What are the basics of Abbreviated Training

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What are the basics of Abbreviated Training

by Craig
(Minnesota)

Josh, I've come across several references to Abbreviated workouts, but the author was assuming I knew fundamentals of what Abbreviated training is.

Overall, the positives seem really compelling.

But I found your website while trying to get some questions answered:

What exactly makes an Abbreviated workout abbreviated?

It sounds like using only a few whole body exercises. But is it also very limited sets (like 2 or 3?) Or is it limited reps (less than 10 for example?) Both? What would I be aiming to accomplish with each set per exercise?

Does this work like circuit training, or do you complete all sets on a given exercise before moving on to the next.

All explanation will be greatly appreciated. Thanks.

Craig

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What are the basics of Abbreviated Training

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The Basics of Abbreviated Training Revealed...
by: Josh -- Author WLC Program

Part 1 of 2 Answer to Your Question:

There's not really a fine line drawn between abbreviated training and 'normal' training. Abbreviated training is lower volume of work, lower frequency of training, or both.

The definition of abbreviated training is different for each person. If you're body is accustomed to working out 5 times per week with 30 total sets each workout, then a workout program as found in the WLC Program will be an abbreviated routine. The WLC Program uses workouts 3 to 4 times per week at about 45 to 60 minutes each. I do not consider that to be abbreviated training for most people.

My definition of abbreviated training for most people would be 2 to 3 workouts per week at 30 minutes each workout.

And yes, abbreviated training will definitely ONLY use compound weight lifting exercises so you work more muscle per workout. There won't be many kickbacks, dumbbell flyes, lateral raises, concentration curls, or any other isolation exercise. There can be a few isolation exercises depending on your goals, but probably not very many.

An abbreviated workout program will consist of exercises like Barbell Squats, Bench Press, Pendlay Rows, Overhead Press, Deadlifts, and other exercises that use HEAVY weights. Exercises that allow you to lift heavier weights use more muscle mass and are great compound exercises.

Why do abbreviated workout programs work well?

They allow you to rest and recover even more between workouts which is a HUGE advantage. Many people need more rest because other parts of their program aren't optimal. For example, some people have horrible diets... this decreases rest and recovery between workouts. Instead, the person should improve their diet first.

Another example... people push it too hard with each exercise and even go beyond failure when they don't need to. To compensate, they take up abbreviated training and get better results because they have more time to rest and recover from the extra fatigue and stress they put on their body.

Answer continued in Part 2...

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Basics of Abbreviated Training Part 2...
by: Josh -- Author WLC Program

Another huge advantage of abbreviated training... one reason I've done abbreviated training in the past: Saves Time. I've had times in my life where I've been VERY busy BUT I always made time for working out. Abbreviated training helped me make it through those busy times and really gave my body a break during the times of higher stress in my life.

You asked about sets and reps...

This will vary too. There is no fine line drawn there either. Anything that allows you to workout in about 30 minutes with compound exercises will work great. The key to getting results with any workout is progression... as long as the program is designed to increase the weight each workout, the abbreviated program will work great.

For example, let's use Squats as an example:

Week 1, Workout 1: 135 pounds for 6 reps
Week 1, Workout 2: 145 pounds for 10 reps
Week 2, Workout 1: 155 pounds for 15 reps
Week 2, Workout 1: 165 pounds for 15 reps
Week 3, Workout 1: 175 pounds for 15 reps
Week 3, Workout 1: 185 pounds for 15 reps
Week 4, Workout 1: 195 pounds for 12 reps
Week 4, Workout 1: 205 pounds for 12 reps
Week 5, Workout 1: 215 pounds for 12 reps
Week 5, Workout 1: 225 pounds for 12 reps
Week 6, Workout 1: 235 pounds for 8 reps
Week 6, Workout 1: 245 pounds for 8 reps
Week 7, Workout 1: 255 pounds for 8 reps
Week 7, Workout 1: 265 pounds for 8 reps
Week 8, Workout 1: 275 pounds for 5 reps
Week 8, Workout 1: 285 pounds for 5 reps
Week 9, Workout 1: 290 pounds for 5 reps
Week 9, Workout 1: 295 pounds for 5 reps
Week 10, Workout 1: 300 pounds for 5 reps
Week 10, Workout 1: 305 pounds for 5 reps

See how the weight increases over the course of the 10 week program? The reps decrease to allow you to continue increasing the weight without much trouble. This is the EXACT strategy used within the WLC Program that I developed.

As long as you are making weight increases with ANY abbreviated program, you will make progress. Of course, this also depends on your diet, water intake, rest and recovery, sleep, stress levels in your life, testosterone levels, etc.

You also asked about circuit training... that is also not set in stone. I prefer doing all sets of a given exercise but it can be done in circuit training fashion too.

If you want me to put together an abbreviated program for you, I would be glad to do so. I will do it right here on this page if you want... no charge at all. Just let me know. Thanks for asking the question and visiting the site. I hope you've enjoyed it so far. And please let me know if you have other questions... very glad to answer them for you.

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follow up
by: Craig

Thanks! This really helps.

I'm thinking I want to give this a try for a while. I've begun reading Beyond Brawn, by Stuart McRobert, and I'm getting pretty motivated to make the switch. Especially because I have a lot of demands on my time. I'm also realizing that for most of my weight training life, I have seldom allowed my body enough recovery time to maximize gains.

McRobert's talk about progressive weight and reps is similar to what you laid out. However, specifically with squats only, he believes in working up to high reps and continuing with those aprox 30 reps as you gain strength. Not sure why one would benefit from high reps in the squat specifically over other exercises.

Also, in my current small town gym, the mini-discs McRobert talks about are not provided. He argues for always adding SOMETHING even if you can't add 5lbs from your previous workout -- then add 2lbs. Can you tell me where I could get a few 1lb or 2lb or 2.5lb discs for myself to take with me?

I would really appreciate working out a training plan with your help. But to start, I have to tell you about 2 limitations. About 5 years ago I had major back problems -- 2 ruptured discs. I've taken care of myself since then and haven't had repeat problems -- but I'm nervous about the deadlift & power clean. I know I can still squat with good form. Also, after years of bad form and inadequate rest, I damaged my left shoulder (cuff). Phys Ther. says I can overhead press, and do dips, but no bench and no butterflys.

I'm looking at these 5 compound exercises: Overhead press, pulldown/chin, dips, seated row, and squat. I'm thinking I'll work out 3 times every 2 weeks. Monday Friday Wednesday - repeat. How's that sound?

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More on Building Muscle and Strength
by: Josh -- Author WLC Program

You got me too on the 30 reps for Squats and not other exercises. Not sure why he picks 30 reps as that seems a little excessive to me BUT I'm sure it works well.

High reps do have their benefits, but I consider 15 reps to be 'high' reps. 30 reps would make you lower the weight considerably. Never tried 30 reps before or know anyone that has... might work well. Any rep range is good as long as you make progress within that rep range.

You should try a product called plate mates. Link to them is here: Plate Mates. Plate Mates are magnetic and attach to the Bar or the Weight Plates. There's no need for the doughnut style plates any more as these are magnetic. There are different weight amounts as you'll find at the link above.

With the type of programs I design, you don't need the small weight plates as much.

Here's a tip for you...

Smaller weight increases and working higher to your maximums is better for strength gains. Larger weight increases between workouts build muscle much better than small increases. As you may already know, you need more strength to build larger muscles and larger muscles to build more strength. So they go hand in hand.

For example, let's say your maximum squat is 275 pounds for 5 reps. For the upcoming 10 week cycle, you want to reach a new max of 315 pounds for 5 reps. If you started out with 265 poounds and 5 reps and increased a few pounds each workout, you will build strength faster. If you start out with 95 pounds for 15 reps and increase the weight by 10-20 pouunds each workout, you will build more muscle than strength. You'll get some of both... but one will be more than the other depending on the weight increments in between workouts.

I opt for larger weight increases and working farther away from your maximum most of the time so you can use larger weight increases in between workouts. But every so often, I use a program I designed for strength gains so I can focus on gaining strength to start the fast muscle building again.

The plan sounds good to me. Be careful with the overhead press and your back. Make sure you don't arch your lower back excessively when the weight gets higher. If you have the extra time, I would do 1 arm dumbell overhead press (one arm at a time) to take pressure off your lower back. I would also do 1 arm dumbbell row instead of cable row but that takes a little extra time too and I know you are wanting to save time. Also, choose pull ups and chin ups over pulldowns. Dips are a better chest exercise anyway in my opinion than the bench press.

What type of rep ranges are you planning? Do you want to build muscle more than strength or do you want to focus on strength?

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