Many trainees waste time majoring in minor things such as over reliance on isolation exercises. Instead it is better to focus on doing a few things really well and to choose exercises that have the most bang for your buck. Compound exercises are the way to go and an effective way to organize training is to engage in upper body pressing and lower body pulling on day one and upper body pulling and lower body pressing on day two. The right compound exercises promote a full body workout in which you can get a lot done in a minimum amount of time. Here is a sample program Monday: A-1: Barbell Overhead Press 3x5+ A-2: Barbell Deadlift 3x5+ Do a set of A-1 and then rest for two-minutes before doing a set of A-2. Rest again for two-minutes and complete another set of A-1. Continue until you have completed three sets for each exercise. Go for as many reps as possible on the last set. If you complete seven reps, increase A-1 by 5lbs and A-2 by 10lbs. Thursday A-1: Weighted Pull-up 3x5+ A-2: Barbell Squat 3x5+ Do a set of A-1 and then rest for two-minutes before doing a set of A-2. Rest again for two-minutes and complete another set of A-1. Continue until you have completed three sets for each exercise. On the last set, go for as many reps as possible. If you complete seven reps, increase A-1 by 5lbs and A-2 by 10lbs. On Tuesday and Friday do some intense conditioning such as 6-8 50 yard sprints or 6x10 on double kettlebell swings. Kettlebell Only Program Monday A-1: Double Kettlebell Military Press 3x5+ A-2: Double Kettlebell Swing 3x5+ Thursday B-1: Alternating Kettlebell Renegade Row 3x5+ B-2: Double Kettlebell Front Squat 3x5+ mikemahler/store/ebooks/aggressive-strength-solution-for-size-and-strength.html
Posted on: Wed, 08 Oct 2014 00:53:10 +0000
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