For more information on the Bulldozer style of training, please read:
Bulldozer Training: A Rest-Pause Muscle Building System And Tool
Several years ago I began to play around with rest-pause training. I would load up the bar, knock out a set, and rest for only a very short period of time before performing another set. It didn’t take long for me to realize one thing…rest-pause style training was both brutal and effective.
I was spending less time in the gym training but waking up with an incredible amount of DOMS (muscle soreness). Limiting rest between sets was also making my workouts far more engaging. I had no time to stop and think. Every workout felt like warfare. I would crush it, rest for a short period of time (never fully recovering), and get after it again.
Bulldozer Training Basics
Bulldozer training is structured around the following principles:
Limited Rest Between Sets. Rest between sets is typically 15 to 30 seconds, but can run as high as 60 seconds for certain compound exercises, or for extended set schemes.
Shorter, But More Intense Workouts. Because of the restricted rest between sets you will spend less time in the gym on any given day, but your workouts will have a greater “per rep” intensity*.
Fewer Exercises Per Bodypart. You won’t need 4 to 5 (or more) exercises to hit a bodypart hard. Bulldozer training uses a higher number of sets per exercise than most workouts, so you will generally use no more than 2-3 exercises for a given muscle group.
Weight Progression Using Rep Goal Totals. You will add up the total reps performed for a given exercise, and if it reaches a predetermined goal, weight will be added the next time you perform this lift.
Mini-Sets and Macro-Sets. Groups of sets for a given exercise are called mini-sets. They are distinguished with a different nomenclature because they are not performed like most sets, when fully recovered. Macro-Sets are groupings of mini-set clusters.
No Failure. Do not train sets to failure. Stop every mini-set when you feel like you may fail on the next rep. If you are not sure, stop the set and rack the weight.
Same Weight. Use the same working weight for each mini-set of a given exercise.
*Intensity in this context does not relate to absolute strength, but rather the burden placed upon a muscle as it relates to muscle fiber unit recruitment.
Bulldozer Set Example and Explanation
Bulldozer sets use the following style of annotation:
Bench Press x 7 with 30/30/45/45/60/60
For this example, you will perform 7 total sets using the following rest periods between sets:
Perform set 1, then rest 30 seconds
Perform set 2, then rest 30 seconds
Perform set 3, then rest 45 seconds
Perform set 4, then rest 45 seconds
Perform set 5, then rest 60 seconds
Perform set 6, then rest 60 seconds
Perform set 7. Rest, then move on to the next exercise.
Rep Goal System
Bulldozer training utilizes the rep goal system. The rep goal system is a progression approach I developed that tells you when it’s time to add weight to a particular exercise.
The rep goal system works like this…you simply count the total reps performed for a given Bulldozer exercise, and when this total reaches the predetermined “rep goal”, you add weight to that exercise the next time in the gym.
When to Add Weight – Add weight (the next time you perform this exercise) when you reach the rep goal total for a given exercise.
I do not recommend adding more than 5 pounds to a lift at any given time. There is no need to rush. Remember that muscle building is a marathon, not a sprint. Adding 5 pounds per week might not seem like much, but it could theoretically move your bench press from 135 pounds to well over 300 pounds in a given year. Obviously, this is not likely to happen, but the point remains…trust the process and add only 5 pounds per lift.
Finding a Starting Weight
When trying to find a starting weight for each exercise, pick something you could easily perform 10-12 reps with.
Bulldozer training is deceptively simple. Try a moderately light day to get the feel of the system before going full speed ahead. Resist the urge to add volume or exercises. Trust the process and train with common sense. The combination of rest-pause training and progressive resistance will yield some fairly impressive muscle.
Bulldozer Training 4 Day Workout Split
Day 1 – Chest and Triceps
Day 2 – Back, Biceps and Abs
Day 3 – OFF
Day 4 – Shoulders, Traps and Forearms
Day 5 – Quads, Hamstrings, Calves and Abs
Day 6 – OFF
Day 7 – OFF
When most people think of eating healthfully, one of the first options to come to mind is a salad. But what about something as hearty and filling as chili? Can that be a healthy option? You bet! It’s conveniently prepared in a single pot and versatile enough to please nearly any palette, from meat eater [...]
Why is it that famous actors receiving a 7-figure salary still have to go to casting calls before they are given the part, but healers and clairvoyants often expect you to pay them to experience what they do without any guarantee? Healers are a lot like actors. We have a very important role to play [...]
‘Breakfast is the most important meal of the day’ is one of the most common phrases that you will hear when it comes to any discussion pertaining to food and an individual’s dietary requirements. However, studies have shown that this is more than simple talk and that there is a large element of truth to [...]
The BodyTrim program is rated 3/5 BodyTrim Review: Background BodyTrim promises fast and permanent weight loss. The website features a community and an introduction to the BodyTrim system. BodyTrip promises to let you eat all the foods that you love. They claim that dieters lose 6 kilos in the first week. In fact, they also [...]
Everyone knows that the key to successful weight loss is a combination of regular exercise, healthy eating and a positive mind. There’s no point working out five days a week if you’re going to give in to temptation and inhale three kebabs and a packet of Tim Tams when you get home. Healthy eating doesn’t [...]
- mr olympia wiki
- Jason Macdonald
- John Albert
- golds gym
- TJ Waldburger
- Chris Evans Workout
- how to gain muscle
- Robert Downey Jr Diet
- Ben Rothwell
- weight gain
- Oli Thopson
- Cameron Diaz Workout
- Evan Dunham
- Brad Tavares
- Mark Hominick
- Rachel McAdams Diet
- phil heath training routine
- workout routine
- best workout
- how to gain weight
- Ben Rothwell
- Britney Spears Diet
- fitness health club
- Phil De Fries
- bodybuilding clothing
- Merisa Tomei Workout
- jay cutler bodybuilder 2010
- Vin Diesel Diet
- mr olympia 2009 results
Glute Bridges on the Balance Pad
Lie on your back on a mat or on the floor with your heels on a balance pad. Your arms should be relaxed at your sides. To make t...
What are some good methods for weight control?
One common problem that occurs for all body types is weight control. Learning how to control your weight is a difficult and a long...
How Many Calories Do I Need To Intake to Lose Weight?
How many calories do I need to lose weight? If you have ever asked yourself the how many calories do I need to lose weight questio...
Is weight lifting the best way to gain muscles?
The best way to gain muscle is through weight lifting! If you want to truly gain muscle you need to train heavy, if you are doing...
What are 6 good tips for losing weight?
Come off that and do this instead: If your looking to lose weight the healthy way as in keeping it off restrict your calories t...
Chlorella benefits for health
What is Chlorella? Chlorella is a single celled water algae found in fresh water source. The term chlorella is derived from the Gr...
Torticollis refers to a category of disorders that result in an abnormal twisting or extension of the neck muscles. The neck begin...
Fruit & Contest Prep Don’t Mix-Fact Or Myth
Fruits Don't Make You FatFirst, I've never heard of fruits making anyone fat. Now this is an anecdotal statement, but now let me h...
Getting Big Safety Tips
1. Warm Up ThoroughlyBefore you start hitting your target weight with six to eight reps, it is essential that you warm up the musc...
Weight loss- rapid
Rapid weight loss occurs whenever caloric intake is significantly reduced. Eating less and exercising more are the keys to losing ...