Weight training workout routine by Boeafitness.com
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Weight training workout routine by Boeafitness.com
If you`ve been into serious weight training for over a year, and your intense with both your training and nutrition, you`ve by now inevitably hit at least one plateau.
(By nutrition I mean getting 1-1.3 grams of protein per pound of bodyweight as well as adequate carbohydrates, fats, and fiber. Proper nutrition is where you make 70% of your progress. Training, no matter how intense is only 30% at best. Over 10 years of experience with minimal time following a proper diet has proven this to me.)
When people reach plateau`s the usually try shock routines in an attempt to awaken the muscle, but even those become stale and progress halts. The best way to stop this is constantly surprising your body, keeping it off balance, never allowing it to adapt to the stimulus you`re placing on it.
If your body is continually forced to adapt you will see the requisite gains in strength, size, refinement, and density that you are seeking.
Now that we know our objective how do we achieve it?
Simple, by structuring a program that takes into account everything we know about muscle gynecology and time tested, proven weight lifting techniques. Outlined herein is a program that not only works but includes all the aspects necessary, in a regimented way that is both easy to remember and highly effective.
Weekly Schedule Of Body part Training *Choose from among the exercises listed for each body part. Then refer to the table for the amount of sets and repetitions.
MONDAY - Back & Traps
Back (Dead lifts, Cleans, barbell rows, dumbbell rows, seated rows, chin-ups, pull-ups, pull downs all types, T-Bar Rows)
Abs (Hanging leg raises, crunches, roman chair sit-ups, frog kicks)
Calves (Seated and standing calf raises, donkey calf raises)
Thursday - Take some time off and rest
Friday - Legs (Quads, Hamstrings, Calves)
Quads (Squats, leg press, hack squats, front squats, smith machine lunges, leg extensions)
Hamstrings (Leg curls, lying and standing, hammer strength leg curls, stiff leg dead lifts)
Saturday - Triceps, Abs
Triceps (Dips, bench dips, close grip bench presses, two arm behind the head extensions, one arm behind the head extensions, pushdowns with one or both arms, kickbacks)
Sunday - Take some time off and rest
Pointers
*You may change the sequence of the body parts trained if you so desire, but without giving a full explanation, suffice it to say that this is the best combination for balance, injury prevention, and recuperation.
*For best results select intelligently from among the exercises listed for each body part. Certain exercises are better for a different aspect of a muscle than others, asses you physique then pick.
*Stick to 3 sets per exercise unless it takes you longer to build to a maximum weight.
*Always perform at least one warm up set at the beginning of each workout, and stretch between sets.
The Workout
Week 1 *This is a heavy training week perform 5-8 repetitions per set. *Total workout volume should be low anywhere from 6-12 sets per body part depending on its size.
*Take 2-4 minutes rest in between sets
*Train to at least all out failure
Week 2 *This is a moderate training week perform between 9-12 repetitions per set. *Total workout volume should be higher anywhere from 9-16 sets per body part.
*Take 1-2 minutes rest between sets.
*Train at or approaching failure.
Week 3 *This is a high repetition week perform between 12-30 reps per regular or superset. *Perform a high volume of sets 16-20.
*Only take as much rest as you need to catch your breath or change weights and/or equipment.
*Use intensity techniques, especially supersets, giant sets, and drop sets.
This cycle should be repeated indefinitely. By repeating this cycle you hit all of the muscle fiber types, both red and white , plus some they probably haven`t even found yet!! You give your nervous system and mind time to rest and recuperate because your not always assaulting them 100% The moderate repetitions will give you the size gains you seek. The high repetitions will give you the refinement, endurance, and detail you seek.
And the low repetitions will give you the strength and density you seek. In essence its a win, win, and win again situation, no aspect is missed. It may take your body some time to recuperate from the extra stimulus, so if you feel fatigued, take an extra day off.
But make sure, and this is very important, take the day off for the body part that needs the least work on your physique. Don`t feel guilty you are contributing to overall balance as well as insuring growth. When selecting your exercises always use the ones that demand the most from the muscle your trying to work, i.e. the ones that work best for you. Also remember to target your weakest areas to keep them in balance with the rest of your physique.
Hit those areas extra hard each week and be smart about selecting exercises that target those areas. Heart and will is only half the battle with an intelligent plan like this you can expect gains limited only by you.
