spEEdFrEEk's workout

[2equis]

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)

[Cossi]

I guess, maybe I am unclear.....could you give us some more detail?

Seriously though nice write up. That is some good info.

[Jaygermeister]

I like the part where we go to Hooter’s

[Obby]

Should I say it...

:icon_needpics: :icon_needpics:

nice write-up buddy.

[spEEdfrEEk]

Wow, I had forgotten I posted this on here.

Perhaps I should clean it up so that it's actually formatted properly

(and readable).

The advice is correct but the program is just a jumble of text! ha ha.

I'll fix it soon enough and repost..

TJ

[Perky]

Can't wait to see the revised one.