Wheels
05-18-2009, 05:58 PM
|CREDIT TO BOSSHOGG|
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Ive been getting a ton of pm's about this so I guess Im going to try and lay this all out for whoever is interested. What Im going to show you is a basic template of what I do to get someone as big as possible as quickly as I can. This routine is something that has evolved over the years into what it is today. I do not claim to be on the cutting edge of anything but I have found that something along the lines of what Im posting has shown better results with numerous clients than other things I have seen.
Before I start I want to list a few things that I believe are imparitive for the majority of people who are looking to put on lean tissue as fast as possible.
1. Higher frequency than training one bodypart one time per week.
2. Compound movements. No isolating muscle groups.
3. At least 2 times your bodyweight in protein EVERY DAY.
4. Frequent breaks from Squats and Deadlifting.
5. Very little to no direct arm work.
6. For a 200 pound person, at least a gallon of water a day.
7. Minimum of 7 hours of sleep per night.
8. Logging your progress every workout.
Without doing the math I would guess that easily 95% of trainers can handle the volume/frequency that this involves as long as you are following the guidelines I have posted above in regaurds to consumption and sleep. Again this is just a template of what I teach but if you just stick to what I have posted here and dont go ''changing'' things around you will make very good progress. I have already wasted lots of valuble time refining this so I have already taken the guess work out.
Ok, basically what I do is just 2 different workouts and I rotate these two workouts back and forth training every other day. You could train on Tuesday-Thursday-Saturday with two days off at the end or Wednesday-Friday-Sunday with two days off at the end or Monday-Wednesday-Friday with the two days off at the end.......what ever split fits your life. The elect few can actually train every other day without two days off at the end. So they could train Mon-Wed-Fri-Sun-Tues-Thurs-Sat-Mon.........even those that are gifted in the recovery department can handle this for so long before a layoff needs to take place but we can track their progress in the log book to see if a break is in order. Having said that, I will say this.........if your weights or reps are increasing, you are not overtraining. If your going to do this then you should stick to having the two days off at the end, your going to need it.
I take just one exercise per major bodypart and progress with that for as long as I possibly can. I have a number of tricks I use for different movements that make them more efficient but unless Im working with you specifically, use the biggest compound movements you can. For example, for chest, tris and shoulders I use nothing but big presses. No laterals, no flys and no extensions. Stick with the movements where you can recruite the most amount of muscle. Barbell presses, smith presses, dumbell presses and machine presses. Legs, no extensions, lunges or any funny stuff. I use only squats, leg presses, hack squats and machine squats. Unless you are competing I dont incorporate hams or calves. Between the squating movements and deads you will be getting all the ham and calves activation you need. With the way I have this laid out you will be overtraining with direct ham, calve and arm work. For Back I use nothing but pulldowns, big rows and deads. Again, with the rows and pulldowns the way this is set up you will get all the arm work you need, other wise you will over train. We can worry about arms once we get you up to a 19 to 21 inch arm. I am almost to the point where I believe any arm work at all is not needed and even more so will lead to overtraining.
I have this structured so that there is no pyramiding of the weight being used for your worksets. I do not believe in pyramiding weight as all it does is confuse the progression process. Most movements will consist of 4 sets of 20 to 30 total reps. The amount of reps being used is an individual matter and what a particular trainer feels they get the best results from. To keep this simple I usually start everyone I train out at 30 total reps and see how they respond. If you are bench pressing 315 for example, your chest workout for that day would look like this. 135 warmup for 4 to 6 reps. 185 warmup for 3 to 4 reps. 225 warmup for 2 reps. 275 warmup for 2 reps. Now your work sets. Press the weight to failure for 4 sets with the goal being to get a total of 30 reps.
SET 1....10 reps
SET 2....7 reps
SET 3....5 reps
SET 4....4 reps
Thats a total of 26 reps. So if this workout was on a Tuesday, the next time you hit chest would be Saturday. So on Saturday I would expect you to get 28 or 29 reps. When you get to 30 reps, you add weight and start over again until you can no longer progress on the bench press.
Let me show you an example of what this routine will look like and then I can touch on a few more details.
WORKOUT 1
Bench Press= 4 sets for a total of 30 reps
Weighted Dips= 4 sets for a total of 30 reps
Military Press= 4 sets for a total of 30 reps
Sqauts= 2 sets for a total of 30 reps
WORKOUT 2
Reverse Grip Pulldowns= 4 sets for a total of 30 reps
Bent Rows= 4 sets for a total of 30 reps
Lower Cable Rows= 4 sets for a total of 30 reps
Machine Rows= 4 sets for a total of 30 reps
Another way to do workout 2 is........
WORKOUT 2
Barbell Curls= 4 sets for a total of 30 reps
Bent Rows= 4 sets for a total of 30 reps
Machine Rows= 4 sets for a total of 30 reps
Deadlift= 2 sets for a total of 15 reps
When doing deadlifts, I will sometimes have that trainer doing curls to make up for the lack of the other rowing movement which works the bicept and forearm.
To find the weight you need for each movement you will take your first week or two and when doing warmups to figure out what you need. When doing 30 reps I would have you choose a weight where you would fail around 23 to 26 reps and work your way up from there. When you get to a point where you are no longer able to progress on that movement, switch it out for a new one and beat the living crap out of that one.
Deads and Squats. By just doing the two sets we are really pushing our CNS to the limit, this is where diet and sleep come into play big time. I have found that deadlifts will burn you out much faster than squats so to combat this I will remove deads when a person is no longer making progress on their other back movements. This is when I will have them doing the 4 back pulling and rowing movements and have them run this for as long as they can without deads. I also recommend that every few weeks you skip doing squats whenever you feel run down.
Like I said before this is just a template but if you follow this to a tee you will make excellent progress very fast. I am still open for training for those that want to really get the full effect of this and you can still email me or send me a pm but I just wanted to get this out there to answer some questions alot of you had. Hope this helps.
******
******
Ive been getting a ton of pm's about this so I guess Im going to try and lay this all out for whoever is interested. What Im going to show you is a basic template of what I do to get someone as big as possible as quickly as I can. This routine is something that has evolved over the years into what it is today. I do not claim to be on the cutting edge of anything but I have found that something along the lines of what Im posting has shown better results with numerous clients than other things I have seen.
Before I start I want to list a few things that I believe are imparitive for the majority of people who are looking to put on lean tissue as fast as possible.
1. Higher frequency than training one bodypart one time per week.
2. Compound movements. No isolating muscle groups.
3. At least 2 times your bodyweight in protein EVERY DAY.
4. Frequent breaks from Squats and Deadlifting.
5. Very little to no direct arm work.
6. For a 200 pound person, at least a gallon of water a day.
7. Minimum of 7 hours of sleep per night.
8. Logging your progress every workout.
Without doing the math I would guess that easily 95% of trainers can handle the volume/frequency that this involves as long as you are following the guidelines I have posted above in regaurds to consumption and sleep. Again this is just a template of what I teach but if you just stick to what I have posted here and dont go ''changing'' things around you will make very good progress. I have already wasted lots of valuble time refining this so I have already taken the guess work out.
Ok, basically what I do is just 2 different workouts and I rotate these two workouts back and forth training every other day. You could train on Tuesday-Thursday-Saturday with two days off at the end or Wednesday-Friday-Sunday with two days off at the end or Monday-Wednesday-Friday with the two days off at the end.......what ever split fits your life. The elect few can actually train every other day without two days off at the end. So they could train Mon-Wed-Fri-Sun-Tues-Thurs-Sat-Mon.........even those that are gifted in the recovery department can handle this for so long before a layoff needs to take place but we can track their progress in the log book to see if a break is in order. Having said that, I will say this.........if your weights or reps are increasing, you are not overtraining. If your going to do this then you should stick to having the two days off at the end, your going to need it.
I take just one exercise per major bodypart and progress with that for as long as I possibly can. I have a number of tricks I use for different movements that make them more efficient but unless Im working with you specifically, use the biggest compound movements you can. For example, for chest, tris and shoulders I use nothing but big presses. No laterals, no flys and no extensions. Stick with the movements where you can recruite the most amount of muscle. Barbell presses, smith presses, dumbell presses and machine presses. Legs, no extensions, lunges or any funny stuff. I use only squats, leg presses, hack squats and machine squats. Unless you are competing I dont incorporate hams or calves. Between the squating movements and deads you will be getting all the ham and calves activation you need. With the way I have this laid out you will be overtraining with direct ham, calve and arm work. For Back I use nothing but pulldowns, big rows and deads. Again, with the rows and pulldowns the way this is set up you will get all the arm work you need, other wise you will over train. We can worry about arms once we get you up to a 19 to 21 inch arm. I am almost to the point where I believe any arm work at all is not needed and even more so will lead to overtraining.
I have this structured so that there is no pyramiding of the weight being used for your worksets. I do not believe in pyramiding weight as all it does is confuse the progression process. Most movements will consist of 4 sets of 20 to 30 total reps. The amount of reps being used is an individual matter and what a particular trainer feels they get the best results from. To keep this simple I usually start everyone I train out at 30 total reps and see how they respond. If you are bench pressing 315 for example, your chest workout for that day would look like this. 135 warmup for 4 to 6 reps. 185 warmup for 3 to 4 reps. 225 warmup for 2 reps. 275 warmup for 2 reps. Now your work sets. Press the weight to failure for 4 sets with the goal being to get a total of 30 reps.
SET 1....10 reps
SET 2....7 reps
SET 3....5 reps
SET 4....4 reps
Thats a total of 26 reps. So if this workout was on a Tuesday, the next time you hit chest would be Saturday. So on Saturday I would expect you to get 28 or 29 reps. When you get to 30 reps, you add weight and start over again until you can no longer progress on the bench press.
Let me show you an example of what this routine will look like and then I can touch on a few more details.
WORKOUT 1
Bench Press= 4 sets for a total of 30 reps
Weighted Dips= 4 sets for a total of 30 reps
Military Press= 4 sets for a total of 30 reps
Sqauts= 2 sets for a total of 30 reps
WORKOUT 2
Reverse Grip Pulldowns= 4 sets for a total of 30 reps
Bent Rows= 4 sets for a total of 30 reps
Lower Cable Rows= 4 sets for a total of 30 reps
Machine Rows= 4 sets for a total of 30 reps
Another way to do workout 2 is........
WORKOUT 2
Barbell Curls= 4 sets for a total of 30 reps
Bent Rows= 4 sets for a total of 30 reps
Machine Rows= 4 sets for a total of 30 reps
Deadlift= 2 sets for a total of 15 reps
When doing deadlifts, I will sometimes have that trainer doing curls to make up for the lack of the other rowing movement which works the bicept and forearm.
To find the weight you need for each movement you will take your first week or two and when doing warmups to figure out what you need. When doing 30 reps I would have you choose a weight where you would fail around 23 to 26 reps and work your way up from there. When you get to a point where you are no longer able to progress on that movement, switch it out for a new one and beat the living crap out of that one.
Deads and Squats. By just doing the two sets we are really pushing our CNS to the limit, this is where diet and sleep come into play big time. I have found that deadlifts will burn you out much faster than squats so to combat this I will remove deads when a person is no longer making progress on their other back movements. This is when I will have them doing the 4 back pulling and rowing movements and have them run this for as long as they can without deads. I also recommend that every few weeks you skip doing squats whenever you feel run down.
Like I said before this is just a template but if you follow this to a tee you will make excellent progress very fast. I am still open for training for those that want to really get the full effect of this and you can still email me or send me a pm but I just wanted to get this out there to answer some questions alot of you had. Hope this helps.
******