Progression. Progression of weight is king. If you are not getting stronger, it is much harder to gain muscle mass. A lifter that can squat 500 pounds will almost always have quads bigger then a 200 pound squatter. ‘Nuff said.

When is it time to move up in weight? generally, when you can perform the 20 total reps for a set in 5 mini-sets or less. I find that for bench press and overhead pressing, it is almost impossible for me to hit 5 mini-sets…my muscles fatigue much easier. So for these exercises I shoot for 6 mini-sets, then I progress in weight. Here is my recommended mini-set guideline for progression…

•Chest. 5 mini-sets for non-pressing movements. For Bench Press, Incline Press, etc, 6 mini-sets.
•Shoulders. 5 mini-sets for non-pressing movements. For barbell and dumbbell overhead press, etc, 6 mini-sets.
•Triceps. 5 mini-sets.
•Back. 5 mini-sets. (See Deadlift note below)
•Biceps. 5 mini-sets.
•Traps. 5 mini-sets.
•Forearms. 5 mini-sets.
•Quads. 5 mini-sets. (See Squat note below)
•Hamstrings. 5 mini-sets.
•Calves. 5 mini-sets. (See note below)
•Abs. Work abs as you please. See note below.
Deadlifts. I do NOT recommend performing sets above 3 reps using heavy weight on the deadlift. The deadlift is a unique exercise, and should be treated as such. There are three ways you can approach the deadlift with Bulldozer Training…

1.Singles. Perform single reps, rest-paused, up to a total of 10, 15 or 20 reps. Find the rep range that you are comfortable with, or alternate rep ranges each workout. Rest between reps varies. Rest until you feel strong enough to perform another rep. Generally, a 20 rep rest-pause set should take you 10-15 minutes, and a 10 rep set should take you 5-7 minutes. Progress in weight when you start to feel comfortable with your set.
2.Doubles. Perform two rep mini-sets, up to 10-20 total reps. Progress in weight when you start to feel comfortable with your set.
3.Triples. Perform three rep mini-sets, up to 10-20 total reps. Progress in weight when you start to feel comfortable with your set.
I strongly recommend using singles on the deadlift, but to each his own. Do what feels good for you. If you do want to cycle rep totals, here is a good way to do so…

•Workout 1. Heavy weight, 10 single reps.
•Workout 2. Heavy weight minus 30 pounds, 15 rep singles.
•Workout 3. heavy weight minus 60 pounds, 20 rep singles.
Squats. If you do not feel comfortable performing Bulldozer style sets with squats, it is OK to switch to another rep/set scheme. I recommend two alternatives…

1.20 rep set. Perform a single 20 rep set of squats.
2.HHLL. perform 4 sets of squats…first, perform 2 heavy sets of 5 reps, followed by two lighter sets of 8 reps. Generally I recommend that your lighter sets are about 60 pounds less then your heavy sets. Mileage may vary.
Calves. Calves are a unique muscle group. I recommend performing 30 rep Bulldozer sets for calves, instead of 20.

Abs. Abs sets can be tweaked anyway you want. Some may perform 30-40-50 or 60 rep set totals using Bulldozer Training.

Now what. Now what? Piece together a training system that works for you. Bulldozer Training isn’t rocket science. For questions, please visit the Muscle and Brawn forum.

My routine. This is the routine I use. Keep in mind that I often vary routines to stay out of ruts.

•Day 1. Legs. Squats using HHLL, Leg Extensions (Bulldozer 20 rep), Hamstring Curls or RDLs (Bulldozer 20 rep)
•Day 2. Arms. 2 working 20 rep Bulldozer sets of 2 exercises for both triceps and biceps.
•Day 3. Off.
•Day 4. Back. Deadlift, 10 rep rest-paused singles, followed by DB Rows (Bulldozer 20 rep) and T-Bar Rows (Bulldozer 20 rep).
•Day 5. Chest. Bench Press (Bulldozer 20 rep), followed by two addition chest exercises (Bulldozer 20 rep).
•Day 6. Off.
•Day 7. Shoulders. 2 heavy weight, non-Bulldozer sets of Overhead Barbell Presses, followed by Side Laterals (Bulldozer 20 rep), Upright Rows (Bulldozer 20 rep), and then (again) Overhead Presses (Bulldozer 20 rep).
I work calves and abs when i feel like it, and rarely work forearms.