: Variants

by Milko Georgiev

To calculate you stamina program use Stamina Calculator.

Depending on your goals, SPIDER STAMINA can be used at different average intensity and volume. Before you start, define your 1RM by doing one successful clean repetition with constant speed. Also, you may use your 3 or 4 RM (see RM table). Stay away from failure.

Singles

This variant is for skilled athletes! Singles will give noticeable gain to your strength. Your 1RM technique will become more stable. Use this variant for three weeks and take one week off. After that period continue with your weight training at lower intensity.

Average Intensity: 88.1%
Volume: 8.81 * 1RM
Density: 0,37 * 1RM

Set	% 1RM	Reps	Rest
1	100%	1	180 s
2	96.6%
3	92.0%
4	88.5%		90 s
5	88.5%
6	86.2%
7	83.9%
8	83.9%
9	80.5%
10	80.5%		rip ;-)

Doubles

Strength

S-Endurance

F-hypertrophy

E-hypertrophy

If Singles are too hard for you or you feel insecure, then use Doubles. This variant can be viewed as a lighter version of Singles and can also be used to improve your 1RM technique.

Average Intensity: 83.7%
Volume: 16.74 * 1RM
Density: 0,70 * 1RM

Set	% 1RM	Reps	Rest
1	95.0%	2	180 s
2	91.8%
3	87.4%
4	84.1%		90 s
5	84.1%
6	81.9%
7	79.7%
8	79.7%
9	76.5%
10	76.5%		rip ;-)

Constant Stamina

Strength

S-Endurance

F-hypertrophy

E-hypertrophy

This variant has the intensity of Singles and the volume of Doubles. This is the simplest and shortest variant. My personal favorite!

Average Intensity: 87%
Volume: 16.53 * 1RM
Density: 0,83 * 1RM

Set	% 1RM	Reps	Rest
1	87%	5	180 s
2		4
3		3
4		2	90 s
5		2	90 s
6		1	60 s
7		1	60 s
8		1	rip ;-)

Triples

Strength

S-Endurance

F-hypertrophy

E-hypertrophy

If you like Standard stamina but want more strength

Average Intensity: 81.9%
Volume: 24.57 * 1RM
Density: 1.00 * 1RM

Set	% 1RM	Reps	Rest
1	93.0%	3	180 s
2	89.8%
3	85.6%
4	82.3%		90 s
5	82.3%
6	80.2%
7	78.0%
8	78.0%
9	74.9%
10	74.9%		rip ;-)

Quadruples

Strength

S-Endurance

F-hypertrophy

E-hypertrophy

Abc...

Average Intensity: 79.3%
Volume: 31.72 * 1RM
Density: 1.30 * 1RM

Set	% 1RM	Reps	Rest
1	90.0%	4	180 s
2	87.0%
3	82.8%
4	79.7%		90 s
5	79.7%
6	77.6%
7	75.5%
8	75.5%
9	72.5%
10	72.5%		rip ;-)

Fives (Standard Stamina)

Strength

S-Endurance

F-hypertrophy

E-hypertrophy

This is all-in-one variant. It will give you strength, strength-endurance and hypertrophy.

Average Intensity: 76.6%
Volume: 38.30 * 1RM
Density: 1.53 * 1RM

Set	% 1RM	Reps	Rest
1	87%	5	180 s
2	84%
3	80%
4	77%		90 s
5	77%
6	75%
7	73%
8	73%
9	70%
10	70%		rip ;-)

Half Stamina

Strength

S-Endurance

F-hypertrophy

E-hypertrophy

This variant uses only first five sets of given stamina variant. This lowers the volume and makes accent over intensity of the session.

If for some reason you are deconditioned, then use Half Standard Stamina in the beginning of your new training period.

Average Intensity: higher
Volume: lower
Density: lower

Set	% 1RM	Reps	Rest
1	*	*	180 s
2	*
3	*
4	*		90 s
5	*		90 s

Optimal Stamina
 1. 1-2		1	reps
 2. 1-3		1
 3. 2-3		1
 4. 2-4		1
 5. 3-4		1
 6. 3-4		2
 7. 4-5		3
 8. 4-6		4
 9. 5-6		5
10. 5-6		6