As promised, here is a new (advanced) 3-day per week program. It's something I
developed a few years back via independent research and is based off of 3
important topics in strength and muscle development: periodization, evolutionary
fitness, and holistics.
This approach is quite different than what is commonly preached, and may strike
some as odd. The most obvious difference is that, even though you hit a muscle
group once a week, you only use that exact pathway once a month.
For instance, you will do a bench press one week, an incline press the next
week, a decline press the following week, etc. All of these lifts train the
pecs, tris, and deltoids, but do it from different angles and, thus, use
different portions of those muscles.
This provides the best overall development and strength, but gives the muscle
(specific pathway) a chance at maximal recovery. This is the basis behind
"periodization", which avoids overtraining and helps prevent those nasty
plateaus that most people suffer from when seriously involved in a weight
program. (I haven't hit a significant plateau in 5+ years)
Keep in mind that the days are not set in stone. If you can't train on mon, wed,
and fri, then feel free to vary the days. In fact, "randomization" can be your
friend. You know, one week you train on mon, wed, fri - the next week you train
on tue, thu, and sat. It's all about keeping your body guessing so you can
defeat its natural homeo-stasis. This is the basis behind "evolutionary fitness"
Another difference: you will do the lift in a "holistic" way. After a brief
warm-up (that may involve stretching), you do an 85% work set, take a break, a
75% work set, take a break, and a 45% work set. This scheme targets the fast
twitch, medium twitch, and slow twitch fibers, which provides stimulus for the
entire muscle. This provides maximum development and, thus, also protects
against injury.
One thing I like to do is "cycle". For instance, I'll do the 85% work set for
one lift, and while that muscle is resting, I'll do the 85% work set for another
lift. While resting from the second lift, I'll go back for the 70% work set of
the first lift, etc. Cycling between pairs of lifts is an excellent way to keep
your gym time short and allow for proper inter-set resting.
Try to do the lifts in the order provided as much as possible. I've structured
them so that the heavier "compound lifts" are performed first (they are the most
important). After compound movements come "isolation movements", which require
less energy and are easier to complish after a certain amount of fatigue has set
in. You'll see what I mean if you reverse the order - the compounds are hard to
do when tired..
The most important thing to do is to perform each lift with the strictest of
forms. If not, you risk injury. I've studied exercise kineseology for quite a
while now, so I can give anyone advice on how to perform these exercises. If you
have difficulty performing a lift, shoot me an e-mail and I will try to explain
or even point you to an equivalent you can use as a substitute.
The same goes for the equipment you use. It doesn't matter whether you use free
weights or machines (though machines are safer for a solo lifter). The most
important thing is the "improvement" that you try to make each week. Give 100%
to try to get atleast 1 extra rep for each set of each lift each time out. If
you can go up 3-4 reps, then add about 5% to the weight and go back to the
original rep count.
For example, if you start out doing 6 bench presses in your 85% workset at 100
lbs. and you manage to get to 9 reps -- then increase the weight to 105 lbs and
drop back to 6 reps. This is another type of periodization, and you should be
able to make consistent progress with this scheme.
However, if you can't, don't panic. If you get stuck in a plateu or go
backwards, then you may be overtrained. Relax, and don't panic. Just stop the
set and give that muscle group extra rest for the next time out. Rest is
important, and when you are not in the gym, do your best to rest, relax and de-
stress. (try to get to bed early too!)
After lifting, you're done for the day. The best way to make consistent gains,
aid in recovery, and kill any sweet tooth you may have while low carbing is to
do a "post-workout" shake. I've mentioned this before. It's basically 1 cup of
grape juice mixed with 1 cup of water and 1 serving of egg protein powder (or
other protein supplement).
Mix up the stuff and take it with you. As soon as you're done with the lifts,
gulp it down and go and hop on an exercycle and pedal SLOWLY to warm down. After
10-15 minutes of cooldown, hop off the bike and head home. Avoid eating dinner
for atleast 45 mins after taking the shake in the gym.
This will allow your body to uptake the glucose into the muscle more effectively
- aiding in recovery, almost like a steroid.. It also helps kill any sugar
cravings, atleast in me..
So, without further ado (with example logging notation imbedded):
*************************************** WEEK #1 ***************************************
LOWER BODY(MON) UPPER BODY(WED) MIDSECTION(FRI)
*************** *************** ***************
Dumbbell Deadlift Overhead Press Bent Over Row
----------------- -------------- -------------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 50% warm-up
8 @ 85% +1 | +5 lb. 6 @ 85% | 6 @ 85% -1 | + 15 lb.
12 @ 70% | 12 @ 70% | 12 @ 70% |
24 @ 45% | 24 @ 45% | 24 @ 45% |
Single Leg Extension Standing Machine Shrug Rotary Curl
-------------------- ---------------------- -----------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 50% warm-up
8 @ 85% | 10 @ 85% | 6 @ 85% |
16 @ 70% | 20 @ 70% | 12 @ 70% |
32 @ 45% | 40 @ 45% | 24 @ 45% |
Lying Leg Curl Decline Flyes Twisting Crunch
-------------- ------------- ---------------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 0 warm-up
8 @ 85% | 6 @ 85% | 20 @ 0 |
16 @ 70% | 12 @ 70% +2 | +10 lb. 20 @ 0 |
32 @ 45% | 24 @ 45% |
Seated Calf Raise Triceps Extension Reverse Wrist Curl
----------------- ----------------- ------------------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 50% warm-up
15 @ 85% | 6 @ 85% | 12 @ 85% |
25 @ 70% | 12 @ 70% | 24 @ 70% |
35 @ 45% | 24 @ 45% | 48 @ 45% |
Hip Adduction Front Raises Lat Bar Pullover
------------- ------------ ----------------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 50% warm-up
16 @ 85% | 6 @ 85% | 6 @ 85% |
24 @ 70% | 12 @ 70% | 12 @ 70% |
48 @ 45% | 24 @ 45% | 24 @ 45% |
*************************************** WEEK #2 ***************************************
LOWER BODY(MON) UPPER BODY(WED) MIDSECTION(FRI)
*************** *************** ***************
Leg Press Incline Press Front Pulldowns
--------- ------------- ---------------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 50% warm-up
8 @ 85% | 6 @ 85% | 6 @ 85% -1 | + 15 lb.
16 @ 70% | 12 @ 70% | 12 @ 70% |
32 @ 45% | 24 @ 45% | 24 @ 45% |
Back Raise Dumbbell Shrug Preacher Curl
---------- -------------- -------------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 50% warm-up
30 @ 0 +1 | 10 @ 85% | 6 @ 85% |
20 @ 0 | 20 @ 70% | 12 @ 70% |
40 @ 45% | 24 @ 45% |
Lying Single Leg Curl Crossover Cable Flyes Incline Situp
--------------------- --------------------- -------------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 0 warm-up
8 @ 85% | 10 @ 85% | 20 @ 85% |
16 @ 70% | 15 @ 70% +2 | +10 lb. 20 @ 70% |
32 @ 45% | 25 @ 45% |
Rotary Calf Raise French Press Barbell Wrist Curl
----------------- ------------ ------------------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 50% warm-up
12 @ 85% +1 | +5 lb. 6 @ 85% | 12 @ 85% |
24 @ 70% | 12 @ 70% | 24 @ 70% |
48 @ 45% | 24 @ 45% | 48 @ 45% |
Side Bend Lateral Raises Dumbbell Pullover
--------- -------------- -----------------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 50% warm-up
24 @ 70% | 6 @ 85% | 6 @ 85% |
20 @ 70% | 12 @ 70% | 12 @ 70% |
24 @ 45% | 24 @ 45% |
*************************************** WEEK #3 ***************************************
LOWER BODY(MON) UPPER BODY(WED) MIDSECTION(FRI)
*************** *************** ***************
Barbell Deadlift Decline Chest Press Lat Pulldown
---------------- ------------------- ------------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 50% warm-up
8 @ 85% +1 | +5 lb. 6 @ 85% | 6 @ 85% |
16 @ 70% | 12 @ 70% | 12 @ 70% |
32 @ 45% | 24 @ 45% | 24 @ 45% |
Leg Extension Seated Shrug Dumbbell Curl
------------- ------------ -------------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 50% warm-up
8 @ 85% | 10 @ 85% | 6 @ 85% -1 | +15 lb.
16 @ 70% | 20 @ 70% | 12 @ 70% |
32 @ 45% | 40 @ 45% | 24 @ 45% |
Seated Leg Curl One-arm Butterfly Machine Crunch
--------------- ----------------- --------------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 50% warm-up
8 @ 85% | 6 @ 85% | 20 @ 85% |
16 @ 70% | 12 @ 70% +2 | +10 lb. 20 @ 70% |
32 @ 45% | 24 @ 45% | 40 @ 45% |
Standing Calf Raise Rope Pulldown Hammer Curl
------------------- ------------- -----------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 50% warm-up
8 @ 85% | 6 @ 85% | 6 @ 85% |
16 @ 70% | 12 @ 70% | 12 @ 70% |
32 @ 45% | 24 @ 45% | 24 @ 45% |
Rotary Torso Reverse Flyes Radial/Ulnar Flex/Extension
------------ ------------- --------------------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 50% warm-up
16 @ 70% | 6 @ 85% | 25 @ 85% |
32 @ 45% | 12 @ 70% | 25 @ 70% |
24 @ 45% |
*************************************** WEEK #4 ***************************************
LOWER BODY(MON) UPPER BODY(WED) MIDSECTION(FRI)
*************** *************** ***************
Hack Squat Bench Press Chin-up Pulldowns
---------- ----------- -----------------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 50% warm-up
8 @ 85% | 6 @ 85% | 6 @ 85% -1 | + 15 lb.
16 @ 70% | 12 @ 70% | 12 @ 70% |
32 @ 45% | 24 @ 45% | 24 @ 45% |
Back Raise Barbell Shrug Cable Curl
---------- ------------- ----------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 50% warm-up
30 @ 0 +1 | 10 @ 85% | 6 @ 85% |
20 @ 0 | 20 @ 70% | 12 @ 70% |
40 @ 45% | 24 @ 45% |
Kneeling Leg Curl Seated Butterfly Leg Raise
----------------- ---------------- ---------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 0 warm-up
8 @ 85% | 6 @ 85% | 20 @ 0 |
16 @ 70% | 12 @ 70% +2 | +10 lb. 15 @ 0 |
32 @ 45% | 24 @ 45% |
Incline Calf Raise Triceps Press Barbell Reverse Curl
------------------ ------------- --------------------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 50% warm-up
16 @ 85% | 6 @ 85% | 12 @ 85% |
24 @ 70% | 12 @ 70% | 24 @ 70% |
48 @ 45% | 24 @ 45% | 48 @ 45% |
Hip Abduction Upright Row Seated Row
------------- ------------ ----------
10 @ 50% warm-up 10 @ 50% warm-up 10 @ 50% warm-up
15 @ 70% +1 | +5 lb. 6 @ 85% | 6 @ 85% |
25 @ 70% | 12 @ 70% | 12 @ 70% |
35 @ 45% | 24 @ 45% | 24 @ 45% |
Quick explanation of notation:
15 @ 70% +1 | +5 lb.
- Means 15 reps at 70% of maximum weight (1RM),
- an actual weight should be written into your log, not a percentage
- +1 means that you were able to get one extra rep the last time out (modifier)
- +5 means that you are currently lifting 5 lbs heavier than baseline (modifier)
