A SIMPLE Power Based Routine
Here is a routine a LARGE percentage of the lifters here could make great gains doing.
Monday Squat or box squat 2 x 5 Glute/Ham Raises or pullthroughs 3 x 10 Bent Row or Chest Supported row 4 x 6 Barbell or Dumbbell Curl 3 x 8 Calf Raises 3 x 15 Wednesday Bench Press or low board press 3 x 5, or 3 x 3 Incline Dumbbell Bench Press 4 x 8 Military or Dumbbell Shoulder Press 3 x 8 Skull Crushers 3 x 10 Ab work 3 x 10 Friday Deadlift or rack deadlift 2 x 5 Leg press 2 x 10 Chin or lat pull-down 4 x 6 Barbell or Dumbbell Curl 3 x 8 Calf Raises 3 x 15 Monday Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3 Dumbbell Bench Press 4 x 8 Military or Dumbbell Shoulder Press 3 x 8 Tricep pushdowns 3 x 10 Ab work 3 x 10 Monday Wednesday Squat or box squat 2 x 5 Glute/Ham Raises or pullthroughs 3 x 10 Bent Row or Chest Supported row 4 x 6 Barbell or Dumbbell Curl 3 x 8 Calf Raises 3 x 15 Friday Bench Press or low board press 3 x 5, or 3 x 3 Incline Dumbbell Bench Press 4 x 8 Military or Dumbbell Shoulder Press 3 x 8 Skull Crushers 3 x 10 Ab work 3 x 10 Sets are NOT taken to failure, at least 1 rep short, or to the point RIGHT before form starts to break down. If you do not recover well, reduce 1 set from each of the lifts. Rotate the lifts to something else every 4-8 weeks or whenever a lift stalls. Iron Addict |
Ive seen that on his site it looks like a good program. Has anyone used it??
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no....but i will.... see, i am going to be rotatng the follwing programs: 1.) HST 2.) Bill Starr 5x5 which should later become hybrib5x5/wsb 3.) Fortified Irons's Hypertrophy Program or Iron Addicts Power Building Program lets see what happens now.. Anuj ps: best of luck |
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Looks like a good beginner program who has below average recovery and needs more days off.
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Which makes up 90% of the bodybuilding population. The 3 day split is one of the most effective splits out there for the majority of lifters. Very few people are gifted enoughto have the recovery of a ronnie coleman. |
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Well I agree wholeheartedly in terms of 3 day FULLBODY but this is a little different...a little conservative. I have noticed that Iron Addict tends to underestimate recovery thinking that the reason so many people he deals with are on bodypart splits is because their recovery sucks when in fact their recovery sucks BECAUSE they've always been on bodypart splits. The second day Wednesday is upper body only. Then Monday AND Frifday of the second week is upper body only. It's assuming that a beginner can only squat once a week. You deadlift once in two entire weeks. If you practice things more often your recovery improves. Now I know he's calling this a "power" based routine but in terms of overall strength development for a beginner many people do quite well on programs that have them squatting 2 or 3 times a week and deadlifting. A beginner's WSB program would have you squatting twice a week. One day may be speed day but a beginner is gonna feel that... |
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I guess it's offensive to name something a "beginner" program. :D My bad..I personally see it as a lowered volume for hardgainers...I don't personally believe 90% of the populace need something that's low volume. It's NOT a three day split neither..It's an upper lower split, but has a lot more days off.. (week 1: upper, lower, upper...week 2: L, U, L) DC uses that split as well, BUT, using rest/pausing requires more days off. Recovery is based on a lot of other aspects aside from genetics. Maybe I speak for myself when I say I need more than 2 sets of 5 reps squatting? :) But, it's only a GENERAL program. |
Yeah you're right. Theres no need to call it a beginner's program.
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Hope noone reads me wrong either. IA is one of the best personal trainer's I have read about. Lots of results. But, I will say that THIS program is low volume, lower frequency (muscles are hit twice every 8 days).
From my experience, I've seen soo many people thrive on something like Bill Starr's 5x5 which has a lot more volume, and three times the frequency. Bodybuilders as a whole seem to freak out when they feel a little lactic acid buildup during their sets and drop the weights and go straight home to their protein shakes for fear of overtraining... Quote:
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