I’ve long preached that you should do workouts that you enjoy. It’s actually pretty easy to make progress, and if you’re consistent about doing those easy things, you’ll soon be achieving milestones that put you far, far, far ahead of the general population.
And how do you know if you’re continuing to make progress with your easy, enjoyable training? You just keep track of some key benchmarks over time, including some standard workouts. If you keep improving in those numbers, you’re doing something right!
For example, easy running guru Maffetone has his athletes run a standard test workout periodically. They run three miles at a pre-determined, low heart rate: if their time improves, they know their aerobic base is improving.
One of my benchmarking workouts is the hike to my favorite camping spot in the Marijuana Highlands. It’s 15 miles of bad, steep terrain. On my first romp out there in 21 months ago, I took a pack weighing 45# (wet) and needed 7 hours to arrive in camp. When I got there I was delirious and sore all over, my feet looked like raw chicken breasts, and it took a long, painful time just to strip off my clothes and boots. On future trips I cut the hike down to 5.5 hours and didn’t wreck myself getting to camp, but it was still a substantial hike.
So I was blown away by my last trip. Despite taking it very easy, I arrived in camp an hour faster than ever before and fresh as a bowl of strawberries. This being my first big romp of the year, I assumed I would be tired and slow, but on the contrary it was barely lunch time and I was sitting in camp with hours of daylight left, tons of pep, and nothing to do.
So I packed up and did the whole thing in reverse! I spent 95 minutes eating nuts, swimming in the stream, and having coffee, and then I rucked up and marched all the way back. It was a joy! I didn’t push myself on the return march (and in fact had to slow down several times to keep my heart rate under control), but without trying I ended up equaling my best-ever time of 5.5 hours.
This was a huge surprise. I figured it would be possible to hike straight back, to save someone’s life or as a stupid stunt, but I supposed you’d have to do it on pure gumption and willpower.
But now I know better because I just did it, out of boredom and with a smile on my face!
Guest author “Dr. Smet” finishes his insider’s tour of the Russian sports science underlying Pavel Tsatsouline’s long-awaited endurance training manifesto, The Quick and the Dead. I follow Dr. Smet’s blog Girevoy Sport After 40to read about top-dog Russian coaching and research from a medical scientist who also practices what he reports on.
Before we start I have to make a disclaimer of sorts. Soviet sport scientists then and Russian scientists now often have fragmented interest and education in the field. Throughout his lectures Selouyanov makes statements that are debatable, to say the least, even though he doesn’t seem to have experience in the subject. For example, his view is tht the only way to increase the strength of the glycolytic muscle fibers is to lift maximal weights to failure. Therefore, if some powerlifters don’t follow that rule and still get strong – that must be steroids, no other explanation is possible. I am not qualified to argue the subject and am only conveying Selouyanov’s work, so take it or leave it.
So let’s get to the most relevant parts of Selouyanov’s teachings.
Muscle fibers Muscle fibers are loosely divided into three types, depending on the activity of the enzymes, in poarticular ATP-ase. Oxydative muscle fibers (type I) have slow ATP-ase, their speed of contraction is slow and they are resistant to fatigue. Glycolytic muscle fibers (type II) have fast ATP-ase, contract quickly and can be either resistant to fatigue (Type IIA) or not (Type IIB). For the purpoose of training muscle fibers can be looked at in the following way: Oxidative fibers – have mitochindrial mass that cannot be developed further. Each myofibril is surrounded by a layer of mitochondria. These fibers use fatty acids in the active state. Intermediate fibers – have lower number of mitochondria. As the result two processes occur during activity: aerobic glycolysis and anaerobic glycolysis. During activity lactate and hydrogen ions are accumulated, so these fibers develiop fatigue, but not as fast as purely glycolytic type. Glycolytic fibers – have no or little motochondria, so that anaerobic glycolysis predominates, with the resulting accumulation of hydrogen ions and lactate.
Factors that determine endurance
According to Selouyanov the difference in endurance can be fully explained by several factors. 1) First, the development of the oxidative muscle fibers. Among well trained endurance athletes oxydative muscle fibers comprise 90 – 100% of the total muscle mass, therefore they don’t produce lactic acid in excessive quantities that cause significant acidosis and the resulting decline oin performance. To the contrary, among untrained individuals 50% of muscle consists of intermediate muscle fibers which, during their progressive recruitment during exercise, accumulate lactate. 2) The second reason for better endurance among trained individuals is that their aerobic system switches on earlier, mostly because they have more oxidative fibers, so that the initial production of lactate is lower. 3) Trained individuals utilize lactate more efficiently. Mitochondria are capable of utilising piruvate, and in the oxidative fibers piruvate is produced from lactate. Fourth reason for better endurance – increased volume of the circulating blood. This, in turn, results in the reduced concentration of produced lactate. The role of the heart. Endurance training leads to the dilatation of cardiac ventricles. This, in turn, makes cardiovascular system more efficient, in the way that the same cardiac output – the amount of blood the heart is capable of pushing though per minute – is achieved by fewer contractions. Training of the heart is a separate topic and will not be discussed here.
Three types of exercises All types of exercises utilised for the training of grapplers can be divided into three types.
Dynamic, maximal anaerobic power, to failure – facilitate the development of myofibrills in glycolytic and intermediate muscle fibers
Stato-dynamic, of maximal anaerobic power (100%), to failure (pain) – develop myofibrills in the oxidative and intermediate muscle fibers
Dynamic and stato-dynamic, of maximal alactic power, done to less than ½ of the limit, performed the light local muscular fatigue, repeated after normalisation of acidosis – facilitate some increase of the myofibrills and mitochondria in the glycolytic and intermediate muscle fibers
Dynamic exercises of near maximal power (90%), done to less than ½ of the limit, performed till light local muscular fatigue, repeated after the elimination of acidosis – facilitate some increase of the myofibrills and mitochondria in the glycolytic and intermediate muscle fibers
Dynamic exercises of submaximal (60 – 80%) power, done to less than ½ of the limit, performed till light local muscular fatigue and repeated after the elimination of excessive acidosis – facilitate some increase of the myofibrills and mitochondria in the glycolytic and intermediate muscle fibers
All exercises of near or sub-maximal anaerobic power, as well as those of maximal aerobic power performed to the limit and causing excessive acidosis (pH < 7.1, lactate > 15 nMoll/L).
All other types of exercises have little useful effect for the development of endurance among grapplers. According to Selouyanov there are two ways to increase endurance and strength in skeletal muscle: increase the number of myofibrills and increase the number of mitochondria. Both are achieved differently in glycolytic (and intermediate) and oxidative muscle fibers, therefore we are left with four training modalities. In order to increase myofibrillar mass four factors must be present.
Reserve of amino acids in the muscle cell (provided by consuming protein)
Increased concentration of anabolic hormones as the result of mental strain
Increased concentration of free creatine in muscle fibers
Increased concentration of hydrogen ions
Increasing the number of myofibrills in the glycolytic muscle fibers. I suspect this part will make quite a few of us cringe. However, the goal of this post is to convey Selouyanov’s opinion on optimal training, so bear with me here. [Editor’s note: In effect, Selouyanov is about to ignore a core doctrine of Pavel Tsatsouline’s, namely the taboo against training to failure.] Glycolytic muscle fibers are activated when maximal muscular effort is required and no earlier. Therefore (according to the good professor), the growth of glycolytic muscle fibers can be achieved only by utilising weights of of maximal or near maximal intensity. The following conditions have to be present:
Intensity of maximal or near maximal intensity – more than 70% of 1RM
Exercise is performed to failure, i.e. to full exhaustion of CPn and achievement of high concentration of free creatine
Number of repetitions – 8 – 12. Last couple of reps have to be forced (with the help of a partner)
Rest – 5 minutes. Should be active, aerobic activity at HR of 100 – 120/min, this helps to utilise lactic acid
Number of sets: 7 – 9 if the goal is growth, 1 – 4 for tonic effect
Number of training sessions per day – one or two, depending on the intensity and athlete’s condition
Number of sessions per week – synthesis of myofibrills takes about 7 days, this is how long the athlete should rest after a training session done to the limit.
Myofibrillar hyperplasia in the oxidative muscle fibers The method for developing myofibrills in oxidative fibers is similar to that for glycolytic muscle cells. With the exception that exercises are performed without relaxation. In that case the capillaries in the muscle are compressed, limiting circulation and leading to the hypoxia of the muscle fibers and the accumulation of lactate and hydrogen ions. I suspect this works similar to the occlusion (Kaatsu) training that became somewhat popular in the recent years. Selouyanov believes that mostly slow/oxidative muscle fibers grow under these conditions – Smet. To get the idea of this method imagine a barbell squat. Except that it is performed in the way that doesn’t allow for the pause at the top, with incomplete range. This way the muscles are continuously contracted to one degree or another, and after 20 – 30 seconds you get the burn, which is the desired effect. The conditions for the efficiency of this method are as follows:
Intensity – medium: 20 – 40% of 1RM
No relaxation pohase during exercise, the muscles are continupusly contracted
Tempo and duration – slect the weight so that the athlete can perform 25 repetitions in 30 seconds. Last few repetitions should cause significant pain.
Rest – 30 seconds (active)
This exercise is performed in series of 3 – 5 sets. 25 reps in 30 seconds equals one set.
Number of series in one session: 1 – 2 for the tonic effect, 3 and more for growth.
Number of sessions per week – exercise is repeated in 3 – 5 days.
There is no mention of rest between series. I suppose it is several minutes, until the muscles feel relatively fresh. Selouyanov recommends doing exercises aimed at growing muscle fibers at the end of the training session and better in the evening. If other types of training is done after this the reduction of glycogen can negatively interfere with the protein synthesis and impair growth. Development of mitochondria in skeletal muscle Formation of mitochondria is controlled according to the principle of the functional criteria. According to this criterion, mitochondria that cannot properly function are eliminated. One of the natural factors leading to the destructurisation of mitochondria is hypoxia (e.g. being at altitude) and accompanying anaerobic metabolism. Similar processes occur during anaerobic training. Several generalisations can be made in regards to mitochondria:
Mitochondria are energy stations of the cell and supply ATP by aerobic metabolism
Mitochondrial synthesis exceeds the destruction during conditions of their intensive functioning (oxidative phosphorilation)
Mitochondria tend to appear in the areas of the cells where the delivery of ATP is required
Intensive destructurisation of mitochondria occurs when the cell is functioning at high intensity in the presence of anaerobic metabolism which leads to the excessive and prolonged accumulation of ydrogen ions in the cell
Based on the above it is possible to develop methods of aerobic development of the cell. Every skeletal cell contains three types of muscle fibers.
Those that are activated regularly during every day activity (oxidative)
Those activated only during training requiring moderate muscular activity (intermediate fibers)
Those that are seldom activated – only during maximal or near maximal effort, such as jumps, sprints etc. (glycolytic fibers)
In well trained individuals oxidative muscle fibers are maximally adapted. In other words, the number of mitochiondria in these muscles cannot be developed any more. It has been demonstrated that aerobic training at the level below anaerobic threshold in well trained athletes has zero value.
Therefore, in order to increase aerobic potential of the muscle fiber it is necessary to build structural basis – new myofibrills. New mitochondria will then develop around these myofibrills. There is a special methodology which has been tested: interval training using two exercises. For example, pushups and pullups from low bar (unloaded, so that the feet are resting on the ground).
General principles of such training are as follows:
Exercises are performed at low intensity, i.e. 10 – 20% 1RM
Exercise is performed at medium or fast tempo
Full ROM is utilised
Duration – until early signs of local muscular fatigue
The template – 5 – 8 repetition of one exercise is followed by 5 – 8 repetitions of another without rest – that is 1 set
No pauses between sets
Number of sets – 5 – 10 (determined by the degree of fatigue) – that’s 1 circle
Number of circles in a session – 1 – 5 (fatigue and is determined by the glycogen stores in muscle tissue)
Session done at maximal volume can be repeated after 2 – 3 days, after glycogen stores are restored
In our last post, we talked about “fragmenting the load,” a fancy way of saying that you should chop up your workload into small, easy chunks. Psychologically, you will enjoy it more, and physiologically it turns out that you can perform a much higher volume of work that way. (And volume is the magic variable for the lazy badass.)
Twenty years ago in a normal gym, if you were doing deadlifts, you stood out as an oddball. And if you deadlifted and did two sets of five, it was a dead give-away. To anyone else who followed Pavel “the evil Russian” Tsatsouline, it was as obvious as a facial tattoo saying, “Hey, comrade! I’ve been reading Power to the People!”
In his milestone book, Pavel said two things that were heretical in the American weight-training world of the 1990s, which was still ruled by the ideas of bodybuilders. First, he said that almost all of us—especially average people—should base our training on the deadlift. Not the mullet lift bench press and not the squat, but the much-feared, unjustly maligned deadlift. Second, and shockingly, he advised deadlifting almost every day. Bodybuilders would never dream of working a bodypart more than three times per week, at a maximum, and certainly not the deadlift. And many American powerlifters deadlifted at most twice a month. But Tsatsouline was coming from a different world, the world of Soviet sports science, with its time-honored technique of jacking up volume by using frequent workouts, modest weights, and lots of sets.
Specifically sets of five. In the Soviet tradition, five reps is almost a magic number. It occupies a sweet spot in the rep range. First, it keeps intensity modest. On a set of five, even if you go all-out, it’s hard to use much more than 80% intensity (meaning eighty percent of your 1-rep max). If you’re smart you’ll go even lower—mostly I’d stay close to 70%—but even if you get over-enthusiastic and add too much weight to the bar, as long as you’re doing sets of 5, you can’t overdo the intensity too badly. Think of the 5-rep set as a kind of circuit breaker that keeps intensity in the safe range.
Second, because sets of five are fairly short, you can hold good form. That is a very, very big deal. When people get injured while squatting, for example, you can usually blame it on fatigue. They’ll be 8 or 10 or 15 reps into a set, when the small postural muscles are tired and lazy, and their backs bow or their knees drift off track. Injury! But in a 5-rep set, you only need to hold your form and your mental focus together for considerably less than half a minute. Especially when using moderate weights. Less injury, less inflammation, and faster recovery. Over time, that means more volume, which means better training results. In sum, then, a five-rep set is short enough for perfect form and long enough to keep the weights reasonable.
So in Pavel’s first famous protocol, he prescribed just two reasonable sets of five, every Monday through Friday. Like most of his programs, he called for just “one pull, one press.” The workouts were short, lasting about 20 minutes, and refreshing. If you were following the program correctly, you really would end up feeling stronger and peppier at the end than the beginning. In fact, Pavel avoided even calling them “workouts,” which connotes exhaustion, and instead told you to call them your “practice sessions.”
Here as in all lazy badass programs, you avoid fatigue. To use another favorite metaphor, when you do fatiguing, high-intensity exercise, you are expending finite recovery resources, like withdrawing money from a bank account. It is fine to make a big “withdrawal” on game day, when something important is at stake. But you must not train like that regularly. In your day-to-day training, you deposit money into your account, with enlivening, invigorating practice sessions that are recoverable or even downright restorative.
Part 5 in our series “Tao of the Lazy Badass.” Find the first four installments here, here, here, and here.
You already know the First Law of the Lazy Badass: “Do a lot of volume while minimizing fatigue.” Today we teach you how to minimize fatigue.
When you accumulate volume (i.e. total reps), you’re depositing money in the bank. The deposits seem small and insignificant, but you make them often and with no sense of sacrifice. That’s important: we want you refreshed by your workouts and recovered quickly. That way you’ll crave your next bout of exercise—you dirty endorphin junky!—and you’ll be fresh and ready to hit the iron or the trail again ASAP. That is why the lazy badass minimizes fatigue.
Sounds great in theory. But how do you maximize volume without also building up fatigue? Get ready, because here comes the second big secret …
Fragment the load
“That’s pretty gnomic,” you might be saying. “WTF does that mean?” It means that you should space out the work. Chop it into bite-sized pieces.
Let me start with an example of the WRONG way to do a lot of volume.
In popular muscle media, there’s a renaissance in people writing about “German Volume Training,” the (in)famous bodybuilding protocol that, despite its name, probably originated in Hollywood with Vince Gironda, preceptor to the young Arnold Schwartznegger and “Iron Guru” of bodybuilding in the 1950s and ‘60s.
Vince taught trainees to rack up a lot of volume—so far so good!—but he made them hurry through that at a breakneck pace with very little rest. He prescribed a whopping 100 total reps per exercise, done in 10 sets of 10 with just 30-60 seconds of rest in between. That’s massively fatiguing. And you have to settle for using wimpy weights, because you can’t complete that protocol with even moderate poundages. And you will need days to recover from it. And it’s the opposite of fun and refreshing. It takes great willpower to do it even one time, and you will NOT look forward to doing it again.
Fatigue sucks, and that’s why it is contrary to the Tao of the lazy badass to rush through volume with little rest, a thundering pulse, and buckets of sweat. To delay fatigue and accomplish more total work, the lazy badass fragments the load by breaking it up into many short sets. Instead of completing your sets and reps quickly, space them out. For example, instead of blowtorching the muscles with high-fatigue sets of 10 reps, an aspiring lazy badass could do the following:
Set up a clock near your kettlebell / barbell / whatever. At the top of every minute, do an easy 4 reps. That might only take you 10-20 seconds, and that’s fine. Rest for the remainder of the minute. At the top of the next minute, do your next four reps. Keep repeating, making haste slowly. While your friend attempts the German Volume protocol with his trachea on fire, you’ll be happy as a clam. As the minutes tick by, not only won’t you tire out, you might actually feel stronger and zestier than when you started.
Your friend will be very lucky to complete his 100 reps at all; but you’ll cruise along contentedly, til after 25 minutes you’ve cranked out your 100 reps and gotten high on endorphins too. And if you start to tire before then and your heart rate starts to climb, no problem! Just drop down to 3 reps per minute. Or even 2 reps. There is no time limit here! Your only job is to accumulate volume, and there’s no penalty for doing it slowly.
This “on the minute” protocol is only one of the many proven ways for a lazy badass to fragment the load. In our next installment or two, we’ll talk about some of the other techniques. You can pick the one that suits your schedule and your pace the best. It makes little difference. They all follow the Tao of the Lazy Badass (which, once again, is to maximize volume and minimize fatigue) by breaking up the work into small, enjoyable packets with lots of rest smeared all over, like butter on pancakes.
Exercise is a tale of two variables: Volume (how much you do) and Intensity (how hard you do it). In weight training, Volume is the number of reps you did and Intensity is how heavy they were (as a percentage of your 1-rep max). In cardio, Volume is how many minutes or hours you ran, rowed, or rucked and Intensity is how high your heart rate was (as a percentage of your max).
You can describe any training session, or week or month or year of training, in terms of how much Volume you accumulated and its average Intensity.
And now pay attention, because this is the important part: In this country we prize intensity for some reason, but it is easier and more reliable, and much more enjoyable, if you leave the intensity alone and just accumulate volume. Put reps in the bank, and keep them fairly light. Put miles on the track, and keep them pretty slow. That is the Tao of the Lazy Badass.
By way of illustration, let’s examine Alexey Faleev’s very effective 5×5 program for “power bodybuilding” (getting big by getting strong). Faleev’s program works so well because it has you putting a lot of reps in the bank, day after day, week after week. Each session is manageable—up to 25 reps, mostly with moderate poundages—and you are fresh and ready for another session the very next day. By the end of the week, you’ve put in 105 quality reps with poundages that were heavy enough to be no joke but well within your capacities. By the end of the month, it’s 400+ reps. After 10 weeks, a thousandreps, of which fewer than twenty were very difficult, and none were more than 80% intensity (i.e. 80% of your 1-rep max). After five of those low-key cycles, you’ve get over a thousand reps each in the squat, bench, and deadlift, and you are a lean, solid dog.
All you did was show up to the gym every day, work up a very light sweat, and leave after 45 minutes. It was easy in terms of exertion, but you got much stronger. Why? Because the royal road to training success is to just accumulate Volume. And although you can skin that cat in several ways—we’ll cover most of them—all of them involve going pretty easy on Intensity so that you can come back and do it again tomorrow. That is why we say that Easy + Often = Badass.
“Like water, volume is soft and yielding. But volume will wear away rock, and it beats the crap out of excess fatigue. As a rule, volume wins over fatigue. This is another paradox: what is soft and voluminous is strong.”
from the lost training manual of Laozi (Lao-Tzu)
In the most original book on training in decades, Pavel Tsatsouline describes a certifiable badass, a special operations ninja-type whom he pseudonymously calls “Victor.” Victor combines a pair of already-extraordinary feats into an extra-extraordinary combination: he runs ultra-marathons of up to 100 miles AND he does pullups with an extra 160# hanging from his waist. That’s a freakish level of endurance and world-class strength, a combination so rare as to seem impossible. (As we have said before, strength and endurance are rivals.) That is what makes Victor an elite among the elite, a certifiable badass.
To reach those heights, Victor trains in a very special way: lazily. Or to be more precise, with low fatigue. From his amazing accomplishments, you might suppose that he spends all day exercising and puking his guts out. Nope. Most days he works out for all of 30 minutes, much of it with a 24kg kettlebell, which is strictly a “Joe Average” weight, and some pushups and pull-ups and yoga. He left behind even low-key barbell training long ago, explaining that when he deadlifted, “I felt my ego pushing me harder and faster than my body wanted to go. So I decided to limit myself to one kettlebell and two [steel exercise] clubs …”
As the core of his lethargic-looking super-routine, Victor runs … sloooooowly. Slowly enough to breath only through his nose, with rhythm and relaxation. He writes:
“The key is … the LOW INTENSITY. I use a heart rate monitor, and I stay at 60% to 65% of my [max heart rate]. This means that I am often walking on the hills. If I ran [faster], my recovery time would be much longer.”
Pavel and Victor are insistent: Victor is not succeeding in spite of his low-key training but precisely because he throttles back. Victor has perfected one way of applying the near-magical formula for productive and happy training: do as much work as possible while staying as fresh as possible.
Are those twelve words too much to remember? Then stencil this on your kettlebells, barbells, and running shoes: Volume Without Fatigue. That is the red thread that runs through many of the successful training philosophies out there, connecting disparate-looking approaches whose only apparent link is that they work well, and it is the subject of our next series, “Farewell to Fatigue: The Way of the Lazy Badass.”