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2003/10/17, 02:44 PM
This is a plan I developed about 3.5 years ago. I have tweaked it a lot since but it helped me put a ton of strength on. Be sure to stick the reps and time between sets (TBS) religously and you will see some very nice results. This is for each body part once per week.
8-week Hypertrophy and Strength Plan
Wk1 Wk2 Wk3 Wk4 Wk5 Wk6 Wk7 Wk8
Sets 14 12-14 10-12 8-10 14 12-14 10-12 8-10
Reps 10 8 6 4 10 8 6 4
TBS 1m 1.5m 2 m 2.5m 1 m 1.5m 2 m 2.5m
%1RM60-65%70-75%80-85% 90-93% +5-10lbs+5-10lbs+5-10lbs +5-10lbs
Notes:
1) Multiply your 1-rep max by the percentage guidelines listed above to find the range of weights for a given exercise for weeks 1, 2, 3 and 4. Example: Squat 1RM = 200 lbs
Week 1 Range = 200 lbs x 60% to 200 lbs x 65%
Week 1 Range = 120 lbs to 135 lbs
4) After you have completed the first four weeks then you need to add 5-10 lbs per set. Example: Week 1 Squat Week 5 Squat
130 x 10 x 3 140 x 10 x 3
5) You have to keep a training log. The previous weeks weight assignments are not used to calculate the next weeks weight assignments.
6) Week 5 looks to Week 1 for guidance.
7) Week 6 looks to Week 2 for guidance.
8) Week 7 looks to Week 3 for guidance.
9) Week 8 looks to Week 4 for guidance.
10) Weeks 4 & 8 are times when the athlete should push them self to failure on the last set of core exercises.
11) Take a week off from weight training after completing week 8. Light to moderate exercise with stretching is recommended during this recovery week.
If there are any questions please ask and I will do my best to answer.
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2003/10/17, 02:52 PM
The chart came out wrong:
Week 1 2 3 4 5 6 7 8
Reps 10 8 6 4 10 8 6 4
Totalsets 14 12-14 10-12 8-10 14 12-14 10-12 8-10
Total sets is sets per big body part per work out.
I set this up like this:
Lifting schedule for the week
Sunday : Legs
Monday : Chest
Tuesday: off
Wednesday: Back and Triceps
Thursday: Calves and Biceps
Friday: Shoulders and Forearms
This works well for me when I need a change in training everything twice per week. Try several variations of the training schedule. Here is a typical Leg workout
Sunday
squat
wt x 10 x 3
Deadlift
wt x 5 x 3
I always divide the big number by 2 for my deadlifts (personal preference)
RDL
wt x 10 x 3
Band Leg curl
wt x 10 x 3
Back hyper
10 x 3
Abs
These are high volume workouts and will make you sore for days so be sure to use appropriate recovery methods.
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2004/02/26, 11:54 AM
this one will blow you up
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2004/02/26, 06:04 PM
Hey gator, on the second post, are those the only workouts you do? and what are RDLs sorry if i sound like a newbie, but we all start somewhere :)
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2004/02/27, 08:38 AM
No, that was just an example of my first leg day of the cycle. RDL is a Romanian Deadlift. Grip a bar with your thumbs just touching the outside of your thighs. Make sure your feet are a little less than shoulder width apart. Bend your knees slightly and keep them there. Then push your butt back until you feel your hamstrings scream at you. If you feel pain you have gone to far. Keep your lower back flat or arched. Let your body weight transfer onto your heels as the bar travels down. Keep the bar tight to your body. Always keep your knees in that slightly bent position. Meaning, don't move them. If done correctly you should feel this in hamstrings and low back. I use an deadlift grip with this exercise and have worked up to 465 for 5 good reps. I usually get the bar to about mid shin but some people will vary. Some will get lower and some will get higher. Your hamstrings will let you know the right spot. Keep your low back flat or arched. Good luck!
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2004/03/03, 11:47 PM
what do you suggest for some good recovery methods?...and as far as on chest days...would i do say fourteen sets of flat bench and then fourteen sets of incline...that seems like alot ......or would you alternate then on different weeks..or what do you suggest?
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2004/03/04, 10:08 AM
14 sets is for the entire workout not one lift. Here is an example of a chest day:
Bench
wt x 10 x 3
Incline
wt x 10 x 3
Decline
wt x 10 x 3
DB Bench
wt x 10 x 3
Flyes
wt x 10 x 2
Total real sets equals 14. Warm-up sets are not counted in the set count.
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