A Lift A Day-sample routine for beastly size and strength
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Mon-deadlift(10 sets)
conventional deadlifts from an elevated platform-4x5
rack pulls-3x5
static holds-3x15-20 seconds
Tues-military or bench press(12 sets)
military or bottom position bench presses-4x5
partial military or bench presses-3x5
dumbbell overhead or bench presses-2x10
lockouts-3x15-20 secs
Wed-GPP
Thurs-row(12 sets)
rows-4x5
one arm dumbbell rows-2x10
pull ups-4xfailure
static hold-2x15-20 seconds
Fri-squat(11 sets)
bottom position squats-4x6
partial squats-2x6
lockouts-2x15-20 secs
lunges-3x12
Sat-rest
Sun-GPP
Training parameters
Rest:1.5-2 mins
Tempo:2120
Intensity:80% of 1RM for straight sets,125% of 1RM for supramaximal sets,1 rep short of failure
Duration:should be in and out of the gym within 50-60 mins and that includes warm up,cool down,changing and bathing.
You might think what the heck??? Only 40+ sets for the entire body during the entire week? I blast my biceps with 60-80 sets alone for the whole week! Ya,that's the reason why your arm size is almost the same as it was when you first started training.This was one of the ways the old timers a hundred years ago trained and they were much much stronger than modern day trainees with their Space Age machines,supplements validated by Ivy League university research...Give this program a try,you would be pleasantly surprised by the results. -
SQUATTIN'
Down the road, in a gym far away
A young man was heard to say,
No matter what I do, my legs won't grow!
He tried leg extensions, leg curls, leg presses too.
Trying to cheat, these sissy workouts he'd do!
From the corner of the gym where the big guys train,
Through a cloud of chalk and the midst of pain,
Where the big iron rides high, and threaten lives,
Where the noise is made with big forty-fives,
A deep voice bellowed as he wrapped his knees,
A very big man with legs like trees,
Laughing as he snatched another plate from the stack,
Chalked his hands and monstrous back,
Said, "Boy, stop lying and don't say you've forgotten!
Trouble with you is you ain't been SQUATTIN!" -
You know what is bottom position bench?Originally posted by Marco_Simone:bottom position bench presses-4x5 -
start from your lower pec/chest?Something like power-rack pin bench press?Originally posted by Marco_Simone:You know what is bottom position bench? -
usually the normal bench,you start with your arms fully extended and the bar on top right and lower down.Originally posted by Simon Dean:start from your lower pec/chest?Something like power-rack pin bench press?
This time,you start with the bar almost touching your chest(in a power rack)...so you are doing the difficult part first...It is supposed to be more difficult this way and hence you have to use a lighter weight -
bottom position squats=you start in a deep squat position instead of doing the negative portion in a normal squat.
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A curl a day- sample routine for measly size and strength
Monday-Leg curls, hold at lockout with fullstack after 3 sets of 15 reps have been done.
Tuesday-reverse curls-hold at mid position and repeat for the rest of the curls.
Wednesday-bicep curls
Thursday-preacher curls
friday-hammer curls
sat-zottman curls
sun-leg curls
This workout, you need a partner to give you extra encouragment for this tear-reducing workout.
Remember to alternate between cable, dumbbells and machines.
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how can one able to do 4 reps of compound lift at 80%1RM at a tempo of 2120 and rest 1.5mins in between???Originally posted by Marco_Simone:Mon-deadlift(10 sets)
conventional deadlifts from an elevated platform-4x5
rack pulls-3x5
static holds-3x15-20 seconds
Tues-military or bench press(12 sets)
military or bottom position bench presses-4x5
partial military or bench presses-3x5
dumbbell overhead or bench presses-2x10
lockouts-3x15-20 secs
Wed-GPP
Thurs-row(12 sets)
rows-4x5
one arm dumbbell rows-2x10
pull ups-4xfailure
static hold-2x15-20 seconds
Fri-squat(11 sets)
bottom position squats-4x6
partial squats-2x6
lockouts-2x15-20 secs
lunges-3x12
Sat-rest
Sun-GPP
Training parameters
Rest:1.5-2 mins
Tempo:2120
Intensity:80% of 1RM for straight sets,125% of 1RM for supramaximal sets,1 rep short of failure
Duration:should be in and out of the gym within 50-60 mins and that includes warm up,cool down,changing and bathing.
You might think what the heck??? Only 40+ sets for the entire body during the entire week? I blast my biceps with 60-80 sets alone for the whole week! Ya,that's the reason why your arm size is almost the same as it was when you first started training.This was one of the ways the old timers a hundred years ago trained and they were much much stronger than modern day trainees with their Space Age machines,supplements validated by Ivy League university research...Give this program a try,you would be pleasantly surprised by the results. -
80% of 1RM is not balls to the wall intensity bro.Originally posted by fishbuff:how can one able to do 4 reps of compound lift at 80%1RM at a tempo of 2120 and rest 1.5mins in between???
For 80% of 1RM,you usually can do 6-7 reps before failure.Here I am prescribing only 5 reps. -
It actually depends on several other factors too, such as your training age, your fast/slow twitch muscle ratio, which determines whether you're a speed or strength person(or anywhere in between). I guess fishbuff leans more towards a pure strength person, and adding the fact that he's been training for a few years already, it will be tougher for him to do more reps at that kinda 1RM percentage.