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strength training ( phase 2 of 3 ) option 2

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strength training ( phase 2 of 3 ) option 2

Post  Admin on Mon 22 Aug 2011 - 11:45

BECAUSE THIS ONE CAN COME ACROSS AS COMPLICATED I HAVE GIVEN A DOWNLOADABLE EXAMPLE OF HOW THE WORKOUT WOULD LOOK FOR YOU. PLEASE FEEL FREE TO USE THIS AS A TEMPLATE BY REPLACING DEMO WEIGHTS WITH YOUR OWN.

with this option i simply find my 1 rep maximum on all major compound lifts and then starting at around the 63% mark of those weights i formulated a workout that incorporates high reps with heavy weight. I increase the percentage of the weight used each time i perform the exercise until i can do better on my 1 rep max as i did previously then i reasses and start the evaluation process over again. The target reps set are set so high that it should not be possible to reach your target so dont worry if you think they are too high. this helps you to push yourself further than you would normally and allows for you to aim to beat your last efforts in the very next set. mostly there are 2 sets done per exercise except for smaller muscle groups where 3 sets are done with max weight for 6 to 10 reps for biceps and 12 to 15 reps for triceps. I will include a table of how the reps are calculated properly in regards to the exercise performed in a future post so keep an eye out. I also have the full version of the high rep, high weight strength training routine which spreads this method over a number of 21 day cycles changing each cycle in order to increase your 1 rep max efforts. i have condensed it down to fit in with the method of training im using at the moment and have had an enormous success rate doing it this way. the full un condensed method also works very well on its own but found the bodybuilding effects were lacking a little so i changed it to suit my goals and has worked very well for me. It is a very gruelling workout when done correctly and you will need plenty of rest but its very rewarding also. make sure to keep up your nutrition to proper levels ( i generally increase calories slightly when doing this week of the 3 phase workout im using )and drink plenty of water throughout the days. if you are not sure of proper nutrient breakdown percentages then i will gladly give them to you on request.


example of this looks like
workout for strength monday

Rest 2-3 minutes between set -----weight------target reps------reps achieved-----1 REP MAX %
overhead barbell------------e.g 45kg---30 reps----------e.g 22 -------------------------63%
upright rows-------------------43kg----30 reps---------e.g--26 --X 2 SETS ----------- 63%
cable side laterals--------------15 kg----30 reps---------e.g--24 ----------------------- 63%

incline dumbell press---------------------30------------- -------------------------------63%
decline bench press----------------------30------------ ------- X 2 SETS----------------63%
flat bench flyes--------------------------20---------------------------------------------63%


1 arm dumbell---------------------------30-----------------------------------------------75%
T-bar rows------------------------------24-------------------- X 2 SETS-----------------75%
seated cable wides ----------------------16 plates----------------------------------------75%



workout for strength tuesday


barbell curl----------------------------26 reps-----------------------------------70%, 80%, 85%
drag curls-----------------------------26 reps------------x 3 sets---------------70%, 80%, 85%
hammer curls--------------------------26 reps---------------------------------- 70%, 80%, 85%

close grip bench (smith)----------------12 - 15 reps-----------------------------70%, 80%, 85%
overhead cable extension---------------12 - 15 reps----------- x 3 sets----------70%, 80%, 85%
straight bar pressdowns-----------------12 - 15 reps-----------------------------70%, 80%, 85%


hack squat-------------------------------30 reps-----------------------------------------70%
single leg press---------------------------30 reps---------------x 2 sets------------------70%
romanian barbell deads--------------------16 reps-----------------------------------------70%



workout for strength thursday AS THE WEIGHT PERCENTAGE INCREASES TO AROUND 70 - 80% OF 1 REP MAX THE NUMBER OF REPS CHANGES ACCORDINGLY.


Rest 2-3 minutes between sets

deadlifts-----------------------7 REPS-----------------------------------------------83%--
1 arm rows---------------------7 REPS---------------x 2 sets-------------------------83%--
seated cable row---------------15 reps-----------------------------------------------80%--

overhead barbell----------------16 reps-----------------------------------------------70%
barbell shrugs-------------------16 reps----------------x 2 sets------------------------83%
cable side laterals---------------15 reps------------------------------------------------70%


incline dumbell press------------20 reps------------------------------------------------78%
decline bench press ------------20 reps------------------x 2 sets----------------------78%
flat bench flyes-----------------15 reps------------------------------------------------78%



workout for strength friday ON THE LAST DAY OF TRAINING WEEK I DO 3 SETS FOR EACH EXERCISE PYRAMIDING WEIGHT AND REPS.




squat------------------------------15 reps---------12 reps---------10 reps--------70%,80%,90%
leg press---------------------------50 reps---------35 reps---------15 reps--------70%,80%,90%
leg extensions----------------------50 reps---------35 reps---------20 reps--------70%,80%,90%


barbell curl-------------------------6 - 10 REPS --------------------------------75%, 85%, 90%
preacher curls----------------------6 - 10 REPS ----------X 3 SETS----------- 75%, 85%, 90%
seated curls------------------------6 - 10 REPS --------------------------------75%, 85%, 90%


close grip bench (smith)----------------12 - 15 REPS ---------------------------75%, 85%, 90%
lying extensions-------------------------6 - 10 REPS ---------X 3 SETS----------75%, 85%, 90%
bench dips----------------------------------15 REPS ---------------------------75%, 85%, 90%


Any questions on this training method feel free to leave comment and i will address it ASAP. Its a little confusing at first but onced learnt you will thank yourself for doing so. Smile



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