spEEdfrEEk Posted October 30, 2003 Share Posted October 30, 2003 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) :cool: TJ 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spEEdfrEEk Posted January 12, 2004 Author Share Posted January 12, 2004 moving it upwards :wink: :cool: TJ :cool: Quote Link to comment Share on other sites More sharing options...
RodeRash Posted January 22, 2004 Share Posted January 22, 2004 Hello TJ, Do you keep a log of all your workouts? That is way to much data to keep track of properly in your head. What does your log look like? (do you use a spread sheet, or some type of pre-printed form, or do you just have a notebook with some type of notation that you jot down that you can understand?) How often do you test your 1 rep max in order to calculate your percentages? Maybe...every 12 weeks or so? Quote Link to comment Share on other sites More sharing options...
N1K Posted January 22, 2004 Share Posted January 22, 2004 Do you keep a log of all your workouts? He's a fecking NASA rocket scientist... Dude probably takes a laptop into the gym. :wink: Nothing but love for my nerdy brother! :razz: I'm sure that'a great program, but the first time I read it I was like WOOOAH... to many calculations and too much to keep track of. Mine is way easier for a dummy to remember! LOL Quote Link to comment Share on other sites More sharing options...
spEEdfrEEk Posted January 23, 2004 Author Share Posted January 23, 2004 Hello TJ,Do you keep a log of all your workouts? Yep! That is way to much data to keep track of properly in your head.What does your log look like? Pretty much what you see there.. With the exception that there is only one day per page.. (do you use a spread sheet, or some type of pre-printed form, or do you just have a notebook with some type of notation that you jot down that you can understand?) Yep.. Little spiral notebook in my gym bag. The notation is identical to above. The only difference is that weights are written in and not percentages.. The "+reps | +weight" scheme works well for me. Each time I go up a rep, I add one to the count.. Each time I increase the weight I add to the weight column and set the rep count back to zero.. How often do you test your 1 rep max in order to calculate your percentages? Maybe...every 12 weeks or so? I only compute my 1RM when I start a new exercise or use a new machine, etc. After that. I just continue to update my progress incrementally. In general, you know what your 1RM is, because if you keep records properly you can make a guess (just extrapolate to 100% from 85%, etc..) I'd be glad to explain anything in further detail if you'd like, just ask.. :cool: TJ :cool: Quote Link to comment Share on other sites More sharing options...
spEEdfrEEk Posted January 23, 2004 Author Share Posted January 23, 2004 He's a fecking NASA rocket scientist... Dude probably takes a laptop into the gym. ha ha ha, how did you guess!?!? Kidding... Nothing but love for my nerdy brother! :razz: I know bro, I know.. :wink: I'm sure that'a great program, but the first time I read it I was like WOOOAH... to many calculations and too much to keep track of.Mine is way easier for a dummy to remember! LOL Hey, if you got something that works -- go with it! I'm all about _results_ and you're obviously gettin' em :grin: :cool: TJ :cool: Quote Link to comment Share on other sites More sharing options...
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