Post by Bruce Tackett on May 21, 2018 0:00:32 GMT
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.
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.