CrossFit is a 21st-century sensation, but the incorporation of various workout methods is nothing new to bodybuilding. For example, two-time Mr. Olympia Franco Columbu sometimes did powerlifting, boxing, Olympic weightlifting, and running in addition to traditional bodybuilding sets and reps. And that was in the Nixon era. Back then this was called “holistic.” Today’s bodybuilders can also benefit from similar inclusiveness by incorporating a variety of techniques in the same workouts or in separate sessions throughout a program. Going holistic can broaden your workout focus beyond gaining muscle to burning fat, boosting power, and even increasing dexterity.
GOING HOLISTIC
The best rep range for growth is eight to 12, and exercises should generally be performed for three or four working sets in that range. But that’s not the only way to grow. In fact, utilizing the same sets and reps workout after workout will inevitably lead to stagnation. By incorporating a plethora of styles and techniques, holistic training can keep your enthusiasm high and your muscles expanding, and it can allow you to focus on other goals, such as jumping ability for basketball or rapid acceleration for football. There are three ways to go holistic.
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1. ROTATING CYCLE
You can change your training style periodically. For example, you could do one week of plyometrics followed by two weeks of power work, followed by three weeks of moderate sets and reps. Each of those three segments is one cycle. The Y3T method devised by Neil Hill and frequently followed by Flex Lewis utilizes three cycles over three weeks: Week 1 is focused on heavy compound exercises, Week 2 is focused on moderate compound and isolation exercises, and Week 3 is focused on high reps and high intensity. Holistic cycling allows you to compartmentalize your training into segments of one to four weeks with each segment devoted to a different workout approach.
2. STAGGERED SPLIT
Another way to go holistic is to change your style from workout to workout. Don’t do this randomly or you’ll likely foster chaos as one workout collides with another. Instead, stagger your split so body parts go through the same style rotation but on different weekly schedules. For example, you might do a power workout for legs one day and a high-rep session for back the next day. Then the next week you’ll reverse that. Our sample staggered split includes a different workout style for every body part over four weeks. (In this sample split, HIT is high intensity; high rep is 15 to 25 reps; power is four to eight reps; moderate is eight to 12 reps.)
3. HOLISTIC WORKOUT
Advanced bodybuilders can change styles from exercise to exercise or even, during the same exercise, from set to set. As with the cycle and split holistic methods, holistic workouts require planning. Don’t wing it. Instead, plot out sessions wherein one style can complement another and all styles together are stronger than any one individually. Our sample leg routine strives to do this by starting with plyometrics (box jumps and explosive box squats), progressing to high intensity (leg extensions, leg presses), then pumping up and exhausting the muscles with high reps (leg adduction, hack squats), and, for those with the space and equipment, ending with a functional exercise (sled push). A routine such as this can allow you to focus on more than one goal at once, such as speed, power, muscle size, and functional ability.
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HOLISTIC TIP SHEET
■ Plot out your cycles, splits, and workouts carefully; keep your strategy in your smartphone.
■ Cardio can also be holistic. Utilize more than one machine in the same workout, and/or try to incorporate non-mechanical activities such as sprinting intervals, swimming laps, pummeling a heavy bag, or full-court basketball.
HOLISTIC BASICS
■ Variety can boost your intensity and focus.
■ Holistic is a great way to incorporate power and speed training into a bodybuilding program.
■ It’s also ideal for those who do other athletic activities, such as football or kickboxing, in addition to bodybuilding.
■ Doing plyometric exercises like battle ropes, box jumps, and speed pushups can aid your bodybuilding.
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HOLISTIC LEG WORKOUT
Plyometric Box Jump: 2 sets, 10 reps
Plyometric Box Squat: 2 sets, 10 reps
Leg Extension: 2 sets, 10-12* reps
Leg Press: 2 sets, 10-12* reps
Leg Adduction: 2 sets, 100** reps
Hack Squat: 2 sets, 100** reps
Sled Push: 2 sets, 50 yd reps
*All working sets are to failure and preceded by one or two warmup sets.
**Do as many drops as necessary to reach 100 reps.
