the weight. Take 10-15 slow, deep breaths, grip the weight, and do more reps. (Again, lifting SHY of failure) Keep repeating this cycle until you hit 20 total reps for that set. There is no need to go beyond 20 reps, but if you still have gas in the tank on your last mini-set, by all means go over the 20 rep total. That’s it. Simple. Effective. And ball-busting.
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