2 New Routines & Long Term Training Cycle

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I am going to outline my regime for the foreseeable future. I shall be alternating two very different programmes every four weeks with the intention of keeping my muscles guessing and shocking them into new and consistent growth.

I would encourage reasonably experienced trainees give this programme a try, I’m sure you’ll be happy with the results.

Programme 1 is a high intensity routine based on Paul Borresson’s theories; it incorporates pre-exhaustion and drop-set techniques with the sole aim of taking you to complete muscular failure. This is my preferred way of training and it requires a serious amount of intensity and effort – you should approach each and every workout with a ‘balls to the wall’ attitude.

Programme 2 is a more traditional three day split which focuses on getting bigger and stronger in the major compound exercises. In isolation this routine would be ideal for trainees of all levels.


PROGRAMME 1

Each workout follows a similar pattern of using an isolation movement to pre-exhaust the muscle and then a compound movement to take the muscle to complete failure.

For the purposes of this programme: -

PRE-EXHAUST sets are a single high rep set of around 40 reps to complete failure. The rep range should be used to identify the weight you use; do not bother to count reps, just keep going until you can do no more.

TRIPLE DROP-SETS are single, prolonged sets where the weight is reduced when you reach failure allowing you to complete further reps. Start heavy with a weight that allows 6-8 reps, reduce the weight when you are unable to perform any further reps, go to failure again and reduce the weight for a final time. You are aiming to complete 6-8 reps on each of the drops. Remember to take each drop to complete failure; the weight should be reduced no more than two times in a single set.

STRAIGHT SETS are traditional sets of 8-10 reps. Again, straight sets should be taken to failure.


The programme is split as follows: -

Mon – Chest
Tue – Quads/Hams/Calves
Wed – Rest
Thu – Shoulders/Triceps
Fri – Back/Traps
Sat – Rest
Sun - Rest


Monday (Chest)

Set 1. Incline Dumbbell Flyes. Pre-exhaust.

Set 2. Incline Dumbbell Flyes. Triple Drop-set.

Set 3. Bench Press. Straight Set

Set 4. Bench Press. Triple Drop Set.


Tuesday (Legs)

Set 1. Leg Extension. Pre-exhaust.

Set 2. Leg Extension. Triple Drop-set.

Set 3. Back Squat. Straight Set.*

Set 4. Hamstring Curl. Pre-exhaust.

Set 5. Hamstring Curl. Triple Drop-set.

Set 6. Stiff Legged Deadlift. Straight Set

Set 7. Calf Raise. Triple Drop-set

*Can be replaced by Hack Squat or Leg Press; if this is the case I recommend you use the triple drop-set technique.


Thursday (Shoulders/Triceps)

Set 1. Side Laterals. Pre-exhaust.

Set 2. Side Laterals. Triple Drop-set

Set 3. Seated Dumbbell Press. Straight Set.*

Set 4. Seated Dumbbell Press. Triple Drop-set*

Set 5. Machine Dips. Triple Drop-set**

*Can be replaced by any form of shoulder press.

**Can be replaced by any triceps exercise incorporating the triple drop-set technique.


Friday (Back/Biceps)

Set 1. Dumbbell Pullovers. Pre-exhaust*

Set 2. Dumbbell pullovers. Triple Drop-set*

Set 3. Wide-grip Pulldowns. Straight Set

Set 4. Wide-grip Pulldowns. Triple Drop-set

Set 5. Deadlift. Straight Set

Set 6. Hammer Curls. Triple Drop-set

*Can be replaced with machine pullovers or straight-arm pushdowns.


PROGRAMME 2

This programme incorporates the 5x5 training method which was originally developed by Reg Park. The 5x5 method involves completing 5 sets of 5 reps, using the same resistance. That's the goal. However, if you've chosen the proper weight, you won't be able to do 5 sets of 5, at least not initially.

Typically, if you've chosen the correct weight, the workout would look like this:

Set 1: 5x100 pounds
Set 2: 4x100 pounds
Set 3: 3x100 pounds
Set 4: 3x100 pounds
Set 5: 2x100 pounds

Remember, the goal of doing 5 sets of 5 reps is a hypothetical goal. As soon as you are able to complete 5 sets of 5 you should up the resistance for your next workout.

The programme is split as follows: -

Mon – Quads/Hams/Calves
Tue – Rest
Wed – Chest/Shoulders/Triceps
Thu – Rest
Fri – Back/Traps/Biceps
Sat – Rest
Sun - Rest


Monday (Quads/Hams/Calves)

1) Back Squat – 5x5

2) Stiff Legged Deadlift – 5x5

3) Dumbbell Lunges – 2x8

4) Calve Raise – 2x12 (optional)


Wednesday (Chest/Shoulders/Triceps)

1) Weighted Dips – 5x5

2) Incline Bench Press – 3x8

3) Upright Row – 2x8

4) Skull Crushers – 2x8 (optional)


Friday (Back/Traps/Biceps)

1) Deadlift – 5x5

2) Barbell Row (substitute with dumbbell or machine row if necessary) – 3x8

3) Close Grip Chins with Palms Facing (use pulldown machine if necessary) – 4x6

4) Olympic Barbell Curls (optional) – 2x8


I'm happy to answer any questions on this thread and would appreciate feedback from anyone who decides to give the programme a try.

Happy training!


TonyStarks@elitefitness.com

Edited by - TonyStarks on 28/07/2002 11:30:34

Edited by - TonyStarks on 28/07/2002 11:34:37

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