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Array Training: The
Complete System
Posted on January 9, 2013 by Lucharilla
Array Training
By
Scott Dixon MA, CSCS, CISSN
1/9/2013
www.loslucharillafactory.com
www.lucharilla.com
In Loving Memory of Wesley Silveira aka Iron Addict
Array Training, Part I: The Rationale and Setup
By Scott Dixon, MA, CSCS, CISSN
Array, noun,collection, considerable group
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There are very few original ideas; instead, most new thought tends to be a synthesis of the work of
others into a new order or arrangement. The form of training that I plan to articulate is a synthesis
of many views, and I take no credit for those. Instead, what I hope to offer the reader is an
innovative way to train for strength, hypertrophy and even strength endurance with some
modifications.
In a previous article, Prilepin on Hypertrophy Training, I used some original thoughts from Prilepin,
and bastardized them for hypertrophy purposes. Some were dissatisfied with this, but I think they
missed the point. The central point of the article went unstated, in that, the modified table limited
the amount of work a trainee could do in a session, and that is one reason there weren’t multiple
exercises and variations thereof. So, with that in mind, I continue to base my thoughts on that
amount of work as it is a good starting point.
To be clear from the outset, I have a bias. I hate long training sessions. Anything over an hour
except in rare cases is too much for me and my clientele. Whether there is a physiological reason to
do this, we’ll set that aside, but clearly, there is a psychological side to it. You can train hard, or you
can train long, most trainees cannot do both at the same time. Intensity tends to decrease the
longer the session goes on, so we want to avoid that hazard if we can.
I also think that training efficiency is also often overlooked, in fact, most trainees don’t think about it
at all. They just assume that a plan is efficient if it results in gains. And, arguably, there is some
truth to that because it is hard to argue with results. However, what if those results could have been
achieved with less time in the gym and maybe even less effort? That is where efficiency comes in,
and simply, all I mean is doing the most amount of work in the least amount of time. If a training
program is efficient it produces enough stimulus to get a desired effect, no more, no less. This
allows then, potentially, for greater frequency, and more opportunity for progression, whether in
physique or numbers.
We all know about complex training, supersets, giant sets, cluster training, and variants of those
where sequences of exercises are done. For the most part, these are efficient ways to train and
tend to be result producing. More work is done in less time, in particular more quality work as it is
generally chosen for a particular purpose.
Array training is another variation of exercise sequencing, but with a bit different emphasis: it uses
the primary multi-joint lifts (flat barbell bench press, shoulder press, squat, leg press, rows, chins,
and deadlift) as the foundation, or Primary Movement of each training day. Secondary Movements
are usually antagonistic movements, especially for upper body. But more importantly, Secondary
Movements should be considered to bring up any existing weaknesses, either in movement or
physique.
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The Basic Array consists of the following sequence:
Primary Movement
Secondary Movement 1
Primary Movement
Secondary Movement 2
The sequence, however, doesn’t reveal movement choice, so let’s say a bit about that. Given the
desire to antagonistically pair movements with the bench press, we choose two back movements.
Here’s how a bench press day might look.
Flat Barbell Bench Press Day:
Primary Movement: Flat Barbell Bench Press
Secondary Movement 1: Parallel Grip Chins
Primary Movement: Flat Barbell Bench Press
Secondary Movement 2: Machine Rows
The basic pattern keeps the Primary Movement exactly the same where as the Secondary
Movements are different. This is a great way to start, using the Basic Array. The benefits should be
obvious: one movement is prioritized so the volume and intensity is greater on it, while the
secondary movements address weaknesses, add variety, and get a sufficient amount of work for
that bodypart(s) until their prioritization day but not too much that will affect recovery.
But, there is likely a more efficient way to utilize the Primary Movement, and to do so, we modify it in
a simple way. We use it to addresses weaknesses.
The Complex Array consists of the following sequence:
Primary Movement (weak)
Secondary Movement 1 (strong)
Primary Movement (strong)
Secondary Movement 2 (weak)
Put your weaker Primary Movement earlier in the sequence, and your stronger Primary Movement
later in the sequence. This allows you to improve while fresh, yet use your strengths to complete the
array. Here are some examples of what you could do, your needs may be different.
Bench Press Day:
Primary Movement: Bench Press (close grip)
Secondary Movement 1: Neutral Grip Chins
Primary Movement: Bench Press (competition grip)
Secondary Movement 2: Machine Rows
Shoulder Press Day:
Primary Movement: High Incline Barbell Press (elbows in)
Secondary Movement 1: Wide Grip Upright Rows (pulled to nipple line)
Primary Movement: High Incline Barbell Press (elbows out)
Secondary Movement 2: Front Pulldowns to the upper chest (elbows out)
One deviation from the overall structure is that I normally throw in some direct arm work for a few
cycles at the end of the shoulder press day and it looks like this. Other upper body days, whether it
is a bench/dip or row/chin emphasis, the arms get enough work, especially given the frequency.
Primary Movement: Side Raises
Secondary Movement 1: Dumbbell Bicep Curls
Primary Movement: Side Raises
Secondary Movement 2: Lying Dumbbell Triceps Extensions (neutral grip)
Deadlift Day:
Primary Movement: Deadlift (with shrug at top)
Secondary Movement 1: Standing Weighted Crunches
Primary Movement: Deadlift
Secondary Movement 2: Underhand Grip Chins (I like this to decompress the spine)
Squat Day:
Primary Movement: Squat (narrow stance)
Secondary Movement 1: Lunges (moderate stance)
Primary Movement: Squat (wide stance)
Secondary Movement 2: Leg Curl
Leg Press Day:
Primary Movement: Leg Press (with DL stance)
Secondary Movement 1: Hyperextensions or GHR
Primary Movement: Leg Press (with SQ stance)
Secondary Movement 2: Weighted Crunches
Chin Day:
Primary Movement: Chins (weak grip)
Secondary Movement 1: Dips
Primary Movement: Chins (strong grip)
Secondary Movement 2: Dumbbell Shrugs
Row Day:
Primary Movement: Low Pulley Cable Row (shoulder width, pulled to nipple line, overhand grip)
Secondary Movement 1: Flat Neutral Grip Dumbbell Presses
Primary Movement: Low Pulley Cable Row (V-Handle, pulled into the lower abdomen)
Secondary Movement 2: Low Incline Chest Flys
Activating the Array
The training effect desired determines how you set up the rest periods and number of times through
the array. We work on the assumption of training one hour or less including warm-ups.
Warm-ups should be whole body so that no particular body part needs to be warmed up before that
set. I would recommend just going through the array, with less weight a few times before starting
the substantive work.
For strength: repetitions should be 1-3 on your primary movement and 3-6 on your secondary
movements. Rest periods should be two minutes between movements, which allows for four total
minutes of rest before the primary movement is done again. You would repeat this for the
remaining part of the hour or until you fail, a form break, on any of your lifts. Do not increase weight
until you can get through the whole session. The first week, consider using 85%-90% of your current
one repetition maximum for your primary movement; and 80-85% for your secondary movements.
Err on the side of fewer reps until your response can be evaluated.
++Tip: In my experience, you want to initially shoot for thirty minutes of work post warm up. That
gives you at least three cycles through the exercises. For many, you will be done on that third cycle.
Thirty minutes, in general is VERY effective on this, and in many cases, more does not need to be
done. Given the higher percentage, do not worry about tempo, lower the weight under control, and
move it as fast as possible on the way up.
For hypertrophy: repetitions should be 5-8 on your primary movement and 7-10 on your
secondary movements. Rest periods should be ninety seconds between movements, which allows
for three total minutes of rest before the primary movement is done again. You would repeat this
array for the remaining part of the hour or until you fail, a form break, on any of your lifts. Do not
increase weight until you can get through the whole session. The first week, consider using 80%-85%
of your current one repetition maximum for your primary movement; and 75%-80% for your
secondary movements. Err on the side of fewer reps until your response can be evaluated.
++Tip: In my experience, about your third or fourth time through, the burn becomes intense. I
would shoot for four cycles through initially, which puts most of you at about 35-40 minutes. Initially,
you won’t want to worry about tempo, concentrate on getting all of your reps and sets done in the
allotted time. However, if you want to maximize your muscle growth, on your initial cycles, probably
the first two, introduce some tempo on the negative or eccentric only, 2-3 seconds. On your later
cycles, just worry about getting your repetitions and sets completed. One simple way to progress is
to keep the weight the same, but increase the negative, or eccentric time such that by the end of
the training cycle, you are using some consistent tempo on all your exercises and sets.
For strength endurance: repetitions should be 10-12 on your primary movement and 10-12 on
your secondary movements. Rest periods should be no more than ninety seconds between
movements, which allows for three total minutes of rest before the primary movement is done
again. You would repeat this for the remaining part of the hour or until you fail, a form break, on any
of your lifts. Do not increase weight until you can get through the whole session. The first week,
consider using 60%-70% of your current one repetition maximum for your primary movement; and
55%-65% for your secondary movements. Err on the side of fewer reps until your response can be
evaluated.
++Tip: Given the higher number of reps with lesser intensity, be sure to control the weight on the
way down, or the eccentric, and control it on the way up as well. Definitely, start with the lowest
percentages and the lowest reps, but get through the whole session. In my opinion, I wouldn’t be so
much worried about the weight, but more about getting more cycles in over time, which can be
accomplished by reducing rest periods. High rep deadlifts are probably not the best exercise choice
due to the potential for form breakdown, so you will have to choose a substitute. As well, you may
have to switch to pulldowns instead of chins. The important thing is to find exercises that work well
with the goal of your conditioning. It may even involve pulling a sled as part of your lower body
session, which is very effective.
General Observation #1: On strength days, you leave the gym feeling trashed or beaten up once
the proper weight is chosen and used. This is one reason the 30 minutes of training, after warm-ups,
3-4 cycles, works well because it will ensure you are recovered by the next session. On hypertrophy
days, as long as the weight is conservative, you will leave the gym feeling worked, but good. As the
weight goes up, more overall fatigue is felt. And, on strength endurance days, if you are fueled
properly, normally you feel good and might even have an endorphin high. But, if you are not fueled
for this day, about halfway through, you will tank.
General Observation #2: Strength and hypertrophy gains are not black and white. The strength
session and the hypertrophy session will produce both strength and hypertrophy. The degree that
each session does is dependent upon individual fiber makeup and other factors. Many would do well
to start on the strength based array as they will likely be surprised at the results they get in terms of
strength and hypertrophy.
General Observation #3: In my previous article on Prilepin, the repetitions at a particular
intensity determined the volume for the movement. Note how the number of repetitions basically
correspond with the Primary Movement for the day. There is more similarity than difference, and
what that shows is a general consideration about volume that is effective for a good majority of
trainees.
In Part II, I will lay out some helpful splits that keep the frequency high while allowing for recovery. I’ll
also offer some troubleshooting advice.
Array Training: Part II: Splits and Troubleshooting
By Scott Dixon, MA, CSCS, CISSN
In Part I, I laid out the rationale and setup for Array Training. In that article, I mentioned some biases
that I have in terms of shorter training sessions and training efficiency. I also have another bias. I
think that most training splits aren’t as efficient as they could be. As creatures of habit and working
off a seven day week, we plan our training in ways that may not be optimal. Training splits tend to
work a body part or a movement with the same frequency, thus on a typical
Chest/Shoulders/Triceps, and Back/Biceps/Legs, each is worked twice usually over four training days.
There are various problems with doing this for some trainees. For instance, many trainees do better
with more upper body frequency than lower body frequency. Adopting the twice a week paradigm
doesn’t take this into account. More so, many trainees need more upper back work than they get,
especially those who have been training the “beach muscles” for too long, and a standard twice a
week split may not be optimal for correcting this kind of deficiency.
Our goal, simply, is optimizing recovery and allowing frequency to be effective, which requires a split
that is efficient at producing the necessary stimulus, no more, no less. To be clear, we want
frequent sessions with the right amount of intensity and volume for optimal gains and growth.
A word of caution. None of these splits are set in stone, and none of them, given the Primary
Movement choice must be done. If you cannot do Flat Barbell Bench Press, the important thing is to
do some kind of pressing movement. If you cannot Squat, do some kind of pressing movement for
the legs, etc.
The following split, Split 1, is the one that has been used by myself and others, and I would
recommend using it to start with if you need a lot of training variety. Try it for at least eight weeks as
it will give you an honest assessment of your recovery and response. The general idea is working the
upper body one day and the lower body on another, but with a few variations. We use the leg press
days to give the lower back a rest but still train the legs sufficiently. Remember one of the things I
don’t like is basing training on a seven day week, or even training twice a week. So, this will be done
in day numbers; you can map it accordingly to your daily life.
Split 1
Day 1: Upper Body: Primary Movement, Bench
Day 2: Lower Body, Primary Movement, Deadlift
Day 3: off
Day 4: Upper Body, Primary Movement, Chins
Day 5: off
Day 6: Lower Body, Primary Movement, Squat
Day 7: Upper Body, Primary Movement Shoulder Press and Arms
Day 8: off
Day 9: Lower Body, Primary Movement, Leg Press
Day 10: Upper Body, Primary Movement, Rows
Day 11: off
Day 12: off
Day 13 is Day 1 again.
Splits 1 and 2 utilize all movements. What is important to recognize is that any day you train chest,
you are also training back, and vice-versa. However, one is being overloaded and the other is not.
There is a lot of frequency involved so it is imperative you observe the one hour time limit or less if
you decide to do Splits 1 or 2.
Split 2
Day 1: Upper Body, Primary Movement, Bench
Day 2: Lower Body, Primary Movement, Squat
Day 3: off
Day 4: Upper Body, Primary Movement, Chins
Day 5: Lower Body, Primary Movement, Deadlift
Day 6: off
Day 7: Upper Body, Primary Movement, Shoulder Press and Arms
Day 8: Lower Body, Primary Movement, Leg Press
Day 9: off
Day 10: Upper Body, Primary Movement, Rows
Days 11 and 12: off
Day 13 is Day 1
Split 3 utilizes some Primary Movements, but not all, and that is fine to do. The important thing is to
keep the upper/lower rotation in effect and address your weaknesses.
Split 3
Day 1: Upper Body, Primary Movement, Bench
Day 2: Lower Body, Primary Movement, Squat
Day 3: off
Day 4: Upper Body, Primary Movement, Chins
Day 5: Lower Body, Primary Movement, Leg Press
Day 6: off
Day 7: Upper Body, Primary Movement Shoulder Press and Arms
Day 8: Lower Body, Primary Movement, Deadlift
Days 9 and 10: off
Day 11: Day 1
Split 4 utilizes the basic layout of Split 3, but with more rest.
Split 4
Day 1: Upper Body, Primary Movement, Bench
Day 2: Lower Body, Primary Movement, Squat
Day 3: off
Day 4: Upper Body, Primary Movement, Rows
Day 5: Lower Body, Primary Movement, Leg Press
Day 6: off
Day 7: Upper Body, Primary Movement Shoulder Press and Arms
Day 8: off
Day 9: Lower Body, Primary Movement, Deadlift
Days 10 and 11: off
Day 12: Day 1
Split 5 is a rotation of movements you need to improve on, but with a different structure. You
choose the movement for day staying consistent with the upper/lower split.
Split 5
Day 1: Upper Body, choose one: Chins, Rows, Shoulders, Bench
Day 2: Lower Body, choose one: Squat, Leg Press, Deadlift
Day 3: off
Day 4: Upper Body, choose one that you didn’t do on Day 1.
Day 5: Lower Body, choose one that you didn’t do on Day 2.
Days 6 and 7: off
Day 8: repeat sequence from Day 1, but don’t choose what you did on Day 4….
Most trainees would be best served by choosing Split 3 or 4 due to its simpler structure and the
ability to focus on progressive overload. This would be a good way to train for strength. Splits 1 and
2 are ideal for someone who needs a lot of variety and is more interested in aesthetic improvement
and hypertrophy gains. Split 5 is for the advanced trainee who has a sufficient level of strength and
size already—the trainee will know what they need to do, and not merely want to do. Split 5 also
works well for someone who has limited equipment. These Splits are not set in stone, but I think if
you design your own you need to think about a couple of things. Try to incorporate a rest day after a
squat or deadlift day. If you are keeping your time under an hour and are hitting the minimum
number of cycles, 3-4, you can likely train more often than you think.
I haven’t listed a split for strength endurance in particular but that will be talked about in a later
article. You would want to set that up differently, especially the exercises chosen, e.g., not
deadlifting for a bunch of repetitions. These splits best serve strength and hypertrophy gains.
Conclusion
Training splits are guidelines for frequency. Splits can be set up in ways that require more or less
frequency. One of the basic suppositions of Array Training is that you want to do just enough to
cause damage to the muscle, let it heal, and get back to the gym. Frequency is king given the
overall set up and emphasis of this type of training. Start with a basic split recommended here and
see how effective it is for you. From there modify it, but keep the basic idea of the Array intact. That
structure is effective will produce gains in both strength and hypertrophy when properly applied.
Array Training, Part III: Accumulation, Intensification, and Deloading
By Scott Dixon, MA, CSCS, CISSN
In my previous two articles on Array Training, I laid out the basic rationale and splits that can be
effectively used for different purposes including strength and hypertrophy. This article sets a broader
context that uses two different types of training in one cycle to promote both strength and
hypertrophy gains.
Let’s begin with some terminology and we will apply it. An Accumulation Phase is one characterized
by more volume and less intensity with the primary goal of hypertrophy. An Intensification Phase is
one characterized by less volume and more intensity with the primary goal of strength. Deloading is
a reduction in volume, intensity, or both for the main purpose of recovery.
Array training is well-suited for easy application of these concepts. Given the cyclical nature of the
training, more or less volume can be programmed by including or excluding cycles of exercises. As
well, intensity is easily cycled with increases week to week in the training cycle. Deloading just follows
a reduction pattern in number of cycles and/or intensity from the previous week or weeks.
An effective ordering for the Intermediate trainee is to do an Accumulation Phase, followed by a
short Deload before beginning an Intensification Phase, followed again by a short Deload before
beginning the whole cycle again.
Accumulation Phase
-Accumulation Deload
Intensification Phase
-Intensification Deload
A few general principles to help you determine the length of your Phases.
1) The length of the Accumulation Phase is directly related to the progression of overall volume and
intensity used. For instance, if you are using 55% with some tempo, and plan on increasing one
cycle a week, you can likely get another week or two in length than if you had chosen 65% to start
with.
2) The length of the Intensification Phase is directly related planned increases in intensity and the
decreases in volume. Intensity is a double-edged sword, too much too quickly doesn’t allow the
proper adaptation; and too little, over too long will result in overtraining for many. There is a lot
more leeway for errors in the Accumulation Phase than in the Intensification Phase.
3) Deloading after the Accumulation Phase should be done by a significant reduction in volume. A
good starting place is 50%. If on your final week of the Accumulation Phase, you completed six
cycles, you would deload with 2-3 cycles depending on how you feel.
4) Deloading after the Intensification Phase should be done by scheduled time off from strength and
hypertrophy activities. A full recovery is ideal before you begin your next set of phases.
Where to start?
A good place to start for the Intermediate trainee is a 4/1/3/1 week schedule. 4 weeks of
Accumulation, 1 week of Accumulation Deload, 3 weeks of Intensification, and 1 week of
Intensification Deload. That translates into a full week off every 9 weeks. This set up is a nice balance
of hypertrophy and strength gains.
Once you have run through that a few times, you will have an idea of what needs to be shortened or
lengthened depending on your goals. Of course, you have have two distinct goals, such as just
hypertrophy or just strength. So, let’s consider those.
Hypertrophy emphasis
The simplest way to get bigger is add more volume while keeping the same intensity. On the surface
this might seem problematic, but understand the context of it. First week, you get 4 cycles and your
form breaks. Your goal then over the next two weeks is to get to five cycles. You are still working at
the limits of your ability. Volume is decreased during the Intensification phase while Intensity is
increased in order to finish the cycle with a different training effect and hopefully a solid strength
gain. See the repetition and intensity suggestions in Article 1 of the series.
Accumulation
Week 1: 4 cycles, to assess failure point
Week 2: 4 cycles, shoot for the same reps but making every rep count in good form.
Week 3: 5 cycles, attempt to complete even with minor form break towards the end but you
completed it.
Week 4: 5 cycles, good form throughout, same reps as the previous week.
Week 5: Accumulation deload, 2 cycles.
Intensification
Week 6: Increase weight on Primary Movement, keep the rest the same, 4 cycles.
Week 7: Keep the Primary Movement weight the same as the prior week, increase weight on the
remaining exercises.
Week 8: Intensification Deload
Week 9, assess the number of cycles needed with the new weight and continue with the same set
up.
Strength emphasis
A proven way to get stronger is to take advantage of two things. First, you want to start with more
volume as a decrease in volume manifests a strength bump due to improved recuperation and
more muscle mass. Second, you want to increase intensity while decreasing repetitions to work on
form and improve inter and intra-muscular coordination and efficiency. This also allows improved
recovery. In the ideal case, you want to come into Week 4 slightly overtrained, use the deload week
to begin supercompensation and carry that through the remaining Intensification phase. See the
repetition and intensity suggestions in Article 1 for more ideas. I have given some here to show the
difference in how Accumulation and Intensity would be done.
Accumulation (Primaryreps in the 5-7 range, intensity in the 70-85% range of 1RM)
Week 1: 5 cycles minimal, complete all 5 in good form
Week 2: 4 cycles, increase weight on first exercise only.
Week 3: 4 cycles, increase weight on second, keep the first the same as the previous week.
Week 4: Accumulation Deload, 2 cycles.
Intensification (Primary reps drop to 1-3 per exercise, intensity ramps over three weeks, 85-92% of
1RM)
Week 5: 6 cycles (3 reps)
Week 6: 8 cycles (2 reps)
Week 7: 12 cycles (1 rep)
Week 8: test
It is important to note that in the Intensification phase, your intensity increases but your overall daily
volume decreases (Week 3 is 4 x 5 minimally = 20 reps @ 85%, Week 7 is 12 x 1 =12 @ 90-92%).
For your Secondary Movements, you will want to keep in the 4-6 rep range, and no more than 85%
of your 1RM.
Variants
There are many variants to this as well, but what is most important is that you find the sweet spot in
intensity and volume that allows continued gains. The general principles of an hour or less total still
apply as they restrict the amount of work that can be done and potentially overtrain. Given the
nature of this style of training, it is highly unlikely you will undertrain given the frequency of the
proposed splits.
I can imagine running a WSB version of this using the Primary Movements as MEs and Secondary
Movements as DEs or REs. You wouldn’t need the phases discussed previously, but you might have
to tinker with frequency as it might be too much as set up on most of the splits. Of course this
assumes you are drug-free and have a “normal life” with the usual stress.
Another variant would be to follow the Hypertrophy or Strength emphasis using TUT during the
Accumulation Phase, and not using it during the Intensification Phase. For hypertrophy you might
use a 4/1/x/1 and for strength 2/1/x/1.
Conclusion
There are many ways you could set an array up based on the basic template. The beauty of Array
Training is that it allows a lot of freedom for the individual to set up something that is exactly what
they need for continued gains. In short, you could plug a lot of different training methodologies into
the basic array set up, and I am sure some of you will, and do so effectively. Just be sure to honor
the basic requirements about time and follow a split that allows as much frequency as possible
without overtraining.
Array Training, Part IV: Strength Endurance and Conditioning
By Scott Dixon, MA, CSCS, CISSN
In the previous three articles, I haven’t said too much about strength endurance and conditioning,
and how Array Training might be effectively used. Array Training lends itself very well to conditioning
work.
As previously mentioned, the basic difference between Strength Endurance training and
Hypertrophy/Strength training on the other hand, is that total time is what matters to Strength
Endurance training. The goal is to select the proper intensity that allows the successful completion
of as many cycles in one hour. Rest periods are kept shorter, repetitions are normally higher, and a
greater amount of work is done than with Hypertrophy/Strength training. It taxes the aerobic side of
things much harder and lactic acid tolerance is greatly improved.
In Article I, I wrote, “For strength endurance: repetitions should be 10-12 on your primary
movement and 10-12 on your secondary movements. Rest periods should be no more than ninety
seconds between movements, which allows for three total minutes of rest before the primary
movement is done again. You would repeat this for the remaining part of the hour or until you fail, a
form break, on any of your lifts. Do not increase weight until you can get through the whole session.
The first week, consider using 60%-70% of your current one repetition maximum for your primary
movement; and 55%-65% for your secondary movements. Err on the side of fewer reps until your
response can be evaluated.”
If you come into this type of training with little to no conditioning, you should start at about 50% on
your Primary Movement, and 40% on your Secondary Movements. At the beginning it will seem very
light, but remember the goal is to get through as many cycles as you can in one hour. By the end of
the hour, the weight that was once very light may be heavy enough to struggle with. So, the first
time go light and see where you end up.
To this same end, it can be helpful to start with a multijoint movement for your Primary Movement,
but singlejoint movements for your Secondary Movements. They allow you to recover more given
the lack of oxygen demand that multijoint can require. Then as time goes on, you can incorporate
more multijoint movements.
Strength Endurance training usually results in a build up of lactic acid in the body. When the body is
not conditioned to tolerate lactic acid, the “burn” remains between exercises and eventually
becomes very uncomfortable and disabling. If you reach the point to where this happens, finish out
the cycle you are on, and keep walking and moving for the remaining part of the hour. Eventually,
you will be accustomed to this burn and be able to work through it on a regular basis.
An upper body strength endurance session might look like the following,
Flat Dumbbell Presses x 10 reps
–rest 75 seconds
Front Pulldowns x 10 reps
–rest 75 seconds
Flat Dumbbell Presses x 10 reps
–rest 75 seconds
Side Dumbell Raises x 12 reps
–rest two minutes and repeat
A lower body strength endurance session might look like the following,
Leg Press x 12 reps
-rest 90 seconds
Lunges x 12 reps each leg
-rest 90 seconds
Leg Press x 12 reps
-rest 90 seconds
Hyperextensions x 12 reps
-rest two minutes and repeat
What about straightforward conditioning work? The same overall Array template applies, but
overall intensity is secondary to getting as much work done in as little as time as possible. For
Primary Movements I like kettlebell work (swings and snatches), Prowler pushes and pulls, heavy
sled pulls, Goblet Squats, Farmers Walks, full-speed sprints; and for Secondary Movements I like
moderate sled pulling, ½-3/4 speed sprints, step-ups, walking lunges, band walks, dips, pushups
done in a rack, fat boy pull-ups and high rep band work for the upper body.
How might a general conditioning (upper and lower body) session go?
Moderate Prowler Push x 20 seconds
-rest 40 seconds
Pushups in a Rack x 20 seconds
–rest 40 seconds
Moderate Prowler Pull x 20 seconds
–rest 40 seconds
Fat Boy Pullups x 20 seconds
–rest 90 seconds and repeat for the rest of an hour
Another conditioning session with a lower body emphasis might look like this,
KB Swings x 30 seconds
–rest one minute
Light Sled Pulls x 30 seconds (forward)
–rest one minute
KB Swings x 30 seconds
–rest one minute
Light Sled Pulls x 30 seconds (backwards)
–rest two minutes and repeat.
Another conditioning session with an upper body pressing emphasis might look like this,
Dips, BW x 20 seconds
-rest 40 seconds
Moderate Sled Pulls—Backwards x 20 seconds
-rest 40 seconds.
Dips, BW x 20 seconds
-rest 40 seconds
Band Pull-Aparts x 20 seconds
-rest 90 seconds and repeat
Another conditioning session with an upper body pulling emphasis might look like this,
Fat Boy Pullups, BW x 20 seconds
-rest 40 seconds
¾ speed sprints, run fairly hard for 10 seconds and jog back
-rest 40 seconds
-Fat Boy Pullups, BW x 20 seconds
-rest 40 seconds
-Band Side Raises (stand on band), x 20 seconds
–rest 90 seconds and repeat.
–rest 90 seconds and repeat.
Notice that all cycles end with double the rest period or better. You will want to adjust these first as
you go on. Keep everything else the same, weights, rest periods, but cut the 90 seconds or
whatever it is by 1/3 each week until you get down to what your other rest periods are. This will allow
you to get more cycles in an hour. And then once that is accomplished, intensity can be increased
on the Primary Movement, leaving everything else alone. Once that is adapted to, the intensity of
the Secondary Movements can be increased.
Conclusion
Strength Endurance and Conditioning Arrays are both effective ways to get into better shape and
increase conditioning. Always remember to work from the premise you need to do one hour of work.
Once you can complete the hour, intensity can be increased either through more weight, more reps,
or shorter rest periods.
Array Training, Part V: Eight Questions and Answers
Scott Dixon, MA, CSCS, CISSN
So, let me entertain some questions that I know some of you will have. With the current trend of
many writers and trainers online, what I am proposing here goes against the grain with many of
them.
Q1: Scott, all of this seems so complicated. Why can’t I just do a 5/3/1 or some other simple
program and get the same gains?
A1: Do what works for you. If a 5/3/1 works for you, then do it. I like simple programming. Array
Training is predominantly for intermediate and higher level trainees who have gotten stuck and need
something different. To that end, it is different and offers a trainee a great way to gain muscle, get
stronger, or even just get into better shape.
Q2: Trainer “X” says I shouldn’t worry about tempo, rest periods or exercise sequencing. Why should
I?
A2: Trainer “X” might be right about you, especially if you have shitty programming, and are not
eating and getting enough rest. But, if all of your variables are in order and you are still stuck, it is
time to worry about those things and incorporate them into your training. You have nothing to lose
and much to gain.
Q3: Have your trained this way yourself?
A3: Yes, extensively. I’ve run multiple monthly cycles. I’ve incorporated a hybrid version where I
alternate strength and hypertrophy weeks for upper body, and strength and conditioning weeks for
lower body. That is how I normally train. I have also used it with in-person clients, mostly for
strength endurance and conditioning.
Q4: What do you think the greatest virtue is of using an array?
A4: It allows enough work on multi-joint Primary Movements, and enough variety on Secondary
Movements while making training efficient time-wise.
Q5: I’ve always trained more than an hour and recovered fine. I like the Array set up, why can’t I take
my time?
A5: You can do what you want to do and I would challenge you to experiment. I suspect however,
unless you have really good recovery, the training frequency will get the best of you because you will
be inclined to use the higher percentages. Or, the overall intensity may be too low if you completely
recover between cycles during the session. But, let me touch on a different subject with this. I think
there is a difference in mindset if someone has an open ended training session. Time is one way we
limit what we do. It creates tension and anxiety. It forces you to concentrate on the task at hand and
get it done to the best of your ability. Psychologically, I set a goal for myself and I seek to
accomplish it in that time frame. I focus on my breathing and the next exercise when the clock tells
me to go.
Q6: I am a beginner or novice, can I do a version of Array Training?
A6: Once again, you can do what you want to do. But, I wouldn’t recommend it. Get on something
like Wendler’s 5/3/1, or if you want to hire someone online, hire Dan from Lucharilla to set you up.
Q7: The way you have this laid out it requires that no one else is using the equipment in the gym.
Do you have a way to do this in a commercial gym?
A7: This is a legitimate concern. I doubt very seriously if you could pull it off during peak hours, it is
too much of a mess. Try to go during off-hours, and get a partner to train with you. You can hold
equipment for each other. In my opinion, this is probably this biggest reason not to do this style of
training.
Q8: How would you incorporate TUT work into hypertrophy days?
A8: I would initially run at least 6-8 weeks without TUT outside of controlling the weight on the way
down and lifting it as quickly as possible. Do that for as long as it works. If your gains slow down, then
add TUT on your Primary Movement only, 4/1/x/1. Run 6-8 weeks of that and repeat with the
Secondary Movements, same TUT.
*Any other questions, click the Ask Scott at the bottom of the post where this file was found.
www.loslucharillafactory.com
www.lucharilla.com
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