The reason some of you do not make the gains you want to make?
You do not stay with any program long enough to get results.
Another reason you do not gain?
You are using the wrong program, too many exercises for too many sets and repetitions. In your mind you want to do a lot of exercises, sets and repetition, but you do not have the energy.
You should train
according to the amount of BODY energy you have, NOT mind energy.
You will find that you can use heavier weights with this system, and of course it takes heavy weights to build strength and size.
The exercises used in this course will be the bench press, squat, and bentover row. (feel free to develop your own selection of three movements; you know what you're doing by now, I am certain).
Do not take more than three workouts a week. If you have low energy at times, two workouts would be enough during this period.
Bench Press
I am using the ability to do 160 pounds x 10 reps for this example. Whatever weight you are using for 10 reps, take 20 pounds off for the first set.
So, for your first set, do 10 reps with 140.
Now rest 3 minutes.
For your second set you would use 150 pounds and do 5 reps.
Rest 3 minutes.
For your third set, use 160 pounds and do 3 reps.
Rest 1 minute.
Do 3 more reps.
Rest 1 minute.
Do 3 more reps.
Rest 3 minutes.
For your fourth and last set, use 170 pounds for 10 single repetitions, resting 10 seconds between each rep. Replace the bar on the supports for the 10-second rest between each single.
Now, rest 5 minutes before you do your second exercise.
In the bench press you may add 2.5 pounds to the bar each week (or every two weeks) to the 1st, 2nd, 3rd and 4th sets.
Squat
Using 200 x 10 for an example:
180x10
5 minute rest
190x5
2 minute rest
190x5
200x3
2 minute rest
200x3
2 minute rest
200x3
Rest 5 minutes.
210 x 10 singles, resting 20 seconds between each single rep. Replace the bar on the racks between each rep for the 20-second rests.
Rest 10 minutes before you third and final exercise.
In the squat you may add 5 pounds to the bar each week (or every 2 weeks) to the 1st, 2nd, 3rd and 4th set.
Bentover Row
I am using 120 x 10 as an example.
100x10.
Rest 3 minutes.
110x5
rest 1 minute
110x5
rest 3 minutes
120x3
rest 1 minute
120x3
rest 1 minute
120x3
rest 3 minutes
130 x ten singles, resting 10 seconds between each single.
Set the bar on the floor for the 10-second rests between each single rep.
In the bentover row you may add 2.5 pounds each week (or every 2 weeks) to the 1st, 2nd, 3rd and 4th sets.
Pea . . .
Banana . . .
Roast turkey . . .
Personality . . .
Enjoy Your Lifting!
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