I recently bought (from Amazon) the above book and plan to use this protocol, starting on January 2, 2017.
I’ll let you know how I feel about it after I get in a few weeks.
Before going into the details, keep in mind that this is not HIIT (High Intensity Interval Training); there is NO INTERVAL. That is to say, you don’t “go all out” for, say, 30 seconds and rest for 90 seconds.
All of the exercises are 1 set, with rep ranges from 1 to 20.
So the weights you choose are very important. With some of the exercises you should not be able to do more than 3 reps.
As I’ve explained before, your muscles do not grow while you’re lifting; they grow when you are recuperating. As this is a very high intensity protocol, i.e., much muscle fiber damage, your rest periods between workout sessions have to be 4-7 days. If you do “Workout One” on Monday, you should not do “Workout Two” until Friday, the earliest.
I’ll give you more details, after the workout scheme.
THE WORKOUTS IN SCHEMATIC FORM
Workout One: Chest & Back
Chest
Dumbbell flyes for pre-exhaust 1 x 6-10 reps
Incline presses 1 x 1-3 reps
No rest after the flyes; that’s what pre-exhaustion means.
Back
Straight-arm pulldowns for pre-exhaust 1 x 6-10 reps
Palms-up pulldowns 1 x 6-10 reps
Deadlifts 1 x 6-10 reps
Rest 4-7 days.
Workout Two: Legs & Abs
Legs
Leg extensions for pre-exhaust 1 x 12-20 reps
Leg presses 1 x 12-20 reps
Standing calf raises 1 x 12-20 reps
Abs
Sit-ups 1 x 12-20 reps
Rest 4-7 days.
Workout Three: Shoulders & Arms
Shoulders
Dumbbell lateral raises 1 x 6-10 reps
Bent-over dumbbell lateral raises 1 x 6-10 reps
Biceps
Palms-up pulldowns 1 x 6-10 reps
Triceps
Triceps pushdowns for pre-exhaust 1 x 6-10 reps
Dips 1 x 3-5 reps
Rest 4-7 days.
Workout Four: Legs & Abs
Exactly the same as Workout Two.
Rest 4-7 days, then repeat a new workout cycle beginning with Workout One again.
That’s it.
Now some fine points:
- I suggest you get a physical check-up; this is, or should be, a grueling program.
- Warm-up; reduce the maximum weight you will use in an exercise by 60 % and do 7-10 reps. Increase this weight by 30 % and do 2-3 more reps. If the exercise calls for pre-exhaust, then warm up for this and the exercise you will do, without resting, right after it.
- If you can do 10 reps in a 6-10 rep exercise, in good form, increase the weigh. The same applies to other rep ranges as well.
- If there is no pre-exhaust, you can rest a bit before doing the following exercise.
- Remember, this protocol calls for training to failure. Apply this diligently or your results will not be optimal.
Go to it my friends; see you all next week.
May 2017 be a much better year for all of us; HAPPY NEW YEAR.
