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Old School Wisdom – Go Back in Time to Go Forward in Your Training!
Many advances have been made in energy, health, technology and other areas of life. In strength training, not so much! Stop trying to be original. Tap into the wisdom of our ancestors and start bearing fruit! Why open a new one when there is already a good one? Here are two routines inspired by the past to start your journey.
Front and center for quick gains in size and strength!
This training system was popular with legendary Canadian strongman Doug Hepburn, who in his prime was considered the strongest man in the world. Help advanced students break through the plateau of strength in a short period of time.
This routine involves only 2 exercises per workout and only 2 phases per exercise to build size and strength. Phase 1 will increase relative strength and Phase 2 will induce functional hypertrophy (ie muscle mass that produces high levels of force).
Check out the program, but don’t blink because it goes fast!
Day 1 – Chest and Biceps
A1) Flat barbell bench press
A2) Standing EZ Barbell Curl
Day 2 – Legs
A1) Front squat
A2) Supine Leg Curl
Day 3 – Back and Triceps
A1) Wide-grip sternum pull-ups
A2) Standing V-bar push down
First stage: 8 x 1 @ 50X0, 100″
Stage 2: 5 x 5 @ 40X0, 90″
NOTE: Start with a 3RM load for Phase 1 and a 7RM load for Phase 2.
I suggest you use the first workout to find your true 3RM (repetition max) and 7RM load, and then start the next workout with that approach. Add weight only after all reps for that phase have been successfully completed. The key is to be successful, so start with a little reserve.
Make sure to warm up thoroughly by using several sets of low reps (5 or less) and gradually increasing the load until you reach your working weight.
The program will last for one month. Each workout was performed over a period of 5 days (ie Day 1-Day 2-Off-Day 3-Off) for 6 workouts and then switched to the new program. As mentioned above, the first workout is all about finding the correct training weight. The next 4 workouts will use the phase approach – you should peak on workout 5 with a new rep max for all lifts.
Taper the final workout by performing only 3-5 sets of as many reps as possible at 20X0 speed, resting 90 seconds between sets, original 7RM load. You should notice an increase in the number of reps you perform at that weight. Most people will drop 1-2 reps per set. Terminate the exercise if you reach 5 sets or drop 3 reps from one set to the next. This will be a short workout. Come in; do your thing; get out. You may want to do more. Do not!
If you’ve been plagued by injuries and worried about not being able to perform your maximum singles, stick to the 2-3RM range for phase 1 and the 5-7RM range for phase 2. The plan works just as well.
Also, you’ll notice that all “A1” exercises are multi-joint movements, while all “A2” exercises are single-joint movements. A lot of people are paying attention to the singles action with the most singles. Listen, either you lift weights or you don’t, but if it’s still a problem, use compound moves instead:
Standing EZ-Bar Curls -> Close Pullups
Lying Leg Curl -> Bend Knee Deadlift or Snatch Podium Deadlift
Standing V-Bar Press -> Dip or Close Bench Press
Don’t be fooled by the low number of exercises and low repetitions. Many times, less is more, and this routine is no exception! High intensities used for large sets yield great results. Rest assured, with this program, your entire body is being trained — and hard.
The Secret Strength and Gaining System, Past and Present!
This routine utilizes partial motion and static contractions to break through training plateaus. Partial exercises are great for impacting the system when stagnation occurs – they help disinhibit the nervous system – and isometric exercises are great for gaining strength at specific joint angles.
In the 1960s, isometrics (a blend of isotonic and isometric contractions) were promoted as a new secret strength and muscle-building system. Decades later, in his book, physical developmentAnthony Ditillo declares that “isometronics can make you a superman!” Ditillo believes that combining heavy, high-intensity muscle building and isometric training on a power rack is “the most effective tool for building strength.”
The system is as effective today as it was then.
I learned many details of this approach in the mid-1990s from strength and conditioning coach Charles Poliquin, who was a firm believer in using power racks to promote rapid strength gains and weight gain. According to Poliquin, using this system, an average intermediate bodybuilder can break personal records for curls of 10-25 lbs and close bench presses of 30-45 lbs within 3-4 weeks!
Let’s take a look at the routine.
Day 1 – Chest, Back and Shoulders
A1) 45-degree incline barbell bench press
A2) Medium grip pull-ups
B1) Supported One-Arm Dumbbell Press (Neutral Grip)
B2) Kneeling One-Arm Pulldown (Neutral Grip)
Day 2 – Legs and Belly
A1) Back squat
A2) Lying Leg Curl (Dorsiflexion)
B1) Snatch Romanian Deadlift
B2) High pulley crunch
Day 3 – Weapons
A1) Narrow Gap Bench Press
A2) Standing Middle Grip Rope Curl
B1) One-Arm Dumbbell French Press
B2) 45 Degree Incline Dumbbell Curl
Isometronics involve lifting through partial range of motion, usually (but not always) in a power rack, and completing each rep in an isometric contraction. Take a third of the range of motion and do 3 sets at 3 different angles of the exercise for a total of 9 sets.
The order in which you execute the 3 ranges is important. Choose the heaviest (i.e. strongest) weight angle first:
a) Top -> Middle -> Bottom for incline and close bench presses, and squats
These exercises are performed on a power rack with 5 repetitions per set at a controlled pace (ie, 2 seconds to lower the barbell, a light, quiet touch to the lower pin, and 2 seconds to raise the barbell). Then on the 5th rep, try to rip the top rack pin for 6-8 seconds. Research from Germany shows that 8 seconds isometric is sufficient. If you can reach the upper pin, the weight is too light. If you only have one set of pins on your power rack, then lower the bar just above the pins and hold there for 8 seconds isometric. Make sure not to hold your breath during the isometric moves. If you choose the proper load, you should not be able to do concentric repetitions.
b) Bottom -> middle -> top for pull-ups, leg curls and cable curls
For these exercises, you do 5 repetitions again using a controlled tempo (ie 2 seconds up and 2 seconds down), but this time on the 5th rep, pause for 8 seconds in the middle of the range.
The next workout for this body part will be performed after 5 days, including regular training with hypertrophy parameters. Continue to do the following six exercises alternating between isokinetic and regular workouts.
Workout #1, 3, 5 – Isometronic Workout – A) 9 x 5 @ 2020, 120″ B) 3 x 8-10 @ 3010, 60″
Workout #2, 4 – Regular Workout – A) 5 x 5-7 @ 4020, 90″ B) 3 x 8-10 @ 3010, 60″
Workout #6 – Taper – A) 3 x 8-10 @ 2010, 120″ B) 2 x 12-15 @ 2010, 90″
This form of training can cause deep and severe soreness. This is a quick way to gain size, as isometrics create high tension for the fast-twitch fibers, which leads to hypertrophy. This system is also great for building strength and explosiveness through the sticking point, but don’t use isokinetics too often during the training year as it puts a lot of stress on the nervous system.
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