Candito6WeekStrengthProgram

CreatedByJonCandito
BeforeIgetintotheprogram,IdliketothankyouforsupportingCanditoTraining.
Whetheritisbydonatingorsimplylikingavideo,eachactionhelpsthemissionofadvocating
strengthtrainingwithoutgimmickspossible.Nowwiththatsaid,letsdelveintothemethodology
oftheprogram.
BasicWeeklySetup
Week1MuscularConditioning
Week2Hypertrophy
Week3LinearMaxOT
Week4HeavyWeightAcclimation/Explosiveness
Week5IntenseStrengthTraining
Week6Deload(optional)
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(bothsquatsanddeadliftstogether).Ihaveseenolympiclifterstrain
personallyandwasabitsurprisedatthelackofintensitygoingintosquats.Itisjustadifferent
mentality.Thisislargelybecausethesquatisanaccessoryliftinolympicweightlifting.Itisjust
atooltodeveloptheclean&jerkandsnatch.Alsomuchofthecultureofthesporthasbeen
influencedbytoplifterswhotrainwhileusingperformanceenhancingdrugs.Thisallowsfor
quickerrecoveryobviously.Thenthelastpointisthatolympicliftersoftenarewillingtoputtheir
bodiesontheline.Mytraininghasnotonlyallowedmetosquat3timesmybodyweightwithout
theuseofdrugs,butalsocompletelyavoidanyinjurieswhiledoingso.
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.

CanIJustSkipTheOptionalExercises?
Simpleanswer.Ifyoujustdonthavethetimeordesiretomotivationfortheoptional
exercises,onlydotherequiredlifts.Thatmeansavoidingalloftheoptionalexercisesforboth
upperandlowerdays.Trustme,youwillbecompletelyfineandgainatonofstrength
regardless.Tobehonest,afterliftingfor8yearsstillstickwithjustthemain4exercisesfor
upperand2forlowerinmostofmyworkouts!Theextrasaresimplytoallowforsome
customizationtoadjusttheprogramtospecificneeds.
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.Ipersonallyuse
preworkoutsforfunbutofcoursesupplementsarenotnecessarybyanystretchofthe
imagination.Theycanjustmakeliftingmorefun/easiertostayontrack.

TheproteinatWalmartbyBodyFortressisextremelycheap.Ioriginallywasskeptical
consideringthepriceissomuchlowerthanthecompetition,butitdoesappearthatitisa
reputablecompany.Inowusethispersonallyaswell.

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.
Updateon11/18/13
ProgressionOnAccessoryLifts
Thereareintentionallynopercentagesgivenontheaccessoryliftstoallowforfocuson
themainlifts.Thisalsoallowsforyoutoliftbasedonhowyouarefeelingonthatparticularday.
Justtrytoincreasetheweightgraduallyoverthecourseoftheweeks.Theintensityshould
alwaysberelativelymoderatesoifyouarehittingfailureorcomingclosetoit,thenyouneedto
lightentheload.Thismoderateintensityalsoappliestothedeadliftvariationwhichistheonly
requiredaccessorymovementoncertainlowerbodydays.
MissingALift
Ifyoufailtocompleteasetaswritten,dropthemaxonthatliftby5%.Donotrepeatthe
sameworkout,justfinishwhatyoucanandmoveonwiththe5%decreaseforthenextsession.
Conversely,iftheworkoutsarefartooeasyandyoureabeginnerlifter,Istronglyrecommend
mylinearprogram.

SuccessStories
Ihavebeenhearingincrediblefeedbackfrommanyofyouaboutyourprogressiononthis
program.Ihavetoadmitevensomeofthenumberssurprisemyself.Butthenagainsticking
thebasics,intelligentlyimplementingthem,andofcoursehardworkwillalwaysresultin
success.IfyouwanttoshareyourprogressontheCanditoTrainingfacebookwall,at
https://www.facebook.com/CanditoTrainingHq.AsofrightnowIdonotanswerprivate
messagessinceIgettoomany,butifyoupostonthepageswallIlllookatitandotherswillbe
abletoseeyourprogressionaswell.Soletmeknowifyouhitsomenoteworthypersonal
records!