Saturday, October 26, 2013

Write a Simple Program

Let us keep it simple when writing a program- Arnold's Encyclopedia is great for pics and explanations

Main Lifts- 2x a week, sometimes 3, sometimes 1x(advanced)
Squat, bench, deadlift
press, clean(sometimes), dips, chins, Rows
 3-7 sets,  2-8 reps

Assistance- 2-5 sets, 6-15 reps- pick one to 3 after the main lift
Leg Curls
Db Bench press, incline
Flyes(be careful of the stretch)
Triceps extensions(or pushdowns)

Don't go to failure on the main lifts, just make progress. On the assistance, go to failure on the the set of the exercise. No forced reps except once in awhile.

FORM, form, form....nobody touches the bar on the main lifts and your butt stays down and you squat deep!

Easy to do, get it done.

All About Being a Lifer

What's a Lifer? Someone who isn't in to something for just a day, a month, a's for life. Whether its training or your family or your doesn't matter. You work at it, you build on it, you see the big picture . You don't miss workouts because it means something to you. You are like a Shakespearean actor- no matter what is going on in your life, you block it out when it's time to train. You walk into the weight room and all else disappears. Worry about it later.