After yesterday’s
post – Anthony Ditillo on Adaptability – I received an email from a
reader. The reader – new to this idea of
frequent, intense[1]
training – wanted to know what a program would actually look like if he
were to follow Ditillo’s advice. At
first, I thought, “Well, I would rather not give a more detailed
plan. Part of what makes someone a successful
lifter is actually learning how to lift.”
But then I thought better of it, and decided to write this post.
What follows is
some advice and a week of sample training.
Keep in mind that this is just an example program. If you are going to become a skilled lifter –
and lifting, bulk-building, power training are skills – then you need to
practice, you need to experiment, and you don’t need everything laid out
for you in complete detail – hence, my initial reluctance at wring this piece.
First off, I
recommend 5 days per week of training.
You can train 5 days straight, then take a couple of days off before
repeating. This is a good schedule if
you enjoy working out Monday through Friday, and then taking the weekends
off. Myself, I prefer to train 3 days in
a row, take a day off, train two days in a row, take a day off, then repeat the
schedule. If you need an extra day off
here or there, don’t be afraid to take it.
At the same time, you want to make sure that you are training frequently
enough so that your body is forced to adapt to the increased weekly
volume. If you’re taking every other day
off, obviously your body’s not going to adapt as it needs to. So, for the first few weeks of this program, don’t
skip any training days. Once you have
adapted to the increased volume, then and only then should you start to add
extra recovery days off.
Here’s an example
of a week of training:
Workout One:
·
Squats: 3 progressively heavier sets of 5 reps,
followed by a set of 3 reps, and then an even heavier double.
·
Snatch-grip High Pulls: 3 progressively heavier
triples, followed by two progressively heavier doubles.
·
Overhead Presses: 3 progressively heavier sets
of 5 reps, followed by two progressively heavier triples.
Workout Two:
·
Deadlifts: 3 progressively heavier triples,
followed by two progressively heavier doubles.
·
Power Snatches: 5 progressively heavier doubles.
·
Bench Presses: 3 progressively heavier sets of 5
reps, followed by two progressively heavier triples.
Workout Three:
·
Front Squats: 3 progressively heavier sets of 5
reps, followed by two progressively heavier triples.
·
Power Cleans: 3 progressively heavier triples,
followed by two progressively heavier doubles.
·
One-Arm Dumbbell Overhead Presses: 3
progressively heavier sets of 5 reps, followed by two progressively heavier
triples (each arm).
Workout Four:
·
Squats: 3 progressively heavier sets of 5 reps,
followed by a set of 3 reps, and then an even heavier double.
·
Barbell Curls: 3 progressively heavier sets of 5
reps, followed by two progressively heavier triples.
·
Incline Dumbbell Bench Presses: 3 progressively
heavier sets of 5 reps, followed by two progressively heavier triples.
Workout Five:
·
Pull Shrugs: 3 progressively heavier triples,
followed by two progressively heavier doubles.
·
Deficit Deadlifts: 3 progressively heavier
triples, followed by two progressively heavier doubles.
·
Behind-the-Neck Presses: 3 progressively heavier
sets of 5 reps, followed by two progressively heavier triples.
I realize that
many people reading this – who are new to this concept of such frequent
training – may not have realized just how much work Ditillo was talking about. For the first week that you perform this
program (or a program similar – I can’t stress how much this is just an example
of an effective routine), you may find yourself sore and tired. (If you had problems sleeping before
beginning this program, that problem should soon be a thing of the past.) Don’t worry.
After a few weeks, you’ll be looking forward to your daily regimen of
three exercises. Personally, I enjoy
these kind of workouts, and the more that you perform them, the more that you
look forward to them.
Also, after a few
weeks, you may need to add occasional days where you throw in some
high-rep stuff. If your back – your lower
back, in particular – is feeling beat up, it may be good to engage in a workout
session of push-ups, bodyweight squats, and walking lunges. This should give your body the break it
needs, and renew your mind and body for throwing around some heavy iron on the
subsequent workout.
[1]
Here I’m using “intense” to mean % of maximum weight being lifted, not
effort that is being put into each set/rep.
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