You are reading this because you are looking for new ways to get stronger, increase muscle mass, and safeguard against injuries.
I am all about using basic exercises and a variety of overload protocols (set-rep-resistance specifics), expending maximum physical effort to create a demand on your existing musculature, and allowing enough rest time between training sessions to realize results. That is an undisputable formula.
I am offering you three productive strength training workouts that get fantastic results provided you follow their procedures exactly as prescribed. Here’s what you need to do:
Go All-Out on Each Set
Perform as many repetitions as possible using exceptional form. Only abort the exercise when you cannot perform another repetition safely. This will require a competent training partner on certain free weight exercises.
“If you work hard, recover hard. Allow your body to fill in the hole (overload created) and build a mound (adaptation) over time.”
Some may argue that going all-out is not necessary to stimulate gains. I agree, but at some point you need to flip the switch, cross the line, or whatever you want to term it, and force your body to do more.
The message: Go all-out safely.
Perform the Exercises in the Order Listed
Fatigue from prior exercises affects the prescribed overload protocols for forthcoming exercises. Therefore, as muscle fatigue sets in, adjust to the second and third prescriptions accordingly. Maintaining the exact order of exercise performance for each specific workout guarantees accurate progression.
The message: Be organized in following the specific training plan.
So you went all-out. You dug a large hole. Your muscles are in need of nutrients and time to heal. Allow enough rest days between training sessions to realize results. For example, if you hammer your whole body on a Monday, your next total body workout may not be necessary until Thursday. Likewise, if you destroy your lower body on a Wednesday, you may need to wait until Saturday to do it again.
The message: If you work hard, recover hard. Allow your body to fill in the hole (overload created) and build a mound (adaptation) over time.
Three Workouts for Big Results
I have so many productive workouts options to give you, but I’ll narrow it down to a total body, an upper body, and a lower body workout from my Hall of Fame collection.
I’ve attached the workout descriptions and data recording forms for each workout. To make your workouts simple and allow you to train hard, do the following:
- Read the workout descriptions carefully. They explain exactly what you should do.
- Understand the exercise options you can implement. Examples are listed.
- Record the workout results on the attached recording forms. Record the amount of resistance used, repetitions achieved, and new resistances for the next session if an increase is merited.
Click the links below to download, print, and get after it.
Lower Body Leg Press 3 x Varied Protocols + Deadlift
Upper Body Strip Sets
Total Body 30:00 Push Up – Low Row – Multi-joint Leg – Abs
If done properly in the ways described in the article, these workouts will offer you both results and variety in your training.
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