Training Programs

[PushAndPull]

Couple of basic routines if anyone needs one.





Exercises

Both programs revolve around six basic compound movements:
Back squat, deadlift, standing military press, pull-ups or lat pulldowns, BB or DB rows, and flat BB or DB bench press
Choose either BB or DB and then stick with it.
If you don know what your 1 rep max (1rm) is for these exercises then you need get an approximate for them. Pick a weight that you only believe you can do 5-7 reps with. Record the weight and the number of reps performed and then plug it into an online 1 rep max calculator.
Predicting One-rep Max



Tempo

Tempo for both routines is basically 1/<3/2/<3
or
1 sec positive/less than 3 sec pause after completion of rep/2 sec negative/less than 3 sec pause at the point where negative turns to positive

I doubt anyone (including myself) is actually going to try and time their tempo.
So broken down the tempo means:
1 sec positive = Do positive portion as quickly as possible with good form
less than 3 sec pause after completion of rep = if you have to pause here for more than a few seconds then the set's over.
2 sec negative = Go a little slower in the negative phase so that you maintain good form.
less than 3 sec pause at the point where negative turns to positive = Same as the other pause, if you have to pause here for more than a few seconds then the set's over.



Rest interval

Unlike tempo, it's very easy and important to actually time your rest intervals between sets. By keeping your rest intervals constant, you will remove them from becoming a variable.




Program A

Training variable: Volume (range 6x8-8x8)

Intensity 55%

Rest interval: 3 minutes

Three days of training should be spread out and completed in 1 week.
Day 1: deadlift 7x8, military press 6x8
Day 2: bench press 7x8, rows 6x8
Day 3: pull-ups/lat pulldowns 7x8, squats 6x8
All volumes are increased 1 set per week until 8x8 is reached and then it's returned to 8x6.
If you successfully complete the 8x8 volume in any exercise with good form then add 10% to it's 1rm




Program B

Training variable: Intensity (range 70-80%)

Volume: 5x5

Rest interval: 4 minutes

Three days of training should be spread out and completed in 1 week.
Day 1: deadlift 75%, military press 70%
Day 2: bench press 75%, rows 70%
Day 3: pull-ups/lat pulldowns 75%, squats 70%
All Intensities are increased 5% per week until 80% and then it's returned to 70%.
If you successfully complete 80% intensity in any exercise with good form then add 10% to it's 1rm



Isolation Exercises

Pick one additional isolation exercise per training day. As a finishing exercise keep the volume at 3x10 or less.

 

[ctr10]

I like that max calculator

 

[PushAndPull]

Yeah that one max calculator is pretty accurate and if you don't already know your 1rm's it's the best way to get them. That whole site is pretty cool.

 

[skel1977]

Didnt even see that max calculator. Pretty sweet

 

[Dr.G]

it is a good routine but stressful.... too much timing in it , i like to go to the gym and feel free and more intuitive rather than having everything so calculated, i also think that the rest intervals of 3-4 minutes can be a bit too much for people with fast recovery, i do not go on more than 2 minutes between sets, and usually less than a minute...however i can take a 4-5 minutes break after a given muscle group is over with.
as far as the 1 rep calculator is concerned it is pretty accurate for most bodybuilders but when you go to extreme case like powerlifters or endurance athletes on the other side of the spectrum, this calculator can either underestimate or overestimate the 1 rep weight because different people have their muscles work in a different way when it comes to force vs time because muscle fibers in a given muscle work in groups with different timing, they do not all fully contract at the same time, the nervous system is a big parameter here and chemical reactions also come into play. for example given two people X and Y with exact same size of muscles and number of fibers, X can have a higher peak force than Y for a shorter period of time and as the weight decresases there will be a point where both will be able to do the same amount of reps and below that point Y will be doing more reps. but still this calculator it can be used just to have a rough idea as an average if you don't want to try for a max 1 rep

 

[Dr.G]

here is a good example: if Mr A and Mr b are identical twins, A trained for 10 years with only 135 lbs but his main goal is to get the maximum reps with 135 lbs without going higher in weight, he will build size but his muscles and nervous system will be conditioned for endurance. whereas if at the same time B is training with the whole intent of getting the maximum wight he can but never going above 5 reps in his training. In the end A will not be able to lift a 1 rep as much as B can and B will never be able to do as many reps with 135 lbs.

 

[PushAndPull]

it is a good routine but stressful.... too much timing in it , i like to go to the gym and feel free and more intuitive rather than having everything so calculated

This just sounds lazy

i also think that the rest intervals of 3-4 minutes can be a bit too much for people with fast recovery, i do not go on more than 2 minutes between sets, and usually less than a minute...however i can take a 4-5 minutes break after a given muscle group is over with.

The actual amount of time you spend in the rest intervals is irrelevant. The only thing that matters is that you keep them constant so your rest intervals do not become a variable in your lifting. The programs's progress is not made in time, that's why it's held constant.

as far as the 1 rep calculator is concerned it is pretty accurate for most bodybuilders but when you go to extreme case like powerlifters or endurance athletes on the other side of the spectrum, this calculator can either underestimate or overestimate the 1 rep weight because different people have their muscles work in a different way when it comes to force vs time because muscle fibers in a given muscle work in groups with different timing, they do not all fully contract at the same time. but it can still be used just to have a rough idea if you don't want to try for a max 1 rep

Yes, the point of the calculator is to get a rough estimate of your 1rm because that's all you need for the program. Your initial 1rm will become irrelevant as the program progresses.


You don't seem to understand the point of the programs. The built in progression is what's important. I understand that you like to go them gym and "feel free and more intuitive" but you just sound lazy to me. A lot of people who lift actually care about making progress. So for people who want to continually make progress having a structured plan is great. You have accountability when you're on a structured plan, it's a challenge. No more feelling free and fly with the seagulls. You'll be putting in work and making progress, which is the goal.

 

[PushAndPull]

here is a good example: if Mr A and Mr b are identical twins, A trained for 10 years with only 135 lbs but his main goal is to get the maximum reps with 135 lbs without going higher in weight, he will build size but his muscles and nervous system will be conditioned for endurance. whereas if at the same time B is training with the whole intent of getting the maximum wight he can but never going above 5 reps in his training. In the end A will not be able to lift a 1 rep as much as B can and B will never be able to do as many reps with 135 lbs.

This is complete bullshit. You clearly just made this up.

 

[dave 236]

This is complete bullshit. You clearly just made this up.

As hr does with most of his posts. Oh and hes not a doctor.

Sent from my DROID RAZR HD using Tapatalk 4 Beta

 

[PushAndPull]

As hr does with most of his posts. Oh and hes not a doctor.

Yeah And there's nothing like spewing out random hypotheticals that have nothing to do with the topic.

 

[cdan19]

Still don't understand why the good DR. Continues to grace us all with his presence. Nay sayer who likes to read his own written word and I'm certain hear himself talk if anyone is within ear shot. Hey doc, and I use the term loosely, why are you on this site? You don't believe in supp's, certainly you don't believe in gear and clearly your full of crap and know very little when it comes to working out. Nothing is ever what it says it is because you know better, all the firkin time. Dude find another site where metro sexuals hang out and discuss who has the smoothest body with no muscle definition. Or post pics of your creds, degrees and yourself so everyone can be amazed and the temple you've built.

 

[Dr.G]

interesting

 

[Dr.G]

pushpull do you really think that your method of assessing progress is such an invention......any dweeb can feel his progress there is no need for all that, do you think working out according to a fixed calculated routine just for the sake to assess your progress is going to give you better results rather than having a variation in your routine and tempo and having a fun workout??? while you are wasting your time measuring your progress you can have a better routine and training method that gives you better results : variation and good technique gives better results stronger built and less injury than focusing on your weight lifting progress following a fixed routine.....

 

[PushAndPull]

pushpull do you really think that your method of assessing progress is such an invention......any dweeb can feel his progress there is no need for all that, do you think working out according to a fixed calculated routine just for the sake to assess your progress is going to give you better results rather than having a variation in your routine and tempo and having a fun workout??? while you are wasting your time measuring your progress you can have a better routine and training method that gives you better results : variation and good technique gives better results stronger built and less injury than focusing on your weight lifting progress following a fixed routine.....

I get it, you like to lift light weights and have fun. You're either too lazy or too old to perform a challenging routine, or you don't even workout. I don't care which it is, because you have no idea what you're talking about when it comes to training. In other words, say whatever because I don't respect your opinion.

 

[Dr.G]

^^^ just the opposite i don't think or probably i am quite sure you can't keep up with me in the gym....i use variation not the same routine not the same tempo etc... i do not rest 4 minutes! between sets and i do lift pretty heavy so i don't think i am lazy because i have been in the gym since i was 15 and now 52 i never stopped working out and i do so at least 5 days a week, ..... so you can say what you want it will not change the facts...
it would be more beneficial to use the forum in order to exchange information and training techniques we have experimented with in the gym rather than just googling crap and pretend we have invented something worth of a nobel prize. Anybody can google.... hearing your own experience is much more beneficial. of course a beginner has to read some books and stuff in the beginning but i would suggest real books published by pioneers in bodybuilding, then after that phase and years of training you develop your own strategy and methods and that's where we want to hear.
also most people here are obsessed with the word |research|, research this and research that and they use it just for the sake of being jerks when somebody does not agree or has a different opinion than them...

 

[PushAndPull]

Sounds good e-warrior. You have no idea what you're talking about, period. Doubt you even workout

 

[nspaletta]

Actually I partially agree with g here. Progressive overload is the key to growing either from more weight or more reps. The more you progress you more you grow that specific fiber. There is no wrong training program guys.