Mastering the basics in the weight room is important whether you are new to lifting, training for athletics, or competing in powerlifting. If you are training with no specific goal in mind, then it is even more imperative to focus here. “I just want to put on muscle mass”, “I just want to look good with my shirt off”, and “I have a vacation coming up, so I am getting back in to training” are things I hear from friends all the time. If your “goal” is general health and improved physique, then my suggestion is to keep it simple (quick note: this is still technically a goal.. and a very important one. I am considering it “not specific” in comparison to working with athletes where set competition dates determine our training parameters). Find a challenging and balanced training routine. Push/pull, flex/extend, abduct/adduct, include single leg and double leg variations, etc. Going from flat bench to incline bench to decline bench may provide the work you need to improve your chest, but with little regard to back musculature you could easily develop an overuse injury which stops your progress or you can develop an imbalance causing rounded shoulders.
Basics. Balance. Simple to follow. Below is a 4-day, 4-week program. Day 1 and Day 3 are “push” days. Day 2 and 4 are “pull” days. Each day contains core at the end. Exercises marked with “5s ECC” contain an eccentric. This is muscle lengthening (or lowering) under the load. Adding an eccentric to an exercise is a great way to master the basics because a timed set will force you to own the motion and focus on form. It also makes things a bit more challenging... sounds like a win-win situation.
Day 1- Total Body Push Week Sets Reps
A) BB Back Squat @5s ECC 1 4 6
2 5 6
3 6 4
4 6 5
B) DB Bench Press @5s ECC 1 4 6
2 5 6
3 6 4
4 6 5
C1) DB Forward Lunge 1-4 4 6ea
C2) DB Arnold Press 1-4 4 5ea
D) Front Plank 1 3 0:30
2 3 0:40
3 3 0:50
4 3 1:00
Day 2- Total Body Pull Week Sets Reps
A) BB RDL @5s ECC 1 4 6
2 5 6
3 6 4
4 6 5
B) BB Row @5s ECC 1 4 6
2 5 6
3 6 4
4 6 5
C1) PB Leg Curl @3s ECC 1-4 4 8
C2) Lat Pulldown 1-4 4 8
D) Side Plank 1 3 0:30ea
2 3 0:40ea
3 3 0:50ea
4 3 1:00ea
Day 3- Total Body Push Week Sets Reps
A) DB Split Squat @3s ECC 1 4 5ea
2 5 5ea
3 6 4ea
4 6 5ea
B) DB Incline Press @6s ECC 1 4 6
2 5 6
3 6 4
4 6 5
C1) DB Lateral Lunge 1-4 4 6ea
C2) DB Front Raise 1-4 4 10
D1) MB Russian Twist 1-4 3 12ea
D2) MB Sit-Ups 1-4 3 12
Day 4- Total Body Pull Week Sets Reps
A) BB Deadlift @5s ECC 1 4 6
2 5 6
3 6 4
4 6 5
B) SA DB Row @5s ECC 1 4 6ea
2 5 6ea
3 6 4ea
4 6 5ea
C1) Nordic Curls 1-4 4 5
C2) DB Rear Delt Flye 1-4 4 8
D1) Ab Wheel Rollout 1 3 6
2 3 8
3 3 10
4 3 12
D2) Superman Shoulder Taps 1-4 3 5ea
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