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This is one of my own workout regimes.
Here´s the plan, 1st one is PDF, 2nd is MS Office / Libre Office:
The point of this program is not to improve massively in the short term, but to train in a way your body isn´t used to. This will allow for better gains after the program in the long term.
The plan itself requires 5 weeks, but you should take at least one week off before and after this program to maximize the effects and minimize fatigue.
Here are some keys to reading the plan:
- P 1 means Phase 1.
- Under “Reps” you´ll find 12 / 4 at the top. This means Set 1 has 12 Reps, Set 2 has 4 Reps.
- Under “Tempo” you´ll find 5-0-5. I don´t use isometric holds in the stretched position, so the numbers mean: Lower the weights in 5 seconds, hold the fully contracted position for 0 seconds and raise the weight in 5 seconds.
- “RPE” stands for “Rate of Perceived Exertion”, so it means: From 1-10, how hard are you pushing yourself? You could interpret 9 as stopping 1 rep from failure, 8 as stopping 2 reps from failure etc. Every set has its own RPE number given.
- Under “Results” (everything marked yellow, unless you´re colorblind) you enter what weight you used and how many reps you managed to do. You may also note short comments such as “Bad Form” or “Shitty Warmup” or “Too Short Eccentric”.
- I did not specify rest times, because that depends on your condition, your hormone / neurotransmitter levels and your goals. This is where you will do most of your “individualization” for this program. However: If you just did Curls you don´t have to rest more than 15 seconds before doing ab exercises.
- For Phase 1 I didn´t tell you to warm up, because it didn´t fit into the space. You will of course warm up (or not).
- For Phase 2 I didn´t tell you which days to train on, but you should do 4 workouts a week. If you feel like shit on day 8 of phase 2, you went too hard, if you feel like you could give 100% on a rest day, you didn´t go hard enough.
- A “Serratus Press” is any movement in which you perform “Scapular Protraction”, a “Trap Pulldown” is “Scapular Depression”. My “T-Bar-Rows” aka. Landmine Rows are performed with an almost upright torso, maybe bent 30-45° forward. R-U-Grip means Radio-Ulnar-Grip Training, so either training your grip, radial deviation, ulnar deviation, or pronation and supination, whichever might fit your goals or might be a new stimulus.
- “Shoulders” means one isolation exercise for your shoulder, I use Front Raises because my Rear Deltoids are more developed than my Front Deltoids, chances are you´ll have to do the opposite.
How are you supposed to progress?
During Phase 1, the first 2 weeks, every workout is different, so trying to measure your progress would be ridiculous. This phase is more about doing something new for your body and changing your routine significantly, as well as learning to estimate the weights you can handle for slower rep speeds.
During Phase 2, the last 3 weeks, the workouts A, B and C will each be done 4 times, so strive for progress by increasing the weight once you reach the upper limit of the given rep range. If you can´t do that, at least add a short isometric hold at the end of the set or do the last eccentric phase a little slower or do the Bruce Lee thing and just train contracting the muscle aka. flex it so hard that it cramps, when you´ve learned to do that, you will be able to target the muscle a lot better.
Here are some further notes:
- Because my wingspan is 3″ (7,5cm) longer than my height and my legs make up more than 50% of my height, I put several arm, forearm, calf and thigh exercises into the program. You may not need that, though it shouldn´t hurt. If you´re a T-Rex or your mom took contergan, replace limb isolation movements with torso isolation movements such as cable flyes, pullovers and hip thrusts.
- You can change the exercises for similar ones within a reasonable range, that´s why I didn´t specify most exercises.
- If you are unsure of good form on an exercise, look it up, I´m not responsible for you. Don´t sue me if you hurt yourself and consult a doctor before blah blah blah.
- Supplements that could improve your results and have passed my tests are: Creatine, Citrulline, Zinc, Magnesium, Vitamin B12, Vitamin D3, Caffeine, Beta-Alanine and joint supplements such as MSM, Glucosamine, Collagen etc.
If you finished all 5 weeks and haven´t noticed any differences whatsoever, check this list:
- Use a calendar the next time someone tells you to wait a week before doing something.
- If you did rest a week before starting the program, consider resting a month, maybe you´re really stressed out.
- Learn how to sleep properly, that means catching up on sleep, darkening the room, no sounds, maybe even turn off electric devices. Don´t eat big meals before bed or high-fat meals even hours before bed. Note that 8 hours after drinking coffee 50% of the caffeine is still active in your body.
- Learn how to eat properly, that means make sure you eat enough calories and protein (you don’t need a gram a pound, though!) and that your muscles are filled with glycogen before working out and that you´re filling the glycogen stores after training by eating carbs.
- Note that you should not be doing intense strength training if you have depression. You can´t expect any gains if you ignore that.
- Get your testosterone levels tested, preferably by a doctor.
- You might be going either too hard or not hard enough on the sets. Be honest to yourself about this.
- Add a rest day into the training cycle, or even 2. Simply postpone the workouts.
- If all else fails, consider removing yourself from the gene pool.