Last updated on October 13, 2019

If you want to become more muscular and advance your strength, you will find the following program of great benefit. But as you read this, you need to keep an open mind. Even if you are old school, this program will help you. For the power or strength athlete, this type of training is strictly for the off-season and not to be used during peak training for a contest because you WILL overtrain.

Overtraining: Many lifters confuse more with better; if they train longer, they'll grow faster. Instead, over time, what happens is that they see fewer gains, get injured, or even become weaker. Proper rest and recuperation is the key element for making gains anytime during your training. Therefore, at all times, you must pay close attention to how you feel. I recommend taking short “power” naps during the day if you can. You may only need 20 minutes to get you re-charged.

Eating correctly is another key element for proper gains. Eating right is the true meaning of “diet” as far as I’m concerned. Some make the mistake of trying to train after not eating all day long. Think of your body as an engine. If you want it to perform properly, you must have fuel in the tank. Without going into great detail, try to eat smaller meals about every 2 to 3 hours. Don't misunderstand me by thinking that you must eat tuna fish all day long. Especially in the off-season, you need a combination of proteins, carbohydrates and fats.

Speaking of protein, the amount you take in should vary depending on your training cycle. For this program, I usually take in about one and a half grams per pound of bodyweight. Focus on getting your protein from whole foods first. If you need help, turn to supplements. I use Animal Whey and Animal Snak Bars. The post-training meal is very important. While I use UniSyn, you can use whatever you like—just make sure you eat. Finally, be sure to drink plenty of water.

Training Routine

Alright, it’s time to get our hands dirty…. Before each workout, be sure to stretch or do some type of cardio for at least 5 minutes, but no longer than 10 minutes. Stick to this routine for at least four weeks before switching out. With each exercise, be sure to increase the weights with each successive set.

Monday: Quads/Hams/Calves

Leg Extensions: 3 Sets x 15 Reps (light)
Stiff-Legged Deadlifts/Lying Leg Curls Supersets: 3 Sets x 15 Reps
Close-Stance Squats: 5 Sets x 10 Reps (you can also use a power, hi-bar, safety bar or do Front Squats instead)
Hack Squats/Leg Extensions Supersets: 1 x 25, 1 x 15, 1 x 10
Seated Calves/Donkey Calves Superset: 3 Sets x 20 Reps

Tuesday: Biceps/Triceps

Standing Alternating Dumbbell Curls/Tricep Pushdowns Superset: 3 Sets (15 reps for curls and 25 reps for triceps)
EZ Bar Curls/Lying Tricep Extensions Superset: 1 x 10, 1 x 8, 1 x 6
Alternating Cable Curls/One-Arm Tricep Extensions Supersets: (15, 12 and 10 reps for the curls, 10 reps per set for the extensions)

Wednesday: Back/Traps

Heavy Lockouts: 1 x 10, 1 x 6, 1 x 4 (from the knees up)
Barbell Shrugs: 3 Sets x 15 Reps
Wide-Grip Pullups: 3 Sets x 8 Reps (you can substitute with pulldowns)
Seated Cable Rows/One-Arm Dumbbell Rows Superset: 3 Sets x 8 Reps
T-Bar Rows/Bent-Over Rows Superset: 3 Sets x 8 Reps
Hypers/Light Bent-Over Rows Superset: 3 Sets x 8 Reps

Thursday: Chest/Shoulders

Flat Bench/Flyes Superset: 5 Sets x 10 Reps
Incline Bench/Pec Dec Superset: 3 Sets x 10 Reps
Standing Cable Crossovers/Lying Pullovers Superset: 3 Sets x 10 Reps
Seated Dumbbell Presses: 1 x 10, 1 x 8, 1 x 6
Hi-Pulls/Dumbbell Front Raises Superset: 3 Sets x 8 Reps
Side Dumbbell Raises: 1 x 10, 1 x 8, 1 x 6
Rear Dumbbell Raises: 1 x 10, 1 x 8, 1 x 6

Friday: OFF

Saturday: REPEAT

Thanks,

Tags: Strength Life Conditioning Core

 

 

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