2 New Routines & Long Term Training Cycle
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 1Each 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 2This 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