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View Full Version : Adding pundage for a natural lifter



bodyhard
09-28-2009, 01:26 PM
As a natural lifter, it can get pretty taxing lifting heavy day in and day out, month after month year after year. Years ago I came up with a detail plan to increase my squats, it worked very well for me and I still use it till this day.

I labeled it LMH.

The concept of LMH is pretty simple and I use it when I was in a rut or trying to increase the weight on a given exercise. By constantly switching from heavy to medium to light, it keeps the muscle guessing and gives the joints and tendons a break as well from constant heavy lifting.

For this example and for the sake of keeping the numbers simple I will use the bench starting at a weight of 100lbs

L=Light at 15-20 reps, M =Medium at 8-10 reps, H=Heavy at 4-6 reps

The letters also signify the number of weeks, one letter 1 week, two letters 2 weeks
EXAMPLE: LLMH = 2 weeks light 1 week medium 1 week heavy. Total 4 weeks.

You add weight after each week. In this example we are using increments of 10lbs. (5lbs per side) obviously this number will differ from exercise to exercise and person to person. Example: On larger muscle groups, legs/back the increments will differ significantly.


You start with a LLMH,

Bench: First 2 weeks Light 100lbs at 15-20 reps LL, 3rd week Medium 110lbs for 8-10 reps M, 4th week Heavy 120lbs for 4-6 reps H. Total 4 weeks.

You change the sequence and you start with medium so you will do MMHL but you up the weight by 10lbs, so Medium will now be 120lbs for 8-10 Heavy will be 130lbs for 4-6 and then Light would be 110lbs for 15-20 another four weeks,

Break down:

1st four weeks LLMH (L=100lbs 15-20r) (M=120lbs, 8-10r) (H=140lbs 4-6r)

2nd four weeks MMHL (M=130lbs 8-10r) (H=150lbs 4-6), (L=110lbs 15-20r)

3rd four weeks HHLM (H=160lbs 4-6r) (L=120lbs 15-20r) (M=140lbs 8-10r)

4th four weeks LLMH (L=130lbs 15-20r) (M=140lbs 8-10) (H=170lbs 4-6r)

5th four weeks MMHL (M=150lbs 8-10) (H=180lbs 4-6r) (L=140lbs 15-20r)

Total 20 weeks or 5 months.


Starting weight 100lbs for Light @15-20 reps/ 140lbs for Heavy @ 4-6 reps
Finishing weight 140lbs for Light @ 15-20 reps/180lbs for Heavy @ 4-6 reps
= 40lbs increase.


As stated before this is just an example, the numbers will differ obviously depending on the exercise, the increments of weight each week and the strength of the individual