Variants
Depending on your goals, SPIDER STAMINA can be used at different average intensity and volume. Before you start, define your 1RM by doing one successful clean repetition with constant speed. You may also use your 3 or 4 RM (see the RM table). Stay away from failure.
Singles
This variant is for skilled athletes! Singles will give noticeable gain to your strength. Your 1RM technique will become more stable. Use this variant for three weeks and take one week off. After that period continue with your weight training at lower intensity.
- Avg intensity 88.1%
- Volume 8.81 × 1RM
- Density 0.37 × 1RM
| Set | % 1RM | Reps | Rest |
|---|---|---|---|
| 1 | 100% | 1 | 3 min |
| 2 | 96.6% | 1 | 3 min |
| 3 | 92.0% | 1 | 3 min |
| 4 | 88.5% | 1 | 90 s |
| 5 | 88.5% | 1 | 90 s |
| 6 | 86.2% | 1 | 90 s |
| 7 | 83.9% | 1 | 90 s |
| 8 | 83.9% | 1 | 90 s |
| 9 | 80.5% | 1 | 90 s |
| 10 | 80.5% | 1 | rip ;-) |
Doubles
If Singles are too hard for you or you feel insecure, then use Doubles. This variant can be viewed as a lighter version of Singles and can also be used to improve your 1RM technique.
- Avg intensity 83.7%
- Volume 16.74 × 1RM
- Density 0.70 × 1RM
| Set | % 1RM | Reps | Rest |
|---|---|---|---|
| 1 | 95.0% | 2 | 3 min |
| 2 | 91.8% | 2 | 3 min |
| 3 | 87.4% | 2 | 3 min |
| 4 | 84.1% | 2 | 90 s |
| 5 | 84.1% | 2 | 90 s |
| 6 | 81.9% | 2 | 90 s |
| 7 | 79.7% | 2 | 90 s |
| 8 | 79.7% | 2 | 90 s |
| 9 | 76.5% | 2 | 90 s |
| 10 | 76.5% | 2 | rip ;-) |
Constant StaminaMilko’s favorite
This variant has the intensity of Singles and the volume of Doubles. This is the simplest and shortest variant. My personal favorite!
- Avg intensity 87%
- Volume 16.53 × 1RM
- Density 0.83 × 1RM
| Set | % 1RM | Reps | Rest |
|---|---|---|---|
| 1 | 87% | 5 | 3 min |
| 2 | 87% | 4 | 3 min |
| 3 | 87% | 3 | 3 min |
| 4 | 87% | 2 | 90 s |
| 5 | 87% | 2 | 90 s |
| 6 | 87% | 1 | 60 s |
| 7 | 87% | 1 | 60 s |
| 8 | 87% | 1 | rip ;-) |
Triples
If you like Standard stamina but want more strength.
- Avg intensity 81.9%
- Volume 24.57 × 1RM
- Density 1.00 × 1RM
| Set | % 1RM | Reps | Rest |
|---|---|---|---|
| 1 | 93.0% | 3 | 3 min |
| 2 | 89.8% | 3 | 3 min |
| 3 | 85.6% | 3 | 3 min |
| 4 | 82.3% | 3 | 90 s |
| 5 | 82.3% | 3 | 90 s |
| 6 | 80.2% | 3 | 90 s |
| 7 | 78.0% | 3 | 90 s |
| 8 | 78.0% | 3 | 90 s |
| 9 | 74.9% | 3 | 90 s |
| 10 | 74.9% | 3 | rip ;-) |
Quadruples
More volume than Triples, more intensity than Standard.
- Avg intensity 79.3%
- Volume 31.72 × 1RM
- Density 1.30 × 1RM
| Set | % 1RM | Reps | Rest |
|---|---|---|---|
| 1 | 90.0% | 4 | 3 min |
| 2 | 87.0% | 4 | 3 min |
| 3 | 82.8% | 4 | 3 min |
| 4 | 79.7% | 4 | 90 s |
| 5 | 79.7% | 4 | 90 s |
| 6 | 77.6% | 4 | 90 s |
| 7 | 75.5% | 4 | 90 s |
| 8 | 75.5% | 4 | 90 s |
| 9 | 72.5% | 4 | 90 s |
| 10 | 72.5% | 4 | rip ;-) |
Fives — Standard Stamina
This is the all-in-one variant. It will give you strength, strength-endurance and hypertrophy. Read the full program →
- Avg intensity 76.6%
- Volume 38.30 × 1RM
- Density 1.53 × 1RM
| Set | % 1RM | Reps | Rest |
|---|---|---|---|
| 1 | 87% | 5 | 3 min |
| 2 | 84% | 5 | 3 min |
| 3 | 80% | 5 | 3 min |
| 4 | 77% | 5 | 90 s |
| 5 | 77% | 5 | 90 s |
| 6 | 75% | 5 | 90 s |
| 7 | 73% | 5 | 90 s |
| 8 | 73% | 5 | 90 s |
| 9 | 70% | 5 | 90 s |
| 10 | 70% | 5 | rip ;-) |
Half Stamina
This variant uses only the first five sets of a given stamina variant. This lowers the volume and puts the accent on the intensity of the session.
If for some reason you are deconditioned, use Half Standard Stamina at the beginning of your new training period.
- Avg intensity higher
- Volume lower
- Density lower
| Set | % 1RM | Reps | Rest |
|---|---|---|---|
| 1 | * | * | 3 min |
| 2 | * | * | 3 min |
| 3 | * | * | 3 min |
| 4 | * | * | 90 s |
| 5 | * | * | — |
Optimal Stamina
Load given as a rep-max range for each set.
| Set | Load (RM) | Reps |
|---|---|---|
| 1 | 1–2 | 1 |
| 2 | 1–3 | 1 |
| 3 | 2–3 | 1 |
| 4 | 2–4 | 1 |
| 5 | 3–4 | 1 |
| 6 | 3–4 | 2 |
| 7 | 4–5 | 3 |
| 8 | 4–6 | 4 |
| 9 | 5–6 | 5 |
| 10 | 5–6 | 6 |