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Transcript of The 50-Rep Workout_ Build Muscle With Eustress Training
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by Nate Green 365Like
THE 50-REP WORKOUT: BUILDMUSCLE WITH A COUNTER-INTUTIVE WORKOUT
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hat if you worked out hardwithout working out hard? Former
Naval Special Warfare member Craig Weller introduces u s toEustress Training and shares a ridiculously simple (and
awesome) muscle-building workout.
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distress : acute physical or mental suffering affliction trouble.
eustress : stress that is deemed healthful or giving one the
feeling of fulfillment.
ENTER CRAIG
Lets say you want to build a muscular, athletic body the kind
that looks strong and powerful and also happens to be strong
and powerful.
And let s say you don t wan t to use eve ry pie ce of equ ipme nt in the gym,
do lots fancy math, or pretend that phrases like mega ratchet super pump
set actually mean anything.
Youre a guy who wants to get in, work hard, and get the hell out to go live
the rest of your life.
If thats you, Ive got a workout you should try. (Its also a program I use
for guys who go through Navy SEAL, Army Ranger, and other elite special
operations forces. Guys who need to be cool and calm when shit starts toget stressful.)
The 50-Rep Eustress Workout is ridiculously simple and ridiculously
effective. Itll make you look better. Ill make you feel better. And the only
equipment you need is a barbell and maybe a squat rack.
Cool?
Cool.
SCIENCE BOMB! BENEFITSOF EUSTRESS TRAINING
Rapid recovery: Training in a calm, positive eustress state
(as opposed to distress, like most workouts) allows quicker
recovery and trains you to maintain a calm, controlled
START BUILDING
MUSCLE AND
LIVING A BIGGER
LIFE TODAY
Well email you a link to Lesson 1
immediately. Then, each day for the
next four days, youll get an email
linking to a new lesson.
First Name
Email
GET THE FREE COURSE
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mental state while putting out a workload that would
absolutely floor most people.
Hypertrophy: High volume heavy compound lifts induce a
substantial neuroendocrine response. (That means youll
grow bigger muscles.)
Technical proficiency: Training flawless technique in the
big lifts will make quality movement a habit. The better you
move, the better you feel and perform.
Local muscular endurance: This type of training increases
density of mitochondria (cellular powerhouses) and the
oxidative capacity of fast twitch fibers. That means youll
have more energy without needing to tap into your other
energy systems.
PREPARATION1. DO A THOROUGH WARMUP.
Try the S2B Ground Zero mobility circuit.
Ground Zero Deadlift Mobility
0:00/ 3:45
2. PICK A HEAVY FULL-BODY MOVEMENT
https://www.youtube.com/watch?v=juunG8WJ59chttps://www.youtube.com/watch?v=juunG8WJ59c -
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Heres a brief list to get you going:
conventional deadlift
sumo deadlift
trap-bar deadlift
front squat
back squat
maltese falcon squat
zercher squat
(Yes, I made one of those names up for my own amusement.)
3. DO 4 WARM-UPS SETS.
Start off light and ramp up to a semi-heavy weight.
This is where a little trial and error comes in. (Dont worry itll only take
you a minute to figure out and adjust.)
If you can normally deadlift 315 pounds for one rep, start light and work
your way up to about 65% of that. For instance:
Warm-up set 1: 135 pounds for 3 reps
Warm-up set 2: 165 pounds for 3 reps
Warm-up set 3: 185 pounds for 3 reps
Warm-up set 4: 205 pounds for 1 rep
(Fancy Math: 315 .65% = 204.75 pounds.)
4. KEEP THE BAR LOADED WITH 65% OF YOUR ONE-
REP-MAX.
If you finished with 205 pounds, youll stick with 205 pounds.
EXECUTIONYoure warmed up and the bar is loaded. Now what?
Well, now youre gonna do 50 sets of one rep each, resting as long as you
need between each set.
The catch?You have to make it look and fee l eas y.
Your heart rate should stay low (about 150 beats per minute, if youre
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measuring it), you should breathe exclusively through your nose, and
every rep should feel fast.
Remember, youre trying to stay calm throughout this entire workout. The
goal is to train hard and efficiently without overloading your nervous
system or freaking out.
No stimulants, no aids like belts or wraps, and no psyching yourself up
like youre about to punch a Nazi in the face.
Just lift the weight calmly.
RAPID FIREQ AND ASo, wait. I just do an exercise for 50 reps?
Yep.
Should I push to get 50 reps no matter what?
No. Your goal is 50 reps, but if at any point your technique begins to suck,
you lose range of motion, or you feel like the reps are incredibly difficult,
you should stop there and go home.
The point is to train while in a heightened state of eustress. That means
staying fresh and calm throughout the workout. Grinding reps and over-
the-top grunting will zap your energy. Which you dont want.
How long should I rest between each set?
Rest as long as you need to to feel recovered. Try taking big, slow breaths
through your nose and focus on bringing your heart rate down as much as
possible between sets.
How do I progress from workout to workout?
There are a few ways to usepro gre ssi ve ove rlo ad and push your body to
work harder and better. The next time you do the workout, try:
adding more weight to the bar (225 pounds instead of 205)
doing 5-10 more sets (60 reps instead of 50)
doing the same amount of reps in less time (35 minutes instead of 40
minutes)
changing the exercise slightly (sumo deadlift instead of trap-bar deadlift)
How often should I do this?
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First Name
GET THE FREE COURSE
Email
Well email you a link to Lesson 1
immediately. Then, each day for the
next four days, youll get an email
linking to a new lesson.
Your email address will never be shared and you can opt-out easily.
It depends on what program youre currently following. If youre not doing
anything right now, I see no harm in doing this type of training two or three
days per week as long as you pick different movements that dont
compete with each other. (For example: deadlift, chin-up, military press.)
If youre already following a good workout program, I recommend doing
one of these 50-rep sessions every week or two, especially if you have
one exercise you want to get stronger on or if youre just looking for
something fun to try.
Is this just for lower-body exercises?
Not at all. You can do this with chin-ups, pull-ups, rows, military presses
or even bench presses. If youre doing a bench press, use a power rack
and lift off pins from the bottom so that you dont have to worry about
racking the bar. That also works well for front squats.
Dont go nuts on the pushing movements, though. If you really, really want
to do a bench press, make sure you have at least two other workouts
where youre doing exclusively pulling exercises. Your shoulders will
thank you.
50 reps? Are you fking nuts?
Nope. The benefits are huge. Ive even done some workouts with over
100 reps.
FREE 5-DAY COURSESTART BUILDING A MUSCULAR, ATHLETIC BODY TODAY
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Tweet
About t he Author: Nate Green is the Program Director for Scrawny To Brawny. You can find
him on Facebooko r Google+.
https://plus.google.com/111360429385687681171?rel=authorhttps://www.facebook.com/nategreen03https://twitter.com/intent/tweet?original_referer=http%3A%2F%2Fwww.scrawnytobrawny.com%2Fthe-50-rep-workout&ref_src=twsrc%5Etfw&text=The%2050-Rep%20Workout%3A%20Build%20Muscle%20with%20Eustress%20Training&tw_p=tweetbutton&url=http%3A%2F%2Fwww.scrawnytobrawny.com%2Fthe-50-rep-workout&via=insideS2Bhttps://www.youtube.com/watch?v=juunG8WJ59c -
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Comments for this thread are now closed.
23 Comments 1
Simon
Is there any scientific research to support this kind of workout or is it just a
heory at this stage? It sounds like it might have merit, but there is a lot bro
science floating around that sounds smart but really isn't.
darius
Ever heard of grease the groove? Similar principals. This workout is
rest based, and also teaches the cns to perform better, also never get
into the fatigue/bad form/just one more rep mode.
Craig
Simon,
Yes. The physiology is pretty straightforward and the psychological side
has a substantial pile of research behinditas well.You can check outmy T Nation articles on 'Heart Rate Variability Training' and 'Combat
Psychology and Sports Performance' for a much more in depth look at
he science behind this sort of thing.
Joel Jamieson's book Ultimate MMA Conditioning also has an excellent
explanation of energy systems and includes a detailed description of
several somewhat similar methods, notably HICT or High Intensity
Continuous Training.
Lastly, the results I've had (along with a few other coaches whom I
know use similar methods) speak well enough for its effectiveness. For
example, these are the numbers from a young man training for Naval
Special Operations who reported back on his performance recently:
500 yard swim: 8:271.5 mile run: 8:483 mile run:18:526 mile run:
40:58Pushups: 92Pullups: 22Situps:123Power Clean:
125kgx2(275lbs)Front Squat: 140kgx3(308lbs)Power Snatch:
90kgx1(198lbs)Over head Squat:90kgx5(198lbs)Height: 6'4"Weight:225
Those numbers are extraordinary for anyone, let alone a man standing
6'4" and carrying 225 pounds.
Hug of Death
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Thanks craig I will check out your T-Nation Articles, and yes that
young man has very impressive endurance.
Would you say this helps more with mostly just performance? Or
does it have merit for hypertrophy also?
Craig
It works for hypertrophy. A high volume of heavy squats
and deads is one of the best things you can do for that.
Work your way up through the progressions so that
you're still recovering from sets in the 75-100 range with
a higher percent of 1RM and you'll do well. Don't jump
straight into that. Start with a few easy ones, and go by
how you feel. It won't take too long to make rapid
progress to where you're doing workouts with 100 heavy
deads that don't hit your CNS.
Birk
Hey Craig,
Thank you so much for sharing this.
I have a humble question. Would it make sense to kinda do this 4 times a week
with altering the exercises.
Ex. -
Monday - Squats
Tuesday - Bench Press
Wednesday - Off
Thursday - Deadliftis
Friday - Pull-ups
and then maybe alter further more with different weeks ?
M: Front Squats
T: Incline Bench PressW: off
T: Stiff leg deadlifts
F: Chin-ups
If I feel that that it is not enough, should I increase to 100 reps or should I
increase the weight more?
Ectomorph over here
Craig
2/21/2016 Th 50 R W k t B ild M l ith E t T i i
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,
If you were to build a program around this sort of thing (I typically use it as one
component of a multi-faceted program) you could do something like that.
I have to add the caveat that movement quality must come first and it's
important to pay attention to the guidelines and cut the workout if you lose
speed, range of motion, technique or breathe control. Monitoring your
autonomic tone via something like an HRV tracker would be a good idea as
well.
The outline you've got there is workable, but I'm quite leery of bench press
movements and prefer a 2:1 or 3:1 ratio of pulling to pushing, and an equal mix
of horizontal and vertical planes.
With your layout, I'd either switch out the incline bench presses with chest
supported rows or make Tuesdays a split day and do slightly lower volume
(that's flexible and will depend on how well you tend to recover - 50 reps may
work fine) for both a push and a pull.
So, week one Tuesday do 50 reps of chest supported rows followed by a rest
and then 50 reps of bench press. Week two, 50 reps ring rows followed by 50
reps of overhead barbell press.
Put a little time into accessory work as well, based on individual postural needs.
In general you'll want to add some hip mobility and unilateral work, spinalstability stuff and in most cases additional external rotation work for your
shoulders.
Kenny
Pull-ups are my weakest exercise so i would love to try it for this. Any tips on
how I would do the warm up for this? Would doing cable pull-down work?
Craig
I'd just foam roll your upper body, spend a little extra time on your lats
and pec minors (use a lacrosse ball for that), run through some t-spineand pec (major and minor, depending on your posture) mobilization
work, do a few general upper body movements like hand crossovers, T
pushups and scap pushups and then do some band activation stuff like
pull aparts, no moneys and pulldowns and you should be good to go.
Shouldn't take more than 5 minutes or so.
Aaron Avery
Awesome.
Thank you for posting. Since coming home from Route Clearance in 2009, I've
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had sandy private parts in the gym. I'm hoping to correct some "injuries" (I've
got all my limbs, so I'm good to go) with some old-fashioned focus and
determination. I can't work out with the intensity that I did a few years ago, but
hopefully this will give my routine a greater measure of discipline and
enjoyment. Thanks again.
-Aaron
Mike
50 reps per workout with 65% of 1RM, and only one exercise? This, 3 times a
week?
I want to give it a shot but my instinct tells me the volume is waaay too low to
see any kind of progress, particularly in terms of hypertrophy?! What am I
missing?
craig
There's likely to be a little trial and error for each person depending on
where strength levels are at. If you're actually turning this into a whole
program you'd want to try something with a little more frequency like
what Birk is talking about below. Read my response there. Upper body
days can be combined into push/pull so that you're doing two separatelifts. You'd probably want to add in some accessory work each day as
well.
I don't typically use this method exclusively. It's built into a more varied
program. That's how I'd recommend using it. In conjunction with a more
ypical program, add 1-3 days of heavy volume on a lift that matters like
squats and deadlifts. If 50 reps at 65% is an insufficient stimulus, add
weight, reps or both the next time you do it.
65% isn't a lot when you deadlift 315 as a max, but if your pull is in the
5-600 range like some of the guys I work with it adds up.
I've done this a few times with 325 for 100 reps and trust me, it's plenty
of volume for a day. For lower volume workouts in the 50-ish range I
often use closer to 70-85% but I'm accustomed to that kind of work and
prefer that people work up to that gradually, rather than going for broke
on day one. When I start people on this sort of thing, they start lighter
and in the lower volume ranges. Progression. It's a thing.
Nate Green Mod
Hey Mike -
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I'm sure Craig will chime in here, but I know he regularly uses 75-85% of
his 1RM for reps of 50 or so. I think he saves the 65% of 1RM for 80 -
100 reps.
But since I don't think most guys would be smart to jump straight to that,
Craig and I both agreed 50 reps with 65% was a good starting place.
As always, experiment and test. You'll find out what works well for you.
-Nate
Mike
Thanks Nate and Craig for your fast replies! I will definitely give it
a try and experiment!
Mike
I gave it a shot today using pull-ups. I don't know what
my 1RM for pull-ups is, so I just did unweighted PU (I
can perform around 10 of them in one set). I ended up
doing 60 of them in around 40mns, trying to follow Craig's
method. I could have done more but didn't have much
ime and wanted to do some lower back work + face
pulls as well ( BTW, the face pulls definitely got my heart
rate up, is that a no no? or does the heart rate
prescription not include assistance exercises?)
The 1 rep at a time method does seem to work in the
sense that you end up doing a lot more reps for an
exercise at a given weight than you'd normally do. Here I
did 60 pull-ups, whereas in an normal work-out I'd usually
be happy with around 30 (like 5 sets of 6). And yet the
60th rep (almost) felt as easy as the first one... So you
definitely don't feel drained! I was actually feeling pretty
energized afterwards.
The not-so-cool part is that it's pretty boring, if you work
out by yourself.
I'll keep using this method the next few weeks (only three
imes a week I think, on other days I already swim and
play tennis) and report back on progress in terms of
strength and body comp...
Craig
That's kind of the point. You can add a lot of volume and
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p g
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drill a large number of high quality reps while still being
fresh when you hit the gym again the next day. As for the
boredom thing, it's a bit of an issue, especially if you're
raining by yourself. Especially with upper body stuff. If
you get into heavy high volume with squats and deadlifts
he workout in itself stays pretty engaging.
I was doing a short ladder of pullups (1-5 rep ladder,
seven times, rotating through grip styles every ladder)
hat totaled 105 reps of pullups and to somewhat break
up the monotony I was doing a set of five light overhead
squats at the end of each ladder. The OH squats helpgroove that technique and aid in thoracic extension and
keep the lats mobile while somewhat breaking up the
monotony.
nsummy
I find this interesting but am confused as to what sort of benefits it provides. 50
reps of 65% of your 1RM does not seem very difficult. Do the benefits carry
over to other forms of weightlifting? This kind of reminds me of the article on t-
nation about the 1000 kb swings per day. The guy did the breathing ladders and
concluded that they were too efficient for any results. Thoughts on that?
Craig
Same as the other responses found here. It depends on your
conditioning level and strength level. Try it once at the levels specified,
and if it feels like you can easily handle more, add weight or volume the
next time or increase the density by doing the same work in less time.
Keep in mind that this is self-regulating and you should be moving as
fast as possible within the constraints. Knock out those fifty reps with
only two or three breaths of rest in between each rep and get it done in
15 minutes or so and see how you feel. It's not hard to add some weight
and try it again if the first 50 reps isn't sufficient.
Patrick
Should reps be done explosively? IMO explosive reps looks ande feel easiest.
I'm thinking this might work well for days when you are too fatigued for heavier
loads. When I get off work my body feels wrecked and sets of 5+ at 80% feel
like max effort attempts.
Nate Green Mod
Yep - Do them explosively.
2/21/2016 The 50-Rep Workout: Build Muscle with Eustress Training
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Craig
Guys, something that's occurred to me as I go through these comments is that
one benefit of doing workouts like this is that you can train with high frequency
and get in a much higher total level of volume over the course of the week.
This, for me, and a lot of my SOF prep guys, means 1-2 workouts per day for
5-6 days per week of training.
I'd recommend adapting this into your usual program and experiment with the
progressions in order to see how much extra weight you can move while still
recovering well and feeling strong the next day. It's not a quick, magic fix. It's a
capacity that takes time to develop, and with time it works quite well to add
strength, work capacity and muscle.
evafitness.wordpress.com
hey this is awesome! I totally want to incorporate this into my training. i'm just
looking to change things up after doing 6 weeks of Big 3 reverse pyramid
raining 3x's a week + 2 days of running - I often just go back to doing a rotation
of P90X while I'm looking for a new program. I'm a dancer and a stunt woman
and I'm looking to really maximize strength. I'm especially looking to get max
pull ups - I can do 10 at the moment but need to do more for fitness tests. Could
I throw one or two days of of 50 rep training into a normal 2 day split? Wouldyou normally do this for just one type of movement per training session or do
you do 2 or 3 in one day (seems time consuming but I'm curious)
evafitness.wordpress.com
ah, silly me, just read more of your comments where you answer my
questions!!! Thanks for the info - you've got a new S2B fan, even if I am a girl :)
2/21/2016 The 50-Rep Workout: Build Muscle with Eustress Training
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