Monday, January 27, 2014

AST Sports Science Maximum Overload Training Principles - Sample Chest Day

  1. 4-6 reps per set. Increase weight if you exceed 6 reps.
  2. Train each body part once weekly.
  3. Use compound movement exercises.
  4. Low volume. 2 - 3 sets per exercise.
  5. Take 1 week off after every 8-10 weeks of training.
  6. Warm-up efficiently without inducing fatigue.
  7. Keep cardio short and intense (16-20 minutes in duration).
  8. If you perform cardio and weight training in the same session, do cardio after weights and not before.

For details sign up free at AST Sports Science for the Max-OT program

Sample Chest Day
Flat Bench Press2 sets4-6 reps (After warm-up)
Incline Bench Press2 sets4-6 reps
Weighted Dips2 sets4-6 reps