Primary goal: gaining muscle mass

A type: split

Preparation level: medium, high

Number of workouts per week: 4

Necessary equipment: barbell, dumbbells, exercise equipment

Audience: men and women

Author: Eric Brown

The OP-21 training system is based on the rest-pause principle. The program will help you build muscle and improve your physique. The core of the 4-day up / down split is the basic exercises.

Introduction to OP-21

We start training because we want to change our body for the better. At the dawn of my passion for the training process, I set myself the goal of looking like a superhero. Later, when I began to take an active part in competitions, I began to pay more attention to strength indicators and sports results. However, it is aesthetic goals that have been and remain the most popular motivation for most people.

Many workout programs are aimed at achieving one of the three goals listed above. For example, Jim Wendler’s excellent 5/3/1 program focuses primarily on strength development. The immortal program “8×8” by Vince Gironde is focused mainly on the aesthetic result.

Programs can be adjusted to achieve different goals, but each scheme is aimed at solving a specific problem. Of course, using “5/3/1”, you will achieve not only an increase in strength indicators, but 8×8 will give you much more than improving your figure. But what if there was a one-size-fits-all program to boost strength and athletic performance while achieving aesthetic goals?

Today I want to present to you my training method OP-21, which is based on the underrated and little used. This complex combines the development of strength, athletic performance and physique. The cool thing is, it’s easier to master than it is to log into your email.

What is the rest-pause principle?

OP-21 is based on the rest-pause training technique. Rest-pause is a method of high-intensity training with a large volume of load, known from time immemorial. It’s no secret that most people tend to deviate from their chosen training goals. Quite often we see those who want to achieve maximum results in all aspects of training at the same time. The idea is tempting, but, unfortunately, it is fundamentally wrong.

You cannot chase all the hares at the same time. I want to clarify this point before we move on. Even if your goal is specific (strength, athletic performance, etc.), no program can combine all the nuances of the training process.

If I was training a pure powerlifter, I would not use the OP-21 as my main training scheme all year long. He has other goals. He needs to lift more weight with long rest intervals, which is not in line with the basic principles of OP-21. Remember, this is a universal program, not a specific one. You will get stronger, but building strength is not your top priority. Here is a plan for the reconstruction of the whole body.

When training for strength, athletic performance, and lean mass, you need a progressive overload regimen. Without challenging yourself (heavy weights, reps, short rests, etc.) in the gym, you’re wasting time. Muscles need new challenges to grow.

Bench press 3×10 every week with 90 kg – this is for lazy people. And you are capable of more. What if there was a way to lift moderately heavy to heavy weights (70-85% of maximum) while doing more sets in less time?

For example, you squat 150×5 for 4 sets with 3 minutes rest between rounds. This is 12 minutes of rest plus, say, 30 seconds per set. In general, you will need about 14-17 minutes to complete this set of 20 reps. What if you did 160×3 in 7 sets, resting one minute between rounds? This would take 7 minutes plus approximately 15-20 seconds per set. Total 9-11 minutes for a set of 21 reps with heavy weights.

The rest-pause technique allows you to use more weight by breaking the load into smaller segments in order to increase the training volume in less time. Do you think the leg muscles will respond differently to such a load? Can you develop the perfect tonnage mix with an increased repetition rate?

As I said earlier, the concept of rest-pause is not new. If we go back to the 50s of the last century, we will see that this technique was used by legendary gurus, for example, Vince Gironde. His famous 8×8 program. After examining 8×8 under a microscope, you will understand that this is the same rest-pause. The scheme includes 8 sets of 8 reps with very short rests (15-30 seconds) between sets.

Obviously, with such a short rest interval, the load cannot be so prohibitive, otherwise you will not have a chance to finish the exercise. Vince Gironde’s famous 8×8 protocol is great for general fitness work. It is not designed to maximize strength performance. OP-21 will give you a unique blend for strength development and functional training.

Ok, sounds tempting, but what is OP-21?

The goal of OP-21 is to develop strength indicators, increase results and increase lean muscle mass. Simply put, you will become stronger, more athletic, and more confident. The OP-21 protocol is based on 7 approaches using the rest-pause principle. In each set, you do 3 reps with a weight of 70-85% of your maximum. The key point is that you will only rest for one minute between sets. For example, 130kg is your 70R Squat Max. When using 90% of the maximum, you will stop at 3kg and use that weight for each set of 21 reps until you reach 70. I recommend starting at the lowest percentage, which is XNUMX%. You don’t want to find yourself in a situation where you CANNOT progress week after week?

In the first approaches, the load may not seem too serious to you. As you progress, your work weight will increase and you will begin to feel like your rest periods are getting shorter. I guarantee, very soon you will hit a wall of pain and doubt. OP-21 will catch you off guard, like the reinforced concrete defense of an inexperienced quarterback.

Any variable in the training equation can be changed. By shortening the rest intervals, you increase the intensity of your workout, but this will limit the working weight you can use. Execute the program as intended to get the most out of it. Rest for at least a minute to keep your working weight high. Believe me, this will be the right decision!

In the first week, I recommend using 70% of your maximum to get used to the program. I would advise increasing the load by 2,5-5kg in the squat or deadlift every week, and 2,5kg in the bench press, overhead press, or pull-up / push-up. Increase the load slowly, because our goal is not to hit the wall and reach the limit. But 21 repetitions shouldn’t turn into a leisurely stroll in the park.

The RRP-21 Approach is the most important approach of your day, so tune in to it. As the program gets more complex, doubts will start to prevail as you get closer to 21. Sometimes you won’t even be able to get to the 21st rep. If you give up and do 15 reps of squats, try to improve your performance next week. If you can’t get to 21 reps with a specific weight over 3 workouts, replace this movement with another one aimed at the same target muscle group.

This protocol is built around large compound movements so you can make progress. Ineffective exercises like bent-over triceps extension, squats on one leg or jogging are not included in the program.

Training frequency

In the first edition of OP-21, there were two options for training frequency. Both were good in their own way, but as a result of inevitable evolutionary development, I ended up with a 4-day split. Two days are devoted to the lower body, the remaining two to the upper. Compound movements are performed according to the OP-21 scheme. 7 sets of 3 reps with 21 minute rest. For OP-XNUMX, I recommend the following exercise selection:

• Barbell Shoulder Squats, Front Squats or. The main thing is, regardless of the exercise option, squat deep enough. Half squats give half the results.
  
• Traditional, or
  
• Bench Press, Bench with Positive and Negative Incline, or Close Grip Press |
  
• Overhead press standing, sitting or shvung press
  
• Pull-up options
  
• Push-ups on the bars
  

Over time, if not immediately, you will feel the need to use a weight belt for pull-ups and push-ups. Using the right movements will put you on the road to success….

Auxiliary movements

In addition to basic exercises, you can use auxiliary ones. The relief movements will slightly modify the rest-pause sets by using 6 sets of 5 reps with 30 seconds rest between sets. These 6×5 sets are real muscle crematoria as they are performed with an average working weight that feels very heavy after a few short rounds.

6×5 sets are more difficult than 7×3 sets. But these approaches contribute to the development of functional fitness and endurance. Additional movements should be started with a lower working weight than in 7×3 sets. 50-55% of the maximum is a good starting position.

scheme

Work according to the scheme 2 training days / day of rest / 2 days of work / 2 days of rest. This is an example of a basic exercise program that builds an excellent physique. The advantage of OP-21 is that you have freedom of exercise choice. As I said earlier, varying the squat, deadlift, and bench press is a good idea. And worrying about where to add crossovers or curls in the machine is a bad plan for those striving for success.

There is a special term for this – specialization in the secondary. The exercises you need to do will account for the lion’s share of your results, and movements that look cool in magazines won’t help you much. Concentrate on basic movements to create a well-proportioned physique. Do the same exercises for 3 weeks, and only then start thinking about changing your movement choices a little.

Day 1: lower body

Day 2: upper body

Day 3: lower body

Day 4: upper body

It’s really very simple. No gimmicks or sophisticated schemes. OP-21 leaves you with room to maneuver when choosing exercises. Each of the exercises mentioned above can be replaced with another basic movement that will give the target group a tangible load. As I said, stick to one complex for 3 weeks and only then make small adjustments.

Since OP-21 is a high intensity training program, replacing it every three weeks with a high volume training (Gironde 8×8, etc.) is a great idea. You cannot work at high intensity and heavy weight every week. This will hit your joints just like the economy did in 2008.

Unloading

Unloading requires a strictly individual approach. I have personally experimented with a variety of unloading schemes. My best fit is with 3 intense weeks and 1 week offload. My training is on the rise, so the third week is a ruthless dash before unloading. This approach gives me ample recovery time.

However, you can “rest” when you feel that the body needs it. For unloading, you can use a simple weekly split leg / deadlift / bench press with 2-3 exercises per day to reduce overall volume. 3 sets of 6-8 reps will do the job perfectly.

Food

Many people pay even more attention to nutrition than their Facebook status. In fact, nutrition just has to fit your needs. For starters, you should get as many macronutrients as your goal requires. As a rule, you need 2-3 grams per 1 kg of body weight, and the amount of fat depends on your plans. For example, to gain mass and develop strength with OP-21, you need to raise your total calorie intake and increase your carbohydrate intake.

Want to get rid of your adipose tissue stores? Cut back on your calorie intake and cut back on carbohydrates. If you are especially sensitive to carbohydrates, then their proportion in the diet should be controlled first. If you want to progress without gaining extra fat, you should reduce your fat intake on high-carb days and increase your fat intake on low-carb days. Typically, the combination of a high intake of fat and carbohydrates leads to fat gain at the same time.

Cardio

You can add cardio to one or two workouts if it suits your current goals. The options are very simple, but insanely effective. You can choose to sprint 1-2 approaches at a distance of 5-10 meters. Or you can do a set of bodyweight exercises. Choose whatever you want, just make sure these sessions are short and effective. Leave the 30 hour treadmill sessions to the clowns from the “cardio” section.

Conclusion

Training patterns set the rules of the game and structure your training. They allow you to achieve new goals and make you highly responsible for the result. If you skip workouts or work at half strength, you will not see progress with any program. Work hard, do not join the ranks of those who go to the gym from time to time. Make OP-21 part of your annual training program and reach new heights in athletic performance and strength.

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