Well my new
training split will remain focused on squats, deadlifts, bench press and
overhead press.
Less
machines and more free weight, bands and suspension training. My biceps are
really in lacking shape so a daily light pump will be implemented ala Rich
Piana.
I debated on
whether I would go MAX-OT or maybe Stronglifts 5x5 or even a 10x10 or maybe some
Chad Waterbury or Charles Staley EDT. So many choices so I decided to focus on
the Big Four Lifts and do some cardioacceleration ala Jim Stoppani.
Monday
Squats
Cardioacceleration
Assistance
Work
Biceps***
Tuesday
Standing Overhead
Press
Cardioacceleration
Assistance
Work
Biceps***
Wednesday
Bench Press
Cardioacceleration
Assistance
Work
Biceps***
Thursday
Trap Bar
Deadlift
Cardioacceleration
Assistance
Work
Biceps***
Friday
Traps and Arms
Saturday
Walking
Biceps***
Sunday
Walking
Biceps***
***Biceps super light
***Biceps super light
Good
Cardioacceleration Exercises according to Dr. Jim Stoppani
- Running in place
- Jump rope
- Jumping jacks
- Jump squat (body weight)
- Power push-up or regular push-ups
- Dumbbell clean (or DB power clean)
- One-arm kettlebell snatch
- One-arm kettlebell clean and jerk
- Kettlebell swing
- Heavy Bag Work (punches, kicks, elbows, knees, etc.)
- Medicine ball overhead throw
- Medicine ball underhand throw
- Medicine ball slam
- Burpees
- Bodybuilders
- Bench step ups
- Land mines
Reference:
Davis, W. J., et al. Elimination of delayed-onset muscle soreness by pre-resistance cardioacceleration before each set. J Strength Cond Res. 2008 Jan;22(1):212-25.Testosterone Therapy - Royal Men's Medical Center— #HelpYouGetGAINS (@helpYOUgetGAINS) September 26, 2017
Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/pLPd4uTAOt