Training
Its time for me to change my training program. I would love to hear any suggestions or criticisms of the below. I have come up with two programs and I need to choose which one to follow.
For the past 6 months or so i have been training with a Mike Menzter styled HIT routine, and whilst i have seen some good results from this program, its time to change.
This time I wanted to design my own routine rather than follow someone else’s. After a bit of research I and a lot of pondering I have come up with two different routines. Both are based around big compound exercises with only minimal isolation exercises. I will be performing only one set to absolute failure on each exercise (not including warm-ups). And I will be training every 3-4 day (usually Thursdays and Sundays).
A note on Intensity: My previous training program used a lot of High-Intensity training techniques, particularly pre-exhausts and super-sets. For this next training program I will not be super-setting any of my exercises. Rather I want focus on each exercise one at a time to ensure I get every thing i can from each movement. So in order to keep the intensity up I intend to use a double rest pause technique on all exercises (except those few that don’t lend themselves to rest-pause very well). I also intend to incorporate some extreme stretching after most exercises.
Moving on: Routine 1 consists of 2 workouts as Follows.
Workout 1:
- DeadLifts x 6-10 reps
- 45o Leg Press x 12-20 reps
- Under Grip Chins x 6-10 reps
- Dips x 6-10 reps
- Military Press x 6-10 reps
- Seated Calve Raises x 6-10 reps
- Machine Crunches x 6-10 reps
Workout 2:
- Squats x 12-20
- BB Rows x 6-10
- Incline DB Press x 6-10
- BB Upright Rows x 6-10
- Standing Calve raises x 6-10
- Hanging Leg raises x 6-10
As you can see this is a very basic program with loads of big movements targeting the whole body every workout.
Routine 2 is similar in that it uses maily large compound exercises to attack the whole body each workout. The main differences are that, there is 3 workouts in the cycle each targeting the whole body but the order of the exercises has been changed to slightly shift focus between upper body and legs, and I have one day where i use machines for every exercise.
Workout 1 - Focus Legs, Lower back
- Dead Lifts
- Leg Press
- Dips
- Chins
- DB Side Laterals
- Hanging Leg Raises
Workout 2 - Upper Body
- BB Rows
- Incline DB Press
- Wide Grip Chins
- Upright Rows
- Squats
- Standing Calve Raises
- Weighted Prone Braces
Workout 3 - Upper Body
- Seated Cable Row
- Machine Chest Press
- Lat Pull Downs
- Machine Shoulder Press
- Smith Machine Squats / Leg press
- Seated Calve Raises
- Machine Ab Crunches
Remember that each set will utilize a double rest pause technique to take every set beyond failure
So there you have it! I have about 10 days until I have to decide which Program to run with. Any feed back or Comments would be greatly appreciated.
