for those of you who are reading this for the first time, i'll break it down easy for you.. this is what i've been doing ever since i started this journal:
1.) My Version of Total Body Training
2.) Optimized Volume Training
now, most of you will probably be wondering: why are you shifting from OVT if its giving you such good results...?
well, the answer is simple: i run a chaotic lifestlye and i am unable to adhere to the rules of OVT so its better for me if i start a full body program again...
i was originall going to call this
The Hybrid Waterbury Method
but, i've decided to switch it up a bit - especially after Eric reminded me that if waterbury was so good, he wouldnt need to come up with a new routine every single month.. and eric is right.. therefore i needed to modify the program..
and i did..
by now your probably wondering what
The Eight Factor Hypertrophy Training Routine (8FHT) is all about right?
these are the Eight Factors which i will be using in this training program:
1.)
10x3 - this means that i will be performing 10 sets of 3 reps with the same weight
2.)
20 Rep Squats - i think the title is self explanatory
3.)
4x6 - this is another one of Chad's prescribed approaches: 4 sets of 6 reps with the same wieght
4.)
3x5 - this one i give credit to Mark Rippettoe. i read his 3x5 routine and found 3 sets of 5 reps to be quite interesting
5.)
3x8 - this is a standard hypertrphy approach to weightlifting
6.)
2x15 - now i'm introducing this for the "burn" effect. its meant to be done after a workout
7.)
Supersets - apart from single sets, i plan on doing a few supersets each day, with antagonistic muscles
8.)
OVT tempo - i am introducing a part of the arm workout on one of the days to add mass.
i think its time i move on to the routine:
The Eight Factor Hypertrophy Training Routine
Day 1
Barbell Military Press
Sets: 10
Reps: 3
Barbell Back A2G Squats
Sets: 2-3
Reps: 20
A1: Dips
A2: Barbell Rows
Sets: 4
Reps: 6
B1: Flat Bench Press
B2: Close Grip Chins
Sets: 3
Reps: 5
C1: Triceps Press Down
C2: Standing Barbell Curls
Sets: 4
Reps: 6
D1: Dumbbell Side Raises
D2: Dumbbell Front Raises
Sets: 3
Reps: 8
i do not plan on doing the D1 and D2 exercises till i'm well settled into the program... that'll be 2 weeks i think..
Day 3
Barbell Deadlifts
Sets: 10
Reps: 3
Flat Bench Press
Sets: 4
Reps: 6
A1: Incline Bench Press
A2: Hammer Curls
Sets: 4
Reps: 6
B1: Barbell Rows
B2: 1-Arm Tricep Press Down
Sets: 4
Reps: 6
C1: Lat Pull Down
C2: Dumbbell Pull Overs
Sets: 3
Reps: 8
Barbell Reverse Lunges
Sets: 2
Reps: 15
Day 5
Flat Barbell Bench Press
Sets: 10
Reps: 3
Barbell Back A2G Squats
Sets: 4
Reps: 6
A1: Decline Bench Press
A2: Dumbbell Rows
Sets: 4
Reps: 6
B1: Dumbbell Curls
B2: EZ Reverse Curls
Sets: 4
Reps: 6
C1: Close Grip Bench Press
C2: Cross Triceps Extensions
Sets: 4
Reps: 6
Leg Curls
Sets: 3
Reps: 8
the arm workout in this routine will be done in OVT fashion i.e. 4020 tempo for the first exercise and 6020 tempo for the second exercise in that superset.
having said that... its time to discuss workout #1...