Question: There have been a bunch of requests for my workout routines, so I'm using this Weekly Mailbag to give a more detailed response.
Answer: Here are some example workouts from my transformation. It’s not what I did every week, but it's a good baseline to work from.
There is nothing special or magic about these routines. Do not take them as gospel. Please adjust them for your own needs as you see fit.
If you are brand new to strength training, please do not apply all the methods for going to failure right away. When you are just starting out, it is very important to ease yourself into intense strength training. Just go through the motions for 2, 3, or 4 weeks.
When it comes to lifting, I like to continually shock my muscles. I do this many different ways: Going to failure, going heavy, drop sets, super sets, 100 rep sets, negative reps, rest-pause sets, changing exercises frequently, etc… See my article on going to failure for more details.
I have linked each exercise to the corresponding Bodybuilding.com exercise description with pictures and video. Just click on the exercise and a new tab will open with the description.
(Update: Unfortunately, now a subscription to Bodybuilding.com is required to view the videos in the exercise links below! They were free when I first wrote this. Sorry!)
Day 1: Heavy Shoulders, Light Chest, Abs, Calves
4 sets of 8-10 reps to failure with drop set on final set (I like to do these one arm at a time alternating left and right. I feel like it lets me focus better on each side and also puts less stress on my lower back)
3 sets of 8-12 reps to failure
3 sets of 6-10 reps to failure with drop set on final set
Superset - Standing DB Lateral Raise / DB Upright Row
3 sets of 20 reps for each exercise
3 sets of 40 reps
3 sets of 50-100 reps each side
4 sets of 20-60 reps to failure with drop set on final set
Day 2: Heavy Back, Rear Deltoids, Biceps
8 sets of 10-20 reps with 20 second rest between sets and pyramiding load
5 sets of 10-50 reps with drop set on final set (I like to do these one arm at a time alternating left and right. I feel like it lets me focus better on each side and also puts less stress on my lower back)
3 sets of 20-30 reps to failure using rest-pause to get extra reps
3 sets of 8-12 reps to failure
3 sets of 10-20 reps to failure with drop set on final set
3 sets of 10-20 reps to failure
3 sets of 10-20 reps to failure
Day 3: Heavy Legs, Abs, Calves
6 sets of 20-50 reps using rest-pause to get extra reps
4 sets of 10-20 reps using rest-pause to get extra reps
3 sets of 50-100 reps to failure
4 sets of 20-30 reps to failure
4 sets of 10-100 reps to failure using rest-pause to get extra reps
3 sets of 20-30 reps to failure
3 sets of 80-100 reps
Day 4: Heavy Chest, Light Shoulders, Triceps
6 sets of 6-12 reps to failure with drop set on final set
3 sets of 6-20 reps to failure
3 sets of 10-20 reps to failure
3 sets of 6-12 reps to failure
Superset – Skull Crusher / Close Grip Bench
3 sets of 10-20 reps to failure for each exercise
3 sets of 10-30 reps to failure
4 sets of 10-30 reps to failure with drop set on final set
Day 5: Light Back, Rear Deltoids, Biceps
3 sets of 10-20 reps to failure
4 sets of 10-20 reps to failure
4 sets of 10-30 reps to failure using rest-pause to get extra reps
4 sets of 10-15 reps with no rest (back and forth between arms continually)
3 sets of 10-20 reps to failure
4 sets of 10-20 reps to failure
Day 6: Light Legs, Abs, Calves
4 sets of 10-30 reps to failure
4 sets of 20-30 reps to failure with 10 second rest between sets
3 sets of 50 reps
3 sets of 50 reps
4 sets of 10-30 reps to failure
4 sets of 20-30 reps with no rest (back and forth between legs continually)
3 sets of 10-20 reps to failure
3 sets of 50-100 reps each side
Like I said before, this is a good starting point, but it should not be what you do every week. It's important to mix up the exercises you do frequently. This helps stimulate muscle growth and also saves wear and tear on your body. See 16 Workout Tips to Save Your Body for more details.
Thank you for reading! I really appreciate it. If you have any questions, please don't hesitate to ask in the comments section below! I will do my best to answer as quickly as possible.
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