New Training Program Size/Tone/Strength

[love_iron]

Hi All,

Well I thought Id introduce my latest program and see what people thought of it.

I had a few years personal experience in lifting and have also studied for a year in this field so have drawn a few conclusions for the average Joe Bloggs. A routine must be time efficient, interesting, varied, effective and relatively cheap.

In order to train each muscle group twice a week with plenty of variation I am currently working with the following routine;

Monday - Chest/Back/Hams

4 x Flat DB Press (15/12/10/8reps)

3 x either Incline DB Press or Decline BB Press (alternate each week) (12/10/8reps)

1 x Pec Deck 10reps

4 x Supersets Seated Row into wide grip Lat Pulldown (15/12/10/8reps)

3 x Leg Curls (15/12/10reps)

Tuesday - Quads/Shoulders/Traps

4 x Leg Press (12/10/8/6reps)

3 x Leg Extension (12/10/8reps)

3 x Military Press (Smith Machine) 15/12/10reps)

2 x Tri Super Set Raises (Front 15reps/Side 15reps/Bent Rear 15reps)

1 x Behind Neck Press 12reps

2 x Shrugs (Machine or BB) (12/10reps)

1 x DB Shrugs 12reps

Wednesday - Tricep/Bicep/Calves

3 x Dips x 10reps (add weight to make 10th rep last possible)

2 x Super Set Skullcrusher/Close Grip Bench (same weight) (15/12reps)

1 x Tricep Rope Pushdown approx 10reps (purpose is to fully fatigue tri's)

3 x Standing Calf Raise (15/12/10reps)

3 x Seated Calf Raise (15/12/10reps) on last set strip weight twice to fatigue

4 x Preacher Cable Curl (15/12/10/8reps) straight after each set I perform 5 reps with Alternating DB Curl at light weight emphasising only bicep contraction with a squeeze and hold at top to fully fatigue and pump muscle then for last set strip weight twice to complete fatigue (positive failure)

4 x BB Curl (15/12/10/8reps) on last set strip weight twice to fatigue

1 x Alternating DB Curls to failure approx 10reps

Thursday - R E S T

Friday - Powerlifting

5 x Flat BB Bench Press (15/12/10/8/6reps)

5 x Squat (15/12/10/8/6reps)

5 x Deadlift (15/12/10/8/6reps)

Saturday and Sunday - R E S T

I find this routine gives me the entire range of movement and muscular work desired as well as a time efficient workout

Each workout takes about 50minutes, maybe an hour on Friday - time is a high focus in my routine as it increases intensity and I ensure time is reduced each workout unless an extreme increase in weight is achieved. I assess this efficiency with a Kg/min value. This makes workout interesting with a goal to beat every time.

The reason I choose these rep ranges and particular techniques?

I use such a wide rep range because with 15reps on the first set it warms the muscle up as well as gives some endurance benefit.

I make sure I work upper and lower body every day to promote Growth Hormone (increase hypertrophy) and fat burning properties. I make sure I never repeat an exercise each week to add variation and also to attack muscles from all angles.

Basically this routine suits any lifestyle as it only takes 50minutes 4 times a week, the focus on intensity requires a few supplments, mainly just a good Protein powder with BCAAs and a good amount of L-Glutamine as well as creatine if desired. I personally use ZMA for recovery on my 4 workout days and also Tribulus Su-Th to promote more testosterone. Finally my diet is approx 40/40/20 Pro/CHO/Fat and I aim to get at least 2g per 1Kg bodyweight per day.

Sorry to drag this out but it was neccessary.

[jono]

goodluck

[Pseudonym]

time is a high focus in my routine as it increases intensity and I ensure time is reduced each workout unless an extreme increase in weight is achieved. I assess this efficiency with a Kg/min value.

I hadn't come across this method before, but it's an interesting variation. So how do you work this out? Do you run a stopwatch over each exercise?

[love_iron]

Yeah I use a stopwatch but only to measure total time taken, i aim for about 90secs to 2 and a half minutes rest between exercise, if I feel like I can achieve the next set completely at the desired weight required I start my set but if it gets to 2 and a half minutes rest, TOO BAD TIME UP! I just have to dig in and go for it.

I just divide total weight lifted by time taken, usually about 300kg/min but obviously quad and back days are way higher than tricep/bicep days. My aim is I always increase intensity every week for that particular workout, usually get 5-15% increase each week.

TRY IT!

[love_iron]

I suppose to get some feedback id better post some progress, ive just finished my second week of my six week cycle;

Day 1 Week 1

Flat BB Press - 15/12/8/6reps 65/70/70/75kg

Decline BB Press - 12/10/8reps 60/65/70kg

Pec Deck - 1set 10reps 75kg

Seated Row/Latt Pulldown Superset - 15/12/10/8reps SR60/70/80/90Kg LP60/65/65/60Kg

Leg Curls - 15/12/10reps 40/50/60kg

Day 2 Week 1

Squats - 15/12/10/8reps 90/100/110/120kg

Leg Press - 15/12/10reps 200/240/280kg

Leg Extension - 1set 10reps 100kg

Smith Military Press - 15/12/8reps 40/45/50kgs

TriSet Raises - 2 set 15reps each raise type 12kg

Machine Shrugs - 12/10 200/220kg

DB Shrugs - 1 set 12reps 36kg DBs

Day 3 Week 1

Dips - 3 sets 10reps BW

Skullcrusher/Close Grip Superset - 15/12reps 25/30kg

Tricep Pushdown (fatigue set) - 1set 10reps 50kg

Standing Calf Raise - 15/12/10reps 160/180/200kgs

Seated Calf Raise - 15/12/10(20/20strip set)reps 40/50/60(40/12 strip)kg

BB Curl - 15/12/10/8(8/8 strip)reps 25/30/35/35(25/20strip)kg

Cable Preacher Curl - 15/12/10/8(8/8 strip)reps 35/40/45/45(35/25strip set)

Alternating DB Curl (Fatigue Set) 1 set 10reps 10kg DBs

Day 5 Week 1

Bench Press - 15/12/9/7/5(power)reps 70/70/75/75/50(power)kgs

Squat - 15/12/10/8/6reps 90/100/110/120/120kgs

DeadLift - 15/12/10/8/6reps 100/110/120/130/140kgs

Day 1 Week 2

Flat DB Press - 15/12/10/8reps 30/30/33/36kg DBs

Incline DB Press - 12/10/8reps 20/23/26kg DBs

Pec Deck - 1set 10reps 80kg

Seated Row/Latt Pulldown Superset - 15/12/8/6reps SR60/70/80/90Kg LP65/65/65/65Kg

Leg Curls - 15/12/10reps 45/55/65kg

Day 2 Week 2

Leg Press - 12/10/8/6reps 240/280/320/360kg

Leg Extension - 12/10/8 90/100/110kg

Smith Military Press - 15/12/10reps 40/45/50kgs

TriSet Raises - 2 set 15reps each raise type 13kg

Machine Shrugs - 12/10 205/225kg

DB Shrugs - 1 set 12reps 42kg DBs

Day 3 Week 1

Dips - 3 sets 10reps 10kg

Skullcrusher/Close Grip Superset - 15/12reps 25/32.5kg

Tricep Pushdown (fatigue set) - 1set 10reps 50kg

Standing Calf Raise - 15/12/10reps 160/180/200kgs

Seated Calf Raise - 15/12/10(10/10strip set)reps 40/50/60(50/40 strip)kg

Cable Preacher Curl - 15/12/10/8(8/8 strip)reps 35/40/45/50(40/30strip set)

Alternating DB Curl (Fatigue Sets after each Preacher set) 3 sets 5reps 10kg DBs

BB Curl - 15/12/10/8(8/8 strip)reps 25/30/35/35(25/20strip)kg

Alternating DB Curl (Fatigue Set) 1 set 10reps 10kg DBs

Day 5 Week 2

Bench Press - 15/12/10/8/6(power)reps 72.5/72.5/77.5/77.5/55(power)kgs

Squat - 15/12/10/8/5reps 90/100/110/120/130kgs

DeadLift - 15/12/10/8/6reps 105/115/125/135/145kgs

Well thats it 2 weeks into it, I feel Ive progressed OK considering Ive lost 2kg of BW and increased my Bicep by 1/4inch and lost 1 and a half inches off my waist. The goal of this is to tone up, maintain/slightly increase strength and lose body fat. SO FAR, SO GOOD.

BTW Im 169cm and now 78Kg

[deegee]

good progress over the time 1/4 inch is good in the biceps, keep going !

[love_iron]

Thanks, Im pleased with the progress too...

Todays update...

Day 1 Week 3

Flat DB Press - 15/12/10/8reps 30/33/36/36kg DBs

Decline BB Press - 15/12/10reps 60/65/70kg

Pec Deck - 1set 10reps 80kg

Seated Row/Latt Pulldown Superset - 15/12/10/8reps SR60/70/80/90Kg LP65/65/65/65Kg

Leg Curls - 15/12/10reps 45/55/65kg

Got a few more reps out in my dumbells so i was pleased, felt good and pumped, YAY!!!!

[Varven]

Nice work mate,

keep pounding away, hope you dont burn off too much muscle along with the fat.

[love_iron]

thanks VV

Im not too worried about burning muscle as long as I gain strength, I rate power/weight ratio pretty highly and my personal benchmark is to bench at least my bodyweight for 12reps which I can do now, might do a bulk phase later in the year but at my height (1.69m) 75-80kg is a pretty solid/cut look, at 80kg my arms would be about 16-16 1/2inches.

good luck in your new routine, looks good

[jono]

Thanks, Im pleased with the progress too...

Todays update...

Day 1 Week 3

Flat DB Press - 15/12/10/8reps 30/33/36/36kg DBs

Decline BB Press - 15/12/10reps 60/65/70kg

Pec Deck - 1set 10reps 80kg

Seated Row/Latt Pulldown Superset - 15/12/10/8reps SR60/70/80/90Kg LP65/65/65/65Kg

Leg Curls - 15/12/10reps 45/55/65kg

Got a few more reps out in my dumbells so i was pleased, felt good and pumped, YAY!!!!

glad you got some progress man

[Growth]

I rate power/weight ratio pretty highly and my personal benchmark is to bench at least my bodyweight for 12reps which I can do now

If you can do that now then its time to up the ante, your new goal could be something like 1.5 times your bodyweight, you always have to keep reseting your goals. I know one of my goals was to bench 2x my bodyweight, i came pretty close but then my weight was constantly creeping up as i was bulking, i think the closest i got was around 1.75, i might have a go at achiveing it again next time i bulk.

Nice workouts BTW :nod:

[love_iron]

thanks growth, i know what u mean by slipping away from your 1.75 due to bulking, i done that last year, highest ive had is 1.5 but currently 1RM is only about 1.4x BW. will work on it and kep ya's posted now for todays update...

Leg Press - 12/10/8/6reps 260/300/340/380kg

Leg Extension - 12/10/8 95/105/115kg

Smith Military Press - 15/12/10reps 40/45/50kgs

TriSet Raises - 2 set 15reps each raise type 13kg

Machine Shrugs - 12/10 210/230kg

DB Shrugs - 1 set 12reps 42kg DBs

51minutes

Well got an extra 20kg on each LP, almost dropped the 4th rep in last set tho due to sidetracked mind!!! 5kg on each Extension and Shrugs

[Growth]

What are triset raises, it it like lateral / front / rear????

[Varven]

Nice Shoulder press, Im sorta at the same level, but want to desperately hit 60kgs, and its proving to be very elusive :wink:

Do you have any pics mate to keep track of progress from just before your cut and into your cut ?

[love_iron]

Growth... u got it. alternating front x 15, side laterals x 15, seated bent rear raises x 15. this hurts!!!! i love it! a cardio workout as well haha

VV... i know what u mean the step from 50-60 is huge! i can only get 4-5 60s out, how far down do you bring your bar? ive checked out depth with DBs and its only to about eye/nose level but with bar it seems you have to go lower as to not look like a pussy cheat! im interested to know how deep people take a bar press.

todays workout...

Dips - 3 sets 10reps 10kg

Skullcrusher/Close Grip Superset - 15/12reps 30/35kg

Tricep Pushdown (fatigue set) - 1set 12reps 50kg

Standing Calf Raise - 15/12/10reps 160/200/240kgs

Seated Calf Raise - 15/12/10(10/10strip set)reps 50/60/70(60/50 strip)kg

Cable Preacher Curl - 15/12/10/8(8/8 strip)reps 35/40/45/50(40/30strip set)

Alternating DB Curl (Fatigue Sets after each Preacher set) 3 sets 5reps 10kg DBs

BB Curl - 15/12/10/8(8/8 strip)reps 25/30/35/35(25/20strip)kg

pleased i got more on both calf ex's and pushdown, i love the fat rope pushdown, get so much more out of it than a straight bar. All curls were easier and next week i think ill easily get a 2.5-5kg jump in all curls.

Ill post some pics next week, wish i could get a shot after todays workout! gets my whole upper body pumped!

[love_iron]

Well Friday was a bit worse than Id hoped, but hey... you gotta have a bad day sometimes? especially when all ur workouts are 7:30am = (

Bench Press - 15/12/9/7/6(power)reps 70/75/80/80/60(power)kgs

Squat - 15/12/10reps 90/100/110kgs

DeadLift - 15/12/10/8reps 110/120/130/140kgs

got better bench again today, great! was a bit tired and not too motivated due to sleep, biartchs! etc etc so i shaved a couple sets off SQ and DL, still got improvement on DL so thats cool

[Pseudonym]

You benched 80kg for 7reps, but then when you went down to 6 reps, you only did 60kg? Is there something special about that one, being a power set? Or is that a typo?

[love_iron]

yeah sorry i didnt mention that, its a power set

last 2 updates...

Monday

Flat DB Press - 15/12/10/10reps 30/33/36/36kg DBs

Incline DB Press - 12/12/10reps 20/23/26kg

Pec Deck - 1set 12reps 80kg

Seated Row/Latt Pulldown Superset - 15/12/10/8reps SR65/75/85/95Kg LP65/65/65/65Kg

Leg Curls - 15/12/6reps 45/60/70kg

Felt a lot stronger in Chest, really pleased and got a bit more out of my back, all while I shaved 5minutes off overall workout time! YEAH!!

Today... (this week I am giving my Quads a rest so upped to shoulder work a bit)

Smith Military Press - 15/12/10reps 40/45/50kgs

Seated Machine Press - 10/10/10/10/8/6reps 40/50/60/70/80/90kgs

TriSet Raises - 3 sets 10reps each raise type 10kg

SS with above... Machine Shrugs - 3 x 12 x 105kg

DB Shrugs - 1 set 12reps 45kg DBs

Really felt a burn with change of exercise thrown in, pleasing effort