whiffet's log

[Bruce Tackett]

Whiffet said:

Since I get asked a lot about my routine, here is my favourite. It's full body.  I get great strength gains with this. I feel strong and full of energy using it. There are three workouts: A, B, and C.

A = low-rep strength work. So typically 3 sets of five reps. As I stagnate, I may change it to 5 sets of 3, which keeps the strength increases coming.

B = light resistance. So typically a bodyweight and bands day. Usually 2 or 3 sets for 15 to 20 reps. Pull ups are the exception -- I can’t do such high reps on them for several sets.

C = Moderate resistance -- so working in the 10 rep range. Again typical 2 or 3 sets.

I rarely go to total failure, but sometimes I may. I like the last set to be hard, but not a full bore effort. The strength day works far better by avoiding failure. Leave a rep or two in the tank on strength day. I increase weight once I’m able to add a rep or two on all sets. I tend to stick with the same weight for a good month, and I find the strength gains come very well this way.

You can do it Mon, Wed, Fri. But if you fancy doing more sets, add a couple of days recovery between sessions -- or even 3 if you feel you need it. 

Example workout A (heavy)

Chest: Heavy dips dips or dumbbell floor press.

Back: one-armed rows.

Legs: squat

Shoulder: press

Biceps: curls

Triceps: skull crushers

Core: ab wheel

Neck: harness or self resistance (I don’t go heavy on the neck work).

Workout B (light/bodyweight)

Chest: Leg raised push ups

Back: pullups

Legs: some sort of bodyweight squat variation

Shoulders: lateral raise with bands

Biceps: light curls

Triceps: light curls or diamond pushups or band work

Core: crunches

Neck: self resistance

Workout C (medium reps)

Chest: Backpack push ups

Back: one-armed rows

Legs: squat

Shoulders: press and a set of lateral raise with bands

Biceps: curl:

Tris: skull crushers

Core: leg raises

Neck: harness work.

[1920sfan]

Your workouts served you well Bruce. You will be long remembered.

[Michael]

May 19, 2022 20:53:15 GMT 1920sfan said:

Your workouts served you well Bruce. You will be long remembered.

1920sfan, Bruce posted this for Whiffet the guy in the video. It's actually Whiffet's workout.

[1920sfan]

I knew the gentleman in the video was not Bruce, but I did not know who Whiffet was. Thanks Michael.

[BigBruvOfEnglandUK]

I've edited Bruce's post by adding the quote box to make it more obvious that it's Whiffet's post.

[1920sfan]

Thanks Bruv.