The Bookend Workout
May 03, 2013
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.
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.
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
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 |
