Scribd
Upload
13K views11 pages

Candito 6 Week Strength Program

The document outlines a 6 week strength training program that progresses each week from muscular conditioning to deloading. It includes an upper/lower body split, details the main and accessory exercises, and discusses principles of periodization and recovery.

Uploaded by

deepak
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
13K views11 pages

Candito 6 Week Strength Program

The document outlines a 6 week strength training program that progresses each week from muscular conditioning to deloading. It includes an upper/lower body split, details the main and accessory exercises, and discusses principles of periodization and recovery.

Uploaded by

deepak
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Upper/Lower Split Explanation: Describes the strategy behind the upper and lower body split routine and its benefits for training effectiveness.
  • Basic Weekly Setup: Introduces the weekly exercise schedule, focusing on planned phases of strength training over several weeks.
  • Upper vs Lower Frequency: Explores the differences in training frequency and the physiological impacts on upper and lower body workouts.
  • Upper Body Main Accessories: Discusses the importance of accessory movements for upper body strength and provides examples.
  • Optional Exercises: Offers a list of optional exercises that can enhance the workout, giving flexibility to adapt workouts.
  • Exercise Choices: Hypertrophy or Explosive: Guides decisions regarding training focus, whether on hypertrophy or explosive power, with exercise examples.
  • Beginner's Guidance: Provides advice for beginners on how to approach the program, including substitutions and mental preparation.
  • Weights for Accessories: Discusses how to choose appropriate weights for accessory exercises, focusing on individual capability.
  • Nutrition: Outlines nutritional guidelines to support muscle growth and general health throughout the program.
  • Warm-Up Techniques: Details warm-up protocols essential for preparing the body and preventing injuries before workouts.
  • Conclusion and Tips: Offers final remarks on the program, emphasizing recovery, additional resources, and overall encouragement.
  • SuperSetting & Repeating the Program: Explains supersetting techniques and provides advice on program repetition for continued progress.

Candito6WeekStrengthProgram CreatedByJonCandito BeforeIgetintotheprogram,IdliketothankyouforsupportingCanditoTraining. Whetheritisbydonatingorsimplylikingavideo,eachactionhelpsthemissionofadvocating strengthtrainingwithoutgimmickspossible.Nowwiththatsaid,letsdelveintothemethodology oftheprogram.

BasicWeeklySetup Week1MuscularConditioning Week2Hypertrophy Week3LinearMaxOT Week4HeavyWeightAcclimation/Explosiveness Week5IntenseStrengthTraining Week6Deload


NoteThereisanoptiontomaxoutonthe6thweek,whichwillthencallfora7thweektobeaddedasthedeload toendthecycle.

Sothatistheprogrambrokendownintoafocusfromweektoweek.Thisiscalled periodization.Somepeoplesaythatperiodizationisjustforadvancedlifters,butthetruthisthat periodizationisoptimalforbeginnersaswell.Thebenefitfromperiodizingratherthanjustdoing straightsets(5x5),isthatyoupreventweaknessesbeforetheycanbegin.Plateausarebest handledbypreventingtheminthefirstplace!Also,thespecificweightsalongwithvaryingrep rangesgreatlyimprovefocusforbeginners.Youwontpsycheyourselfoutbycomparingeach workouttothelasteverysingleweek.Youwillneverbeunsureofwhatweightstouse,whichis oftenthecauseforweeksofnoprogress.Youwillbeonalongtermpathforconsistentgains. Allyouhavetodoisfollowtheplanasformulatedforyou,andjustlifttheweights! Itisalsocrucialtounderstandthateachphaseeffectstheother.Thehypertrophyphase willalsomakeyoumuchstronger.Thestrengthphaseisgoingtobuildmuscleaswell.The factiswithnaturalathletes,strengthandmusclemassgohandinhand.Ifyoufocusonlyonlow repstrengthdevelopment,injuriesaremuchmorelikelytooccur.Andifyoufocusonlyhigh reps,therewillbeagreatdealoftotalbodystimulationbeingmissed.Thisprogramisalsobuilt withthebiggerpictureinmind.Sothetransitionfromeachphaseistakenintoconsideration. SetupWithinWeekUpper/LowerSplit Thisisanextremelyimportantaspectoftheprogram.A5daybodybuildingsplitisNOT optimalfornaturalbodybuilders.Andmostcertainlynotoptimalforathleteslookingtodevelop strength.Upper/lowersplitsallowforagreateremphasisoncompoundmovements,which stimulatesyourbodytoproducemoretestosteronethanisolationexercises.Also,thequalityof eachsetwillbefargreaterinanupper/lowersplit.5daysplitshavefartoomuchvolumeper workout.Bythe18thchestset,howstrongareyoureally?Nowcomparethattoanupper/lower

splitwhereyoucomeinfresh,slam34setsofbenchandmoveon.Thishelpsforinjury preventionaswellbecauseyouwillusebetterformhavingshorter,moregoalorientedworkouts. Theoneadvantagethe5daysplitwouldappeartohaveisvolume,butthentheupper/lowersplit allowsfor23upperdaysaweek.Sothevolumeendsupbeingaboutthesame,ofmuchhigher qualitywork. UpperVsLowerFrequency Thisisanissueyoucantsolvethroughresearch.Itonlycomesthroughexperience.I havefoundthattheupperbodycanhandleamuchgreaterfrequencythanthelowerbody.Full bodymovementslikethesquatanddeadliftcanbeverytaxing,notjustonyourCNSbutalso psychologically.Ialwayssaythereisnosuchthingasaneasysquat.SoIdrathersquatwith highintensitythanunderperformwhileusingahighvolume.Nowcomparethefeelingafter squatstothefeelingaftertrainingbiceps,abs,orcalves.Thesmallerrangeofmotion movementstendtobemucheasiertorecoverfrom.Obviouslythebenchpressisstilla compoundmovement,butitisclearthefeelingisentirelydifferentincomparisontoa squat/deadlift. Itisvitaltokeepinmindthatthetradeoffbetweenfrequencyandintensityisalwaysan issuetobalance.Ifyouaregoingtoliftupperbody3timesinoneweek(asthefirstweek requires),thentheintensitysimplycannotbeextremelyhigheveryworkout.Lateroninthe trainingprogram,theupperdaysarespacedoutandonlytwiceaweek.Thisisbecauseafter thebaseofvolumehasbeenbuilt,thehighintensitysessionsrequireadecreaseinvolume (bothdailyandweekly). Nowsomeofyoumayknowthatmanyolympiclifterssquateveryday.Ialwayskeep lowertrainingbetween12timesaweekbecausethewayItrainiswithextremeintensity,and highervolumeperworkout.Ihaveseenolympiclifterstrainpersonallyandwasabitsurprisedat thelackofintensitygoingintosquats.Itisjustadifferentmentality.Thisislargelybecausethe squatisanaccessoryliftinolympicweightlifting.Itisjustatooltodeveloptheclean&jerkand snatch.Alsomuchofthecultureofthesporthasbeeninfluencedbytoplifterswhotrainwhile usingperformanceenhancingdrugs.Thisallowsforquickerrecoveryobviously.Thenthelast pointisthatolympicliftersoftenarewillingtoputtheirbodiesontheline.Mytraininghasnotonly allowedmetosquat3timesmybodyweightwithouttheuseofdrugs,butalsocompletelyavoid anyinjurieswhiledoingso. SetupWithinWorkout Theupper/lowersplitallowsforafocusonthemosteffectiveexercises.Thereisno pointinwastingyourtimedoingexerciseswhicharesimplyinferior.Theproblemispeopledo substituteexercisesaddedonforthesakeofvolume.Ifyoucansquatdeep,thereisnopointin doingalegpressafterwards!Thelegpressisjustusefulasasubstituteforifyouhaveabad backforexample.However,aproperaccessorymovementwouldbeinclinechestflys.You maythinkIwouldthinksuchanexerciseissillysinceitwontbuildstrength,butitoffers

somethingthebenchpressdoesnt.Itfocusesontheupperchestandtakesthetricepsoutof themovement.Soifalifterhasalaggingupperchest,andperhapshistricepsareoverpowering hischest,thenthiscouldbeagreatadditiontotheendofaworkout.Itwouldntbeanadequate mainaccessoryhoweverinthisprogram,itwouldbeapossibleoptionalexercise. UpperBodyMainAccessories Youcanseeonthespreadsheet,theprogramcallsfor3additionalrequiredexercisesto thebenchpressforupperbodydays.Youneedtopickanexercisefortheupperback, shoulders,andbiceps.SomeaskwhyIdontemphasizethetricepsifIdosoforthebiceps. Welltheissueisthatyourtricepssimplygetworkedfargreaterinpressingmovementsthan yourbicepsdoinpullingmovements.Ifyouweretodoheavydumbellrows,yourbicepsarenot goingtobeverysore.However,ifyoubenchpressandthendodumbelloverheadpress afterwards,additionaltricepworkwillalmostalwaysbeoverkill.Soretricepscanreallylimitthe nextworkout. These3exerciseswillbedoneeverysingleupperbodyworkout.Becauseofthis,these shouldbeexerciseswhichyouwillbeabletoprogressinovertime. ExamplesofUpperAccessoryMovements Back: 1.DumbbellRow 2.WeightedPullUps 3.Pulldowns 4.MachineRow Shoulders: 1.SeatedDumbbellOverheadPress 2.StandingDumbbellOverheadPress 3.MilitaryPress 4.LateralDumbbellRaises(Isuggestthisasanoptionalexercise). Biceps: 1.Dumbbellcurl 2.BarbellCurl 3.DumbbellHammerCurl 3.EZBarCurl 4.Exercisesinvolvingpulleys/machines(Ialsosuggestthisasanoptionalexercise).
NoteThesemovementsarealllistedinorderofoveralleffectiveness.Someexercisesareproventobemore effective(i.e.weightedpullupsbetterthanpulldowns),andothersarerankedbasedonwhatIpersonallypreferfor practicalreasons(i.e.dumbbellrowbeingaboveweightedpullups).Sopickwhichonesworkbestforyou.

OptionalExercises Theoptionalexercisesaremovementswhichareoptionalfromworkouttoworkout.The onlyrequirementforupperbodydaysistodothe4exercises.Theoptionalexercisesare2 spotswhichyoucanthrowinwhateveryoujustwanttoaddforthatparticularworkout.These shouldbemoregearedtowardsisolation.Agreatexamplewastheinclinechestflymentioned earlier.Thesemovementsarentnecessarilygoingtoneedtobeimprovedovertime,theyare morejustforaddedvolumeandtomakeupforsomeareaswhichmayneedemphasis.This wouldbeasectionwhichtricepmovementscanbeaddedsincetheintensityislowerandreps arehigher.Thesealsomayactuallyreducesorenessactingasacooldown.Itiscrucialto rememberthatyoucanchangetheseexercisesfromworkouttoworkout.Soyoucan completelyskiptheseandjustdothe4mainmovementsforyourupperdays.Theseare interchangable Examplesofoptionalexercises: 1.LateralDumbbellRaise 2.InclineChestFly 3.OneArmedTricepExtension 4.Bicepcable/machinemovements 5.PreacherCurl 6.Skullscrushers 7.HammerCurl(ifnotusedasmainaccessory)
NoteThemostimportantaspectoftheseliftsisthattheyarelowimpact.Thismeanstheywillnotdamage recoverywhendoinglightlyinthe812reprange.Thisiswhyexerciseslikeinclinebenchpressarenotincluded.

LowerBodyWorkoutOptionalExercises Inthisprogram,therearenomainlowerbodyaccessorieswhicharetobedoneeach workout.Thatissimplybecausethesquatanddeadliftwilldeveloptheentirelowerbody. Glutes,quads,hamstrings,evencalvesareallworked.Ihavedevelopedenormouslegsrelative tomybodyfatpercentagebysimplyhavingaminimalistapproachtolegday.Ididnotjust assumethistobetrueeither.Believeme,Ihavetriedeverypossiblelegexerciseforthesakeof volumeaftersquats/deads.AndeverysingletimeItriedthis,Ifoundmyselfwastingtime,andit waseffectingmyfocusgoingintolegday.Itiseasytofeellikeyousucceededif,despite squattingwithouthittingthenumbersyouneed,afteryouworkagoodamountofvolume.Thisis alie!Ifyouarenotincreasingyourperformanceinthegym,youarenotgettingstronger,and youarenotbuildingmuscle.Over90%ofmyworkoutsIsimplesquat,deadliftandleave. Thisisthepartoftheprogramthatallowsforthemostcustomization.Youcanchoose betweenexplosiveaccessoriesforlowerbody,orhypertrophy(bodybuilding)movements.

OptionalHypertrophyLegExercises: 1.CalfRaisesOnLegPress 2.Anyotherformofcalfraise. 3.LegCurl 4.LegExtension(canbeusefultorelievekneepainasacooldown) 5.IsolationGluteExercises 6.SingleLegPress 7.SingleLegcurl


NoteThesearealltobedoneinthe812reprangejustliketheupperbodyoptionallifts.Alsotheyarenot intendedtobeextremelyintense.

OptionalExplosiveLegExercises: 1.Boxjumps(jumpingfullintensity,needhighbox) 2.JumpSquats(uselowweight,greatifdonerightbutifconfused,dontdothem) 3.Powercleans(needdecentform,ifunsuresendmeaformcheckvideo) 4.DeepSquatJumps(Simplyjumpingbutdescendingtosquatdepthbeforelaunching) 5.SingleLegBoxJumps 6.MedBallThrows 7.ExplosiveSingleLegPress


NoteThisiscrucial.Theseexercisesaretobedonein4repsets.Thisistoensurethattheexercisesare workingexplosivepower,whichrequirespeakperformance.Draggingalonghighrepsbreaksdownformand defeatstheentirepurposeofthesemovements.

SoWhichExercisesShouldIUse,HypertrophyorExplosive? Youhave3simpleoptions. 1.Ifyouareabodybuilder,simplychoosethehypertrophyexercises. 2.Ifyouareanlookingforgeneralstrength,mixandmatch.Youcaneventimeitsothat youperformthehypertrophymovements,onthehypertrophyfocusedweek.Thenmoveto explosiveaccessoriesontheheavystrengthweeksoftheprogram. 3.Ifyouarelookingtoincreaseyourverticalorsprintingspeed,simplestickwiththe explosivemovementsfortheentireprogram. WhatAboutPinSquatsWithWeightAbove1RepMax? ThereisanothertypeofoptionalexercisewhichIdidntmentionforthelowerbodydays. ItisunderitsowncategorycalledSupramaximal.Thatmeansyouuseweightthatisabove your1repmaxwhichyoucouldnothandleinafullrangeofmotionsquat.Ifyouareabeginner, dontworryaboutthis.ThisisreallyoneofthefewtimeswhereIthinkbeginnersandadvanced liftersshouldnotalwaysdothesameexactmovements.Thatisonlybecausehandlingweight aboveyourmaxonpinsquatscanbedangerousifyouarenot100%intunedwithwhatyour bodycanhandle/recoverfrom.

ImABeginner,WhatShouldIDoWithAllOfTheseOptions? Simpleanswer.Ifyouareabeginnerandareconfusedabouttheseoptions,onlydothe requiredlifts.Thatmeansavoidingalloftheoptionalexercisesforbothupperandlowerdays. Trustme,youwillbecompletelyfineandgainatonofstrength.Tobehonest,afterliftingfor8 yearsstillstickwithjustthemain4exercisesforupperand2forlowerinmostofmyworkouts! Theextrasaresimplytoallowforsomecustomizationtoadjusttheprogramtospecificneeds. CanIChangeThe3MainLifts? Thisprogramisbuiltwiththebench,squat,anddeadliftinmindasthebaseforbuilding rawstrength,power,andmusclemass.Ifyouareabeginneryouabsolutelyneedtohavethese movementsemphasized.Evenifyouareanadvancedlifter,Ihighlysuggestkeepingthe maxliftsasthefoundationoftheprogram. However,ifyouforsomereasonreallydonotwanttobenchordeadliftinthestandard form,youcanmakesomeadjustments. SubstitutionsFortheDeadlift: 1.Youcandoasnatchgripdeadliftinplaceofthestandarddl. 2.Youcanalsoreplacethestandarddlwithadeficitdeadlift(deficitmustbeconsistent throughoutprogram). 3.Youcansimplyignorethedeadliftbeingacorelift,andonlyenterthesquatmaxinto formulatetheworkouts.Thenperformthestiffleggeddeadliftasanoptionalexercise(note,the stiffleggeddeadliftcannotbeusedasanoptionalexerciseifthestandarddeadliftisalsoused). SubstitutionsFortheBenchPress: 1.Youcanusethedumbbellbenchpress.Thiscanbeagreatexercisebuttheissue withitwillcomethedifficultyofhandlinglowrepssincestartingthemovementisalwaysthe hardestpartwithdumbbells. 2.Youcanalsousetheinclinebenchpress.Thiswillemphasizetheupperchestabit more.Idontsuggestdoingthistobuildstrength,butifyouareabodybuilderyoucouldcycle thisineverynowandthen. SubstitutionsFortheSquat: 1.Whatswrongwithyou?Tryingtoreplacethesquat?Youmightaswellleavemy channelandsubscribetosixpackshortcutsifyouareentertainingthisthought. KeyToTheProgramPsychologicalFactors Thisisoneofthebiggestreasonsthisprogramsimplyworks.Itisnotjustatheoretical concoctioncreatedfromprinciplesalone.No,itismadewiththepsychologyofthelifterinmind. Thatiswhythereisarepmaxoutdayattheendofthefirsttwoweeks.BecauseIknowyouwill

surpriseyourselfeachtimeafterfollowingthehighervolumeworkouts.Andthehighervolume workoutsareintendedtobeverydoablewithoutbeingtooeasy.Soyouwillfeelconfident realizingthatyoucancompletethiscycleanddominateinthegym.Ratherthancomingintrying toincrease5poundseachworkout,strugglingtomaintainformwhilebeingdemotivatedaseach workoutseemstogetharder. Thementalityisalsoahugereasonwhyeachworkoutisshorterthannormal.Mostof themwillonlytake45minutestoanhour.Thereisdebateonwhetheryouseehormonal advantagestoshorterworkouts,wellIsaythatdoesntevenmatter!Eventhoughtheshorter workoutsarebetterintheory,Iadvocateforthemnotevenforthatreason.Rather,theysimply arebetterforyourmentalityinthelongrun.Youwillnotbeabletoconsistentlyexerteffortina goalorientedfashion,forhoursonendeveryday.Youwontdrasticallybreakdown,orbecome extremelyovertrained.No,therealisticeffectisthatyouwilljuststopbeingasambitiouswith yourlifts.Graduallynotreachingforhugegains.Slowlybecomingaveragelikeeveryoneelsein thegym.Instead,Iwantyoutocomeinthegymonamission.Accomplishthatgoal,feel satisfiedknowingyoudideverythingyouhadtoinordertogetbetter,andcomebacknext workoutexcited! WhatWeightsShouldIUseForAccessories Thispartisuptoyou.Forthe3requiredaccessoriesontheupperdays,Isuggest keepingtheintensityfairlyhigh.Ifthebenchingisextremelyhard,youcangoabiteasieronthe accessories.However,onmostdaysyoushouldbeabletobringtheintensityintoall4lifts. Also,makesureyouarentjustusingthesameweightovertheentire6weeks.Youshouldbe progressinginalloftherequiredlifts.Youjusthavemorefreedominhowyougoabout doingit.Ifyouwanttotakethe3rdweekeasyontheaccessories,thereisnoproblem.Just makesureyouarentcompletelystagnateontheselifts. Asfarastheoptionalexercises,youdonothavetohavethesamementality.Thesecan bedonejustasacooldownasIpreviouslysaid,orjustforsomeextravolumeincertainweak points.Thatiswhythesetsare812repsandshouldnotbeatanextremelyhighintensity.Only theexplosiveoptionalexercisesforlegdayshouldbedonewithahighintensity.Otherthanthat, youcantaketheseexerciseseasy,getyourpumpon,takesomeselfiesandwatchasyour bicepsbecomeatrendingtopicontwitter. AbTraining Youcantrainabswheneveryouwantinthisprogram,withoneexception.Donottrain absthedaybeforelegday.Thisiscrucialbecauseheavysquatsanddeadliftsrequire immensecorestrength,andifyourabsarenot100%ready,youwillbeatriskofinjury.The lowerbackandabdominalsworktogether.Ifyourabsareextremelysore,theworkloadshifts tooheavilyuponthelowerbackduringtheseheavymovements.

HowShouldIWarmUp? Youwarmupforthelifts,bysimplydoingtheliftswithlightweight.Noneedforanything special.Remember,wewanttogetin,accomplishthegoal,andgetout.Forheavysquats,I suggestdoinga10repwarmupwithextremelylightweight,thenproceedingindoing14rep setstowarmupuntiltheworkingset.Themostcommonmistakeistowarmupusing extremelyhighreps,whichburnoutthelifteranddontacclimatethemtoheavyweights. Thewarmupshouldbetheshortest,mostefficientroutepossibletoallowyoutostart theactualworkout.Thestrongeryouget,themorewarmupsetsittypicallytakes. Soforme,Iusuallywarmupforsquatswith135x10,225x4,315x4,375x3,405x2,425x1, thentheworkoutbegins. Forthebenchdayswithhighervolume,youonlyneedtodooneortwowarmupsetsas theworkoutitselfgraduallyincreasesinintensity.Also,ontheaccessoriesthereisalsononeed todomorethanonewarmupset.Itisthedayswhereyouhaveaveryintensesetasthefirst workingset,wherethewarmupmayneedtobeabitextensive. Nutrition Lastbutnotleast,letsdiscussyourdiet.Believeitornot,thisissueispainfullysimple despitewhatmanyexpertssay.Allyouhavetodoisthis. 1.Trackcalories(eatmoretogainweight,lesstolose) 2.Trackproteinintake 3.Eatahighamountofproteinrelativetocalories(Isuggesteatingagramormoreper poundofbodyweight) Thebalanceofcarbstofatsislargelyirrelevant.PersonallyIpreferhighprotein,high carbs,lowfat.Ifindthatthisisbestforenergyandperformanceinthegym.However,Ihave noticedthatthosewhoareabitlessactivetendtogravitatetowardsfats.Everyonehasa preference,butaslongasthecaloriesareonpoint,andtheproteinissufficient,therestwillfall intoplace. Nowyoudontevenhavetogothisfar.Idonttrackmycalories.Butthatisalso becauseIhaveaverygoodsenseofhowmuchIeatalongwithstillcheckingthecaloriesonthe food(justnotmeasuring).Ifyouweighyourselffairlyfrequently,youwillbeabletoadjustsimply bythatmeasurement. Acoupleextrasuggestionswithnutritionistodrinkwaterfrequently,eathighfibercontent foods,andifyoudonttrackyourprotein,simplydrink3wheyproteinshakeseveryday.Spacing outyourproteincanbebeneficialassomeresearchcomingoutrecentlysuggeststhat46 mealsisideatomaximizeproteinsynthesis.Dr.LayneNortonconductedthosestudies.Check himoutifyouwanttoknowtheinnerworkingsofnutrition.Iamsimplyheretotellyouthe bottomlineofwhatworksasfarasnutritiongoes. ThereasonwhyIsuggesteatingsomuchproteinisbecausetherearenonegative effectsfromveryhighproteindietsinnormalpeople.However,ifyoudonteatenough,youwill notbegainingthemusclemassyoucould.Theextraproteinyourbodycantutilizetobuild

muscle,willsimplybeusedforenergyorstoredasfatdependingonifyouareinacaloricdeficit orsurplus. Also,Iwanttogiveaquickwordinaboutthequestionofbulkingorcutting.Youdont havetochoose.Itisafalsedichotomyformost.Competingbodybuildersthatgetdownto34% bodyfatliterallyhavetobulk/cutbecausethatisunsustainableandunhealthy.However,ifyou arelikemostpeople,over15%bodyfat,anddonthaveahugeamountofmusclemass,then yousimplyneedtofocusonbodyrecomposition.Whichisgainingmusclewhileburningfat,and thatisachievedbyeatingenoughcaloriestostayatthesameweightwhilelifting/eatingplentyof protein.Yourbodyfat%willdropwithoutthescalechanging. Ifyouarelookingtogetbigger,Isuggestslowlyeatingmorecalories.Youcantbuild moremusclethanyourbodydemandsforfromproteinsynthesiscausedbyliftingheavy,so eatinganextremelyhighcaloriesurpluswillonlyresultinmorefatpastacertainpoint.Sayyou canbuild1poundofleanmuscleamonth.Suchlimitationsarealwaysdependentonmany factors,butletussaythatthisiswhatyourgeneticsalongwithyourtrainingallowfor.Nowwhy trytogain10poundsinamonth,asopposedtosaturatingyourbodywithyourproteinwhile eatingenoughcaloriestosimplygain12pounds.Doingthiswillallowyoutogainallofthelean muscleyoucould,gainapoundortwoofbodyweight,withoutanincreaseinbodyfatpercentage. Nowsomemaysaythatahighercaloriesurpluswillraisetheceilingforleanmuscle mass,butIhaveyettoseedatasuggestingexcessivecarbs/fatsdoanythingtoaidprotein synthesis.Thenagain,theremaycomeinsomedatalateron.IamjusttellingyouwhatIhave done,andthatyoudonothavetobulk/cut.Maybeitwillworkbestforyou.Iamjustsickof hearingpeopleactasifitisutterlyimpossibletogetstrong,putonmuscle,withoutputtingonfat. Ihaventbeenover10%bodyfatinyearsyethavemanagedtobe179lbsat57,21yearsold naturally.Thismaynotsoundverybigtosome,buttoputonquality,leanmusclewhilebeing drugfreeisharderthanmostperceive.Muchofthatisduetoamountofsteroidusinglifters lying,claimingtobenaturaltomakeaquickbuck.Butthatisanentirelydifferentdiscussion. Thepointis,ifyouareonthisprogram,justmakesuretogetenoughprotein,andideally beinaslightcaloriesurplus(gainmusclewithoutfat).Youcanjustbeatmaintenance(gain muscleandlosefat),butIwouldnotsuggestthisprogramforsomeonewhoisinacaloriedeficit (losingweight). Supplements SooverallIsuggestedeating3scoopsofwheyproteinaddedontoyourdietifyouwant aneasywaytoensureyouaregettingenoughproteinthroughouttheday.Forapreworkout,I havebeenusingCrazebyDrivenSportsforagoodamountoftimenow.Ofcourse supplementsarenotnecessarybyanystretchoftheimagination,buttheydomakeliftingmore fun/easiertostayontrack.

Lift.netisawebsitewhichIreallylike.Imentioneditbeforeonmychannel.Thecreator ofthewebsiteifapowerlifterhimself,andseemsstrangeenough,tonotbeatypicalmoney hungrybusinessman.Sothat,alongwiththefactthattheirstoreactuallyhasthecheapest OptimumNutritionprotein(proteinIuse)Icouldfindonline,iswhyIsuggestgoingtotheirstore. YoucanusethecodeCTHQtoget5%offofanythingthere. TheproteinatWalmartbyBodyFortressisextremelycheap.TheonlyreasonIdont recommenditisbecauseitismadebyacompanywhichdoesnthaveaprovenreputationatall. SoIamabitsuspiciousofanylesserknowncompanymakingaproductwaycheaperthanthe marketvalue.OptimumNutritionisthecheapestoftheprovencompanies.Intheendofthe day,itprobablyisntabigdeal,butIjustplayitsafewhenitcomestoproductsIrecommend.

ThankYou Thatisall.Thankyoufordownloadingthisandsupportingthechannel.Ihopethisis helpfulinyourjourneytogetstronger!Andthankyouforanydonations.Spreadthewordtoyour friendsifthisiseffectiveforyou.Hopefullywewillseethegimmicksinthefitnessindustrydie outasareal,nononsenseapproachtakesover!Thanksagain.

Updateon5/26/13 RestBetweenSets Thispartiscrucial.Tohittheweightssetforyouinthisprogram,youwillneedfull recoveryinbetweensets.Ofcoursetherewillbeapointatwhichrestingmoreisnot necessarilybeneficialasyouneedtostaywarmwhilenotmakingtheworkoutstoolong.Also, fullrestvariesfordifferentpeoplebasedonvariousfactors. Bottomline:38minutesinbetweensetswillgenerallybeoptimal.Forbenchsetsitmaybe closerto3.Forlegday,itmayevenbelongerthan8.Thatisfine.Allthatmattersisthateach setyouarereadytogiveityourallbothphysicallyandmentally. Theoneexceptiontothisruleofkeepingfullrestperiods,isfortheoptionalexercises. Forthe812repsetsoftheoptionalexercises,keeptherestlower.Atypicalrestperiodwould be12minutes.Remember,thesesetsareforgettingbloodintothemuscle,keepingalow impact,andjustgettingsomevolumeinonapossibleweakpointyouwanttobringup.Theonly optionalexerciseswhichrequirefullrestwouldbetheexplosiveoptionalaccessories(ifyou chosetousethem).

SuperSettingOnUpperDay Inordertomaketheworkoutsquicker,youcansupersetonupperdays.Thissimply meansdoingonesetofbench,thenoncesetofyourbackexercise,the2ndsetofbench,then the2ndsetofyourbackexercise,ect.Soyoucangroupbenchandback,thenafterwards,do thesamegroupingshoulderswithbiceps.Youdonothavetodothis,butitisasolidoptionto savetimeinthegym. AmountOfSetsForOptionalExercises 4setsneedtobedonefortheoptionalexercises.Nothingmore.Thisisincludingthe warmupset.Rememberthesecantnegativelyaffectrecovery,somorevolumethan4sets likelywoulddomoreharmthangood. RepeatingTheProgram Thisprogramisabsolutelydesignedforrepeateduse.Thatiswhyperiodizationisso effective.Itallowsforconsistentprogresswithoutstagnation.Also,itallowsyoutostickwiththe basicprovenexercises,ratherthanhavingtochangeexercisesinordertobreakthrough plateaus.Thisisextremelyimportantbecausethemosteffectiveexerciseswillhaveagreat carryovertoallothermovements.Soifyourunthisprogram3straightcycles,youwillalways besquattingforlegdevelopment,nothitawall,andyouwillseeeveryotherlegexercise becomeseasier.Ivebeenliftingformanyyearsnow,gettingmystrengthupwhereIam handling3timesmybodyweight,yethaveneverhitawall.Ihaventchangedmybasicsetup either.Oftentimesyouwillseeothergurusinthisindustryrecommendsomethingentirely differentfromwhattheydo.Thisprogramisntacreation,ratheraformaldescriptionofhowI train.ThisprogramssetupiswhatIvedonetogetthisstrong,whatIcurrentlystilldo,andwhat Iwillcontinuetodo.TheonlytaskIhadtodotomakethisprogramwastowriteoutand calculatewhatIalreadydoinorderforittobeeasytofollow.

Common questions

Powered by AI

Optional exercises are included for flexibility and customization, allowing individuals to address personal weakness areas and add volume without compromising recovery. These are lower-intensity, high-rep movements that act as a cooldown and are interchangeable, offering versatility to target specific muscle groups or preferences without being detrimental to the program's core objectives .

The document advocates for a high protein intake, suggesting consuming at least one gram per pound of bodyweight. It justifies this by pointing out there are no negative effects from high protein diets in normal individuals, and insufficient protein intake can hinder muscle growth. Excess protein that the body doesn't use for muscle building can be utilized for energy or stored as fat depending on the caloric balance .

Incline chest flys are included in the upper body workout as they offer benefits not provided by the bench press; specifically, they focus on the upper chest and remove the triceps from the movement. This could be beneficial for lifters with a lagging upper chest or if their triceps are overpowering their chest, providing a specific advantage as an exercise, despite not being ideal for building strength .

The minimalist approach to lower body workouts is justified by the effectiveness of the squat and deadlift in developing the entire lower body, including glutes, quads, hamstrings, and calves. The addition of extra leg exercises was found to be unnecessarily time-consuming and distracting without contributing to strength gains. By focusing on these core lifts, efficiency and progress are emphasized .

Supplements are considered an optional aid to ensure protein intake and enhance workout motivation, but they are not deemed essential. The program suggests using supplements like whey protein and pre-workout formulas like Craze purely for convenience and enjoyment in training, emphasizing that consistent nutrition and training are more crucial to success .

The program suggests avoiding additional tricep work after pressing movements because triceps are heavily engaged during pressing exercises, like the bench press and dumbbell overhead press. Adding more tricep-specific exercises can lead to overtraining, resulting in sore triceps which could impede recovery and limit the effectiveness of subsequent workouts .

The document criticizes the traditional bulking and cutting cycle, labeling it a false dichotomy for most non-competing bodybuilders. It recommends focusing instead on body recomposition at a maintenance caloric intake to build muscle and lose fat simultaneously, as opposed to bulking and cutting, which can lead to unnecessary fat gain. The text emphasizes gaining lean muscle without significant increases in body fat .

The document suggests choosing explosive leg exercises if the goal is to increase vertical jump or sprinting speed, as these exercises focus on developing explosive power. In contrast, hypertrophy exercises are recommended for bodybuilders aiming for muscle size. For general strength, a mix of both might be used, alternating based on the program cycle .

The document suggests warming up by gradually increasing the weight to acclimate the body to the heavy lifts, starting with a light weight for 10 reps and proceeding through progressively heavier sets with decreasing repetitions until reaching the working set. This method prevents fatigue from too many reps and efficiently prepares the body for the main workout .

Rest between sets is emphasized to ensure that the lifter can perform at their best for each set, particularly when aiming to hit specific weight targets. Sufficient rest prevents muscular fatigue and allows for peak performance in strength exercises. The document implies that rest should be long enough to maintain intensity in subsequent sets .

You might also like