As I wrote over on Facebook, I have just finished my Masters Degree and will start my PhD in the Fall. I have been so incredibly busy with that I have not had much of a chance to update this blog. Today, I wanted to take some time to share one of the best strength training routines for producing maximum lean mass gains without having to spend hours per week training. You see over the years, I have discovered that training with large amounts volume and or frequency is often not necessary to produce significant gains in lean mass. Why do more strength training than necessary to produce the desired effect? Oh, I am starting to sound like Mr. Mentzer here, hang on and read further. Perhaps balance is key when it comes to success in any endeavor. Many, many folks I have worked with over the past 20 years are doing WAY too much exercise to produce any gains in lean mass. Look if you want to gain muscle over the long term performing tons of sets and hours of cardio is not going to produce gains, at least not in most folks. Ok, so enough of my rant on Over Training. If you give the following workout your best effort and over the course of 8-12 weeks you improve in strength, you will have more muscle.
On to the Workout.
Day 1 Muscle Group Trained
Chest, Shoulders, and Triceps
Flat Dumbbell or Barbell Presses 3x 4-6 (3 sets of 4-6 reps)
Incline Dumbbell or Barbell Presses 3 x 4-6
Dumbbell or Barbell Shoulder Presses 2 x 4-6
Lateral Raises Dumbbells 3 x 4-6
Cable Pushdowns 3 x 4-6
One Arm Dumbbell Extensions 2 x 4-6
Prior to the workout I suggest about 5 minutes of warmup on treadmill or bike.
Prior to the first exercise I would perform at least 3-4 warmup sets.
After you have reached your workout resistance you will exercise with the desired number of sets and reps. For instance, the first exercise has you doing flat presses for 4-6 reps per set so you must choose a resistance heavy enough to accomplish this.
This workout will be performed one time each week.
You must find a way to improve from week to week.
Example from my workout this week and some mods for some injuries I have.
Warmup/ Flat Barbell 135 x 15, 185 x 8, 225 x 5
Working Sets 275 X 10, 8, 6 (I wanted to go on up to 315 which would put me in the Rep Range, but did not due to some shoulder discomfort).
Incline Presses 225 x 10,9,7 (rep ranges still high same reason as above).
Skipped Shoulder Presses (Same as above)
Lateral Raises 55×6,5,4,4,5 (added a couple sets of laterals to keep direct shoulder work still at 5 sets).
Stack x 6,5,5
One Arm Extensions 55x 6,5
By the way, I gotta give www.ast-ss.com some major credit here. Paul Delia of AST wrote a training manual which I get most of my training philosophy here.
Later this week, I will post Day 2, and Day 3. Many of you that are experienced can probably guess what those days will consist of.