Wash Up Meatheads is the culmination of my personal weightlifting experience since I started in the weight room in 5th grade. The program you are about to embark on is the one that I am also currently doing. It is an amalgamation of methods and thoughts from some of the brightest strength professionals in the world, such as Matt Wenning (the Wenning Style Warm Up), Jake Tuura (hypertrophy clusters), Jake Hicks (tonnage accumulation), Pat Basil (a less is more approach), Austin Jochum (warm up styles), Gerry Defilippo (movement variations), William Wayland (movement variations), Dane Miller (hormonal responses), and many others that I have forgotten over the years. 

So in a sense, you will be my lifting partner. This is the style of training that I have adopted after years of trying to get bigger and stronger as an athlete. I may no longer be competing, but training is still something that is important to me. I have tried many training methods, both in my own personal training and with the athletes I train. A lot of what I used to do in the past is not suitable with my lifestyle at this point, such as time dedicated to the weight room, aches and pains, and goals. 

The program itself is on a two week rotation, with the same basic structure each week. Each week is comprised of 2 Upper Body Days, 1 Lower Body Day, and 1 Total Body Day. Each day sans the total day features a bilateral compound lift and a unilateral compound lift of the opposing movement patterns. The Upper Days are based on movement patterns, one being Horizontally Based and the other Vertically. The Lower Day features both a Squat Based pattern and a Hinge Based pattern. The Total Day features a deadlift with classic meathead pump style lifts in an attempt to take advantage of a hormonal response after performing a big lower body compound lift prior to doing smaller muscle groups, such as the biceps and triceps. The primary focus on each day rotates based on two weeks. For example, the first horizontal based day features a Bench Press with a Single Arm Row, while the horizontal day for the following week is a Bent Over Row with a Single Arm Chest Press. The only day that will feature the same Primary Movement is the Total Body Day, but the arm pump will be different every week.

All great training programs are rooted in progressive overload. The way this program progresses is based on the concept of tonnage accumulation (the total amount lifted on a movement across all sets and reps). The first 4 rotations are based on 24 reps, the second 30 reps, and the third 36 reps. Each rotation has its own set and rep scheme, with the idea being between each rotation the reps will decrease while the weight increases, and thus tonnage accumulates. Between each group of 4 rotations, sets or reps will be added to the weight you are performing, and thus another avenue of tonnage accumulation is being pursued. 

I have found this style of training to be extremely effective, and I hope you join me in my pursuit of getting Bigger and Stronger