The beauty about lifting is there aren't many rules.
There's more than one way to skin a cat, there are very few rights and wrongs, and most things will produce results if you buy in, slam the pedal to the floor and pour your heart and soul into them.
With that said, there is one particular workout framework that I keep coming back to.
I used this structure to get the biggest and strongest I had ever been, and I used the same structure to get the biggest and leanest I've ever been.
I applied this structure in the workout in the video above, and I'll lay it out below.
This isn't a training plan, it's a framework. You fill in the blanks and etch in the details.
The beauty is, you can tailor this for any goal, application, and keep on producing results within this framework for years.
Main Movement 1: Heavy and hard. More sets, less reps. Leave it all on the floor, and dump your stress, anxiety and worries out all over this movement.
Main Movement 2: 4-5 sets, 3-10 reps, leaving a couple in the tank every set. Think of this as heavy practice. Talkin' about practice?
Main Movement 1 Assistance: Choose an exercise that trains the muscles used during your main movement 1. Do 3-5 sets of 8-15 reps.
Main Movement 1 Assistance: Do a another one, 3-4 sets, 10-15 reps.
Something Fun: Biceps curls, triceps push downs, lateral raises...stay within the spirit of your assistance moves, and knock out 2-3 sets with some high reps (15ish)
Core: Nail your abs, lower back, etc. I prefer to alternate between ab work and reverse hypers/ back extensions. Do a few sets of high reps.
This set-up works best in a 3-4x per week schedule, and varying your sets and reps for the main movement from day to day.
In my workout above I chose the following moves:
Main Movement: Deadlift
Main Movement 2: Bench Press
Assistance: Pull Ups
Assistance: 1 arm row
Fun: Hammer curls (biceps)
Core: Reverse Hypers
Have a question about how t apply this workout structure to your goal and schedule? Feel free to leave a comment or shoot me a message.
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