TRAINING ARTICLES

Training with Santana Anderson

In Season

The training I do is high-volume-style training, with high-intensity methods employed on each exercise. This includes incorporating drop sets, giant sets, rest pause, forced reps and negatives, so that every sequential workout per body part is not the same. No more than 20 minutes of post-workout cardio for the duration of my prep.

Off-Season

I actually employ more cardio: a 30–45 min session 4 times per week, which allows me to eat the extra food I need and keep the breath that I need at the higher bodyweight to perform my excruciating workouts.

Sample Chest Workout

My workouts change each week, but this is one of my favourites.

Incline Smith Machine (reps are taken to the chest with a touch)

  • 1 × 135 lbs. 25 reps
  • 1 × 225 lbs. 20 reps
  • 1 × 315 lbs. 16 reps
  • 1 × 315 lbs. 16 reps
  • 1 × 405 lbs. 12 reps
  • 1 × 225 lbs. 40–50 reps, to failure
    (All the way to the chest, reps get shorter until they can’t be completed)

Giant Set

Each exercise is performed one after another with no rest until the entire rotation of exercises is done. Then there’s a 3–5 minute break between giant sets and 4 giant sets total.

  • Flat Bench Flyes: 65 lbs. 15 reps (middle 5 reps are held with 5-second stretch pause as low as you can take it – it should be painful)
  • Incline Dumbbell: 90 lbs. 15 reps (full range of motion)
  • Flat Bench Smith: 225 lbs. 15 reps (full range of motion)
  • Dumbbell Pullovers: 70 lbs. 10–15 reps
  • Cable Crossovers: 130 lbs. 15 reps
  • Dips: Bodyweight, 15 reps or failure (bottom range of the motion for pec recruitment)

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