BEHIND THE BLOCK: INCREASED MUSCLE ENDURANCE + FAT-BURNING — THE 5-10-20 METHOD
Year 4 Block 6 - 5/10/20 Protocol
Here we are again: a full month of incredibly high volumes to shred fat off our collective bodies.
But this block has a little extra kick in it. Actually, a lot of kick.
The program is called the 5-10-20 Method.
It Starts with heavier weight for 4-5 reps, moderate weight for 8-10 reps, and then lighter weight for 15- 20 reps.
That is not a typo, 20 reps!
What we are looking for is a challenging weight for all three sets. With the set of 20 reps being the most challenging.
We will use the sets of 5 and 10 to use as much motor units as possible. This will maximize the final set’s effectiveness.
What we get from a final set of 20 reps is a crap-load of acidity accumulating in the body.
This acidity leads to a pathway of lipolysis (fat burning). Acidity also can lead to increased anabolic hormone production which in turn leads to protein synthesis (muscle-building).
We also will be using high threshold exercises, like: Heels Elevated Back Squat, Low Incline Bench, and Snatch Grip RDL.
These contribute to more recruitment of high-threshold motor units.
We will top this off with exercises in B series that are relatively lighter, but higher in reps (12-15).
This will add to the overall volume, work, and training effect.
The result? The grueling, fat-burning, and muscle-building block that you’ve all been waiting for.
Just in time for the back to school shred.
Want to understand more about this block and our program? Keep reading for a deeper dive behind the block.
B.T.B - Accumulation Blocks
Accumulation blocks are broken up into two major themes:
Hypertrophy
Muscular endurance.
These themes depend on factors like: time-under-tension per set, density, and work done in a session.
Time-under-tension refers to the time spent contracting under load per set. Density refers to the amount of volume in a given period of time or workout.
Let’s discuss the “work” factor more.
B.T.B - Understanding “Work”
From a mechanical standpoint, work = force x displacement (distance).
Building on this definition, let’s look at how work fits into this block.
By doing higher rep training, we are increasing the total work by increasing displacement (each rep means more distance covered)
This block’s focus is fitting as much work in each session as possible. The goal being to build muscular endurance, burn-fat, and even build muscle.
This is a departure from adding volume by adding time-under tension.
We usually focus on time-under-tension because these tempo’d reps help to increase volume, while maintaining position and form better.
Whether we increase reps or time-under-tension, we can get roughly the same overall density. The difference comes from the total displacement during a training session.
Looking at last block vs. this block, we see that there is a huge difference in work and total displacement:
Block 5 (Modified Hepburn Method):
Total Reps = 74
Bar Displacement = 1.2meters (1)
Average Load = 100kg
Total Work = 8880N
Block 6 (5-10-20 Method)
Total Reps = 170
Bar Displacement = 1.2meters (1)
Average Load = 80kg
Total Work = 16320N
This increase in work and displacement is key to the increased difficulty or rate of perceived exertion.
Rate of Perceived Exertion (RPE) is directly associated with the Work done in a training session (2). More Work in a set period of time, the higher the perceived difficulty of the session.
RPE is roughly representative of heart rate during a session. If we are trying to increase the energy expenditure during a session it can come in the form of a higher average heart rate or total work.
Strategically and safely adding work raises RPE and increases calories burned in a session.
Another factor that raises RPE is density.
B.t.B - Higher Density = More Endurance
We can achieve more density through multiple paths: increasing volume in a fixed period of time or decreasing time with a fixed volume.
Since our classes have a fixed time, we are increasing reps within the workout to increase density.
As you’ll see below, there is no change in the total time-under-tension from the last block. And yet, you’ll feel absolutely fatigued after this blocks workouts.
Block 5 (Modified Hepburn Method):
A1: 4x1 (5/0/X/0), 2x5 (2/0/X/0) - Total TUT = 40sec/Total Reps = 14
A2: 6x5 (5/0/X/0) - Total TUT = 150sec/Total Reps = 30
B1: 3x5 (5/0/X/0) - Total TUT = 75sec/Total Reps = 15
B2: 3x5 (5/0/X/0) - Total TUT = 75sec/Total Reps = 15
Total TUT = 340 - 18% of the Total Session
Total Reps = 74
Block 6 (5-10-20 Method)
A1: 5 (2/0/X/0), 10 (2/0/X/0), 20 (2/0/X/0) - Total TUT = 70sec/Total Reps = 35
B1: 3x15 (2/0/X/0) - Total TUT = 90sec/Total Reps = 45
B2: 3x15 (2/0/X/0) - Total TUT = 90sec/Total Reps = 45
B3: 3x15 (2/0/X/0) - Total TUT = 90sec/Total Reps = 45
Total TUT = 340sec - 18% of the Total Session
Total Reps 170 (230% Increase)
The reason we are reducing the time-under-tension for each rep has to do with the demand of higher rep programs, as well as the nature of different muscle contraction types.
B.T.B - Different Contractions = Different Outcomes
There are 3 main muscle contraction types:
Concentric- muscle = shortening
Eccentric- muscle = lengthening
Isometric- muscle = constant length
It’s crucial to understand how these different contractions lead to different outcomes.
An important fact is that we have more strength eccentrically than we do concentrically.
When increasing the reps the limiting factor becomes concentric abilities. We cannot complete a repetition without completing the concentric portion of the lift.
To compensate for this limitation, we will need to decrease the eccentric portion in order to handle the increased concentric demand.
This leads back into the perceived exertion from a training session.
Since we are stronger eccentrically, more time spent on the “weaker” concentric portion will naturally be more difficult.
Sources:
1 Brandon, Raphael & Howatson, Glyn & Hunter, Angus. (2011). Reliability of a combined biomechanical and surface electromyographical analysis system during dynamic barbell squat exercise. Journal of sports sciences. 29. 1389-97. 10.1080/02640414.2011.588956.
2 Morishita, S., Tsubaki, A., Takabayashi, T., & Fu, J. B. (2018). Relationship between the rating of perceived exertion scale and the load intensity of resistance training. Strength and conditioning journal, 40(2), 94–109. https://doi.org/10.1519/SSC.0000000000000373