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Bulldozer Training, Version 2.0
In the original Bulldozer Training system, I explored the muscle growth principles of controlled fatigue, higher time under tension, and higher intensity. If you recall, Bulldozer Training Version 1.0 was a combination of the following training system, without aspects that I viewed as non-vital:
Max Stim. The Max Stim system takes controlled fatigue to the extreme, advising trainees to rack the weight after each repetition. As soon as the trainee is ready for another rep, they un-rack the weight and perform another single rep. This one rep scheme is repeated until 20 total reps are achieved.
On paper, this is an awesome way to pack on muscle mass. But when the rubber hits the road, racking the weight after each rep becomes troublesome, if not dangerous, when performing heavy compound exercises. It actually becomes more of a workout just racking and un-racking the barbell for squats, bench presses, military presses, etc.
For this reason, Bulldozer Training abandons the controlled fatigue system of one rep at a time.
Doggcrapp Training. DC Training is a wonderful system. But I’m not a huge fan of training to failure numerous times during a brief and intense training session. I do not view training to failure with this frequency as a viable, long term approach to weight training.
For this reason, Bulldozer Training abandons the practice of training to failure.
So, now that we understand the road that lead to the creation of Bulldozer Training Version 1.0, let’s explore the next generation of Bulldozer Training.
Why a New Version? I successfully trained using the original Bulldozer Training system for many months. My joints felt great, and I always looked forward to the next workout. My strength was increasing workout after workout. I view everything about the first version to be a success.
So why the need for a second version? Experimentation and diversity. After a brief stint with a German Volume Training-like system known as Hyper Growth, I decided that I wanted to play with a slightly higher volume then in the original Bulldozer system.
Systems like German Volume Training and Vince Gironda’s 8×8 require performing a huge number of reps during a limited period of time. Generally in these systems, because of the brief rest between sets, you are reduced to using an ego-busting lower weight just to achieve all the reps required for each set.
I asked myself…what if we expand the rest periods as we progress through one of these higher volume type of macro-sets? The main flaw with high volume/short rest training is that it’s nearly impossible to hit the 8-10 rep recommendation on the last few sets… unless you are basically lifting weights that are as light as a feather.
I hate lifting light. I hate it. And accordingly, I hated training with German Volume Training, Gironda’s 8×8, and the Hyper Growth method.
So, Bulldozer Training Version 2.0 was born. It’s a high volume system that focuses on heavier weights, time under tension and controlled fatigue. Let’s dig into the nuts and bolts.
But before I do, I want to make something clear: version 2.0 was not necessarily devised to be better then version 1.0; it was created as an alternative. You can’t train using a single system indefinitely. I’m always asking myself…what next? This go around, version 2.0 was what’s next?
Expanding Rest Periods. The primary training principle of Bulldozer Training version 2.0 is expanding rest periods. Simply put, the longer you progress into a macro set, the greater your rest periods become between mini-sets. Sounds confusing? Let me clear up all the double talk.
In Bulldozer Training version 2.0, you perform 7 total sets for any given exercise, with limited rest between these sets. The 7 sets are known as a macro set. It’s basically one large set with brief, controlled fatigue periods of rest that allow you to regain strength.
Each of the individual sets within the macro set is known as a mini-set. So, if you are bench pressing, you would perform one macro set comprised of 7 mini-sets. Following this? I hope so.
In the original Bulldozer Training system, I explored the muscle growth principles of controlled fatigue, higher time under tension, and higher intensity. If you recall, Bulldozer Training Version 1.0 was a combination of the following training system, without aspects that I viewed as non-vital:
Max Stim. The Max Stim system takes controlled fatigue to the extreme, advising trainees to rack the weight after each repetition. As soon as the trainee is ready for another rep, they un-rack the weight and perform another single rep. This one rep scheme is repeated until 20 total reps are achieved.
On paper, this is an awesome way to pack on muscle mass. But when the rubber hits the road, racking the weight after each rep becomes troublesome, if not dangerous, when performing heavy compound exercises. It actually becomes more of a workout just racking and un-racking the barbell for squats, bench presses, military presses, etc.
For this reason, Bulldozer Training abandons the controlled fatigue system of one rep at a time.
Doggcrapp Training. DC Training is a wonderful system. But I’m not a huge fan of training to failure numerous times during a brief and intense training session. I do not view training to failure with this frequency as a viable, long term approach to weight training.
For this reason, Bulldozer Training abandons the practice of training to failure.
So, now that we understand the road that lead to the creation of Bulldozer Training Version 1.0, let’s explore the next generation of Bulldozer Training.
Why a New Version? I successfully trained using the original Bulldozer Training system for many months. My joints felt great, and I always looked forward to the next workout. My strength was increasing workout after workout. I view everything about the first version to be a success.
So why the need for a second version? Experimentation and diversity. After a brief stint with a German Volume Training-like system known as Hyper Growth, I decided that I wanted to play with a slightly higher volume then in the original Bulldozer system.
Systems like German Volume Training and Vince Gironda’s 8×8 require performing a huge number of reps during a limited period of time. Generally in these systems, because of the brief rest between sets, you are reduced to using an ego-busting lower weight just to achieve all the reps required for each set.
I asked myself…what if we expand the rest periods as we progress through one of these higher volume type of macro-sets? The main flaw with high volume/short rest training is that it’s nearly impossible to hit the 8-10 rep recommendation on the last few sets… unless you are basically lifting weights that are as light as a feather.
I hate lifting light. I hate it. And accordingly, I hated training with German Volume Training, Gironda’s 8×8, and the Hyper Growth method.
So, Bulldozer Training Version 2.0 was born. It’s a high volume system that focuses on heavier weights, time under tension and controlled fatigue. Let’s dig into the nuts and bolts.
But before I do, I want to make something clear: version 2.0 was not necessarily devised to be better then version 1.0; it was created as an alternative. You can’t train using a single system indefinitely. I’m always asking myself…what next? This go around, version 2.0 was what’s next?
Expanding Rest Periods. The primary training principle of Bulldozer Training version 2.0 is expanding rest periods. Simply put, the longer you progress into a macro set, the greater your rest periods become between mini-sets. Sounds confusing? Let me clear up all the double talk.
In Bulldozer Training version 2.0, you perform 7 total sets for any given exercise, with limited rest between these sets. The 7 sets are known as a macro set. It’s basically one large set with brief, controlled fatigue periods of rest that allow you to regain strength.
Each of the individual sets within the macro set is known as a mini-set. So, if you are bench pressing, you would perform one macro set comprised of 7 mini-sets. Following this? I hope so.
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