The Tight Tan Slacks of Dezso Ban

Sunday, May 1, 2011

More Often - Jimmy Peña

Issue #1

 Issue #349

http://www.emusclemag.com/content.php?cat=4

More Often

by Jimmy Peña (2011)

http://www.jimmypena.net/

When intensity tactics and techniques run their course, you may find increases in strength come from
the least likely source . . . frequency.

On leg day, a strong squat is your singular thought. On other days, your foremost thought is a heavy
pull off the ground. And then there are those days when your mind focuses only on benching the most
weight you possibly can. But doing all those feats on the same day -- is that plausible?

In this article we'll focus on developing and increasing overall body strength by hitting your total body
hard in a single workout -- and often. The bonus is that your big lifts will also get a boost . . . and that's
a guarantee!

Many experts agree that training frequency where strength is concerned is an oft-overlooked factor, yet
it can make a major impact. For that reason, most strength coaches in professional athletics focus
much of their attention on a frequent full-body attack, one that focuses on muscle groups each time
the athlete steps foot inside the gym

This approach might be contrary to what you're currently doing. You might be doing heavy squats every
7-9 days, or deadlifting off the floor every 8 or 10. The thought of not letting your body rest for days on
end seems counterproductive, if not flat out wrong. But wait.

Take a step back and you'll see why athletes often incorporate a full-body strength-training approach.
The reason is simple: their bodies need to work as one unit. As such, training the body in this way is the
most direct method of promoting whole-body power and strength. As some who trains for strength,
you may move in only a certain number of planes. Squat, bench, dead . . . what else is there, right? Well,
perhaps more than you might realize.

Inside-Out Strong

First, if you're fairly new to the strength and bodybuilding world, experts agree that the full-body
approach employed by professional athletes is an excellent approach for beginners in the field of
strength because a beginner's neuromuscular system adaptation is extreme. You can pretty safely
expect to make your quickest gains as a newbie. Hitting the entire body in a strength-training session
stresses more of the nervous system than a bodypart-specific plan does; as a result, beginners and
bodybuilders that are coming off a layoff or injury would adapt well to such a scheme.

But even the experienced lifter who may be in a rut from week to week will benefit from confusing the
target muscles associated with a whole-body approach; keeping each lift primed throughout a training
cycle, while also experiencing new recruitment patterns, stresses, and new muscle growth. While you
may be a strength athlete, who doesn't want a little more muscle? Then when you return to your more
infrequent big-lift scheme, you'll not only have sparked new strength and muscle, but you'll also have
renewed your psychological approach to the bar.

Now, let's be clear. Hitting the entire body during every workout isn't a walk in the park, not does it
mean you're lifting like a bodybuilder. You'll still be handling some heavy-duty weight, as well as
strategically beginning each workout with a different big lift, so that each workout your major muscles
and lifts are trained when you've got the most energy (at the start). For example, you're going to bench
every workout on this type of plan; however, you'll hit the bench first in at least one workout when
you're fully energized. It's on that day that you'll be lifting the most weight on the bench press. The
other days, it'll come later in the workout and you'll use less weight, keeping the pressing muscles
primed and stimulated when they would typically be dormant on many other strength plans.

So, each day will have a specific focus, and it's that particular bodypart, lift, or goal that'll receive your
freshest energy as well as some additional work -- with the second exercise of the day. Keeping with
the bench press example, on that day you'll follow the bench with another chest-press before moving
on to another bodypart/lift focus. For the remainder of the workout, each movement on the list is the
only one for that particular group.

Finally, you'll find no curls or pressdowns in this plan. Instead, for this period of time your focus will
remain on your favorite compound movements, recruiting the most muscle and requiring the most
effort. After the 4th working day, take a rest day and repeat the cycle. We strongly recommend that you
keep the four days centered on the squat, deadlift, bench press, and overhead press -- or similar
compound movements. Front squat, clean or high pull, incline press, two dumbell press -- you get the
idea. Your second exercise each day is up to you -- just make sure it's also a compound move. Try this
frequent approach for 4-6 weeks, then take a deload week and go back to your normal routine.

Full-Body Four-Day Layout

Day 1: Bench Press Focus

Bench Press - 4 sets x 80-90% max.

Incline Dumbell Press - 3 sets of 6-8 reps.

(Work your hardest on the first two exercises of each day.)

Deadlift - 3 x 8.

Overhead Press - 3 x 8.

Squat - 3 x 8.

Day 2: Rest

Day 3: Squat Focus

Squat - 4 sets x 80-90% max.

Romanian Deadlift - 3 x 6-8.

Overhead Press - 3 x 8.

Deadlift - 3 x 8.

Bench Press - 3 x 8.

Day 4: Rest

Day 5: Overhead Press Focus

Overhead Press - 4 sets x 80-90% max.

Upright Row - 3 x 6-8.

Bench Press - 3 x 8.

Squat - 3 x 8.

Deadlift - 3 x 8.

Day 6: Rest

Day 7: Deadlift Focus

Deadlift - 4 sets x 80-90% max.

Bentover Barbell Row - 3 x 6-8.

Bench Press - 3 x 8.

Squat - 3 x 8.

Overhead Press - 3 x 8.

Day 8: Rest

Day 9: Repeat Cycle.

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