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
The reverse crunch has as many variations as there are people who try this exercise. The procedure cited here is similar to the procedure that was used in the San Diego State University study. Benefits Helps to stabilize and support our backImproves our physical appearance Pros Workout is easy to learn and doNo [...]
Essential Oils for Skin Care Treatment: If you are particular about your skincare regime, you might want to ditch chemical laden cosmetics for a healthier option: natural skin oils. Natural oils are rich in organic healing constituents. Application directly results in numerous benefits for skin. These oils for skin care also nourish the skin [...]
Ingredients: 1 lb. grouper*, cut into four 4-ounce pieces (halibut, seabass or red snapper may be substituted)1/2 cup dry white wine3 cups tomatoes, diced1 cup onion, finely chopped2 garlic cloves, minced1/4 cup fresh basil, chopped or 4 teaspoons dried basil1 Tablespoon Kalamata olives, minced1 Tablespoon olive oil1/8 teaspoon salt1/8 teaspoon black pepper1/4 cup dry breadcrumbs, [...]
Multi vitamins are one of the most popular health and fitness supplements around. Even people who are not really into their fitness tend to purchase these supplements. A lot of my friends take a daily multi vitamin but would never consider purchasing protein shakes. I myself started purchasing multi vitamins when I moved out of [...]
Cancer is an aggressive and progressive disease that is one of the leading causes of death in human beings. Cancer can occur in any part of the body and is usually named after the part of the body where the primary problem has occurred. Cancer usually develops as abnormal cells that form in a region [...]
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...
How do I gain weight?
The first step to gaining weight is to set up a plan to do so A solid plan can and will go a long way. A good plan will keep you ...
Does startivng myself help me lose weight?
Starving yourself is NOT healthy, but WILL show results. Your metabolism is very smart, but very easy to trick. If you really want...
What type of workout routines do UFC Fighters do?
The secret to what makes up a great UFC workout routine is not the same as one who is try to put on mass. If you are a MMA fighte...
What are the pros and cons of weight training?
As to any exercise there are the pros and the cons, the advantage and disadvantages. When it comes to weight training the first di...
2012 Olympia Weekend: Interview With Nicole Nagrani The Defending Champ
Defending Bikini Olympia champion Nicole Nagrani has never finished lower than third as a bikini pro. This 20-year-old MET-Rx athl...
Goldenseal-Clayton’s Health Facts
1. What is it and where does it come from?Goldenseal, an herb native to North America, has a wide variety of uses. The root and rh...
Weight loss: during in menopause
Menopause is typically defined as the complete stoppage or cessation of the menstrual periods in women for a continuous period of ...
Mass and cardio gains
Among the numerous never-ending debates in the field is the question of whether or not cardio/aerobic type activity should be perf...
Remedies of spotting after period
Brown spotting after periods is very common among women. Almost all women have experienced spotting at one time or another in thei...