Strength, size and endurance in 25 minutes.

Why it works

Most people have the potential for great physiques. Most people waste that potential because they don't train intelligently. They jump from program to program, exercise to exercise. If they want to grow they use a hypertrophy program, if they want to shed some fat they use a cutting program — whatever, you get my point!

This training focuses on what your body is programmed to be: a hard, functional whole.

Some basics

Strength

Strength is a skill. It's the ability to generate a number of neural impulses in order to realize a movement. This conscious effort is controlled and limited by a system which keeps a log of all of your successful and unsuccessful attempts to execute a movement with a given load. The more successful and the fewer unsuccessful attempts you have, the more likely that system is to allow you to use the same or higher load with that same movement.

Do you want to be stronger? Then work with higher intensities — 85% and higher. Use a 3 minute rest interval. If you give your nervous system great tension it will adapt for greater tension. Longer rest intervals will keep you from burning your nervous system out and losing your drive.

Hypertrophy

We all want it, and even if we don't want it (c'mon, are you serious?) we all need it at some point in our training. It's your body's attempt to adapt to training stress by enlarging the muscle's contractile units. You can't get bigger lifting light loads.

I designed SPIDER STAMINA with more than half of the sets over 75% intensity. The lowest you go is 70%, since lower intensities have been proven ineffective for functional hypertrophy. You will also use these lower intensities when your muscles are already exhausted from higher intensities, adding extra stimulus for growth.

SPIDER STAMINA explained

SPIDER STAMINA is for trainees who are already experienced with compound movements. I do not recommend it for absolute beginners, since they lack the neural ability and intramuscular coordination to execute the movements correctly at the given intensity for the recommended number of sets. Every set takes you to your maximum ability for that set, and handling that requires experience.

Each set forces you to work at your maximum possible intensity for the given repetitions, developing your ability to recruit a maximum amount of muscle fiber. If the first three sets make you stronger because you use heavy hardware, all the sets use maximum software abilities. Strength is a skill.

Exercises

SPIDER STAMINA uses compound movements. Choose compound exercises for both upper and lower body:

• Squat
• Deadlift
• Lunge
• Pull-up
• Dip
• Military press
• Side press
• Curl & Arnold press
• Cable push-pull
• Full contact twist
• Renegade row

Training intensity

SPIDER STAMINA uses intensities that let you do every next set with the maximum possible load. Most programs use "climbing weights", and when you reach the top you are already too exhausted for a real maximum-intensity attempt. In a stamina the weights go down, so you use your RM at the start and in every following set. Some authors call this a reverse pyramid.

First, determine the loads using the table. A good starting point is your 3RM or 4RM. 1RMs are usually mentally hard and end up lower than the estimated 1RM. Of course, if you are a gifted lifter and prefer 1RMs, use your 1RM results.

On weighted pull-ups and dips subtract the weight of your forearms — approx. 5 kg.

Body weight (BW) = 80 kg; 4 reps with 20 kg on the belt

1RM            = ((BW − 5) + 20) / 0.90       = 105.6 kg
Belt @ 87%     = (105.6 × 0.87) − (BW − 5)    = 16.8 kg

Rest intervals

Rest intervals are based on intensity. The first three sets develop your strength and use 3 minute rests — you are fried and need a break. The following sets are at lower intensities and allow shorter rests of 90 seconds.

The SPIDER STAMINA pattern

You will do 10 sets of 5 reps:

How to proceed

Take a week off training before starting SPIDER STAMINA.

I recommend that you complete 25 training sessions (each full training session is two staminas — upper and lower body — on the same day) and then take a break, whether you choose to continue with SPIDER STAMINA or move on to a different program.

How to progress

If you feel you can finish the last two sets at 73% of your 1RM, add 3% to your original 1RM and use that load in the next stamina.

If you can't complete all the sets because you end up using lower intensities earlier in the training session, you have more strength than endurance. This could be genetic fiber-type dominance, or an effect of your previous training goals and experience. If you have to use 70% before the 9th set, complete two sets at 70% and call it a day. Decrease your 1RM by 3% before your next stamina.

Using SPIDER STAMINA to break a plateau

You can put a stamina inside your current training to break a plateau. Place one stamina at the beginning of your training session and continue with your usual training after that — if the squat is your priority, do a squat stamina first.

You will need to modify the rest of your training session, since you will most likely lack the ability to work on any overlapping exercises. A squat stamina fits perfectly within an upper-body day. If you are using SPIDER STAMINA to improve one movement, use it for as long as you feel appropriate.

Feedback

Most people report fat loss and increased endurance as side effects of the program. They also report improved concentration and better exercise form, and feel better prepared for 1RM attempts. A lot of people like the simplicity of the training.

Sample training programs

You have two options:

1. Use only SPIDER STAMINA to become stronger and bigger for a total of 25 training sessions — two exercises per session, plus any accessory exercises that match your goals.
2. Incorporate a stamina into your current training and excel at the chosen exercise.