Workout: Stack Attack Program

Stack Attack is another variation of the popular Pyramiding system.

With Stack Attack, the number of reps remains the same at 10 even when you are increasing the weight with every set.

The workout stops at the set where you can no longer perform 10 reps in good form.

The following week, your goal is to surpass the number of reps you recorded on your last set.

For example, if in last week’s session you were only able to complete 6 reps, your target this week would be to hit 7-8 reps.

If you can complete 10 reps, add another set and repeat the process.

The purpose is to help you break through strength plateaus, build muscle and burn off body fat.

Key Focus:

Stack Attack can be applied on any body part but it’s recommended to use compound exercises such as:

• Squat – Legs
• Deadlift – Back
• Bench Press – Chest
• Shoulder Press – Shoulders
• Power Clean – Hips

Workout Routine:

Here are the guidelines for Stack Attack:

1. Choose only 1 lift to specialise on and stay with it for at least 6 weeks.

2. 3-4 days after the Stack Attack workout, do a strength maximising workout on the same body part using 85% your 1-Rep Max (1RM) for 6 sets x 3 reps.

3. Rest 2 to 3 minutes between sets.

4. Use Rest Pause technique on your final set. This means to take 15 deep breaths between reps without re-racking the weight.

A sample progression for a trainer who has a 1MR of 100kgs for the Squat would look like this:

Set 1 – Bar x 10 reps
Set 2 – 55kgs x 10 reps
Set 3 – 65kgs x 10 reps
Set 4 – 75kgs x 10 reps
Set 5 – 80kgs x 10 reps
Set 6 – 85kgs x 6reps

The following week, the exerciser will try to hit 85kgs x 8 reps.

If the exercise is successful, the following week he or she can add another set and his or her workout may look like this:

Set 1 – Bar x 10 reps
Set 2 – 55kgs x 10 reps
Set 3 – 65kgs x 10 reps
Set 4 – 75kgs x 10 reps
Set 5 – 80kgs x 10 reps
Set 6 – 85kgs x 10 reps
Set 7 – 90kgs x 4 reps

The trainer has to repeat the cycle until he or she can get 90kgs x 10 reps.

A typical Stack Attack workout schedule would be the following:

Monday – Stack Attack Program: Legs
Tuesday – Chest, Shoulders
Wednesday – Rest
Thursday – Rest
Friday – Strength Maximising Workout: Legs
Saturday – Back

The Stack Attack workout has been proven effective by men and women who are trying to jump start their training.

However, it can be very taxing and should not be done for a period exceeding 6 weeks.