If you’ve read my recent entries you’ll be well aware by now that I’ve had a pretty successful year in the gym so far. Using my “Progressive Power” and “Next Level” programs to increase in strength and size, without putting on too much fat in the process.
I think the movement based training systems I used in Progressive Power and Next Level have been by far the most effective training strategies I’ve used in all my years of weight training… but for now, those programs have run their course & served their purpose, and it is time to move on to something different.
SO, this year I’ve decided to continue trying to add size throughout the first two months of spring and then I’ll consider whether to keep going all the way until Summer, or start trimming up again in November. So, I’ve added a high calorie “mass gain” protein powder and basically I’ll just be eating as much as is humanly possible. Protein, carbs and fats! Potatoes are back on the menu!
As for the training program I will be back on to a 5 day split and doing quite a ridiculous amount of exercises, sets and reps. Of course it’s all based on high reps (8 – 12) as heavy as possible to promote hypertrophy (increase in size of muscle fibres) and hopefully hyperplasia (increase in number of muscle fibres). Really I’m talking about more work than I’d recommend for most other people, but I’ve prepared for it with my previous programs all year and will be consuming enough calories to fuel, recover from, and adapt to all this extra work.
The details are TOP SECRET this time but to summarise, here you have it:
Chest Day: Compound and isolation exercises, some pre-fatigue supersetting, and a variety of angles (flat, incline, decline).
Back Day: Includes deadlifts, horizontal & vertical rowing movements, and more.
Shoulders Day: Vertical / overhead pressing movements, and exercises for anterior, lateral and posterior deltoid as well as trapezius. It’s been a LONG time since I had a shoulders day. Shoulders day is always fun.
Leg Day: Squats or squatting variations, leg extensions, leg curls, leg press, calf press… anything and everything for legs. Torture!
Arms Day: Biceps and Triceps! Actually, I’m going to think about this some more and try to come up with tricep exercises that double up as chest exercises (close grip bench press, dips maybe?) as I think my chest needs the extra attention. Triceps are probably my best muscle as far as genetics goes so they don’t require as much direct attention, although they sure are fun to train with isolations.
Cardio: Boxing and burpees! I’ll make a new entry for this soon.
There you have it boys and girls. Spring is officially here so it’s time to really step it up and be in tremendous shape for Summer. That’s what I’ll be doing anyway.