This program is not for beginners
We are going to be:
[+] Lifting low volume and hitting the entire body each day.
[+] Maxing out or close to maxing out on each lift.
[+] Training 5-6 days per week like this.
[+] Training the same muscle group everyday
It increases CNS capacity over time, which means faster strength gains due to hitting the muscles more often.
It depletes the body of glycogen faster, since all muscle groups are getting worked...leading to fat loss.
It increases blood flow to the joints...which creates a "joint greasing" effect.
Note: This is not for newbies or people trying to add muscle mass. this is for increasing the nerve impulse and strength to a muscle, while creating a condition ideal for fat loss.
Great for men and women who have lifted for years.
Like these guys...
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All three of these guys have slimmed down a bit from when they were in their 20's and 30's.
The reality is that as you age, it makes sense to carry around the amount of muscle that your hormones will support long term.
Your skin also loses elasticity, so if you are carrying a high level of mass after the age of 40...you can count on gravity eventually making the muscles sag.
In my new book '12 Weeks Physical Transformation Journey' I teach men and women to create tight compact physiques that are less likely to experience sag over time.
...bottom line, training for strength while lightening up creates a body that will age better than trying to push hard for mass your entire life.
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A brief outline:
Low Volume High Frequency Training.
Week 1: Lift just 3-4 times.
Week 2: Lift 4-5 times.
Week 3: Lift 5-6
...then continue lifting 5-6 times per week.
The rules:
1. One exercise per body part.
2. Exercises can be switched from workout to workout.
3. You will do several warm-up sets well short of failure.
4. You will work up to several sets of 1-3 reps (depends upon lift).
5. Your 1-3 rep work sets are short of failure.
6. The amount of work sets vary from day to day depending upon how the sets feel that day.
7. Hold back from pushing hard unless the weight feels exceptionally light on a specific day.
Some tweaks:
1. If you absolutely don't want to ad size to a muscle, lift well under failure for your work sets.
2. If you do want to add size, push closer to failure on work sets and consider adding a few higher rep sets after your 1-3 rep work sets.
3. If you are trying to drop body fat, add 20-30 minutes cardio after lifting.
My current routine:
Squats: Work up to 3-5 sets of 3 reps well under failure. I'm trying to avoid adding any additional size to my legs. So I'm doing deep sets of 185-225 for 3 reps. Feels super light, but keeps the muscle groups firm and works that range of motion for flexibility.
Bench Press: Work up to 3-5 sets of 1 rep (using a weight I could handle for 2-3 reps)
One Arm Dumbbell Rows (various types): Work up to 3-5 sets of 3 reps...using a weight I could probably handle for 5-6 reps.
Curls (various types): Work up to 3-5 sets of 3 reps...using a weight I could probably handle for 5-6 reps.
Hammer Strength Dip Machine: Work up to 3-5 sets of 3 reps...using a weight I could probably handle for 5-6 reps.
Standing Calf Raises: Work up to 3-5 sets of 3 reps...using a weight I could probably handle for 5-6 reps. I'm also following up the work sets with two lighter sets done to failure (I'm trying to add size to my calves).
Abs: Just a couple plank holds. Once your abs are developed from years of training, you can maintain your abs with very little work.
Cardio: I aim for 30 minutes and do a bunch of cardio variations depending upon how I feel.
That's it!
Note: Right now I've dropped direct shoulder work, but will add in a shoulder exercise once my recovery improves. The bench press and rows seem to work my shoulders pretty hard at the moment.
This program works extremely well.
