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...
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The 5X5:
Monday:
Olympic Squats 5x5 (same weight)
Benching 5x5 (flat, close grip or regular)(same weight)
JS Rows 5x5 (same weight)
Accessory (low volume triceps and abs)
Wednesday:
Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
Pull ups 5x5 (use weight if you need it)
Accessory (biceps and abs)
Friday:
Olympic Squats 5x5 (working up each set)
Benching 5x5 (flat or incline)(same weight)
Rows 5x5 (same weight)
Accessory (low volume triceps and abs)
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Big difference in frequency and volume, yet I've never seen anyone overtrain. That's the only point I'm making. Not a beginner program per say, although I would recommend it for beginners to get their feet wet so to speak with the incorperation of "powerlifting movements" such as low box squatting.
Hybrid Mode