Super-accumulation for busy executives
WHAT IS A SUPER-ACCUMULATION?
Super-accumulation is a term used for a short, intense, and high-frequency training period that leads to a remarkable increase in strength and muscle mass. This period usually consists of 2 training units a day for 5 days. The idea is simple. Beat yourself to the ground for 5 days, then eat, sleep, recover, and grow bigger and stronger than before. What can you expect if you do everything correctly? The progress that would usually take you 4 to 6 weeks in just 5 days. Is it easy? absolutely not. Do the results worth it? You bet!
THE HISTORY OF SUPER-ACCUMULATION.
Super-accumulation training camps are nothing new and are frequently used to prepare athletes just before the start of the season, so their conditioning is at its peak. Super-accumulation and high-frequency training was heavily popularized by Ivan Abadjiev, who was the head coach of the famous Bulgarian weightlifting team in the 1980s. Their training consisted of up to 6 training units per day, 6 days a week. Most of the world records set by Abadjiev and his athletes who used this training system remain unbroken until this day.
WHO CAN BENEFIT FROM SUPER-ACCUMULATION?
Super-accumulation training camp can be beneficial to anyone who wants to get stronger, fitter, faster, or more powerful as quickly as possible. Models or physique competitors frequently use this style of training camps to prepare for a photo shoot, and athletes (American football, Rugby, Hockey, Soccer, MMA) to prepare for tryouts, drafts, or important matches and to peak their performance to the maximum.
WHY SUPER-ACCUMULATION FOR BUSY EXECUTIVES?
Gaining muscle and transforming your physique is not an easy thing to do. It requires a lot of dedication, quality food, and hard training. The more advanced you are, the harder it is to progress, especially if you are a busy executive who works long hours, has limited time to train, and frequently skip meals due to long meetings. What is the solution for these people? Dedicate a short period just to train, eat and recover. You will break plateaus, lose body fat and build muscle much faster than you would with your regular training schedule. Above are photos of one of my clients, who just recently successfully went through the first super-accumulation training camp. He lost 1% of body fat and gain 0.7 KG of lean muscle mass while improving his squat, dip, and bench press by roughly 10%. All of this within just 5 days.
HOW TO STRUCTURE A SUPER-ACCUMULATIOM PROGRAM?
For effective results, you must train at least twice a day for 3 to 5 days in a row. The first training done in the morning is more neural, focusing on building strength and functional hypertrophy through multiple sets, lower reps, and just a few exercises. This training should not exceed 45-60 minutes. The second training of the day is more metabolically oriented, consisting of fewer sets, more repetition, and building muscle mainly through metabolic stress. Below is a sample day of training of my client during his camp.
Morning upper body training
A1. Press – 35° – bb – mid – fat gripz, 8X4-6, 4012, 120s
A2. Chin up – neutral – close, 8X2-4, 4012, 120s
B1. Push up – deficit – mid, 4X8-10, 4010, 90s
B2. Row – seated – pronated – mid, 4X8-10, 3012, 90s
Afternoon upper body training
A1. Dips – v bar, 4X6-8, 4012, 120s
A2. Pulldown – mag grip – mid, 4X6-8, 4014, 120s
B1. Press – 75° – db – neutral, 3X8-10, 3012, 90s
B2. Shrug – seated – db – neutral, 3X8-10, 3012, 90s
C1. Curl – 75° – db – neutral, 3X12-15, 3010, 90s (3 Drop set)
C2. Triceps extension – overhead – mid pulley – rope, 3X12-15, 3010, 90s (3 Drop set)
HOW TO EAT DURING A SUPER-ACCUMULATIOM CAMP?
Nutrition during a training period like this is very individual and depends on the metabolic balance results, body fat percentage, lean muscle mass, and training goal. Here is a sample day of eating of my client above. He weighs 76 kilograms with roughly 15% body fat.
Meal 1: 250g of beef and a fist full of macadamias.
Meal 2: Post-workout shake.
Meal 3: 250g of shredded chicken breast with grilled zucchini and carrots.
Meal 4: Post-workout shake.
Meal 5: 250g of wild salmon with roasted potatoes.
Meal 6: Pancakes from Cassava flour with strawberry jam and berries.
