Article written by Marshall and Brandon
I’m about to drop some super secret LBEB knowledge on your ass. We here at LBEB have been writing a lot of programs lately and we keep running into an issue with the athletes we write for. We keep hearing “LBEB programming is such low volume how can this possibly work?”. When we hear this we instantly recognize an athlete that is not following the program we wrote exactly as it was written. Why you ask? Because we make small jumps in LBEB programming and if the jumps are made properly the volume is actually very high.
When I say jumps I mean the increments in which weight is added to the bar. In our programming we are firm believers in not “double training” movements or putting in movements that are just added for the sake of adding more work. Confused? Here’s an example: if you are interested in making your overhead press get bigger we believe that to effectively do so we must TRAIN YOUR OVERHEAD PRESS. Not your triceps, not your bench, your overhead press. So what we do is we choose an overhead movement, lets say push press on an Olympic bar, then we train the hell out of that movement by recommending that the athlete increase the weights by very small increments. So we might say “doing doubles and making no more than 10lb jumps work up to a heavy double”. At this point the athlete may think “only a double, that’s not very much”, but if she/he does it correctly it will look like this (all in pounds) 45×2, 55×2, 65×2, 75×2, 85×2, 95×2, 105×2, 115×2,125×2, 135×2, 145×2, 155×2, 165×2, 175×2, 185×2, 195×2, 205×2…..etc. At this point the athlete has done 17 doubles to reach a solid double at the end of that much work, and if 205 is the top set roughly 7-8 of these sets have been working sets. That’s a lot of volume.
We do this because we believe that rather than waste energy on another movement we should focus it on the movement we want to increase. Do we stop there? No. Do we add accessory work? Yes. For accessories we feel again that we should train the movement we want to increase. After our initial or “main” movement we will usually switch to a partial of that movement we just trained. For an Olympic bar push press our accessories might include lockouts from the forehead using a similar set rep scheme as our main movement, or seated lockouts with no back support, etc etc. The accessory movement matches up to our main movement to keep focus on what we are trying to increase. We don’t immediately go to bench, we’re not trying to increase our bench, we keep our focus and energy where it needs to be.
Our final movement or movements that we add are usually a high rep low set scheme of a movement that will help the main movement by keeping the body healthy. Using the push press as an example again our final movements might be high rep close grip bench press and high rep push downs. The high rep cg bench is chosen because it adds muscle mass to the chest and triceps which will help round out the shoulder girdle thereby reducing risk of injury and the high rep push downs are chosen because they do the same thing for the elbow/triceps area. Our set/rep scheme for cg bench might be sets of 10 to warm up then hit one set of max reps with “x” weight. Then with push downs we might use a 3 sets of 25 reps scheme.
All in all our style of training is actually pretty high volume. Remember though our focus is not hypertrophy training nor is it endurance training, it is strength. We at LBEB have had great success using this style of training and it shows in our lifts. Hit us up if you want us to apply this to your training and I promise you will see great success with it as well. Peace out sauerkraut!*
*This protocol applies to the personalized LBEB programming. For the Olympic programming on the website, larger jumps should be made as the working sets are the meat n taters of the workout.