I have heard so much of cycling your training. I competed in the 2005 Show Me Naturals and want to increase size for 2006. Doe's anyone have any suggestons re. cycle training?

I found this thread very good in terms of varying your styles and program
http://beverlynutrition.com/eve/forums/a/tpc/f/296605198...091042121#5091042121

http://beverlynutrition.com/eve/forums/a/tpc/f/296605198...241065531#4241065531

Try these out!!

Here's an article I have written up with some mods to it as well as the older one and some explanation of the styles being used! It is called training the Natural way!!
Training the “Natural Way”
We as the natural bodybuilder are not afraid to try new workouts. But with all workouts it comes down to the basics and consistency. “Natural” lifters must remember the body does speak and when it does we must listen. Our bodies do not hide injuries like the “other” athletes. This is where three keys to a long productive “natural” bodybuilding career can really payoff. They are nutrition, technique, and recovery.
No magic workout will build ideal mass for man or woman. Each sex can attain similar results with testosterone being the limiting factor in which women do not build the tremendous musculatures men can. Similar workouts can work for men and women. My wife has been my workout partner for the last 3 years and made some really good gains from the workouts we have done. I myself have made very good progress from the workouts as well. She really has been my prized pupil during these past 5 years of being a personal trainer. Her strength has increased progressively each year and is now in the best shape of her life. Dr. Jeffery Volek has done extensive research to establish ideal gains in women who lift heavier weights in a periodized lifting program. Again due the main factor, testosterone, women can not attain the same musculatures as men due to hormonal differences, but can very productive progress in terms of fat loss and tightening up the entire body!! Nutritional factors can help to change the way muscle is carried in each sex as well, but never to the point where women will equal men unless “testosterone” is used.
Now that we see that men and women can do very similar workouts, let’s look at bodybuilding. Bodybuilding’s main purpose is build muscle to each person’s genetic ceiling with ideal shape, size, and symmetry. Knowing this, muscle stimulation of the group you are trying to work is the key. Tension, form, and technique are main way to promote the greatest muscle stimulation. In order to establish these factors, one must use a weight heavy enough to cause tension without losing your form for at least 6 repetitions (Power/Core Lifts) and maximally in the other direction of 15-20 repetitions during high intensity/ Volume training. It has been documented that weights done for more than 15 reps will do little to make the muscle adapt and grow. If this were the case women who walked for exercise would have the best legs around and that is not the case. Women must weight train to reap the benefits of total fitness; otherwise, optimal fat loss will not occur. On the other hand, those who go below 6 reps consistently are more prone to injury because these weights are not done with proper form and technique. When weights are done that fall under 6 reps, the muscle group being worked receive the least amount of tension, which can cause the accessory groups to take the brunt of the movement. Have that Orthopedic phone number ready!!
Training, in general, does not just change to higher reps when pre-contest comes around. Is that what got you there to begin with? I don’t think so!!! Routines need to vary as well as reps, but drastic changes in your workout will not support muscle retention. Experimentation and trial and error can help you see how your body responds. Variety in your workouts is a must if your plan is to keep plateaus and stagnation out of your workouts. Periodization is one of those ways to prevent plateaus and overtraining. Homeostasis is a condition our body is very comfortable with, but we never want our muscles to be in that comfortable condition. Our bodies try and figure out what we are doing to fight change, so never fall into the rut of the habitual workout. Extensive research has been done by the College of New Jersey about non-cyclic periodization. These workouts can really benefit the “natural” athlete. These are alternating a Power/ Core lift workout with a high intensity/ Volume workout. Great strength gains have been reported in both men and women. This alternating workout program allows the body to recover and get stronger at the same time. Rep ranges will vary and adequate rest can occur while you train to stimulate not annihilate. The body over time can then feel strong and energetic without the increased chance of overtraining and injury.
Bodybuilders are not usually cardio lovers, but it is the necessary evil that must be done to work the heart and accelerate fat loss. Cardio should be done as little as possible being a bodybuilder, because excess cardio can eat away that hard-earned muscle. Excessive cardio can also cause injuries due to its repetitive nature and how it can pound away at your feet, ankles, knees, and hips. Work it just enough to have a healthy heart or when necessary to accelerate fat loss for an upcoming show. During the off-season 2-3 times per week is sufficient working on lower intensity cardio with areas such as mile runs and 100 m sprints with 300 m jogs. Pre-contest can get up to 4-6 times per week with higher interval training as necessary depending upon your condition.
I have been training for well over 15 years and have seen my share of comfortability with workouts by both sexes. Women will take endless aerobics classes and use cardio equipment 7 days per week. For all those years of hard work, she has little to no progress to see. Why? Because resistance training is not part of their workout. You know they could get bulky!!!! BIG!! NOT!! Women need to embrace their muscles and be proud of their genetics and train hard to achieve what they have worked so hard for!! Men are no different, except they are on the other end of the spectrum. They tend to lift too much weight, no matter what the cost!! They work every muscle group in the body, except the one being emphasized that day. Take the Bench Press, on a Monday, on Big Chest Monday, as you load up the bar with improper warm ups, one plate on each side, then two plates on each side. As the sets get further along and the weight increases so does the speed at which the bar freight trains to your chest!! All of a sudden, the direction changes from the negative to the positive and the chest becomes a trampoline and the lower back and ass become a parking spot for your car. Nothing good can come out of that last scenario except injury and pain. Muscle control and maximum stimulation are the keys to bodybuilding when lifting. Bodybuilding is just that building your body, not out of control power lifting. Power lifting movements have their place in the bodybuilding world, but not to the low one rep maxes being performed by power lifters. I feel power lifting movements can be very effective during the off season to put on those extra pounds of hard earned muscle, but in the proper rep ranges and hitting low rep ranges once in a while.
Stiff-legged deadlifts are another movement, which has been butchered over the years as well. This movements’ pivot point should be around the hip joint. The main muscle group should be the hamstring with some help from the lower back muscles. Minimal feeling should be felt in the lower back due to the isometric hold in the upper body. Countless times this exercise is done with movement occurring around the spine thus compromising the back. And even more stress can be put on the lower back if the bar is moved away from the legs during the descent. Remember on this one to keep the back flat and stretch those glutes backwards as the bar descends and as you return to the top the glutes are squeezed tight!!
Your workout should be built around the 3 main regions: the legs, back, and chest. All the other groups are assistive and will get their work but not at the expense of the big three. These other groups are the shoulders, biceps, and the triceps. These smaller assisting groups should not be trained to where they impede the larger muscles in their workouts. Biceps should not be trained the day before your back. The shoulders and triceps should not be trained the day before your chest. I have worked out the most ideal scenario on how to work your schedule from experience and extensive research. I know that everyone does not fall under the typical workout that works for everybody, but a lot of variables go into this workout and tremendous results have been seen. I suggest a 6-8 week cycle and you won’t be disappointed!!! It calls for a 2 days on/ 1 day off schedule for the “natural” athlete. A typical week goes like this:
Day 1: Chest/tris/abs
Day 2: Legs/calves
Day 3: OFF
Day 4: Shoulders/traps/abs
Day 5: Back/biceps/calves
Day 6: OFF
Day 7: Repeat Day 1
No muscle groups really overlap and no one-day is set in stone with the non-cyclic periodization. Workouts can vary and the body is not taxed the same way each time.
Power and Volume workouts are ideal for men and women. It lets the women push themselves on the power workout, while the men tax themselves on the volume workout. Rep ranges always vary accordingly, where benefits can be derived from each workout. Both workouts are an eye-opener for each sex as they venture into unchartered territories and keep the body guessing as to what’s coming next. Quality gains will come without extensive pounding on your joints, tendons, and ligaments. Oh, what a relief!!!
Remember, workouts change and adapt according to research. Everyone will have a special way to hit their muscles, but I believe this one to be a winner for all!!! If you would like to see how I lay out this workout, please email me at Cytrainer913@aol.com and I will send you the excel sheet on how to set this up!! I am here to help and I know everyone will not fall under these generalizations, at least with your back rounds in the bodybuilding field. I also know there are beginners out there that could use this to benefit your workout. So send me an email and I will try and help you out any way I can.



Wishing you the best,
Craig Yarnall, CSCS, CPT
WNBF Pro
I have recently taken this type a training another step further and yet it still falls under the category of non-linear periodization! It is called SSHIT Training (Sully’s Super High Intensity Training) because Sully put some ideas out there that really helped me develop this program along with Dr. Joe Klemczewski’s ideas of Non-cyclic periodization!! It calls for more of a power style training grouped on only a heavy upper body workout and a heavy lower body workout through one cycle!! Each of these workouts hits only the bigger muscle groups which include the Legs, Back, Chest, and Shoulders!! On the heavy lower day, the legs are hit with basically one major multi joint movement, the Squat which will prioritize the quads, and then the Stiff-Legged deadlifts to hit the hamstrings and the glutes while helping to strengthen the whole leg and lower back connection! These exercises are done for about 4-5 working sets of with a rep scheme of 5,5,5,5,2 and only one exercise is chosen for each body part. Calves would be done at the end of course!
Now as for the Heavy upper body, I would one exercise for each group, the Chest(Incline BB), the back(Deadlifts), and the Shoulders(Power Presses)!! The same rep scheme is used from the legs and the abs would be skipped as this workout does take some time to complete!! The heavy days will be shown below as in how the days on and days off are split up!!
The power days allow for the body to keep the muscles that you want to be worked (fast twitch) and these are the ones that will help to release the GH from the body and the best to help build more muscle, which in turn will increase your metabolism, and this will burn more body fat! Everything here causes a nice domino effect, but it does take time and it is more dependent upon body type and sex of the individual. This is the main thing we are trying to accomplish here and this is the main way to do it, but at the same time if this is done day in and day for weeks and yes some will do this for months and even years without ever changing the workouts up and the body can eventually be over trained and injury could be the result. Nothing slows down progress more than an injury, and this is where the second half of the workout comes along!! This involves doing a higher volume, just as I have mentioned above, but there will be some twists to the workout and will seem like the workout is never the same week after week!! It will work those endurance fibers and yes even help to release hormones that would not normally be released during the other style of workout. The other positive aspect of these part of the workouts is it helps to let the joints recover adequately because the pounding going on here is nothing compared to the one you will get when doing the heavy upper or heavy lower days!!
Now, next we will be going to the 4 day split I have mentioned up above, but their will be some catches along the way as you will see!! This part the body is split up to the way I like and you could split this up into a three day, a four day, or even a five day! It’s just whatever works best for you and your needs and what your body can handle!!
The spit I set goes a little like this:
1)Chest/Tris
2)Legs/Calves
3)Shoulders/ Traps
4)Back/Bis
Along with my 4 day split, I had to include some different training protocols to help keep the variety in the workouts!! These would include 100 rep sets, slow positives, Negatives, Supersets, and Drop sets (step Bombs)!! I will show how each one was hit and how each one was used when I lay out the 40 day complete rotation of the workouts for proper rest and recovery!! All of these training protocols have been shown to show some type of improvements in your muscle size and to work them into your program takes a little bit of proper spacing. These 100 rep sets would be done a day or after it had been trained already and is done for one all out set at the end of another workout with an isolation movement for that body part!! If you have never done 100 reps sets, you should give them a try. It starts off with a weight that you can do at least 25-30 to failure, then you will rest for 10-15 sec. and then continue your count until you fail again and then take the break again for 10-15 sec and then start up again and continue until you reach 100 reps no matter how many sets it will take!!! Negatives are done where the muscle is being elongated or stretched with either a 10-12 sec. negatives on a single movement or the 4-6 sec negatives when it super setted with an isolation movement of that same muscle group!! Slow positives are done now in the opposite direction where the muscle is being contracted slowly in the opposite direction of the negatives for about 5-7 sec and at the end of each set the motion is held isometrically for about 15-20 sec. The old drop sets are done with a weight you can handle for a good 8 reps and then dropped 4 times about 15% and then done for a total of 5 sets of 8 reps(40 total reps). Next I will show the 40 day schematic of how this all comes together, so you can see how it all works!!


S.S.H.I.T. Training Schematic

Day 1= Heavy Upper(Chest, Back, Shoulders)
Day 2= OFF
Day 3= Heavy Legs/Calves
Day 4= OFF
Day 5= Negative Chest/tris 100 reps with back and bis
Day 6= Slow positives/Tension Legs(Hams, Quads, calves) 100 reps chest and tris
Day 7= OFF
Day 8= Step Bombs Shoulders/traps 100 reps Legs(Hams, Quads, Calves)
Day 9= Negative Back/bis 100 reps shoulders/traps
Day 10= OFF
Day 11= Heavy Upper(Chest, Back, Shoulders)
Day 12= OFF
Day 13= Heavy Legs/Calves
Day 14= OFF
Day 15=Slow positives chest/tris 100 reps back and bis
Day 16= Step Bombs legs 100 reps chest and tris
Day 17= OFF
Day 18= Negatives Shoulders/traps 100 reps legs
Day 19= Slow positive/ Tension Back/bis 100 reps shoulders/traps
Day 20= OFF
Day 21= Heavy Upper(Chest, Back, Shoulders)
Day 22= OFF
Day 23= Heavy Legs/Calves
Day 24= OFF
Day 25= Step Bombs Chest/tris 100 reps back/bis
Day 26= Negatives legs/calves 100 reps chest/tris
Day 27= OFF
Day 28= Slow Positive/ Tension Shoulders/traps 100 reps legs/calves
Day 29= Step Bombs Back/bis 100 reps shoulders/traps
Day 30= OFF
Day 31= Heavy Upper(Chest, Back, Shoulders)
Day 32= OFF
Day 33= Heavy Legs/Calves
Day 34= OFF
Day 35= Chest/Tris (Combos) use all three training protocols, no 100’s
Day 36= Legs/Calves (Combos) use all three training protocols, no 100’s
Day 37= OFF
Day 38= Shoulders/Traps (Combos) use all three training protocols, no 100’s
Day 39= Back/Bis(Combos) use all three training protocols, no 100’s
Day 40= OFF
Complete Rotation done with all training protocols and Combinations

As you can see the whole thing laid out looks quite long, but can really help out the body and make some great gains and at the same time allow for adequate recovery and keep plenty of variety in the whole program!! Each muscle group must be run through 3 cycles before the entire body has been hit with all of the training protocols, but then I add an additional week to create combinations of the 3 training protocols and at the same time this last week does not entail 100 rep sets!! There are plenty of heavy days to incorporate the power days into the program and continue to progress as you go through the whole program and still allow for the body in between to be worked very hard without wrecking the joints!! I will next lay out the nuts and the bolts of the whole workout.
Heavy Lower Body Workout
Core bigger lifts
1 Exercise per group
warm ups
3-4 sets of 4-5 reps
1 set of 2 reps
back off set of 20 reps/ can also be Rest pause style/ X rep style



Legs/ Calves
Quads
Squats
Front Squats
Leg Presses
Split Squats
Smith Machine Squats
Vertical Leg Presses
Hamstrings
Lunges
Stiff-legged Deadlifts
Leg Curls
High Leg Presses


Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises


Heavy Upper Body Workout
Core bigger lifts
1 Exercise per group
warm ups
3-4 sets of 4-5 reps
1 set of 2 reps
back off set of 20 reps/ can also be Rest pause style/ X rep style
Chest/Back/ Shoulders
Chest
Incline Barbell
Incline DB
Bench Press bar
DB Press
Back
Pull ups
Seated Rows
T Bar Rows
Pulldowns
Deadlifts

Shoulders
Power Presses
Barbell Presses
DB Presses
Arnold Presses
Clean and Press

Chest/ Tris (Negatives)(100 reps Back/Bis)
1st Exercise 3 sets negatives only reps 6-8(10-12 sec neg)
3 exercises supersetted w/ isolation exercises high reps(20-25)
Superset negatives only 4-6 sec neg w/ controlled positives
Smaller Muscle Group 1 exercise supersetted w/ isolation exercise
Chest
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Hammer Strength Machines
Smith Machine
Isolation Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Triceps
Use one for negatives and another for high reps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns

100 Reps Back/ Bis
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Back
Pulldowns
Assisted Pull ups
Rows
Rope Rows

Biceps
Barbell Curls
DB Curls
Hammer Strength Curls
Chest/ Tris (Slow Positives/ Tension) (100 Reps Back/ Bis)
Raised positive for 5-7 secs
W/ 2 sec pause at top and Bottom
Add Static holds at various Ranges of motion(10-20 sec)
8-10 reps total
weights will be tough so back off a little
Chest- 4 exercises-3 sets each
Tris- 2 exercises- 3 sets each
Machines may be easiest for this to take the balance issue away
Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Hammer Strength Machines
Smith Machine

Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns

100 Reps Back/ Bis
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Back
Pulldowns
Assisted Pull ups
Rows
Rope Rows
Biceps
Barbell Curls
DB Curls
Hammer Strength Curls

Chest/ Tris (Step Bombs)(100 rep Back/Bis)
Rep tempo- 2 sec up/2 sec down
3-5 exercises per bodypart
5 total sets or 4 drops after initial set
each drop should be about 15% drop from previous set
about 8 reps each set (40 reps each Total Drop)
Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Hammer Strength Machines
Smith Machine

Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns

100 Reps Back/ Bis
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Back
Pulldowns
Assisted Pull ups
Rows
Rope Rows
Biceps
Barbell Curls
DB Curls
Hammer Strength Curls

Legs/ Calves (Negatives) (100 reps Chest/ Tris)
1st Exercise 3 sets negatives only reps 6-8(10-12 sec neg)
3 exercises supersetted w/ isolation exercises high reps(20-25)
Superset negatives only 4-6 sec neg w/ controlled positives
2-3 quad exercises
2-3 Hamstring exercises
2 calf exercises
Legs
Quads
Squats
Leg Presses
Split Squats
Smith Machine Squats
Vertical Leg Presses
Isolation Quads
Leg Extesions
Hamstrings
Lunges
Stiff-legged Deadlifts
Leg Curls
High Leg Presses
Isolation Hamstrings
Leg Curls



Calves
Pick one for negatives and then the other for high reps(20-25 reps)
Standing
Seated
Seated Straight legged
Donkey Calf Raises
100 reps Chest/ Tris
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Hammer Strength Machines
Smith Machine

Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns
Legs/ Calves (Slow Positives/ Tension)(100 reps Chest/ Tris)
Raised positive for 5-7 secs
W/ 2 sec pause at top and Bottom
Add Static holds at various Ranges of motion(10-20 sec)
8-10 reps total
weights will be tough so back off a little
quads- 2-3 exercises-3 sets each
Hamstrings- 2-3 exercises- 3 sets each
Calves- 2 exercises- 3 sets each
Machines may be easiest for this to take the balance issue away

Legs
Quads
Squats
Leg Presses
Split Squats
Smith Machine Squats
Vertical Leg Presses
Leg Extesions
Hamstrings
Lunges
Stiff-legged Deadlifts
Leg Curls
High Leg Presses
Leg Curls

Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
100 reps Chest/ Tris
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns


Legs/ Calves(Step Bombs)(100 reps Chest/ Tris)
Rep tempo- 2 sec up/2 sec down
3 exercises per bodypart (Quads/ Hamstrings)
Calves-2 exercises
5 total sets or 4 drops after initial set
each drop should be about 15% drop from previous set
about 8 reps each set (40 reps each Total Drop)
Legs
Quads
Squats
Leg Presses
Split Squats
Smith Machine Squats
Vertical Leg Presses
Leg Extesions
Hamstrings
Lunges
Stiff-legged Deadlifts
Leg Curls
High Leg Presses
Leg Curls

Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
100 reps Chest/ Tris
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weight assisted Dips
Incline Bench Press
Bench Press
DB Press
Incline Db Press
Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns


Shoulder/ Traps(Negatives)(100 reps Legs/ Calves)
1st Exercise 3 sets negatives only reps 6-8(10-12 sec neg)
3 exercises supersetted w/ isolation exercises high reps(20-25)
Superset negatives only 4-6 sec neg w/ controlled positives
Smaller Muscle Group 1 exercise supersetted w/ isolation exercise
Shoulders
Machine presses
Shoulder press(DB, Barbell, Machine)
Arnold Presses
Upright Rows
Isolation Shoulders
Laterals(Front, Side, Rears)
Machines Presses
Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Isolation Traps
Calf Machine Shrugs
100 Reps Legs calves
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Legs
Quads
Leg Presses
Smith Machine Squats
Vertical Leg Presses
Leg Extesions
Hamstrings
Leg Curls
High Leg Presses


Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
Shoulders/ Traps(Slow Positives/ Tension)(100 reps legs/ Calves
Raised positive for 5-7 secs
W/ 2 sec pause at top and Bottom
Add Static holds at various Ranges of motion(10-20 sec)
8-10 reps total
weights will be tough so back off a little
Shoulders- 3 exercises-3 sets each
Traps- 2 exercises- 3 sets each
Machines may be easiest for this to take the balance issue away
Shoulders
Machine presses
Shoulder press(DB, Barbell, Machine)
Arnold Presses
Upright Rows
Laterals(Front, Side, Rears)
Machines Presses
Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Calf Machine Shrugs
100 Reps Legs calves
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Legs
Quads
Leg Presses
Smith Machine Squats
Vertical Leg Presses
Leg Extesions
Hamstrings
Leg Curls
High Leg Presses


Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
Shoulders/ Traps(Step Bombs)(100 reps Legs/ Calves)
Rep tempo- 2 sec up/2 sec down
3-5 exercises per bodypart(Shoulders)
Traps 2 exercises
5 total sets or 4 drops after initial set
each drop should be about 15% drop from previous set
about 8 reps each set (40 reps each Total Drop)
Shoulders
Machine presses
Shoulder press(DB, Barbell, Machine)
Arnold Presses
Upright Rows
Laterals(Front, Side, Rears)
Machines Presses
Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Calf Machine Shrugs
100 Reps Legs calves
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Legs
Quads
Leg Presses
Smith Machine Squats
Vertical Leg Presses
Leg Extesions
Hamstrings
Leg Curls
High Leg Presses



Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
Back/ Bis (Negatives)(100 reps Shoulders/ Traps)
1st Exercise 3 sets negatives only reps 6-8(10-12 sec neg)
3 exercises supersetted w/ isolation exercises high reps(20-25)
Superset negatives only 4-6 sec neg w/ controlled positives
Smaller Muscle Group 1 exercise supersetted w/ isolation exercise
Back
Pull Ups
Seated Rows(Cable, DB, T Bar)
Pulldowns
Rack Chins
Deadlifts
Isolation Back
Pullovers
Rope rows
High Cable sweeps(Pronated or supinated)
Biceps
Pick one for negatives and then the other for high reps(20-25 reps)
Preacher curls
DB/ Barbell Curls
Concentration Curls
Spyder Curls
100 reps Shoulders/ Traps
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Shoulders
Machine presses
Shoulder press(DB, Barbell, Machine)
Arnold Presses
Upright Rows
Laterals(Front, Side, Rears)
Machines Presses
Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Calf Machine Shrugs



Back/ Bis (Slow Positives/ Tension)(100 reps Shoulders/ Traps)
Raised positive for 5-7 secs
W/ 2 sec pause at top and Bottom
Add Static holds at various Ranges of motion(10-20 sec)
8-10 reps total
weights will be tough so back off a little
Chest- 4 exercises-3 sets each
Tris- 2 exercises- 3 sets each
Machines may be easiest for this to take the balance issue away
Back
Pull Ups
Seated Rows(DB, Cable, T Bar)
Pulldowns
Rack Chins
Deadlifts
Pullovers
Rope rows
High Cable sweeps(Pronated or supinated)
Biceps
Preacher curls
DB/ Barbell Curls
Concentration Curls
Spyder Curls
100 reps Shoulders/ Traps
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Shoulders
Machine presses
Shoulder press(DB, Barbell, Machine)
Arnold Presses
Upright Rows
Laterals(Front, Side, Rears)
Machines Presses



Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Calf Machine Shrugs

Back/ Bis (Step Bombs)(100 Reps Shoulders/ Traps)
Rep tempo- 2 sec up/2 sec down
3-5 exercises per bodypart(Back)
Biceps-2 exercises
5 total sets or 4 drops after initial set
each drop should be about 15% drop from previous set
about 8 reps each set (40 reps each Total Drop)
Back
Pull Ups
Seated Rows(DB, Cable, T Bar)
Pulldowns
Rack Chins
Deadlifts
Pullovers
Rope rows
High Cable sweeps(Pronated or supinated)
Biceps
Preacher curls
DB/ Barbell Curls
Concentration Curls
Spyder Curls
100 reps Shoulders/ Traps
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Shoulders
Machine presses
Shoulder press(DB, Barbell, Machine)
Arnold Presses
Upright Rows
Laterals(Front, Side, Rears)
Machines Presses

Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Calf Machine Shrugs
S.S.H.I.T. Training SchematicII

Day 1= Heavy Chest
Day 2= Heavy Legs/ Calves
Day 3= OFF
Day 4= Heavy Shoulders/Back
Day 5= OFF
Day 6= Negative Chest/tris 100 reps with back and bis
Day 7= Slow positives/Tension Legs(Hams, Quads, calves) 100 reps chest and tris
Day 8= OFF
Day 9= Step Bombs Shoulders/traps 100 reps Legs(Hams, Quads, Calves)
Day 10= Negative Back/bis 100 reps shoulders/traps
Day 11= OFF
Day 12= Heavy Chest
Day 13= Heavy Legs/Calves
Day 14= OFF
Day 15= Heavy Back/ Shoulders
Day 16= OFF
Day 17=Slow positives chest/tris 100 reps back and bis
Day 18= Step Bombs legs 100 reps chest and tris
Day 19= OFF
Day 20= Negatives Shoulders/traps 100 reps legs
Day 21= Slow positive/ Tension Back/bis 100 reps shoulders/traps
Day 22= OFF
Day 23= Heavy Chest
Day 24= Heavy Legs/Calves
Day 25= OFF
Day 26= Heavy Back/Shoulders
Day 27= OFF
Day 28= Step Bombs Chest/tris 100 reps back/bis
Day 29= Negatives legs/calves 100 reps chest/tris
Day 30= OFF
Day 31= Slow Positive/ Tension Shoulders/traps 100 reps legs/calves
Day 32= Step Bombs Back/bis 100 reps shoulders/traps
Day 33= OFF
Day 34= Heavy Chest
Day 35= Heavy Legs/Calves
Day 36= OFF
Day 37= Heavy Back/ Shoulders
Day 38= OFF
Day 39= Chest/Tris (Combos) use all three training protocols, no 100’s
Day 40= Legs/Calves (Combos) use all three training protocols, no 100’s
Day 41= OFF
Day 42= Shoulders/Traps (Combos) use all three training protocols, no 100’s
Day 43= Back/Bis(Combos) use all three training protocols, no 100’s
Day 44= OFF
Complete Rotation done with all training protocols and Combinations


Heavy Lower Body Workout
Core bigger lifts
1 Exercise per group
warm ups
3-4 sets of 4-5 reps
1 set of 2 reps
back off set of 20 reps/ can also be Rest pause style/ X rep style



Legs/ Calves
Quads
Squats
Front Squats
Leg Presses
Split Squats
Smith Machine Squats
Vertical Leg Presses
Hamstrings
Lunges
Stiff-legged Deadlifts
Leg Curls
High Leg Presses


Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises


Heavy Chest
Core bigger lifts
1 Exercise per group
warm ups
3-4 sets of 4-5 reps
1 set of 2 reps
back off set of 20 reps/ can also be Rest pause style/ X rep style
Chest
Incline Barbell
Incline DB
Bench Press bar
DB Press
Heavy Back/ Shoulders
Core bigger lifts
1 Exercise per group
warm ups
3-4 sets of 4-5 reps
1 set of 2 reps
back off set of 20 reps/ can also be Rest pause style/ X rep style


Back
Pull ups
Seated Rows
T Bar Rows
Pulldowns
Deadlifts



Shoulders
Power Presses
Barbell Presses
DB Presses
Arnold Presses
Clean and Press
Power Cleans
Hang Cleans

Chest/ Tris (Negatives)(100 reps Back/Bis)
1st Exercise 3 sets negatives only reps 6-8(10-12 sec neg)
3 exercises supersetted w/ isolation exercises high reps(20-25)
Superset negatives only 4-6 sec neg w/ controlled positives
Smaller Muscle Group 1 exercise supersetted w/ isolation exercise
Chest
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Hammer Strength Machines
Smith Machine
Isolation Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Triceps
Use one for negatives and another for high reps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns

100 Reps Back/ Bis
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Back
Pulldowns
Assisted Pull ups
Rows
Rope Rows

Biceps
Barbell Curls
DB Curls
Hammer Strength Curls
Chest/ Tris (Slow Positives/ Tension) (100 Reps Back/ Bis)
Raised positive for 5-7 secs
W/ 2 sec pause at top and Bottom
Add Static holds at various Ranges of motion(10-20 sec)
8-10 reps total
weights will be tough so back off a little
Chest- 4 exercises-3 sets each
Tris- 2 exercises- 3 sets each
Machines may be easiest for this to take the balance issue away



Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Hammer Strength Machines
Smith Machine

Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns



100 Reps Back/ Bis
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Back
Pulldowns
Assisted Pull ups
Rows
Rope Rows
Biceps
Barbell Curls
DB Curls
Hammer Strength Curls



Chest/ Tris (Step Bombs)(100 rep Back/Bis)
Rep tempo- 2 sec up/2 sec down
3-5 exercises per bodypart
5 total sets or 4 drops after initial set
each drop should be about 15% drop from previous set
about 8 reps each set (40 reps each Total Drop)
Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Hammer Strength Machines
Smith Machine

Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns

100 Reps Back/ Bis
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Back
Pulldowns
Assisted Pull ups
Rows
Rope Rows
Biceps
Barbell Curls
DB Curls
Hammer Strength Curls



Legs/ Calves (Negatives) (100 reps Chest/ Tris)
1st Exercise 3 sets negatives only reps 6-8(10-12 sec neg)
3 exercises supersetted w/ isolation exercises high reps(20-25)
Superset negatives only 4-6 sec neg w/ controlled positives
2-3 quad exercises
2-3 Hamstring exercises
2 calf exercises
Legs
Quads
Squats
Leg Presses
Split Squats
Smith Machine Squats
Vertical Leg Presses
Isolation Quads
Leg Extesions
Hamstrings
Lunges
Stiff-legged Deadlifts
Leg Curls
High Leg Presses
Isolation Hamstrings
Leg Curls



Calves
Pick one for negatives and then the other for high reps(20-25 reps)
Standing
Seated
Seated Straight legged
Donkey Calf Raises
100 reps Chest/ Tris
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Hammer Strength Machines
Smith Machine

Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns
Legs/ Calves (Slow Positives/ Tension)(100 reps Chest/ Tris)
Raised positive for 5-7 secs
W/ 2 sec pause at top and Bottom
Add Static holds at various Ranges of motion(10-20 sec)
8-10 reps total
weights will be tough so back off a little
quads- 2-3 exercises-3 sets each
Hamstrings- 2-3 exercises- 3 sets each
Calves- 2 exercises- 3 sets each
Machines may be easiest for this to take the balance issue away



Legs
Quads
Squats
Leg Presses
Split Squats
Smith Machine Squats
Vertical Leg Presses
Leg Extesions
Hamstrings
Lunges
Stiff-legged Deadlifts
Leg Curls
High Leg Presses
Leg Curls

Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
100 reps Chest/ Tris
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns



Legs/ Calves(Step Bombs)(100 reps Chest/ Tris)
Rep tempo- 2 sec up/2 sec down
3 exercises per bodypart (Quads/ Hamstrings)
Calves-2 exercises
5 total sets or 4 drops after initial set
each drop should be about 15% drop from previous set
about 8 reps each set (40 reps each Total Drop)
Legs
Quads
Squats
Leg Presses
Split Squats
Smith Machine Squats
Vertical Leg Presses
Leg Extesions
Hamstrings
Lunges
Stiff-legged Deadlifts
Leg Curls
High Leg Presses
Leg Curls

Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
100 reps Chest/ Tris
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weight assisted Dips
Incline Bench Press
Bench Press
DB Press
Incline Db Press
Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns


Shoulder/ Traps(Negatives)(100 reps Legs/ Calves)
1st Exercise 3 sets negatives only reps 6-8(10-12 sec neg)
3 exercises supersetted w/ isolation exercises high reps(20-25)
Superset negatives only 4-6 sec neg w/ controlled positives
Smaller Muscle Group 1 exercise supersetted w/ isolation exercise
Shoulders
Machine presses
Shoulder press(DB, Barbell, Machine)
Arnold Presses
Upright Rows
Isolation Shoulders
Laterals(Front, Side, Rears)
Machines Presses
Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Isolation Traps
Calf Machine Shrugs
100 Reps Legs calves
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Legs
Quads
Leg Presses
Smith Machine Squats
Vertical Leg Presses
Leg Extesions
Hamstrings
Leg Curls
High Leg Presses


Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
Shoulders/ Traps(Slow Positives/ Tension)(100 reps legs/ Calves
Raised positive for 5-7 secs
W/ 2 sec pause at top and Bottom
Add Static holds at various Ranges of motion(10-20 sec)
8-10 reps total
weights will be tough so back off a little
Shoulders- 3 exercises-3 sets each
Traps- 2 exercises- 3 sets each
Machines may be easiest for this to take the balance issue away
Shoulders
Machine presses
Shoulder press(DB, Barbell, Machine)
Arnold Presses
Upright Rows
Laterals(Front, Side, Rears)
Machines Presses
Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Calf Machine Shrugs
100 Reps Legs calves
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Legs
Quads
Leg Presses
Smith Machine Squats
Vertical Leg Presses
Leg Extesions
Hamstrings
Leg Curls
High Leg Presses


Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
Shoulders/ Traps(Step Bombs)(100 reps Legs/ Calves)
Rep tempo- 2 sec up/2 sec down
3-5 exercises per bodypart(Shoulders)
Traps 2 exercises
5 total sets or 4 drops after initial set
each drop should be about 15% drop from previous set
about 8 reps each set (40 reps each Total Drop)
Shoulders
Machine presses
Shoulder press(DB, Barbell, Machine)
Arnold Presses
Upright Rows
Laterals(Front, Side, Rears)
Machines Presses
Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Calf Machine Shrugs
100 Reps Legs calves
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Legs
Quads
Leg Presses
Smith Machine Squats
Vertical Leg Presses
Leg Extesions
Hamstrings
Leg Curls
High Leg Presses



Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
Back/ Bis (Negatives)(100 reps Shoulders/ Traps)
1st Exercise 3 sets negatives only reps 6-8(10-12 sec neg)
3 exercises supersetted w/ isolation exercises high reps(20-25)
Superset negatives only 4-6 sec neg w/ controlled positives
Smaller Muscle Group 1 exercise supersetted w/ isolation exercise
Back
Pull Ups
Seated Rows(Cable, DB, T Bar)
Pulldowns
Rack Chins
Deadlifts
Isolation Back
Pullovers
Rope rows
High Cable sweeps(Pronated or supinated)
Biceps
Pick one for negatives and then the other for high reps(20-25 reps)
Preacher curls
DB/ Barbell Curls
Concentration Curls
Spyder Curls
100 reps Shoulders/ Traps
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Shoulders
Machine presses
Shoulder press(DB, Barbell, Machine)
Arnold Presses
Upright Rows
Laterals(Front, Side, Rears)
Machines Presses
Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Calf Machine Shrugs



Back/ Bis (Slow Positives/ Tension)(100 reps Shoulders/ Traps)
Raised positive for 5-7 secs
W/ 2 sec pause at top and Bottom
Add Static holds at various Ranges of motion(10-20 sec)
8-10 reps total
weights will be tough so back off a little
Chest- 4 exercises-3 sets each
Tris- 2 exercises- 3 sets each
Machines may be easiest for this to take the balance issue away
Back
Pull Ups
Seated Rows(DB, Cable, T Bar)
Pulldowns
Rack Chins
Deadlifts
Pullovers
Rope rows
High Cable sweeps(Pronated or supinated)
Biceps
Preacher curls
DB/ Barbell Curls
Concentration Curls
Spyder Curls
100 reps Shoulders/ Traps
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Shoulders
Machine presses
Shoulder press(DB, Barbell, Machine)
Arnold Presses
Upright Rows
Laterals(Front, Side, Rears)
Machines Presses



Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Calf Machine Shrugs

Back/ Bis (Step Bombs)(100 Reps Shoulders/ Traps)
Rep tempo- 2 sec up/2 sec down
3-5 exercises per bodypart(Back)
Biceps-2 exercises
5 total sets or 4 drops after initial set
each drop should be about 15% drop from previous set
about 8 reps each set (40 reps each Total Drop)
Back
Pull Ups
Seated Rows(DB, Cable, T Bar)
Pulldowns
Rack Chins
Deadlifts
Pullovers
Rope rows
High Cable sweeps(Pronated or supinated)
Biceps
Preacher curls
DB/ Barbell Curls
Concentration Curls
Spyder Curls
100 reps Shoulders/ Traps
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach failure
then same rest, and do as many sets to reach 100 reps
Shoulders
Machine presses
Shoulder press(DB, Barbell, Machine)
Arnold Presses
Upright Rows
Laterals(Front, Side, Rears)
Machines Presses



Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Calf Machine Shrugs

Thank you very much. I am going to look at this over the weekend

An older routine I have used to cycle training is:

Monday : Chest/Shoulder (Heavy), Biceps/Triceps (Light)
Tuesday : Legs (Light), Back (Heavy)

Thursday : Chest/Shoulder (Light), Biceps/Triceps (Heavy)
Friday : Legs (Heavy), Back (Light)

Man thats a lot of bodyparts for one day!!! The other thing to after you are done with arms on Mon and then attempt to give your back a descent workout, you're arms will impede the back workout from being of great intensity, its almost like working your body in the opposite direction and then having your small assisting muscle groups impede the larger muscles from letting the body get fully pushed becasue your bis die out and can get that back squeeze you need with tired arms and if your arms are recovered that quickly, they were not hit hard enough on MON!!

quote:

Man thats a lot of bodyparts for one day!!! The other thing to after you are done with arms on Mon and then attempt to give your back a descent workout, you're arms will impede the back workout from being of great intensity, its almost like working your body in the opposite direction and then having your small assisting muscle groups impede the larger muscles from letting the body get fully pushed becasue your bis die out and can get that back squeeze you need with tired arms and if your arms are recovered that quickly, they were not hit hard enough on MON!!

AZ,

I did a workout very similar. Excellent offseason workout for me. I did that years ago. I am guessing the majority of the work is compound and in either case, there's no such thing as too many body parts being worked out in one day if you do it within a short time period.

Craig, that's exactly how he wanted it on Monday (light), arm workout. He's doing a 2-a-week arm.

I wish I could remember the name of the "canned" workout I really like for a full body. That's right...FULL BODY. Can you imagine doing squats 3 times a week?! This was my best offseason builder. I think Rainer did this same type.

Frank

quote:

Originally posted by Cytrainer913:
Man thats a lot of bodyparts for one day!!! The other thing to after you are done with arms on Mon and then attempt to give your back a descent workout, you're arms will impede the back workout from being of great intensity, its almost like working your body in the opposite direction and then having your small assisting muscle groups impede the larger muscles from letting the body get fully pushed becasue your bis die out and can get that back squeeze you need with tired arms and if your arms are recovered that quickly, they were not hit hard enough on MON!!

Actually, no....its not. With all due respect it really irks when people use the statements of "your workout will be impeded because of the workout you just did the day before". If this is the case, then you shouldnt train chest the day before shoulders or triceps. You shouldnt train back the day before biceps. You shouldnt train shoulders before chest or back. And so on and so forth.

I am still trying to locate the workout, but I do recall some of the things from the workout. For example, on Day#1 you will do only TWO exercises with chest and shoulders...and ONE exercise with Biceps and Triceps. One of the exercises for the 'heavy' chest is done in periodization form. I do know that you did not use periodization for shoulders, biceps, or triceps. Then on the 'light' days one exercise is again used as periodization. The light stuff is something like 3 sets of 5 reps with something like 65 - 70% of your 1RM. I would hope you wouldn't find 5 reps with your 1RM to be very hard and taxing. I am digging through some boxes I havent opened after a move last year and hope to find it. I will post it when I find it.

quote:

Originally posted by Frank:
AZ,

I did a workout very similar. Excellent offseason workout for me. I did that years ago. I am guessing the majority of the work is compound and in either case, there's no such thing as too many body parts being worked out in one day if you do it within a short time period.

Craig, that's exactly how he wanted it on Monday (light), arm workout. He's doing a 2-a-week arm.

I wish I could remember the name of the "canned" workout I really like for a full body. That's right...FULL BODY. Can you imagine doing squats 3 times a week?! This was my best offseason builder. I think Rainer did this same type.

Frank

Frank....your 3-a-week squat thing was probably similar to this routine : http://www.europowerlifting.org/russian.html

I did it for deadlifts and my dead max went from 475 to 565 in six weeks. Was incredible. I believe I split it up like this :

Day#1 Chest/Shoulder/Tricep (After deads)
Day#2 Legs (After deads)
Day#3 Back/Biceps (Again, after deads)

The total exercises were kept at a minimum and the rep ranges went something like this :

Weeks #1 & #2 - 10 - 12 reps
Weeks #3 & #4 - 8 - 10 reps
Weeks #5 & #6 - 6 - 8 reps

The workout is killer....because you have to MENTALLY be up to deadlifting that many times a week. Also...I had to re-read because I did the "2x6" as 2 sets of 6 on the first day and was like "oh, heII no!!!". Then I re-read and saw it was 6 sets of 2.

This message has been edited. Last edited by: AzProNatural,

Most people would not train their arms at 65-70% and then do it for 5-6 reps, thats the difference, if you did, which you show you did not, then this is something planned just to work on the supple,entary work!! But you do have people out there training like that and would do bis til failure and come back the next day and expect to do back, very few people could do that properly and they would probably be using, your further description explains how this can be done!!

On this 3 day split, the deads were done 1st?? Were there % of the deads you were supposed to be working with so each one was not done all out?? How were the 3 days split, in a row?? M-W-F??

How did the lower back feel for each of the next workouts?? That seesm like that would be the hardest part to overcome, even if its just muscular soreness??

Also, I looked on that sheet and the it loks like most of the sets are at one 70%, one set of 75%, then the 6 sets of 2,at 80 % and slowly increases the %, while dropping the numbers of sets, there some periodization going on in here!!

I know sometimes we rush to write things down and it looks very generci when it is really not, This really looks like something I could use for my Brother, who does Special Olympics Powerlifting, and is most likely geting picked to represent team NJ in AMES, Iowa next July!! I have been training him for the last 12-13 years and has been to the last 3 World Games, in Yale(1995), in North Carolina(1999), and last Year in Ireland(2003)!! Thanks for further explaining the workout, it has helped me to add some stuff to my brother's training!

Craig...please go back and read the paragraph....its 5 - 6 reps WITH 65% of your 1RM. If you dont know how easy that is...you should try it some time. Also, what did you mean by : "which you show you did not"??? I most certainly did go through that routine and it was great. If you imply that this workout is intended for only those who are chemically enhanced...then you are wrong. DEAD wrong. If you want to try an experiment....do this:

Day #1...do 3 sets of 10 - 12 (Just a nice easy 2 sec up and 2 sec down) of a bar curl. You should not fail on ANY set. Thats it!!!!
Day#2....tell me how your arms feel.

For that 3-day routine above, most of the sets are NOT one set, one set, then SIX sets. There is only ONE week that you do six. Then, on top of that, there is only two days that you do five sets. As far as how the three days are split up...you should re-read how I did it above. My lower back was NOT sore. But that doesnt mean anything other than I was able to do it. Much like any routine there will be people that can not complete it due to any number of factors.

I personally feel that you are over-utilizing all these things like drop set, 100-rep sets, drop sets, etc in your routine. But hey, if its working for you....fine. I have never done it...and can only generate an opinion based on what you wrote. Just as you can not state anything more about the things I have posted up. I got the routine a number of years ago from the head of the NGA in Wisconsin...he had a large number of athletes who worked out at his gym and he would give them this routine for the off season.

I understand where you are coming from, I am not saying that anything like this would be for the enhanced athlete, but for those who exercise where they go all out on bis previously the day bafore hitting bis, NOT the the routine you have just explained which you just clarified with your explanation, but what other do when they do their chest and bis and then back and tris!! I understand your routine now that you laid it out there with more exact terms, but other would do that to failure unless they understood the 1 rep max protocols!!

On the sheet your put the site up for , it hAS 70%-2, AND THEN 75%-2 are those warm up sets??

Each of my training style are only done once a week and that style is only repeated once every 11 days, and then there are breaks form the Undualting periodization where I go hard and heavy for the major three bodyparts!! 4 sets of 5, a set of 2, then a back off of 20 reps!! There is plenty of rest and recovery in the program due to the back and forth styles of training in a non-cyclic pattern!!

All i was saying after you explaiend it the right way is that many other would not undertsnad that and probably still work their arms to failure and then try and work the back, your explanation made it work, sorry If it seems like I was jumping to conclusion, but the write up was generic, unitl you further expanded your explanation!!

did you get my PM??