The Cashout Training Philosophy
My training is somewhat different, (surprise! surprise!) than most of the traditional training routines I see tossed around. I don’t do the standard 5X5 type of lifting and the sort. I couldn’t even guess the last time I did a single rep max on any lift. I've learned that for my goal, bodybuilding, these type of programs are not particularly efficient at pushing me toward my vision of what I want to become.
To understand my training philosophy, you have to understand one thing first. I have always, for all of my 27 years of doing this, trained to be a bodybuilder. That has always been my guiding vision. As such, I have never cared how much weight I could lift for a max. If one is training for bodybuilding, maxes don’t matter. You have to show someone how much you can lift. They can see for themselves how good you look.
So the first thing I can share with you about my training program is I never do low reps. Sets of 2,4, or 5 reps do very little for bodybuilding. I know, I know, someone will now point out “Ronnie trained with doubles and triples! Branch trains with doubles and triples!” Okay, let’s get something 100% clear, those guys are the exceptions not the norm in the upper ranks of bodybuilding. As I’ve said, I’ve been around this lifestyle for 27 years now and I can’t even begin to list all of the Pros that I’ve had the opportunity to meet and interact with over the years. Fact is 95% of them don’t train with doubles and triples, or work toward “personal records” on lifts. It is not productive for 95% of bodybuilders and the biggest problem with it is it causes injuries. If you want prove of that, go ask Ronine and Branch about injuries – backs, and triceps, and the list goes on.
So I do higher reps on my sets but that is not the only aspect of my training that makes it unique. I do lots of drop sets, super sets and even tri sets as part of my routines.
With that, I also do a lot of “pre-exhust” in my routines. By pre-exhaust, I mean supersetting an isolation movement with a compound movement. For example, I often do leg extensions to failure in the 15-20 rep range and then I’ll squat with 315 for 20 reps. That is a typically pre-exhust combo for me. This type of combo really forces the muscle to adapt to total different type of stress than the standard “straight set” style of training.
One other note about my training, I always start with the heaviest weight that I’ll use on an exercise on the first set. Knowing that this type of training quickly fatigues the muscle, I actually cut weight on each subsequent set after the first set.
This type of training moves quickly – I keep my rest times to a very minimum – max 2 minutes between sets. Additionally, this type of training really cuts down on the volume of sets that one needs to total waste the target muscle. For most big muscle groups, I do no more than 10-12 sets. Small muscle groups need no more than 5-6 sets.
So let’s take a look at a couple of sample chest routine I employ to give you a better feel for this style of training.
Chest – takes me about 30 minutes to complete
Dumbbell Flys – 90X10+, 85X10+, 80X10+, 80X10+
Supersetted with
Flat Barbell Bench to the Neck – 185X10+, 185X10+, 185X10+, 185X10+
Incline Barbell Press – 4 sets of 225X10+ dropsetted to 155X10+ reps
Supersetted with 4 sets of Bodyweight Dips
You can use this type of training method on most bodyparts but I’ll caution you. It is a very advance method for training. Typically, you have to have conditioned yourself first and foremost to stop worrying about how much weight you are lifting. Most guys never get past that issue. Remember, if you are bodybuilding, how much weight you lift doesn’t matter it’s how you look.
Next, you have to condition yourself to quit counting reps. Notice in all my sets I just list the reps as “10+.” That is because I never know the exact number of reps I might get per set. I only know I’m shooting for no less than 10 because that is where I get best muscle work. So you really have to learn to work to feel the muscle during each rep. You cannot focus on that if you are stuck on counting your reps.
Lastly, you have to condition yourself to put 100% effort into each rep and set. There is no racking the weight just because you hit 10 reps. You keep going to failure every set of every movement. That is why you just don't need more than 10 sets.
Also, it goes without saying my form on all my movements is flawless. I use a slow 2-4 seconds down motion and a explosive movement up.
So that is it. A short summary on my train methods.
My training is somewhat different, (surprise! surprise!) than most of the traditional training routines I see tossed around. I don’t do the standard 5X5 type of lifting and the sort. I couldn’t even guess the last time I did a single rep max on any lift. I've learned that for my goal, bodybuilding, these type of programs are not particularly efficient at pushing me toward my vision of what I want to become.
To understand my training philosophy, you have to understand one thing first. I have always, for all of my 27 years of doing this, trained to be a bodybuilder. That has always been my guiding vision. As such, I have never cared how much weight I could lift for a max. If one is training for bodybuilding, maxes don’t matter. You have to show someone how much you can lift. They can see for themselves how good you look.
So the first thing I can share with you about my training program is I never do low reps. Sets of 2,4, or 5 reps do very little for bodybuilding. I know, I know, someone will now point out “Ronnie trained with doubles and triples! Branch trains with doubles and triples!” Okay, let’s get something 100% clear, those guys are the exceptions not the norm in the upper ranks of bodybuilding. As I’ve said, I’ve been around this lifestyle for 27 years now and I can’t even begin to list all of the Pros that I’ve had the opportunity to meet and interact with over the years. Fact is 95% of them don’t train with doubles and triples, or work toward “personal records” on lifts. It is not productive for 95% of bodybuilders and the biggest problem with it is it causes injuries. If you want prove of that, go ask Ronine and Branch about injuries – backs, and triceps, and the list goes on.
So I do higher reps on my sets but that is not the only aspect of my training that makes it unique. I do lots of drop sets, super sets and even tri sets as part of my routines.
With that, I also do a lot of “pre-exhust” in my routines. By pre-exhaust, I mean supersetting an isolation movement with a compound movement. For example, I often do leg extensions to failure in the 15-20 rep range and then I’ll squat with 315 for 20 reps. That is a typically pre-exhust combo for me. This type of combo really forces the muscle to adapt to total different type of stress than the standard “straight set” style of training.
One other note about my training, I always start with the heaviest weight that I’ll use on an exercise on the first set. Knowing that this type of training quickly fatigues the muscle, I actually cut weight on each subsequent set after the first set.
This type of training moves quickly – I keep my rest times to a very minimum – max 2 minutes between sets. Additionally, this type of training really cuts down on the volume of sets that one needs to total waste the target muscle. For most big muscle groups, I do no more than 10-12 sets. Small muscle groups need no more than 5-6 sets.
So let’s take a look at a couple of sample chest routine I employ to give you a better feel for this style of training.
Chest – takes me about 30 minutes to complete
Dumbbell Flys – 90X10+, 85X10+, 80X10+, 80X10+
Supersetted with
Flat Barbell Bench to the Neck – 185X10+, 185X10+, 185X10+, 185X10+
Incline Barbell Press – 4 sets of 225X10+ dropsetted to 155X10+ reps
Supersetted with 4 sets of Bodyweight Dips
You can use this type of training method on most bodyparts but I’ll caution you. It is a very advance method for training. Typically, you have to have conditioned yourself first and foremost to stop worrying about how much weight you are lifting. Most guys never get past that issue. Remember, if you are bodybuilding, how much weight you lift doesn’t matter it’s how you look.
Next, you have to condition yourself to quit counting reps. Notice in all my sets I just list the reps as “10+.” That is because I never know the exact number of reps I might get per set. I only know I’m shooting for no less than 10 because that is where I get best muscle work. So you really have to learn to work to feel the muscle during each rep. You cannot focus on that if you are stuck on counting your reps.
Lastly, you have to condition yourself to put 100% effort into each rep and set. There is no racking the weight just because you hit 10 reps. You keep going to failure every set of every movement. That is why you just don't need more than 10 sets.
Also, it goes without saying my form on all my movements is flawless. I use a slow 2-4 seconds down motion and a explosive movement up.
So that is it. A short summary on my train methods.
