Friday, December 28, 2012

Ultimate Strength and Power, Part Two


A Beginning Workout Program

     The second part of this series will present a solid program for anyone just getting started.  In addition to the workout, I will also explain the exercises in detail, which will help you as you make the transfer to the other programs in the series.  I also encourage anyone who has never given either strength and power training or full-body workouts a try to use this program before using any of the others.  Even if you have trained for a few years using some serious strength and power workouts, it might be a good idea to use this program as a means of preparing you for the harder programs that are still to come.
     This program incorporates all of the elements from Part One, and does it without introducing too much workload to the beginner athlete.  After you use this regimen for eight to twelve weeks, you will be bigger and stronger than you thought was possible—even if you’ve been training for years using more “conventional” workouts.
     This program is a three-days-a-week routine.  The most common days to train for most lifters are Monday, Wednesday, and Friday, though any three non-consecutive days will work.

Day One

     Begin the first workout with the granddaddy of all exercises: the squat.  The squat has been responsible for putting more muscle mass on more lifters than any other exercise.  For squats on this day, we’re going to do 6 sets of 5 reps.  The first three sets will be warm-up sets while the last three sets will be performed with the same weight, something that makes you work hard to get all  reps, but a weight in which you only come close to reaching failure (or reach failure) on the final set.  Here’s an example of what I’m talking about.  You might start out with 135 pounds for 5 reps, followed by 175 for 5 reps, and then 225 for 5 reps.  Those three sets will be considered warm-ups.  Now it’s time for your “work” sets.  You pick 285 pounds.  The first set is tough, but you manage to get all 5 reps.  The second set is a little harder than the first one, but you still manage (just barely) to crank out the last repetition.  The third set is very tough.  You get the first 4 reps (and it takes everything you’ve got), but, as you are coming up with the 5th rep, you reach failure.
     To perform the squat correctly, start out by getting in the power rack, and setting the pins so that—if you do reach failure—you can sit down and set the weight on the pins.  Set the collars for racking the weight at just under shoulder height.  As you get under the bar, it should be just below your trapezius muscles, in line with your rear deltoid (shoulder) muscles.  Unrack the weight, and take a couple of steps backward.  Use a stance that is a little wider than shoulder width.  For most lifters, this will be your optimal stance (as a beginner at least), though some will like a slightly narrower stance, and some will prefer one a little wider.  Squat down on each repetition—the negative, or eccentric, portion of the movement should take about three seconds—until your hips are below your knees.  Look ahead the entire time, and keep your back as upright as possible (although most lifters will have a natural tendency to bend over at the waist slightly at the bottom of the movement).  Once your hips are below your knees, explode back to lockout.  At least, try to explode.  Obviously, on the last three sets, you will not be moving very fast.  But as long as you are attempting to explode, you will be on your way to building the power you need to lift big weights.
     Rest two to three minutes between each set.  Once you get all 5 reps on all 3 “work” sets, increase the weight used at the next workout.
     The second exercise is going to be the deadlift.  Deadlifts are great for building hamstring, lower back, abdominal, lat, and trap strength and development.  If the squat is the granddaddy of all exercises, then the deadlift is the daddy of them all.
     You will find a lot of lifters that prefer to wait until later in the workout, once they feel as if they have recovered from the squats, before commencing with the deadlifting.  I think this is a mistake, especially for beginning lifters.  You need to do the deadlifts while your lower back is still warm, and the muscles full of enough blood to prevent injuries.
     For this exercise, you are going to use 6 sets of 3 reps, instead of sets of 5 reps.  This is a good time to use 3s because of, once again, how well warmed-up your lower back is.  The first 3 sets will all be progressively heavier, while the last 3 will all be performed with the same weight.  Thus, the technique for the sets and reps doesn’t differ any from the squats.
     There are two completely different forms for deadlifting.  You can do either traditional (sometimes called “conventional”) deadlifts or you can do sumo deadlifts.  I prefer for beginners to stick with the former instead of the latter.  Once you are moving massive weights, then you can decide if you would like to make the switch to the sumo deads.
     Step up to the bar and stand with your feet a little closer than shoulder width apart.  Your shins should be only a few inches from touching the bar.  Bend at the knees and grasp the bar.  Use a grip with your hands just outside the smooth part of the Olympic bar.  Look straight ahead.  Keep your back arched—not rounded—and pull the weight off the floor until you are standing straight up, and your knees are locked out.  At no point throughout the movement should your elbows bend; keep them completely straight.
     As per the squats, keep your rest time between sets to around two to three minutes.  Whenever you manage all 3 reps on all 3 “working” sets, add weight at the next Day One session.
     Your next exercise is going to be the flat barbell bench press.  Use the same 6x5 system you used with the squats.
     To perform this exercise correctly, take a grip with your pinky finger on the “power rings” of the Olympic bar.  Keep your butt on the bench and your feet on the floor throughout the movement.  Un-rack the weight and lower the bar until it touches just below your nipples.  Pause for a count of one second and “explode” back to lockout.  Rest about two minutes between sets.
     Your fourth exercise of the day is going to be close-grip chins.  It is preferable that you do these on a straight chinning bar with your palms facing you and your hands about three to four inches apart.  This exercise will not only work the lat muscles of your back, but it will also provide a good biceps workout.
     Use the same 6x5 system you used on the squats and bench presses, adding weight via a dip belt.  I realize that some trainees will have to just use their bodyweight on all 6 sets.  That’s fine.
     If you aren’t capable of completing all 5 reps, even on the first set, but are able to do 2 or 3 reps, that’s also fine.  Just stick with the exercise until you can perform all 6 sets of 5 reps using just your bodyweight.  At this point, you can start adding weight.
     I also realize that some beginners won’t even be able to perform one repetition.  If this is your case, stick with lat pulldowns on a machine until you build enough strength for the chins.
     Rest two minutes between each set.
     This is all you are going to do for Day One.  Go home, eat a big meal, and get a good night’s sleep, so you will be ready for the next session a couple of days later.

Day Two

     The first exercise for this day is, once again, the almighty squat.  However, I realize that you are still going to be sore from Day One.  Therefore, you are going to work up to a weight that’s around 80% of the weight used for your final 3 sets of the first squatting session.  For most lifters starting out, the 3rd set used on Day One’s workout will equate to about 80%.
     Here, you will do 5 sets of 5 reps, instead of 6x5.  If you did squats on Day One for 135lbsx5, 175lbsx5, 225lbsx5, and 285lbsx3x5, then you will do 135lbsx5, 175lbsx5, and 225lbsx3x5 at this workout.
     Use the same form and the same rep tempo that you used on the first workout.  However, feel free to reduce rest time between sets.  This will help to get you in even better shape, especially if you get to where you are only allowing one minute’s rest in between each set.
     The second exercise for this day is going to be the good morning.  This is an exercise you read about often (if you read powerlifting magazines, at least) but you hardly ever see anyone use it in the gym.  That’s a pity since it can work wonders for bringing up the numbers on both your squat and your deadlift, not to mention the fact that it can give you a well-developed set of abdominals and an impressive pair of erector muscles.
     For the good morning, you will be using a scheme of 4 sets of 8 reps.  Work up over 4 progressively heavier sets of 8 repetitions.  The last set should be the only one that approaches reaching muscular failure, and that only on the 8th repetition.
     Here’s how to use proper form on the exercise.  Un-rack the weight as if you were going to perform a squat, using the same bar placement across your shoulders and back and the same foot placement.  Arch your back and bend over at the waist, keeping your legs relatively straight (though there should be a slight bend to your knees to prevent injury).  Bend over until your upper body is parallel to the floor, then rise up.
     Your third exercise is going to be the bottom-position close-grip bench press.  You will need to do this exercise in the power rack.  Set the pins so that the bar touches your chest at the start of the movement.  You will quickly discover this is much harder than standard close-grip benches where you don’t start at the bottom.
     Use the 6x5 set/rep cadence on these, the same as the squats and the flat barbell bench presses from Day One.  Make sure you lock the weight out completely at the top of the movement, and then lower the bar with control.  Pause on the pins for one or two seconds, relaxing your muscles as you do so, then explode back to lockout again.
     Your final exercise for this day is going to be the barbell curl, preferably using an Olympic bar.  Once again, use the 6x5 system of sets and repetitions.  Take a medium grip on the bar, with your hands a couple of inches outside of the smooth.  Don’t use any body momentum.  Keep your upper arms locked against your body and bring the weight up without any “swing” of your upper body.
     That’s it for the Day Two workout.  Get plenty of rest and food over the next day so you’ll be ready for the Day Three session.

Day Three

     Your final workout of the week begins, again, with squats.  This time, however, you are going to use a 6 sets of 2 reps regimen, working up to a weight that’s heavier than what you used from Day One—this system of lower reps and heavier weight will prepare you for the next Day One squatting session.
     Here’s what a hypothetical session would look like for our lifter who squatted 285lbsx3x5 in the Day One workout.  Start out with 135x2, followed by 175x2, then 225x2, 285x2, and, finally, 295 for 2 sets of 2 reps.  Your goal on the final set should be to use a weight that you will use on next week’s Day One for your final 3 sets of 5 reps.  Even though the weights being lifted are heavier here than in Day One, this workout is not as hard, and is easier to recover from than the first one, while working your squat muscles a little more than on Day Two.
     For your back, you are going to do deadlifts in the rack, with the pins set around knee level.  You should be able to use more weight on this exercise than you did on Day One.  You won’t be taxing your muscles as much, however, because of the fact this is a partial movement, and partial movements simply don’t make you as sore or take as long to recover from as full-range movements.
     Start this exercise with your legs flush against the bar.  You should use the same form as on the regular deadlifts.  For this exercise, use the same 6 sets of 3 reps system that you used for Day One.
     Your major upper body movement for this day is going to be incline barbell bench presses, using the same 6x5 system as flat bench presses on Day One.  Attempt to work up to a weight that is around 90% of what you used on the flat benches.
     For form, use a medium-wide grip and bring the bar high on your chest, the closer to your neck the better.  Lower the bar for a count of three seconds, pause briefly, then “explode” to lockout as hard as possible.  Rest two to three minutes between sets.
     Your final exercise of the day (and the program) is going to be bench press lockouts.  Set the pins in the power rack so that you are moving the bench press through the last four to five inches of the exercise.  Work up over 6 progressively heavier sets of 2 reps.  Only the last set should approach failure on the 2nd repetition.
     That’s it for this beginning workout program.  Here’s an outline of the entire regimen:

Day One

Squats—6x5
Deadlifts—6x3
Bench Presses—6x5
Close-grip Chins—6x5

Day Two

Squats (light)—5x5
Good Mornings—4x8
Bottom-position Close-grip Bench Presses—6x5
Barbell Curls—6x5

Day Three

Squats—6x2
Rack Deadlifts—6x3
Incline Bench Presses—6x5
Bench Press Lockouts—6x2

10 comments:

  1. Hello CS Sloan.
    I'm going to start working through your 10 Part workout plan!
    I just finished my first year of lifting and managed to lift:
    Squat ~375lbs x1 (170kg)
    Bench ~230lbs x1 (105kg)
    Deadlift ~330lbs 2x5 (150kg)

    I was wondering what if I don't manage to lift 3x5 on the squat on day 1. Should I lift heavier on Day 3 then or should I repeat the same weight as day 1?

    Thanks for your feedback in advance!

    Ciaoo, Tim

    ReplyDelete
  2. Tim,

    Yes, ideally, you should lift heavier on DAY 3. However, keep in mind that you need to listen to your body. Some days - some weeks for that matter - you won't feel as strong as others. That's okay.

    Just stick with the program as much as possible.

    The main thing - and this is critical - be sure that you are adding weight on a consistent basis THROUGHOUT THE YEAR.

    C.S.

    ReplyDelete
    Replies
    1. C.S.,

      Thanks for your quick response!
      I just finished the first week of the program and I gotta say that I love it! :D
      Though I do have one little question.

      Should I up the weights on the bench press (and variations) with 10lbs or 5lbs?
      Would love to hear your opinion on this, because the program itself is fantastic!

      It's just the program I've been looking for and I'm already hitting PR's!!
      I already committed myself to following all the programs you laid out till the last part!

      Thanks for your time,

      Tim

      Delete
    2. Tim,

      Increase weight with whatever you are capable of using. If you think you can get 10 lbs, then by all means, go for it.

      Some days, of course, you won't feel so strong and will need to just add 5.

      As you progress on the programs, and really learn to listen to your body, I think the answer will present itself when you begin each workout.

      Delete
  3. This comment has been removed by the author.

    ReplyDelete
  4. Hey Sloan,

    Thanks so much for posting this routine. I’d like to try it, and have a few questions:

    1) On the first day, you recommend 3x5 warm up sets on Squats—6x5. Does that mean that the approach sets not be performed?

    Back Squat
    ---------- Approach sets
    - bar x 6x5
    - 95 x3x3
    - 135 x3x3
    - 225 x3x2
    - 315 x3x1
    - 405 x2x1
    ---------- Work sets
    - 515 x1
    - 420 x3x3

    2) Can I remplace Good Mornings—4x8 for Stiff Legged Deadlift with the same sets x reps ? ... or maybe different ?

    Excuse me for my poor english.

    ReplyDelete
  5. Joan,
    For your squats, it may look like: 135x5, 175x5, 225x5, and 285 for 3 sets of 5 reps. It SHOULD NOT look like the example you gave. Remember, this is a more "beginning" workout program. It will take a little while before the lifter works up to your example squat sets.

    You CAN replace the GMs with stiff-legged deadlifts, but I wouldn't recommend it. You are doing two other forms of deadlifting on Days One and Three, you really don't need another. Your body can recover with more ease from the GMs than the stiff-legged deadlifts.

    Hope this helps.

    ReplyDelete
    Replies
    1. Thanks Sloan, I follow your recommendations.

      I'm a beginner, that was just an example to make me understand;).

      I forgot to ask if we should rest 2-3 minutes between warm-up sets or else this only applies to work sets ?

      Your blog is awesome!

      Delete
  6. 2 minutes between warm-up sets should be plenty. I wouldn't rest any more than that. The 2-3 minutes really just applies to work sets.

    I'm glad that you enjoy my blog.

    ReplyDelete
  7. Been using this workouts plan (all the part) for more then a year and a half now and I just love it. The only thing I added was instead of progressing only wiegth wise I would also progress technique wise. For example in this part of the series for the squat I started with paused I bar squats when I couldn't add more wiegth I moved to paused low bar squat and from thier to regular low bar (did it for the bench and DL too)

    ReplyDelete

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