Bulldozer Training focuses on weight progression. It should always be your goal to perform more reps then your previous workout. Progression is king. Live for it, dream of it, and strive for it.
So when is it a good idea to move up in weight while using Bulldozer Training version 2.0? I recommend that you bump your weight up by 5 pounds when you hit a total of 32-35 reps over the course of a macro set.
In the above example, the total number of reps performed for all 7 mini-sets was 28. The next time into the gym, try to hit at least 29 total reps. And again, when you achieve 32-35 total reps, bump the weight up. You will find that when you hit 32-35 reps for a given weight that you will start progressing in weight much more quickly.
Say you hit 32-35 reps in the bench press with 225 pounds. The next workout you might find that you hit 30 reps at 230 pounds. And the following workout you nail 34 reps with 230 pounds. Once you hover around the 32-35 rep range for a macro set, it should be a while before you hit a weight that causes you to stall.
Strength Endurance. Bulldozer Training utilizes a training principle known as strength endurance. Basically, you are training your body to handle any given amount of weight for longer periods of time.
But don’t be fooled; this does not make the Bulldozer system a powerlifting system. You will get stronger, no doubt about it. But forcing the body to endure a greater volume of work during a set period of time will lead to hypertrophy.
That is one of the aspects of Bulldozer Training that I have grown to appreciate. You can’t play with your rest periods. You have to get back under the bar and hit it. Therefore, each macro set for a given exercise will last approximately the same amount of time.
If your bench press macro set takes 11 minutes, it will most likely take 11 minutes during your next workout. But your volume of weight increases as your strength endurance increases.
You’ve probably noticed that your body recovers more stronger the longer you rest between sets. For this reason, many trainees subconsciously find themselves training longer while using the same routine. This expanded time approach to volume training isn’t necessarily the best way to pack on muscle. Your volume is growing, but the volume over time factor is slowing down.
Time Under Tension. Bulldozer Training version 2.0 forces you to train with a greater time under tension. Basically, a high percentage of your time spent in the gym will be under the bar. And because of this, you will be experiencing an ever-growing volume over time.
Because the time period for a given macro set stays virtually the same, you assure yourself that an increase in reps and/or weight equals an increase in volume divided by time. This ups the intensity factor, pushing your body to respond with muscle growth.