Tråd: *SB*´s programs

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SB's Hybrid Program

Preliminaries: Texas Traps, Fladden Man, and Buffness--on an earlier form of this, can all attest to its effectiveness. The results on this program have been very good but it is not easy. This is about as good as a free program gets. Strength gains and mass gains have been very good on this program.

Theory: You will notice that on everyday the first exercise has a loading weight done for a single rep or a double. That loading will arguably potentiate the nervous system to be more efficient on subsequent sets. In effect, you will be stronger than you normally would be if you were to just start with the rep weights. We use that potenitiation to make the rest of the sets on that primary exercise more effective and ultimately hypertrophic. We include enough volume and reduced rest periods further magnify using this lesser weight as the fatigue level generated is great. As the muscle fatigue level increases, through the use of rest/pause, we switch back to a neurological emphasis with the rest/pause. The rest/pause further fatigues the muscle, which otherwise would not have happened. Thus, we end up with both the muscle and the nervous system trained. The remaining exercises of the day don’t have this same neurological emphasis, which keeps us from overtraining.

Instructions: You will do Rotation A the first week and then Rotation B the second week. On third week you go back to Rotation A, etc… Don’t increase the weight on any exercise until you can get all of the required reps without rest/pausing. The important thing is that you progress. Cardio should be done on your day off, specifically no more than 35 minutes. Keep your heart rate in the fat burning range, not the cardio range, which is much higher. We are doing cardio to help in recovery.

You should be taking 50-60 grams of protein along with 50-100 grams of dextrose post workout. The amount of dextrose will vary according to your current bodyfat level and bodyweight. Approximately one hour later, you need to take in an additional 50-60 grams of protein along with 50-60 grams in complex carbohydrates. Ideally this should come from solid food. Keep the fat to a minimum in both of these meals. Thus, you should use something like chicken and rice, fish and potato, or something like that. Keep it clean, we don’t want to slow down the digestion with fats.

As well, preworkout, you should take some kind of fat burner or ALCAR and Green Tea. Drink plenty of water, at least 1 gallon a day.

On your non-training days, keep your overall carbohydrate intake to a minimum, roughly 100grams or less. Supplement your diet with flax oil and fats to keep your calories up. Protein should be in the 1.5-2.0 grams per pound of bodyweight per day. So, if you weigh 200 lbs., you need to minimally be getting 300 grams. 50-65 grams per serving would get you there in about 4-5 meals…


Rotation A

Day 1—Upper Body

Flat Barbell Bench Press—You will want to pyramid up to roughly a 5 rep max weight and do a single rep there. You should use your strongest grip. Then do the following, do 3 sets of 7 reps with a 10 rep weight. Rest one and one half minutes between sets. Your first set of 7 reps should be fairly straightforward. Your second set of 7 reps will be much harder and you may not get all 7 reps. If you don’t, rest/pause them until you get them. Your last set of 7 reps will be very hard. You will probably get at least 3 reps on your own and then you will have to rest/pause the remaining. Take 20 seconds between reps or so, more if you need to. Ideally you need to do this exercise in a powerrack and set the pins so that you can rest the bar on the pins without it crushing your chest. Always exercise the utmost safety.

rest five minutes

Side Laterals—do 3 sets of 15 reps with a 20 rep weight. Rest one minute between sets.

rest five minutes

Bent-Over Barbell Rows—work up to 4 sets of 8 reps with a 12 rep weight. Rest one and one half minutes between sets. Vary your grip. Do the first two sets with a weaker grip, the second two sets with a stronger grip.

rest five minutes

EZ Curl Tricep Extensions supersetted with EZ Curl Bicep Curls—2 sets of 10 reps with a 12 rep weight.

Day 2—cardio

Day 3—Lower Body

Box Squat—You will want to pyramid up to roughly a 6 rep max weight and do a single rep there. Rest two or three minutes. Do 4 sets of 6 reps with 1 ½ minutes between sets with your 10 rep weight. You shouldn’t have to rest/pause on these except maybe the last set. Use your strongest stance on all sets.

rest five minutes

Regular Deadlift—warm up and go to about 60% of your current one rep max. Do 2 sets of 7 reps with 1 ½ minutes between sets.

rest five minutes

Calf Raises—3 sets of 15 reps with a 20 rep weight. One minute between sets.

rest five minutes

Weighted Crunches supersetted with Hanging Leg Raises—3 x 15 reps each way. Rest one and one half minutes between supersets

Day 4—cardio

Day 5—Upper Body

High Incline Barbell/Military Press— Set the pins at chin level or slightly above/below. You will want to pyramid up to roughly a 5 rep max weight and do a single rep there. Then do the following, do 3 sets of 7 reps with a 10 rep weight. Rest one and one half minutes between sets. Your first set of 7 reps should be fairly straightforward. Your second set of 7 reps will be much harder and you may not get all 7 reps. If you don’t, rest/pause them until you get them. Your last set of 7 reps will be very hard. You will probably get at least 3 reps on your own and then you will have to rest/pause the remaining. Take 20 seconds between reps or so, more if you need to. Ideally you need to do this exercise in a powerrack and set the pins so that you can rest the bar on the pins without it crushing your chest. Use your strongest grip on all sets. Always exercise the utmost safety.

rest five minutes

Dips—do 4 sets of 7 reps. Start with your bodyweight as the previous exercise will have taxed your upper body. Add weight to all sets, like 5lbs. when you need to. Rest one and one half minutes between sets

rest five minutes.

Close Grip Palms Facing Towards you Pullups—you will want to do a total of 30 reps. Go for as many as you can on the first set, and then divide up the rest into three or four sets with a minute and a half between sets.

Day 6—cardio

Day 7—off

Rotation B

Day 1—Upper Body

Bent-Over Barbell Rows—You will want to pyramid up to roughly a 5 rep max weight and do a single rep there. Then do the following, do 3 sets of 7 reps with a 10 rep weight. Rest one and one half minutes between sets. Your first set of 7 reps should be fairly straightforward. Your second set of 7 reps will be much harder and you may not get all 7 reps. If you don’t, rest/pause them until you get them. Your last set of 7 reps will be very hard. You will probably get at least 3 reps on your own and then you will have to rest/pause the remaining. Take 20 seconds between reps or so, more if you need to. Ideally you need to do this exercise in a powerrack and set the pins so that you can rest the bar on the pins without having to pull it completely from the floor. Use your strongest grip on all sets. Always exercise the utmost safety.

rest five minutes

Side Laterals—3 sets of 15 reps with a 20 rep weight. Rest one and one half minutes between sets

rest five minutes.

Flat Barbell Bench Press—work up to 4 sets of 8 reps with a 12 rep weight. Rest one and one half minutes between sets. Use your weaker grip on the first two sets and your stronger grip on the last two.

rest five minutes

EZ Curl Bicep Curl supersetted with EZ Curl Tricep Extensions—2 sets of 10 reps with a 12 rep weight.

Day 2—cardio

Day 3—Lower Body

Regular Deadlift—You will want to pyramid up to roughly a 5 rep max weight and do a single rep there. Rest two or three minutes. Do 4 sets of 6 reps with 1 ½ minutes between sets with your 10 rep weight. You shouldn’t have to rest/pause on these except maybe the last set.

rest five minutes

Box Squat—warm up and go to about 50% of your current one rep max. Do 2 sets of 8 reps with 1 ½ minutes between sets. On your first set, use your weakest stance, on your second set, use your stronger stance.

rest five minutes

Calf Raises—3 sets of 15 reps with a 20 rep weight. One minute between sets.

rest five minutes

Weighted Crunches supersetted with Hanging Leg Raises—3 x 15 reps each way. Rest one and one half minutes between supersets

Day 4—cardio

Day 5—Upper Body

Close Grip Palms Facing Towards you Pullups—you will want to do a total of 25 reps. Warm up and do the following. Add enough weight to your waist such that you can get about 5 reps. Do a single rep in clean form with that weight. Rest three minutes or so. Then, if you can regularly do more than 8 reps with your bodyweight,you need to add weight for your first work set. Go for as many as you can on the first set, and then divide up the rest into three or four sets with a minute and a half between sets.

High Incline Barbell/Military Press— Set the pins at chin level or slightly above/below. Take your 12 rep weight and do 3 sets of 8 reps with one and one half minutes between sets. No rest/pause should be needed. Try to do the first set with a closer grip and the other two with your strongest grip. Always exercise the utmost safety..

rest five minutes

Dips—do 3 sets of 10 reps. Start with your bodyweight as the MP will have taxed your upper body. Add weight to all sets, like 5lbs. when you need to. Rest one and one half minutes between sets

Day 6—cardio

Day 7—off

At the end of 6 weeks or 3 rotations, you will need to scale back for three weeks to be sure you are not overtraining. Here’s what I would recommend.

Week 1—do nothing close to failure. Go for a pump in the bodypart and get out of the gym. You might train M/W/F, dividing up your whole body over that time. Shoot for no more than 30 sets per day, but remember you are keeping it light, probably in the 12 rep range. We want volume without the stress.

Week 2—Same thing but cut the sets back to 20 per day. Change your rep range, go a bit higher, say to 15 reps.

Week 3—off, just do some light cardio.

Ett til fra samme trener:

SB’s Simple Program

I have been doing some non-standard, basic training recently. The program doesn’t look like anything special; however, it is very effective. In fact, I will be putting one of my clients on something very similar. For those of you seeking a change in your training, especially if you are trying to gain mass and strength, don’t let the simplicity of this program turn you away. You will train three days per week. You can do light cardio on the off days to keep BF to a minimum. The weight you choose is dependent upon a rep max, i.e. in most cases a 10 rep max. When you can complete all of the sets/reps with the required rest periods, increase the weight. I would follow this program for three weeks and then change the rest periods to two minutes between sets for two more weeks. On the sixth week, I would get a new set of 10 rep maxes on the exercises and take the rest of the week off. If you aren’t in good enough shape to do the one minute rest periods, go to 1 ½ for your first two weeks, and then try to go back to 1 minute for a week or so to test your condition. Or, you can always drop the weight a bit to allow your conditioning levels to come up.

Monday—Upper Body

Bench Press—work up to 4 sets of 7 reps with a 10 rep weight. Rest one minute between sets.

rest three minutes

Side Laterals—do 3 sets of 15 reps with a 20 rep weight. Rest one minute between sets.

rest three minutes

Bent Over Barbell Rows—work up to 4 sets of 7 reps with a 10 rep weight. Rest one minute between sets.

rest three minutes

EZ Curl Tricep Extensions supersetted with EZ Curl Bicep Curls—2 sets of 10 reps with a 12 rep weight.

Tuesday—cardio

Wednesday—Lower Body

Box Squat—warm up and go to 55% of your current max. Do 5 sets of 5 reps with 1 ½ minutes between sets.

rest five minutes

Regular Deadlift—warm up and go to about 60% of your current max. Do 2 sets of 7 reps with 1 ½ minutes between sets.

rest three minutes

Calf Raises—3 sets of 15 reps with a 20 rep weight. One minute between sets.

rest three minutes

Weighted Crunches supersetted with Hanging Leg Raises—3 x 15 reps each way.

Thursday—cardio

Friday—Upper Body

Military Press—work up to 4 sets of 7 reps using a 10 rep weight. Rest one minute between sets.

rest three minutes

Dips—do 4 sets of 7 reps. Start with your bodyweight as the MP will have taxed your upper body. Add weight to all sets, like 5lbs. when you need to. Rest one minute between sets

rest three minutes.

Close Grip Palms Facing Towards you Pullups—you will want to do a total of 30 reps. Go for as many as you can on the first set, and then divide up the rest into three or four sets with a minute between sets.

Enda ett :

Powerlifting Basics--A Conventional Program by Sand Blaster

A basic powerlifting program will benefit not only those who are beginning powerlifters, but also those who are interested in a change in their training focus. Usually these programs are each based around 1 day per movement, with at least 1 day rest between these days. Sets are kept down, as are reps in most cases. The following program will work well for most resulting in strength gains and overall mass gains in time. As with any program, you ultimately have to find what works for you best. Thus, the following program is not set in stone.

Monday--Squat (primary)/DL (secondary) Squat--do 6 total sets, pyramid up to the 5th set and do a double or a triple at roughly 85-88% of your current max. Back off and do one down set of 8 reps. The following week work up to a 5 rep set for your 5th set and then for your 6th set, try to get 5 reps again. This should be somewhere around the 82-85% of your current max weight. Record the weight if you get it, if not, you know what you need to shoot for in two weeks. Stiff-Legged Deadlift-2 sets of 20 reps. Cable Lat Pulldowns to Front--3 sets of 10 reps. Calf Raises--3 sets of 15 reps.

Wednesday--Bench Press Flat Barbell Bench Press-- do 6 total sets, pyramid up to the 5th set and do a double or a triple at roughly 84-88% of your current max. Back off and do one down set of 8 reps. The following week work up to a 5 rep set for your 5th set and then for your 6th set, try to get 5 reps again. This should be somewhere around the 80-85% of your current max weight. Record the weight if you get it, if not, you know what you need to shoot for in two weeks. Don't increase any weights until you get the required reps. Close Grip Bench Presses -Do two sets of 3-6 reps. Shoulder Press- 3 sets of 5 reps with the same weight. When you can get all sets with the same weight, increase it. Monthly, you would want to change this rep range, one month lower it 3, next month maybe up to 6. Keep your rest down here to less than 2 minutes between sets. Dips for Triceps--Elbows in, 2 sets of 10-15 reps

Friday--Deadlift (primary)/Squat (secondary) Deadlift--The training for the deadlift is a bit different. We won't do a lot of sets. Normally you want to work up to a set of 3 one week, a set of 5 the following week, and then take a week off. A total of no more than 5 sets for any DL day. On your week off, do another back movement like good-mornings for 8 reps or so. Keep it moderately light. Bent-Over Barbell Rows--Do 3 sets as you strip the bar from your deadlifts. Be sure to get at least 5 reps per set in good form. Close Grip Upright Rows--3 sets of 10 reps. This will bring some blood into the traps and neck for recuperative purposes and also some additional shoulder work. Barbell Curl--2 sets of 10-15 reps.

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For those of you who are set crazy and don't think this is enough work, you have no idea the kind of energy this program takes. Make every set count and you will see the gains. Intensity is often substituted for volume, but that won't get you anywhere in the strength game. Ask yourself how many volume trainers are using big weights? They aren't or don't. You will never see someone squatting 10 sets of 10 reps at 900lbs. You will never see someone deadlifting 10 sets of 10 reps at 800 lbs. Finally you will never see someone bench pressing 10 sets of 10 reps at 650 lbs. Weight will always make a difference to the intensity level. That is a fact.

As with any training program, your nutrition is very important. IA recently recommended 400 plus grams of protein per day if you are serious about growth. Calories are important as well; you need to be taking enough in based upon what you take to be your Lean Body Mass (LBM). I know my strength will go through the roof with the addition of a gallon of low-fat milk a day to my diet, AND a noticeable increase in protein and fat versus carbs. The Bulgarian weight lifters were well-known for their high protein/high fat diets. For many, this kind of diet will keep them leaner, as it is usually EXCESSIVE CARBS and EXCESSIVE calories that make you fat. There are always exceptions, but the general rule still holds. Of course, if you are trying to stay lean, milk is not the best option...

Finally, you need to be sure to get enough rest. If you are not getting stronger, it is usually one of three things: training is bad, diet is bad, or you are not recuperating. The fourth element can be gear, but we'll leave that out for now. Look to the previous three and see what you can do to make it better. Usually by recognizing these defeating factors, you can continue to gain strength.

Sand Blaster