Superhero Pure Hollywood Muscle Program
http://www.t-nation.com/portal_includ...
Sheiko Pure Strength Program (Comparable to Wendler)
http://www.t-nation.com/portal_includ...
Six Weeks to Superhero Size/Strength Hybrid Program
http://www.t-nation.com/img/photos/20...
Ed Coan Deadlift Program
http://tsampa.org/training/scripts/co...
Smolov Jr. Bench Program
http://www.seriouspowerlifting.com/23...
Smolov Squat Program
http://www.seriouspowerlifting.com/36...
Tuesday, January 31, 2017
Saturday, January 28, 2017
February March April 2017 Workout Plan
Daily
1 set bodyweight squats
1 set low band curls
BFR weighted treadmill walk
Post workout or evening cardio for 12-20 minutes (weighted vest)
Week 1 – 15-20 reps
Week 2 – 12-15
Week 3 – 8-12
Week 4 – 5-8
Or
Week 1 – 8x3 reps
Week 2 – Myo-reps
Week 3 – 8x3
Week 4 – Cluster Sets
8x3
Myo-Reps
https://myrevolution.no/blogg/myo-reps-del-1-en-evolusjon-og-revolusjon/
Cluster Sets - Next time you’re training biceps, instead of your traditional three sets of 12, use the same weight for three reps, rest 15 seconds and repeat this sequence for five minutes straight. – Josh Bryant
1 rep every 30 seconds for 10, 20, 30 or 40 minutes
Greasing the Groove
Pavel Tsatsouline on GTG, optimal rep count and rest duration for strength
How many sets to do when 'greasing the groove'?
Off days.
Bodyweight occlusion curls, TRX rows and squats
Occlusion treadmills walk with weighted vest.
Assistance – Strength Band Exercises
Week 1 15 - 20 reps
Week 2 12 - 15 reps
Week 3 8 - 12 reps
Week 4 5 - 8 reps
Start with 50% of 10RM
Week 2 12 - 15 reps
Week 3 8 - 12 reps
Week 4 5 - 8 reps
Start with 50% of 10RM
Sets 3 = 3x
Saturday - Sunday - off - Cardio
Monday, January 16, 2017
Rest Periods Between Sets: Hypertrophy, Strength or PRs
The
three types of rest intervals are ordinary, stress, and stimulating.
1. Ordinary – 3 to 5 minutes - allows for
recover of your performance level prior to the next set
2. Stress – less than 3 minutes – accumulates
fatigue, the more sets you do the more tired the muscle will be
3. Stimulating – 12 minutes or more – allows you to
perform better on the next lift. Good for working towards new PRs.
Sources:
https://www.t-nation.com/training/how-to-warm-up-for-a-one-rep-max
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
Sunday, January 1, 2017
My January 2017 Workout Plan
"Your mind will take the shape of what you frequently hold in thought, for the human spirit is colored by such impressions." – Marcus Aurelius
Having trouble with my left knee so will be doing occlusion training on leg exercises until healed.
Training Rules:
Hypertrophy
Load (% of 1 Rep Max – 1RM) 50-80%
Reps 6-12
Sets 3-10
Rest between sets 1 – 3 minutes
Power
Load (% of 1 Rep Max – 1RM) 40-60%
Reps 1-5
Sets 3-5
Rest between sets 2 – 6 minutes
Strength
Load (% of 1 Rep Max – 1RM) 80-90%
Reps 1-5
Sets 4-7
Rest between sets 3 – 6 minutes
Endurance
Load (% of 1 Rep Max – 1RM) 30-50%
Reps 20-50
Sets 2-4
Rest between sets 1 – 2 minutes
— Life Extension (@LifeExtension) January 6, 2017
People often say that motivation doesn't last. Well, neither does bathing. That's why we recommend it daily. –Zig Ziglar
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