The Bookend Workout

May 03, 2013
The Bookend Workout

Get an edge when you want to increase strength and muscle with Bookend Training

In this workout Program I use a technique and training principle called Bookend Training.

What is Bookend Training?

As the name implies like on a bookshelf you have two identical bookends with the books in between. This means the same exercises are at either ends of the workout program in a muscle group with other different exercises in between the two "ends".

Bookend Training is a training principle that is used when writing a workout program where you are looking to maximize blood flow and muscle fiber recruitment (building muscle) when training. Every muscle group has a Foundational Lift or exercises that allow you to maximize strength in that muscle group.

For instance The Squat is the Foundational exercise for Legs and typically is one of the first exercises you want to perform when training. Bench Press is the Foundational Exercise for Chest. Barbell Military or shoulder Press for Shoulders, Lat Pull downs, Bent over Row or Pull Ups for Back etc...The other exercises are categorized as Auxiliary Lifts to emphasize one or parts of the muscles differently.

So with Bookend Training the concept is to start with a foundational exercises for a specific muscle group. Once complete you move onto the Auxiliary exercises which still target the muscles you are working, and then finishing off the muscle group with the same foundational exercise you started with.

Why does it work?

Research has shown that because of the LOAD (weight and force) that foundational exercises put on the muscles worked, you can significantly recruit more muscle fibers when you also finish off with the same movement once the muscle are fatigued after the auxiliary lifts are performed. In a sense its somewhat similar to the overload principle that takes place when you do extended set training etc...

What this means is that by doing this technique your muscles work Overtime to recruit more muscle fibers during and after your training is finished.

My advice is to attempt to use the same weight when you END with the same exercise you started with.

Do the workout program below each week for a total of 4 weeks to maximize results form this technique

Week 1

Day 1

Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench 3 8 Chest
REST 1 120 TIPS
Dumbbell Bench Press On Bench Both Arms 3 10 Chest
REST 1 120 TIPS
Laying On Incline Bench Dumbbell Flys Both Arms 3 12 Chest
REST 1 60 TIPS
Standing Mid Cable Flys Both Arms 2 15 Chest
REST 1 60 TIPS
Barbell Incline Bench Press On Bench 2 15 Chest
REST 1 60 TIPS
Standing Bicep Curl Barbell Both Arms 3 8 Arms
REST 1 120 TIPS
Incline Dumbbell Biceps Curl One arm 3 10 Arms
REST 1 60 TIPS
Cable Concentration Bicep Curl 3 12 Arms
REST 1 60 TIPS
Standing Bicep Curl Barbell Both Arms 2 15 Arms
REST 1 60 TIPS
Hanging Leg Raise 2 6 Abs
REST 1 60 TIPS
Laying on Ground Abdominal Crunches Hands by Head 1 60 Abs
REST 1 60 TIPS
Hanging Leg Raise 2 60 Abs

Day 2

Exercise Sets Reps Muscle Group
Barbell Squat 3 6 Legs
REST 1 120 TIPS
Machine Leg Press Both Legs 3 10 Legs
REST 1 120 TIPS
Barbell Reverse Lunge 3 10 Legs
REST 1 120 TIPS
Seated Machine Leg Extension Both Legs 3 12 Legs
REST 1 120 TIPS
Prone Machine Leg Curl Both Legs 3 12 Legs
REST 1 60 TIPS
Barbell Squat 2 15 Legs
REST 1 60 TIPS
Standing Calf Raise 3 6 Legs
REST 1 120 TIPS
Seated Calf Raise 2 15 Legs

Day 3

Exercise Sets Reps Muscle Group
Standing Barbell Military Press 3 8 Shoulders
REST 1 120 TIPS
Standing Dumbbell Upright Row Both Arms 2 10 Shoulders
REST 1 120 TIPS
Standing Cable Side Raise One Arm 3 12 Shoulders
REST 1 120 TIPS
Standing Dumbbell Rear Delt Raise Both Arms 3 12 Shoulders
REST 1 120 TIPS
Standing Barbell Military Press 2 15 Shoulders
REST 1 120 TIPS
Standing Barbell Shrugs 3 6 Shoulders
REST 1 120 TIPS
Standing Dumbbell Shrugs 2 12 Shoulders
REST 1 60 TIPS
Standing Barbell Shrugs 2 15 Shoulders
REST 1 60 TIPS
Bent Over Cable Crunch 2 8 Abs
REST 1 120 TIPS
Reverse Crunch/ Leg Lifts 3 25 Abs
REST 1 60 TIPS
Bent Over Cable Crunch 2 15 Abs

Day 4

Exercise Sets Reps Muscle Group
Barbell Bent Over Wide Grip Rows Both Arms 3 8 Back
REST 1 120 TIPS
Pull-Up/ Chin 3 10 Back
REST 1 120 TIPS
Seated Cable Row 3 12 Back
REST 1 120 TIPS
Seated On Bench Cable Lat Pulldowns One Arm 3 15 Back
REST 1 60 TIPS
Barbell Bent Over Wide Grip Rows Both Arms 2 15 Back
REST 1 60 TIPS
Barbell Close Grip Bench Press with bands 3 8 Chest
REST 1 120 TIPS
Standing Cable Triceps Extension Both Arms 3 10 Arms
REST 1 120 TIPS
Standing Both Legs Over Head Tricep Extension Both Arms 3 12 Arms
REST 1 60 TIPS
Barbell Close Grip Bench Press with bands 2 15 Chest

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