Okay, there is a lot to cover here, so I better get at it.
First, let's talk about your post workout shake. You really need one, even if it means less food during the day. The research and real world results regarding post workout supplementation is too conclusive to ignore. Simply put, a post workout shake containing maltodextrin, dextrose, and whey protein (preferrably hydrolyzed) will dramatically increase your ability to recover from workouts. The reason is that your muscles have just used all their fuel (carbs), and assuming you have worked out with appropriate intensity, you have also created protein degradation that needs repaired. Getting those simple carbs (malto and dextrose) and simple proteins (hydrolyzed whey) in during and after a workout refills your glucose/glycogen stores and provides proteins for the rebuilding process...both at a time when insulin sensitivity is pretty much perfect. That means, assuming you don't go nuts with the amount of calories on the shake, that those nutrients are used exactly for your intent: fast recovery.
Now, on to the workouts. I am going to assume by the workouts you have posted and the amount of sass that you put out on this board that you are not afraid of free weights or what people think. Let's see if I'm right.
Day 1:
Squats: 5 sets of 7 (5x7)
Hanging Pikes: 4x8
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Swiss Ball situps: 3x10
Lunges or Step Ups: 2x10
Day 2:
Bench: 5x7
Bent Row: 5x7
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DB Incline: 2x10
DB Row: 2x10
Day 3: OFF
Day 4:
Light squats: 2x10
Decline situps: 4x6
Deadlift: 5x6
Russian Twists: 2x10
Day 5:
Pullups: 6x6
Military Press: 5x7
------
Incline Press: 2x10
Preacher curl: 2x10
Day 6: OFF
Day 7: OFF
Let's talk about the program.
The program is based on big exercises, which should be selected whether you are bulking or cutting. Bulking or cutting will work most effectively when the most muscle mass is stimulated, and these exercises will do the job very well. The difference between bulking and cutting depends on 3 things: 1) primarily diet, 3) the amount of cardio performed, and 3) how you perform the exercises. I am bringing this up because you are going to see that I am going to give almost the exact same program to Mermaid. The difference will be the diet, amount of cardio, and how the exercises are performed.
For bulking, which you are doing
, we will increase the amount of rest between exercises. Each day (except day 4), I want you to superset the first pair of exercises, except you will take 1 minute between exercises. So, for day 1, it will be squat, 60 seconds rest, hanging pikes, 60 seconds, back to squat, etc. When you are done with those, you'll move into the second paired exercises and treat them the same way. Doing the exercises in this fashion allows some fun neural enhancement tricks to be used, and it also ends up allowing almost 2.5 minutes of rest between the same exercise. Good stuff, for both reasons.
On Day 4, do the exercises in order, with 60 seconds rest between exercises. The squats should be LIGHT. At no point should you reach failure on the squats for this day, ever. Speaking of squats, everything should be well past parallel, as far down as your anatomy will allow without bouncing out of the bottom. When you get to the deadlift, take 2 minutes between sets. I want you straining and moving some weight, but I don’t want you to hit failure. Make sure the deadlifts hit the floor on every rep.
There is a 10% drop in volume and intensity for the second leg workout, so that you can work in a maximum of 2 days cardio without frying your legs. See how nice I am!
LOL!
Everything, unless it says DB, is done with a barbell. Full situps on the swiss ball. The decline situps should be weighted.
Finally, let's talk loading and progression. I want the first week to be a learning session. In other words, I don't want you even coming close to hitting failure on ANYTHING. The second week can be a little harder, but still no failure! From that point forward, progression will be completely dependent on your performance. You must keep a journal/log!!! If you make all of your reps for an exercise, then add a SMALL amount of weight when you hit that exercise the next week. When I say small, I mean 2-3 lbs. for upper body exercises, and 5 lbs. for lower body exercises. For upper body, this means you will need to use some microloading techniques. Adjustable ankle weights are perfect for this, and both IP and I will be using them on our next workout program when this one is finished. Simply put 1-1.5 lbs in each ankle weight and put them on the bar just INSIDE the weights (on the same portion where your hands go, but out next to the weights). Consider this: if you run this until mid-April (11 weeks) and were able to add 2 lbs. per week to your upper body exercises in this same rep range, you will have added 22 lbs per exercise. That, in itself, would be an amazing feat, so you see why the micro-loading is so important and useful. Additional microloading techniques can be found here:
http://www.geocities.com/elitemadcow1/Topics/Microloading.htm
Let’s see…what else? Sleep will be really important, and your post workout shake will be, as well. Don’t neglect either one, or I’ll have Mr. SG spank you. And you won’t like it.
Ok…fire away!
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...be right back!!
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