http://jyfitness.blogspot.com/2012/12/movements-and-muscles.html
Train 4x/week rotating Routine A-D. If you’re a beginner, try to master 2 movements per workout at time and another 2 movements the next week to slowly gain confidence performing the lifts. Same for those already have lifting experience but been out of shape for a while.
If you can only train 3x/week, then run A, B, C one week and D, A, B on week 2 and so on.
Stick to the first 4 movements per workout and after 1 month (total of 4 rotations of A, B, C, D), start adding the fifth movement into your routine as you get more conditioned to handle more set/volume. Add the 6th movement in the following month.
The last 2 movements of each routine Is not necessarily going to make or break your gain. They are simply added to increase training volume, keep it interesting, and provide bonus benefit of functional and core strengthening.
Feel free to create your own training template with more columns (dates) to the table below to track long-term progress.
A
|
set/rep
|
Load
|
Date
|
B
|
set/rep
|
Load
|
Date
|
DB Hang Clean
|
2/10
|
DB Push press
|
2/10
|
||||
Front Squat
|
4/8
|
Sumo
|
5/4-6
|
||||
Bench Press
|
4/8
|
Dip
|
4/8
|
||||
Bent–O-Row
|
4/10
|
RDL
|
4/8
|
||||
Abs wheel
|
3/8
|
Bulgarian Squat
|
3/8
|
||||
Reverse Hyper
|
3/8
|
Side Plank
|
3/8
|
||||
For Routine C and D, Use these movements for the same set and rep range as workout A and B.
C:
SA DB Snatch
Back Squat
Military Press
DB Lunge
Hip Thrust
Farmer's Walk
D:
Swing
Deadlift
Chin up
DB Lats Pullover
OH Squat
SL Bridge
For most movements, exchange breathe on the top of a rep. You will breathe in deeply to fill your lung and abs with air to create pressure to brace the heavy load of a movement. Keep chest up/out with neutral back when pushing through most lifts.
When you can hit the ‘rep’ and ‘set’ prescribed above for a specific movement, add 10-20% of the weight to the bar. Your rep will surely drop as the bar becomes more challenging. Your goal is to train until you can reach that many sets and reps again.
The first movements of each routine are power/dynamic based movements for warming up, you will not need to jog 20mins before you start lifting. It is meant to increase your heart rate, blood flow, and joints of the entire body without burning too many calories. You will still need to have at least 1 warm up set before performing each lift.
Feel free to train 2 movements at a time when equipment are available. For example, on workout A, after you’re done with DB Hang Clean for 2 sets, you can proceed with alternating Front squat and Bench Press. This way while your quads rest with the squat, you can work your pecs with the bench press and go back and forth until you have finish 4 sets. Do not try to do 4-5 movements at a time in a circuit fashion, this will take up too much space and the muscle will have cooled off before getting back to the same movement again.
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