Friday, August 21, 2009

Consolidated Volume Training

     The following blog post is actually an e-mail from a friend of mine here in Tuscaloosa—Jared Smith—who sent me this workout, and wanted to know what I thought about it.  He calls it "consolidated volume training".  I kind of like that title.  Wish I would have thought of it myself.
     Check it out:

Consolidated Volume Training
     I was reading some of Mentzer's writing and though I think that training balls to the wall heavy all the time will inevitably lead to injury. However, I do agree with his ideas on consolidated training. Using only a handful of key compound exercises which will sufficiently stimulate all muscles of the body to their fullest. The program I have in mind is a 3 day a week program. Each muscle will get trained 3 times over the course of each week which is a significant difference from the once a week programs that most people do. But if people notice, successful lifters train major lifts several times a week. The rep ranges will differ each workout for the sake of making sure all muscle fibers are stimulated and we all know that you can only drive a vehicle full throttle for so long before it brakes.
 
Day 1
 
Incline Barbell Presses  5x10-12
Underhand grip barbell rows  5x 10-12
Standing calf raises          5 x 10-12
Squats                            5x10-12
 
Note: Some may question the rational for doing arguably the most difficult bodypart last. The reason being is that it is the most draining and if done first I feel that it may take away from the amount of intensity and focus that you could give your other bodyparts.
 
Day 2 Rest
 
Day 3
 
Flat dumbell presses 5x6-8
Palms in Chins         5x as many as u can
Front Squats            5x6-8
 
Note: Notice calves aren't trained on each day that you train since they're doing thousands of reps each day as you walk.

Day 4 Rest
 
Day 5
 
Flat Bench Presses 5x 4-6
Squats                   5x 4-6
Deadlifts 5x4-6
 
Day 6 Rest
 
Day 7
 
Dips 5x as many as u can
Seated Dumbbell Shoulder presses 5x8-10
Dumbbell Pullovers                        5x8-10
 
Take 2-3 days off then repeat the cycle.
 



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