Sam's
Abbreviated Twist
My
idea is similar to an abbreviated routine but with a twist. I add
a day for pumping up with lighter weights and lagging body parts.
My goal is to gain a little lean muscle mass and a whole lot of
strength. Every day starts with light cardio to get the body temperature
up. Every workout ends with stretching and 15 minutes of kickboxing
work on the bag. Soccer on weekends for hobby and a little supplementary
cardio.
MONDAY
Specialized
workout for lagging body parts and the assisting muscles for heavy
movements. The rep count is a little higher to give variety and
of course that "pumped" feeling. Focus on doing slow cadence on
some movements (3-4 second count both on concentric and eccentric
movements).
One-legged
calf raises - 3x12-15
- plus one warm-up set
Cable
Crossover - 4x15
(normally can superset with bench press but put here to work on
the striations and vascularity on the upper and lower chest)
- focus on the pump and alternate positions between the first two
sets and last two sets to hit the upper and lower chest
Tricep
pushdowns - 3x12-15
OR
Tricep extension - 3x12-15
(with
a cable overhead, kneeling facing away from the machine)
Lateral raises - 3x15
supersetting all three sides, strict and slow, no shrugging
Head
harness for neck - superset all four sides at one time - 3x10
Grip work - thick bar fingertip rolls with barbell
supersetted with
Wrist roller - 3x15
(using both pronated and supinated grip on both exercises)
Warm
down - situps, one set on the high ab board and leg raises on the
chin-up bar.
WEDNESDAY
Back and legs
2
warm-up sets with last one being close to workout weight, then...
One
set 20-rep (non-puking but nearly sick) squats
supersetted with
Pullover
Deadlift
- after 3 minute rest from squats; 1 set warm-up with sumo stance
for practice, then 2x10
Lat
Pull downs - one set of chins for warm-up, then 2x8-10
One-Arm
Dumbbell Rows - 2x8-10 (rest pause if needed especially for the
weaker side)
Upright
DB rows - 3x10
supersetted with
Reversed incline shrugs
Hyperextension - 1x15 with heavy DB's (back already warmed up from
DL's)
Situps
- 2x15 with heavy DB's
Sidebends - 2x10 with heavy DB's
FRIDAY
Chest,
shoulders and triceps plus biceps (though biceps can be put on Wednesday)
Bench press - 2 warm-up sets, then 2x8-10
DB press - 1 warm-up lateral raises, then 2x10
Narrow-grip
bench press - 2x8-10
Biceps
curls - 2x8, very slow cadence
Situps
- 2x15 with heavy DB
Side
bends - 2x10 with heavy DB
My
nutritional adjustment is to take in about 3000 calories a day (but
no junk and saturated fat). All exercises seek to increase at least
2.5 pounds a week if not 5 pounds. The Monday exercises are for
pumping some blood into the muscles. The poundage increase is not
as important for Mondays. I try to stick with a twelve week cycle
ending with some single set work. Most exercises are worked to failure
but not beyond failure. At the end of the cycle, I may blitz for
two or three weeks, depending on how overtrained I feel. I will
do some volume work with traditional supersets and tri-sets in the
lighter poundage category. Then I will take a break for one week.
Then, another twelve week cycle.
Beginning
trainees can equally benefit from this routine (health permitted).
Cut down the number of sets if needed. Be sure not to take the 20-rep
squat and the deadlift poundage too seriously at the beginning though.
Work on form. Bottom in... head up... shoulders tight. However,
don't skip them because they are too hard. If one can use a light
enough weight for these multi-joint movements, one probably will
not hurt himself or herself. Besides, lighter weight with correct
form will surpass the heavier weight done with sloppy form.
The
benefit in giving the right tension and strength requirement would
give better muscular growth, especially for the long term health.
To the sensible person, there is more shame to limp around than
to do things right with a light weight. I am 36 and want to keep
working out 60 years from now. However, I am progression also obsessed
Sam
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