MostMuscle.com- Vicious Variation

Vicious Variation by Mark-Anthony Bailey

This program is a variation of a classic accumulation program. It is rooted in basic compound exercises and is geared towards athletes with at least 2 years consistent training under their belt. Rookies certainly can attempt the program, but I would really recommend this routine for people with more experience in an effort to reduce the learning curve.

You will be armed with two workout routines; “A” & “B” which you will alternate on a 1 on 2 off cycle. Workout A is a classic heavy 5 x 5 compound exercise program.

Workout A: 5 X 5

15 minutes light cardio

Front Squat
Barbell Bench Press
Deadlift
Weighted Chin-ups

Choice of one abdominal and one calf movement 4 sets each 12-25 rep range.

Use a light warm-up set before each exercise as well as full body stretching to help reduce soreness and enhance recovery. Work your way up to the 4th set and then back off. I recommend this as by the 4th or 5th set, fatigue tends to set in and form can become an issue (especially at these heavy loads). As far as loading goes, use weights in your 3rd and 4th set very near or at your 5 rep maximum. You could do this on your 2nd set as well if you feel you are thoroughly warmed up at this point (take me a few sets to “awake up”).

An example performance could be:

Front Squat:
Warm-up with empty bar 15 reps

1. 5 x 135
2. 5 x 205
3. 5 x 225
4. 5 x 240
5. 5 x 225

Now here is the important part. You MUST log your work. Record each set and make personal notations as needed (too light, need more warm-up, rested too long etc). Also, calculate at home your total work done. In the front squat example, total work done would be 5150 units. This is your target number to beat the next “A” workout. Don’t waste your time calculating this during the workout, you can pretty much compare set by set from the previous entry.

Workout “B” is equally as challenging but in a different way.

Workout B: 5 x15

15 minutes light cardio

Leg Press
Dip
Weak point isolation movement * (e.g. Leg Curl, Bicep Curl, Lateral Raise)
Cable Row

Choice of one abdominal and one calf movement 4 sets each 12-25 rep range.

Although the repetition range is on the high side, this does not make is easy. Use loads that are normally challenging in the 10-12 rep range and perform 15. Use the rest-pause technique if necessary to complete each set, but the important thing is that you complete each set. Rest pause is particularly useful with the dips and cable row movements. Use the same logging/calculation method for this workout and attempt to beat the total work performed number each training session.

Be forewarned:

There are a few things to take into consideration before you tackle this program.

• It’s lengthy. Don’t let the simple design fool you. Between the cardio, ab/calf work and the amount of rest needed to perform each set at the necessary level, it can take 2 hours to complete. This goes against traditional methods of 60-90 minutes in the gym maximum, but breaking tradition sometimes can be good for you. The trade off here is that with the 1 on 2 off split, you are only in the gym 2-3 times per week.

• Adequate recovery is essential. That is why we use the 1 on 2 off split. Basically every 3 days is a planned overreach followed by 2 days of super compensation. I would not recommend this program if you are planning any other outside activities as this would slow your recovery and also hinder your performance during whatever activity you were doing.

• On that note be sure to use any and all recovery technique you like. My favorites include the foam roller, ice massage and active recovery on the off days such as walking.

• Obviously, at some point strength gains will no longer come in such a linear fashion. You should, with all things in place, be able to make good performance gains for at least 3-4 weeks. Once they stop coming, access possible reasons such as lack of sleep, stress, injury, or poor nutrition. If the reason can be address, do so and press on. If not, take a week off from training completely, regroup and then attempt for another 3-4 weeks.

• Make sure your nutrition is in line with your goals.

• Supplementation can help: Creatine, protein and beta-alanine can all help you through this program. I would also make sure you have something to drink during the training sessions to help keep your energy levels up (Gatorade etc).

• Be ready for some pain.

Mark-Anthony Bailey is the Editor-in-Chief of MostMuscle.com. As an Exercise Physiologist and competitive natural bodybuilder, his goals have been to ensure that his clients get the latest information on training techniques, nutritional guidelines and lifestyle modifications needed to obtain optimal health. He can be contacted at: markanthony@mostmuscle.com