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12 Programs to Followby Tim Henriques|08/22/12
Hopping onto a random strength-training program you found online can
be fun. t!s generally not ad"ised# but if you ha"en!t made appreciable
progress in ages or find your moti"ation to be $aning# $hat ha"e you got
to lose%
&ometimes doing something completely out of left field can be 'ust $hat
you need to re-ignite a d$indling passion for bending bars and brea(ing
)*!s.
&till# there!s a big dra$bac( + as much as it may sto(e your fire# that cool
program $asn!t made $ith you in mind. ,or a program to be truly
made for you# you ha"e to ma(e it yourself.
https://www.t-nation.com/training/12-programs-to-followhttps://www.t-nation.com/all-articles/authors/tim-henriqueshttps://www.t-nation.com/all-articles/authors/tim-henriqueshttps://www.t-nation.com/training/12-programs-to-follow7/26/2019 12 Programs to Follow
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reating a $or(out program can be eciting + lo"e the feeling of hope
and optimism that comes $ith putting a ne$ program to paper + but it
can be daunting as $ell# especially to the uninitiated. Ho$e"er# it doesn!t
ha"e to be difficult.
hen setting up your program# the first thing you must do is figure out
your primary fitness goal. ost of you reading probably (no$ that
already + you!re reading T ation# right% + though you!d be surprised
ho$ many seasoned lifters lose sight of this.
The second thing is to pic( a $ee(ly routine to follo$# and that!s the point
of this article. !ll present 12 separate routines + you 'ust need to pic( one
and then flesh out the details as you see fit.
This $ay you get the best of both $orlds an eercise routine that you
(no$ $or(s# combined $ith an indi"iduali3ed program set up for you# by
you.
Path #1:Total Body Routine
define a total body routine as a routine that includes an upper body
pushing eercise# an upper body pulling eercise# and a compound leg
eercise all in one $or(out.
*ecommended ,requency1-4 times per $ee(5 2-6 times per $ee( is
most common
7utline 1-2 eercises per main muscle group# -10 eercises in the
$or(out
9ay 1Total :ody
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9ay 2Total :ody
9ay 6Total :ody
&trengthsTypically used for beginners# fat loss# and general health and
fitness. 9oesn!t require insane intensity to produce results5 allo$s for a
specific lift to be practiced frequently. &houldn!t ma(e one super-sore.
;imitationsot typically used to build maimum muscle si3e and muscle
$or( capacity
times per $ee(.
Path #2:Upper/Lower Routine
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The upper body is trained one day5 the lo$er body trained another. ?bs#
core# and lo$er bac( can go on either day# although being paired $ith
the lo$er body is most common.
*ecommended ,requency2- times per $ee(
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7utline 2-6 eercises per muscle group# @-10 eercises per day
9ay 1)ush
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&imilar to )ath D6 but no$ the legs ha"e their o$n day.
,requency6 times per $ee(
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&trengthsEasy to use supersets5 small upper body muscles recei"e
stimulus 2 times per $ee(5 may promote reco"ery5 tends to pro"ide the
feeling of a !pump! $hich# according to ?rnold# feels pretty good.
;imitations7nly training each ma'or area once a $ee( may not be an
optimal stimulus5 li(ely to produce soreness if training is intense.
Path #:"hei$o Routines
att cBorry $rote a good summary of &hei(o routines for T
ationhere. Their main purpose is to promote strength $ithout addingtoo much muscle mass# allo$ing lifters to stay in the same $eight class.
,requency6 times per $ee(
https://www.t-nation.com/free_online_article/sports_body_training_performance/sheiko_shakes_up_powerliftinghttps://www.t-nation.com/free_online_article/sports_body_training_performance/sheiko_shakes_up_powerlifting7/26/2019 12 Programs to Follow
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7utline
9ay 1&quat mo"ement# :ench mo"ement# 2-6 assistance
9ay 29eadlift mo"ement# :ench mo"ement# 2-6 assistance
9ay 6&quat mo"ement# :ench o"ement# 2-6 assistance
ote &ometimes a squat# bench# or deadlift is repeated in the same day
as an assistance eercise.
&trengths)romotes neuromuscular coordination through repeated
practice of the big mo"ements5 big mo"ements are trained e"ery
session.
;imitationsor(outs can be boring5 easy to o"er-train if training is too
intense5 not ideal if lifter epresses compensations during the mo"ement
or is dealing $ith a chronic in'ury.
Path #%:2 &ompound '(er)ises per wor$out
This $or(out is "ery simple + pic( any 2 compound eercises and train
them in a $or(out. i and match the eercises as you see fit.
,requency2- times per $ee(# 2-4 is most common
7utline
9ay 12 compound eercises
9ay 22 compound eercises
9ay 62 compound eercises
&trengthsBoes $ell $ith autoregulation training5 promotes reco"ery5
focuses on Fbang for the buc(F eercises5 time efficient.
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;imitations)rogramming can be hapha3ard5 $ea( points may de"elop5
certain areas may be undertrained5 might not pro"ide no"ice lifters $ith
enough direction.
Path #*:2+2 ,or$out
This $or(out is 'ust li(e the 2 compound eercises described abo"e#
ecept 2 assistance eercises are added into the $or(out. i and
match eercises as you see fit.
,requency2- times per $ee(# 2-4 is most common
7utline
9ay 12 compound eercises > 2 assistance
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9ay 22 compound eercises > 2 assistance
9ay 62 compound eercises > 2 assistance
&trengthsBoes $ell $ith autoregulation training5 can help address $ea(
points5 can promote reco"ery5 reasonably time efficient.
;imitations)rogramming can be hapha3ard5 certain areas may be
undertrained5 might not pro"ide no"ice lifters $ith enough direction.
ote Gim endler!s @/6/1 )rogramis similar to this# although he
pro"ides more guidance on ho$ the program should be set up and $hen
to perform certain eercises.
Paths -.12:n)e a ,ee$ "plits
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The follo$ing 4 )aths are similar but not identical. They generally consist
of 4 $or(outs per $ee(# but each area of the body is only trained once a
$ee(.
These $or(outs are typically associated $ith traditional bodybuilding
routines. !ll gi"e the general frequency# outline# strengths# and limitations
of these programs first# and then outline the specific routines# $ith notes
to follo$.
,requency4 times per $ee(
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ote )romotes full reco"ery. Ho$e"er# synergistic muscle may be fried
by the time you get to it.
)ath D10;arge and &mall &ynergistic uscles &eparated
9ay 1hest and :iceps
9ay 2;egs and ;o$er :ac(
9ay 6:ac( and ?bs
9ay 4&houlders and Triceps
ote &maller muscles are fresh $hen you train them and ultimately
recei"e stimulus t$ice per $ee(.
)ath D11&eparating ;egs and ;o$er :ac(
9ay 1;egs and ?bs
9ay 2hest and :iceps
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Traps can be paired $ith either bac( or $ith shoulders# your choice. This
goes for any of the routines.
0et Training
Eercise program design can be complicated but it shouldn!t be li(e
trying to do calculus in antonese. The pre"ious12 templates are time-
tested routines that thousands of lifters ha"e used for decades. )ic(
$hiche"er one floats your boat and then personali3e it by filling in all the
details to ma(e it your o$n.
:ut abo"e all else# belie"e in it# and follo$ it for at least a fe$ months.
?fter that# reassess# t$ea(# or perhaps mo"e on to a ne$ program + and
start the $hole process again.
&ee% There!s hope for the unapologetic program hoppers after all. ?s
long as you don!t forget about progressi"e o"erload# the results $ill
come.
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