BuildMuscleLoseFat.org

With the addition of Grad school I am moving my workouts to 3  per week.  Each week I will perform three total body workouts per week.  I will choose 10-12 exercise that covers all the basic movements.  Each workout will take no more than 1 hour.  I just don’t have time right now to get to the gym 5 days per week.  I will be adding in 2 cardio sessions at 20 minutes per session. We will probably perform anywhere from 2-4 sets per exercise depending on how well we are recovering. 

The workout posted below is a great way to train.  I will probably ramp up sets very similar to that post.

Have a Great Day,

If you are interested in competing in our show make sure you get the entry in!!

Michael Thomas

By reading my last post you will see an example of our new high frequency workout.  This workout focuses on training upper body one day followed by lower body.  I love training this way and is described in great detail in my Leave No Doubt training Manual V2.   I have made some changes to the workout to add in recovery days.  The adjusted plan will add in one more day of recovery.  So instead of training 6 days per week we will be strength training 5 days per week.  The  sets and reps will be very similar to what is listed in the post below.  However, we will probably start ramping up the sets per exercise for a few weeks followed by a deloading week or two. 

Example of a 4 week phase.

Week 1

Monday Upper Body 3 sets per exercise

Tuesday Lower Body 3 sets per exercise

Wednesday off

Thursday Upper Body 3 sets per exercise

Friday Lower Body 3 sets per exercise

Saturday Upper Body 4 sets per exercise

Sunday off

Week 2

Monday Lower Body 4 sets per exercise

Tuesday Upper Body 4  sets per exercise

Wednesday off

Thursday Lower Body 4 sets per exercise

Friday  Upper Body 5 sets per exercise

Saturday Lower Body 5 sets per exercise

Sunday off

Week 3

Monday Upper Body 5 sets per exercise

Tuesday Lower Body 5 sets per exercise

Wednesday off

Thursday Upper body deload begins 3 sets per exercise

Friday Lower Body 3 sets per exercise

Saturday Upper Body 3 Sets per exercise

Week 4

3 sets per exercise on the same training days most of this week.  Followed by Week 5 ramping up again. 

So you see how we ramp up the volume followed by a reduction in volume.  Our ramp up may last as long as 3 weeks followed by 1 week of a deload in volume. 

If you have any questions see our forum as I will post all my workouts there. 

Michael

Time for some change.  Lets bump up the frequency and see what happens.  After talking with WNBF Overall champ last weekend and my experiences with higher frequency training I made a decision to bump up the frequency.  I have had good experience with workouts similar to this.  I have no doubt this will produce some awesome gains in muscle mass.  Here is my “projected plan.”

Monday

Chest presses 3 sets

Pullups 3 sets

Rows 2 sets

Shoulder Press 3 sets

Posterior Delts 2 sets

Curls 3 sets

Tricep work 3 sets

Shrugs 2 sets

Tuesday

Leg Presses 3 sets

Seated leg Curls 2 sets

Back Extensions 1 set

Ab crunces 2 sets

Calf Raises 3 sets

Forearm work

Wednesday

Chest presses 3 sets

Pulldowns 3 sets

Rows 2 sets

Lateral Raises 3 sets

Curls 3 sets

Tricep work 3 sets

Thursday

Leg Presses 3 sets

Seated Leg Curls 2 sets

Calf Presses 3 sets

Ab Crunches 3 sets

Forearms

Friday

Total Body workout

Chest Presses 3 sets

Pulldowns 3 sets

Lateral Raises 3 sets

Curls 3 sets

Pushdowns 3 sets (tricep work)

Leg Presses 3 sets

Calf Raises 3 sets

We will add 3 days of 10-15 minutes of cardio.  Should be interesting.  Look folks all kinds of training works.  You must not believe in just one set way of training.  Higher Frequency training can and will work.  Read some books by Tudor Bompa and other scientists.  In fact, my graduate work will be centered around comparing each routine and exactly how much muscle each routine develops over a period of time.  Comparing a program of high frequency, low volume with low frequency, high volume.