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
Workout Description The following workouts are for general conditioning. They each contain at least four exercises, and are performed in rounds – or circuits. Rest only as long as needed between each circuit. Each workout has a target number of rounds you should aim for. Try to build up your conitioning slowly over time until [...]
When it comes to health and physical fitness you can, Start Small or Start Big, but Start Something! Are you ready to get fit? There is a constant clutter of health and fitness information supplied every day that can be frustrating for a beginner. Many people know nothing about health and physical fitness when they [...]
Yoghurt – The very word cools you down, especially in the warm summer months, when the heat is full on. Yoghurt is yummy, thick and creamy. It is a virtual treasury of zinc, calcium, Vitamins B1, B2, B6 and B12, protein and yeast. The wonderful nutrients and minerals in yoghurt protects your bones, fights off [...]
The Club Gourmet Delivery program is rated 4/5 Club Gourmet Delivery Review: Background Club Gourmet is an LA-based restaurant catering to those wishing to eat healthy, but not able to cook or looking for a delicious way to avoid cooking. The food is upscale; the chef is Yves Vacheresse, with a deserved world-wide reputation. The [...]
TRAINING: I cover every aspect of the game. A normal day includes one or two of the MMA disciplines, and a strength and conditioning session. Then, once all the work is done, a nice drive home.When and why did you start training for fighting? I had graduated college and was teaching high school Spanish. I [...]
- Jason Young
- fitness clubs
- Sam Stout
- Jake Shields
- Sean Shrek
- Alessio Sakara
- Jason Macdonald
- phil heath the gift
- Martin Kampmann
- Erik Koch
- Thiago Silva
- Court McGee
- mr olympia 2010 phil heath
- sport en fitness
- mr olympia list
- big ronnie coleman
- Carlo Prater
- ronnie coleman back
- phil heath wiki
- boot camp
- Carmen Electra Workout
- John Albert
- phil heath 2010
- Tyson Griffin
- 2008 mr olympia results
- Cameron Diaz Workout
- fitness clubs
- Bar Refaeli Workout
- Court McGee
Can I buy Creatine at a Vitamin Shop?
When shopping for supplements or vitamins to help you in your fitness lifestyle, it is essential that you only purchase that from ...
Which foods help boost my metabolism?
Eat a very small meal that includes fat burning foods every 2-3 waking hours; this will increase metabolism. In addition, drinking...
What is the proper dosage of Raspberry Ketone for weight loss?
After seeing an episode of the Dr. Oz show about the amazing power of my favorite red fruit, I had to do some research and see wha...
How do I monitor my heart rate during aerobics exercises?
Learn how to monitor your resting heart rate. This is the rate your heart is pumping when you are sleeping or sitting. It indicate...
What are the side effects of protein supplements?
Assuming that you're consuming a normal amount of protein and are otherwise healthy and normal, supplements will not have any unwa...
Influence the signs and symptoms of aging of testosterone levels
Testosterone is a hormone that is produced mainly in the testes of a man. It is an important hormone for men, as it helps their bo...
Shawn Johnson Lost 25 Pounds After ‘Hurtful’ Fat Talk
Gold medalist gymnast Shawn Johnson gained, then lost, 25 pounds during her three-year break from international competition, she t...
Nicole will compete in her first Olympia this year, and we haven't seen her on stage all year. She qualified for the Olympia by p...
Level lowering treatment of cholesterol
The most commonly used cholesterol lowering remedies are a variety of drugs, and in cases where cholesterol levels are dangerously...
Big Back Build
There's nothing quite as stunning as a well developed back: muscles twisting everywhere like a road map, wide lats like a jet plan...