DEFINITIONSEXERCISERECOMMENDATIONSTIPSWARNINGS

A HIGH-INTENSITY TRAINING PROGRAM

By Aralık 30, 2016 No Comments

imgres

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-on-bench

Dumbbell flyes for pre-exhaust 1 x 6-10 reps

search

Incline presses 1 x 1-3 reps

No rest after the flyes; that’s what pre-exhaustion means.

 

Back

search-1

Straight-arm pulldowns for pre-exhaust 1 x 6-10 reps

search-2

Palms-up pulldowns 1 x 6-10 reps

search-3

Deadlifts 1 x 6-10 reps

Rest 4-7 days.

 

Workout Two: Legs & Abs

Legs

search-4

Leg extensions for pre-exhaust 1 x 12-20 reps

search-5

Leg presses 1 x 12-20 reps

search-6

Standing calf raises 1 x 12-20 reps

 

Abs

search-7

Sit-ups 1 x 12-20 reps

Rest 4-7 days.

 

Workout Three: Shoulders & Arms

 

Shoulders

search-8

Dumbbell lateral raises 1 x 6-10 reps

83_2

Bent-over dumbbell lateral raises 1 x 6-10 reps

 

Biceps

search-2

Palms-up pulldowns 1 x 6-10 reps

 

Triceps

search-9

Triceps pushdowns for pre-exhaust 1 x 6-10 reps

search-10

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.

Leave a Reply