![]() Leave a rep in the tank, unless it’s your last set. This is a properly designed program that when followed, should prevent most stalls. If you are, it’s because you’re not eating or sleeping enough. You should avoid failure as much as possible. Run this novice/intermediate program hybrid instead. What if I’m an intermediate on my upper body but not the lower and vice versa? Another option is to use microplates (1-2.5lbs), which allows for very small progression. You are more likely to experience stalls if you are under-recovered (not eating and sleeping enough) or if you are nearing the intermediate phase. Then, you subtract 10% of that weight and build back up from there. First, identify which exercise you are stalling in. (In the end, it will only make a small difference) However, if it is impeding your ability to recover or is causing you to stall, only perform the minimum amount of sets needed for all exercises. You’re looking for constant linear progression.īy the way, if you can handle performing all sets, go with it. Never repeat the same weights if you’ve already mastered them. Nonetheless, if you reach the desired sets/reps, make sure to add weight the next workout. Obviously, the stronger you become, the smaller the jumps in weight. For squats, this will be 5-10lbs per progression, deadlifts 10-20lbs per progression, and bench press 5-10lbs per progression. Once you hit the desired total amount of reps (15-18 or 25-30) you will increase weight. Still, the method in which you achieve 25-30 reps is irrelevant as long as you stick within the rep range. If doing 5 sets, the reps should add up to 25-30. The manner in which the reps add up to 15-18 does not matter as long as you are still within the rep range. ![]() If doing 3 sets, the total amount of reps should add up to 15-18. It’s one or the other, no questions asked. You never do sets of 4, for reasons that are much too complicated for this section. If you don’t like low exercise selection and basic linear progression, you may need something else.įor the major compound exercises, you’re either doing sets of 3 or 5. That also means your linear progress can tap out before OR after hitting these numbers, so keep that in mind. Either way, since this is a linear progression program, you want to milk it for all it’s worth. Depending on the lifter, these standards will either be slightly lower, or slightly higher. The lower the better, but as a general rule it should be 2-5 minutes for the major compound movements, and 1-2 minutes for the accessory work.Ĭan I add some extra accessory work or change some of the exercises?ĭo not modify any anything unless indicated down belowĪs a general guideline, you can move onto an intermediate program once you can box squat 315×5, bench press 225×5, and deadlift 405×5 (will have to test that on your own time). So for week 1 you would do A,B,A, and week 2 would be B,A,B. Weekends are off.Įach session, you alternate between the two workouts. The good news is that it will only take you 6-15 months at the absolute max.īox Squat 3/5×4-6 Floor Press or Pause Bench 3/5×4-6 Pendlay Row 3/5×4-6 Overhead Barbell Extension 3×6-10 Barbell/Dumbbell Preacher Curl 3×6-10 Stiff-Legged Deadlift/Good Morning 2-3×6-10 Weighted Plank 3×30-60sīox Squat 3/5×4-6 Paused Overhead Press 3/5×4-6 Trap-Bar Deadlift 2×4-6 Close-Grip Bench Press 3×6-8 Weighted Chin-up 3×3-5 Weighted Plank 3×30-60s So check your ego at the door, and prepare to make the best gains of your entire life. This means you must build your foundation with a simple program like this. If the answer is yes, then you’re a novice lifter. A simple way to assess your training level is if you can still make linear progress workout to workout. If you cannot bench 225×5, squat 315×5, and deadlift 405×5, then you are probably a novice lifter. Seated DB Shrugs - 3 x 15, 2 x 3 (SS) Core 1.This is a novice program designed for first year lifters. DB Overhead Press - 3 x 15, 2 x 3 (SS) 4. SL High Knee Run - 5 x 10 yards each leg Strength 1. Side Plank Hip Lifts - 3 x 20 each side Day 4 - Top Speed and Shoulders Dynamic Warm Up Top Speed 1. Overhead Cable Extension - 3 x 15, 2 x 3 (SS) Core 1. Dips - 2 x Max Reps (more total reps than last week) 4. Cable Crunches - 3 x 25 Day 2 - Agility, Chest, and Triceps Dynamic Warm Up Agility 1. DB Hammer Curl - 3 x 15, 2 x 3 (SS) Core 1. EZ Curl - 3 x 15, 2 x 3 (SS) (Wide, Close, Reverse Grip) 6. Pull Ups - 3 x Max Reps (more total reps than last week) 3. Close Grip Pulldowns - 3 x 15, 2 x 3 (SS) 2. Falling Starts - 10 x 1 (10 yards) Strength 1. ![]() ![]() Day 1 - Acceleration, Back, and Biceps Dynamic Warm Up Acceleration 1. ![]()
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