Newsletter Exclusives
Hey! You are part of the newsletter… So here is some free stuff I’ve put together just for you.
Table of Contents
VOLTRA Settings Spreadsheet
After my chat with Coach Kassem, I went to work over the course of a couple weeks testing all of the exercises I do with the VOLTRAs, and documenting their set-up. This includes rack set up, additional accessories like the Pegasus and benches and spotter arms, as well as the Inverse Chains, Eccentric Overload, and Chains settings… Even the cable length adjustment settings. And it’s a spreadsheet so you can take it and run with it yourself.
Details
The rack attachments notes are based on MY rack, and typically are based on number hole you can still see, if the attachment doesn’t have its own pin.
Our Starting Point for the various overload settings are… 30% Eccentric and 70% Inverse Chains. This is where I started with everything, and then made adjustments as I moved towards a working set.
Eccentric Overload
Aim for 20 to 50% Eccentric Overload. Lower for smaller joint exercises, Higher for Multi-Joint Exercises, and some adjustments based on other factors.
Inverse Chains
Start at 70% Inverse Chains and adjust. Lengthened Bias Exercises like Facing Away Curls, likely lower. Exercises with a bell shape strength curve, like a standing cable curl, also differ. Some multi-joint exercises like back exercises will work with an ever high amount of eccentric overload or inverse chains.
Chains
There are a handful of exercises where I found chains to be more appropriate than inverse chains. Use the same logic and testing for yourself.
Gut Check
If your settings are RIPPING the attachment from your hands or taking you out of position, you probably have the Eccentric Overload too high. You should still be able to control it.
From there, perform a set to failure. You should be able to get 1 or 2 Lengthened Partials (or even 0) and that is it. This is where you can only get the last ~20% of a full rep.
If you can get 80% of the way through a rep for a partial, then you went too heavy on Inverse Chains.
If you can get more than 3 or 4 lengthened partials, then you went too light on Inverse Chains. Want to be as close to being PINNED as possible at the end of the set.
In my chat with Calvin, he shared this reference tool as well. Something I think can be helpful as you tinker with your own settings.
Free Programs
My goal has always been to help you be a better home gym owner and athlete. That new shiny toy ain’t gonna do anything by itself, so here is how we go about lifting and using all our fancy equipment in our own garage.
These are currently under construction, but should be available in the next couple of months. If you are on the newsletter (which I know you are), you’ll get them there.
Joe’s Program
I lift 5 days a week, alongside cardio every day. I am chasing bigger lifts, bigger muscles, and being able to beat my daughter and all her friends at every sport and activity we do. If that sounds like you, keep an eye out for this one. Plenty of cable attachment work, Squats, Bench, Deadlift, Weight Carries, you name it.
Jamie’s Program
My wife lifts three days a week, and she is trying to be sneaky strong and looking fantastic. Heavy emphasis on glutes, with plenty of well rounded work to build a body that can do a lot and look good while doing it.
Kiddos Workout Programs
Part of the Kid’s Lifting Series over on the Garage Gym Competition site, I started to document the workouts we run with our Sunday Crew of Kiddos. I also have a 3 day a week program written for my daughter that she will start tackling here soon.
Tim’s Program
My co-coach Tim is a 3-day per week lifter at my garage. He works a full time job that has him doing all sorts of random stuff, he coaches both his kids sports, and tries to be heavily involved in their activities while still having family time at home. Oh, and find some time for himself to get into and stay in shape. He also travels out of town once a month, which creates its own unique challenges. And the days he lifts aren’t consistent due to everything I just wrote. So this program takes all of that into account.
Nutrition Resources
We’ve got some great articles over on the GGC website, with more on the way. But I want to also provide my own resources. Things like how I track my macros and set up my daily food plans for me and my wife. Cheat sheets for grocery shopping, meal tracking, and more. Anything I’ve got, I’ll hand it off, because it might be helpful for ya.
These are on the way.
What Else?
Well, you are on the newsletter. So feel free to ask, request, or poke me for anything. You know you got access to the Gray Matter Garage Sale, we do an annual Survey around planning, ideas, and feedback. But you can always just ask. Your ideas have often inspired some of my best work. So please, don’t think I’m too busy, that you are bugging me, or anything like that. Reach out, lets chat!