My workout routine
Several people have emailed me asking about my training routine. Below you will find a link to the routine. Keep in mind that credit for the routine belongs to Eric Brosier who was and may still be a member here at BB.com. The name of the routine is Power/Rep Range/Shock. The premise is basically to keep the routine fresh. Keep the athlete from overtraining as well as without a doubt Undertraining. Many weight trainers especially us old schoolers believe that if you aren’t training heavy you aren’t training. Welll this is still true to a point but I’ve learned that training heavy week after week can have a very negative effect on joints over time. This routine allows you to still train heavy for strength but also to work on all other aspects of bodybuilding such as size, shape and conditioning. When people new to this routine 1st try it, their 1st concern is the amount of set or lack there of. Point is, if you perform the sets/reps correctly, staying within the alloted amount of reps and keeping the routine moving and not taking extended breaks between sets, then this routine will surely kick your ass.
If a set requires you to perform 6 to 8 reps then on your 1st working set you should not physcially be able to perform 9 reps nor should the weight be so heavy that you can’t complete at least 7 reps on the 1st set. the next set and the next set should also follow that guidelilne. Do not drop below 6 and never have the weight light enough that you can get more then 8 ESPECIALLY on the 2nd and 3rd sets. If you find that to be the case, add poundage. Any other questions, don’t hesitate to ask away. I’m here to help you along your way.
Give the routine a good 2 months. Be sure to keep a training diary to track your progress and believe me you WILL see progress!
Guage your progress on power weeks. Week one for example you may max out on DB bench press for example with 100 pounds. 4 weeks later will be your next power week. You will see that you will either get more reps then you did on week one with 100 or you will have progressed to a heavier weight. This can be determined by how many reps you did on week1:
example: Week one 3 sets with 100 pound db’s Set 1 6reps Set 2: 5 reps Set 3, 4 reps. Four weeks later, if you should stay with 100 until you can reach the high end for all three sets. 3 sets of 6 with 100’s. If on your 1st 2 sets you reach 100, go heavier on the last set 105lb dumbells. You should only get 4 or 5. The next time you do power week, you will use 100 for 1st set and 105 for the next two sets.
Any questions just ask. I don’t want to confuse you with too much info.
Brian
