Venom Training System: Low & High Rep Bodybuilding

Venom Training

When an individual plans for their workout they typically decide between either a low repetition, heavy weight blueprint or high repetition, low weight. In comes my Venom Training System.

This system combines both low repetition, heavy weight AND high repetition, low weight workloads into one intense session. Excited yet? You should be!

Instead of the ordinary 4-5 sets, there are 8 solid sets you will be challenged with. The first four sets will stimulate the fast twitch muscle fibers with reps of 7,7,5 and 3. Lastly, the final four sets will tap into the slow twitch muscle fibers with reps of 45, 35, 25 and 15.

The reason for going so high with the reps towards the end is because during the test trial of the VTS, I felt as if I was limiting the possibilities of pushing the envelope of endurance training. I really wanted to make the final stretch of the VTS as challenging as possible requiring an individual to recruit more intensity for a greater overall workout.

Now what weight exactly will you be using to bang out these hard fought reps you ask? Here’s the answer.

The first four sets will be broken down into percentages based off your 1RM (1 rep max):

• 75%
• 80%
• 85%
• Finish with 90%

Your final four sets will follow the same protocol but with the percentages of:

• 30%
• 35%
• 40%
• And 45%.

You begin with the heaviest of weight to avoid injury down the line as you may experience fatigue while the reps seem to go on endlessly.

Venom: rest between sets

The amount of time you will rest in-between sets is based entirely on your goals. If your primary focus is increasing muscle mass, rest up to 1 minute in-between your sets. If you’re looking to up your strength numbers, rest up to 3 minutes in-between sets.

Science behind Venom Training System

As you know (or may not know), lifting heavy weights stresses muscle fibers and brings upon microscopic tears. These fiber tears essentially lead to bigger and stronger muscles once patched back up via recovery. Not only will VTS help you induce growth through hypertrophy (an increase in muscle size) and build strength, but those final four sets help to build endurance as well.

Over time muscles adapt to an excessive amount of stress placed upon them. This adaptation means that you will be coming back better than before. In this case, the volume of the last four sets can also help induce hypertrophy to some degree.

Another reason for the incorporation of the high rep ranges after low rep range training is because endurance training draws energy from the aerobic metabolism. This results in more carbohydrates and fat being utilized in the presence of oxygen. Therefore, individuals will be getting a fat burning effect (so to speak) at the end of the VTS session.

Studies have shown resting for longer periods of time benefits strength training. This is due to the fact that a majority of your energy while strength training comes from the adenosine triphosphate phosphocreatine system. You are using phosphagens to produce energy quickly without oxygen.

It takes the human body up to 3 minutes to fully replenish phosphagen stores. So if your ATP-PC system is given at least 3 minutes to recharge, you’ll lift more weight and get stronger a lot faster (Fleck, 1983).

Studies have also shown that resting for shorter periods of time benefit training for muscle mass. When resting for a shorter period of time, the anabolic hormones within the body that aid in muscle growth increase in production amounting to more muscle being gained (Kraemer et al, 1991; Kraemer et al, 1990). Some people may think that since the resting periods vary for particular goals, the rep schemes have to as well, not necessarily.

Following Fleck's findings in 1983 and Kraemar et al's findings in 1990-1991, the subjects induced hypertrophy and strength gains due to the resting periods being emphasized, and not so much the alternating of the rep schemes. The Venom training system in general covers everything from strength, hypertrophy and endurance as far as rep scheme already with reps ranging from as low as 3 (strength training), to 7 (hypertrophy training) and then finishing with 45, 35 and etc. (endurance training), so you really wouldn't have to alter this scheme anymore for optimal results.

Blood flow is increased too when using brief rest periods. The result is that protein will travel to the muscles a lot quicker, meaning more of those sweet gains! (Biolo et al, 1995).

Amino acids are the building blocks of both protein and muscle tissue. Increased blood flow translates to greater muscle gains. Kraemar et al's findings in 1987 and 1997 proved that shorter rest periods increased lactate production and blood flow to the targeted muscles, which aided in Biolo et al's findings in 1995. They discovered these methods helped increase post-exercise amino acid transport which contribute to greater stimulation of protein synthesis.

Closing statements

VTS is to be used at the very beginning of your training, after your warm-up sets. This will set the tone for a very good muscle thrashing session.

“Going Venom”, which is a catch phrase I use during VTS training, works very well when implemented on big lifts such as the bench press and squat. It is advised you carb up before diving into VTS because it will give your body a run for its money.

Below is an example of a VTS session using bench press as the workout of choice. Prepare to Go Venom and experience a REAL workout!

• 250lbs Bench Press Max
• 190lbs (75%) x 7 reps
• 200lbs (80%) x 7 reps
• 215lbs (85%) x 5 reps
• 225lbs (90%) x 3 reps
• 75lbs (30%) x 45 reps
• 90lbs (35%) x 35 reps
• 100lbs (40%) x 25 reps
• 115lbs (45%) x 15 reps

If your calculations are broken (decimal form) and can’t be matched in weight provided to you, then you can easily round to the nearest whole number and use that weight.

References

1. Fleck, S. Bridging the gap: interval training physiological basis. NSCA J. 5: 40, 57-62, 1983.

2. Kraemer, W et al. Endogenous anabolic hormonal and growth factor responses to heavy resistance exercise in males and females. Int. J. Sports Med. 12:228-235, 1991.

3. Kraemer, W et al. Hormonal and growth factor responses to heavy resistance exercise protocols. J. Appl. Physiol. 69: 1442-1450, 1990.

4. Biolo, G et al. Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans. Am. J. Physiol. 268: E514-E520, 1995.