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Aldors Log. (1 bezoeker)

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Aldor

Advanced Bodybuilder
Lid geworden
21 nov 2017
Berichten
1.420
Waardering
2.828
Lengte
1m82
Massa
104kg
Vetpercentage
15%
Beste,

Na jaren op Bodynet gezeten te hebben ga ik nu verder op Boldybuilding aangezien er op Bodynet nog anderhalf persoon rondloopt. X aantal jaar ervaring met krachttraining en hopelijk kan ik mensen en met name beginners een beetje op weg helpen. Dat vond ik altijd het mooiste aan een forum, maar een beetje rellen op zijn tijd was ook lekker.

Onderstaand zal ik even mijn trainingsschema updaten wat ik de afgelopen twaalf weken zelf heb gelogd. Een eigen versie van Bill Starrs advanced 5x5 wat ik goed heb doorlopen. Ook flink sterker door geworden.

Mochten jullie nog vragen hebben laat maar weten.

Gr, Aldor
 
Week 1-7 Volume Phase.

Week 1.

Training 1.
Squat 5x5x110kg
Bench press 5x80kg, 5x82.5kg, 5x85kg, 5x87.5, 5x90kg
Pendlay row 5x80kg, 5x82.5kg, 5x85kg, 5x87.5, 5x90kg
Incline dumbell press 5x5x30kg
Chin ups 5x5xBw
Calve raises/Core 3x15

Training 2.
Squat 5x5x90kg
Romanian deadlift 5x110kg, 5x115kg, 5x120kg, 5x125kg, 5x130kg
Overhead press 5x5x55kg
Powercleans 5x50kg, 5x52.5kg, 5x55kg, 5x57.5kg, 5x60kg
Chin ups 5x5xBw
Side raises/Tricep extension 3x15

Training 3.
Squat 5x95kg, 5x100kg, 5x105kg, 5x110kg, 5x115kg
Bench press 5x5x80kg
Pendlay row 5x5x80kg
Incline dumbell press 5x24kg, 5x26kg, 5x28kg, 5x30kg, 5x32kg
Chin ups 5x5xBw
Calve raises/Core 3x15

Week 2.

Training 1.
Squat 5x5x115kg
Bench press 5x82.5kg, 5x85kg, 5x87.5, 5x90kg, 5x92.5kg
Pendlay row 5x82.5kg, 5x85kg, 5x87.5, 5x90kg, 5x92.5kg
Incline dumbell press 5x5x32kg
Chin ups 5x5xBw
Calve raises/Core 3x15

Training 2.
Squat 5x5x95kg
Romanian deadlift 5x115kg, 5x120kg, 5x125kg, 5x130kg, 5x135kg
Overhead press 5x5x57.5kg
Powercleans 5x52.5kg, 5x55kg, 5x57.5kg, 5x60kg, 5x62.5kg
Chin ups 5x5xBw
Side raises/Tricep extension 3x15

Training 3.
Squat 5x100kg, 5x105kg, 5x110kg, 5x115kg, 5x120kg
Bench press 5x5x82.5kg
Pendlay row 5x5x82.5kg
Incline dumbell press 5x26kg, 5x28kg, 5x30kg, 5x32kg, 5x34kg
Chin ups 5x5xBw
Calve raises/Core 3x15

Week 3.


Training 1.
Squat 5x5x120kg
Bench press 5x85kg, 5x87.5kg, 5x90kg, 5x92.5, 5x95kg
Pendlay row 5x85kg, 5x87.5kg, 5x90kg, 5x92.5, 5x95kg
Incline dumbell press 5x5x34kg
Chin ups 5x5xBw
Calve raises/Core 3x15

Training 2.
Squat 5x5x100kg
Romanian deadlift 5x120kg, 5x125kg, 5x130kg, 5x135kg, 5x140kg
Overhead press 5x5x60kg
Powercleans 5x55kg, 5x57.5kg, 5x60kg, 5x62.5kg, 5x65kg
Chin ups 5x5xBw
Side raises/Tricep extension 3x15

Training 3.
Squat 5x105kg, 5x110kg, 5x115kg, 5x120kg, 5x125kg
Bench press 5x5x85kg
Pendlay row 5x5x85kg
Incline dumbell press 5x28kg, 5x30kg, 5x32kg, 5x34kg, 5x36kg
Chin ups 5x5xBw
Calve raises/Core 3x15

Week 4.

Training 1.
Squat 5x5x125kg
Bench press 5x87.5kg, 5x90kg, 5x92.5kg, 5x95, 5x97.5kg
Pendlay row 5x87.5kg, 5x90kg, 5x92.5kg, 5x95, 5x97.5kg
Incline dumbell press 5x5x36kg
Chin ups 5x5xBw+2.5kg
Calve raises/Core 3x15

Training 2.
Squat 5x5x105kg
Romanian deadlift 5x125kg, 5x130kg, 5x135kg, 5x140kg, 5x145kg
Overhead press 5x5x62.5kg
Powercleans 5x57.5kg, 5x60kg, 5x62.5kg, 5x65kg, 5x67.5kg
Chin ups 5x5xBw+2.5kg
Side raises/Tricep extension 3x15

Training 3.
Squat 5x110kg, 5x115kg, 5x120kg, 5x125kg, 5x130kg
Bench press 5x5x87.5kg
Pendlay row 5x5x87.5kg
Incline dumbell press 5x30kg, 5x32kg, 5x34kg, 5x36kg, 5x38kg
Chin ups 5x5xBw+2.5kg
Calve raises/Core 3x15

Week 5.

Training 1.
Squat 5x5x130kg
Bench press 5x90kg, 5x92.5kg, 5x95kg, 5x97.5, 5x100kg
Pendlay row 5x90kg, 5x92.5kg, 5x95kg, 5x97.5, 5x100kg
Incline dumbell press 5x5x38kg
Chin ups 5x5xBw+5kg
Calve raises/Core 3x15

Training 2.
Squat 5x5x110kg
Romanian deadlift 5x130kg, 5x135kg, 5x140kg, 5x145kg, 5x150kg
Overhead press 5x5x67.5kg
Powercleans 5x60kg, 5x62.5kg, 5x65kg, 5x67.5kg, 5x70kg
Chin ups 5x5xBw+5kg
Side raises/Tricep extension 3x15

Training 3.
Squat 5x115kg, 5x120kg, 5x125kg, 5x130kg, 5x135kg
Bench press 5x5x90kg
Pendlay row 5x5x90kg
Incline dumbell press 5x32kg, 5x34kg, 5x36kg, 5x38kg, 5x40kg
Chin ups 5x5xBw+5kg
Calve raises/Core 3x15

Week 6.

Training 1.
Squat 5x5x135kg
Bench press 5x92.5kg, 5x95kg, 5x97.5kg, 5x100, 5x102.5kg
Pendlay row 5x92.5kg, 5x95kg, 5x97.5kg, 5x100, 5x102.5kg
Incline dumbell press 5x5x40kg
Chin ups 5x5xBw+7.5kg
Calve raises/Core 3x15

Training 2.
Squat 5x5x115kg
Romanian deadlift 5x135kg, 5x140kg, 5x145kg, 5x150kg, 5x155kg
Overhead press 5x5x70kg
Powercleans 5x62.5kg, 5x65kg, 5x67.5kg, 5x70kg, 5x72.5kg
Chin ups 5x5xBw+7.5kg
Side raises/Tricep extension 3x15

Training 3.
Squat 5x120kg, 5x125kg, 5x130kg, 5x135kg, 5x140kg
Bench press 5x5x92.5kg
Pendlay row 5x5x92.5kg
Incline dumbell press 5x34kg, 5x36kg, 5x38kg, 5x40kg, 5x42kg
Chin ups 5x5xBw+7.5kg
Calve raises/Core 3x15

Week 7.

Training 1.
Squat 5x5x140kg
Bench press 5x95kg, 5x97.5kg, 5x100kg, 5x102.5, 5x105kg
Pendlay row 5x95kg, 5x97.5kg, 5x100kg, 5x102.5, 5x105kg
Incline dumbell press 5x5x42kg
Chin ups 5x5xBw+10kg
Calve raises/Core 3x15

Training 2.
Squat 5x5x120kg
Romanian deadlift 5x140kg, 5x145kg, 5x150kg, 5x155kg, 5x160kg
Overhead press 5x5x72.5kg
Powercleans 5x65kg, 5x67.5kg, 5x70kg, 5x72.5kg, 5x75kg
Chin ups 5x5xBw+10kg
Side raises/Tricep extension 3x15

Training 3.
Squat 5x125kg, 5x130kg, 5x135kg, 5x140kg, 5x145kg
Bench press 5x5x95kg
Pendlay row 5x5x95kg
Incline dumbell press 5x36kg, 5x38kg, 5x40kg, 5x42kg, 5x44kg
Chin ups 5x5xBw+10kg
Calve raises/Core 3x15


Week 8-12 Deload 3x3.

Week 8.

Training 1.
Squat 3x3x135kg
Bench press 3x92.5kg, 3x95kg, 3x97.5kg
Pendlay row 3x92.5kg, 3x95kg, 3x97.5kg
Incline dumbell press 3x3x38kg
Chin ups 3x3xBw+10kg

Training 2.
Squat 3x3x115kg
Romanian deadlift 3x140kg, 3x145kg, 3x150kg
Overhead press 3x3x65kg
Powercleans 3x65kg, 3x67.5kg, 3x70kg
Chin ups 3x3xBw+10kg

Training 3.
Squat 3x130kg, 3x135kg, 3x140kg
Bench press 3x3x95kg
Pendlay row 3x3x95kg
Incline dumbell press 3x36kg, 3x38kg, 3x40kg
Chin ups 3x3xBw+10kg

Week 9.

Training 1.
Squat 3x3x140kg
Bench press 3x95kg, 3x97.5kg, 3x100kg
Pendlay row 3x95kg, 3x97.5kg, 3x100kg
Incline dumbell press 3x3x40kg
Chin ups 3x3+10kg

Training 2.
Squat 3x3x120kg
Romanian deadlift 3x145kg, 3x150kg, 3x155kg
Overhead press 3x3x67.5kg
Powercleans 3x67.5kg, 3x70kg, 3x72.5kg
Chin ups 3x3xBw+10kg

Training 3.
Squat 3x135kg, 3x140kg, 3x145kg
Bench press 3x3x97.5kg
Pendlay row 3x3x97.5kg
Incline dumbell press 3x38kg, 3x40kg, 3x42kg
Chin ups 3x3xBw+10kg

Week 10.

Training 1.
Squat 3x3x145kg
Bench press 3x97.5kg, 3x100kg, 3x102.5kg
Pendlay row 3x97.5kg, 3x100kg, 3x102.5kg
Incline dumbell press 3x3x42kg
Chin ups 3x3+10kg

Training 2.
Squat 3x3x125kg
Romanian deadlift 3x150kg, 3x155kg, 3x160kg
Overhead press 3x3x70kg
Powercleans 3x70kg, 3x72.5kg, 3x75kg
Chin ups 3x3xBw+10kg

Training 3.
Squat 3x140kg, 3x145kg, 3x150kg
Bench press 3x3x100kg
Pendlay row 3x3x100kg
Incline dumbell press 3x40kg, 3x42kg, 3x44kg
Chin ups 3x3xBw+10kg

Week 11.

Training 1.
Squat 3x3x150kg
Bench press 3x100kg, 3x102.5kg, 3x105kg
Pendlay row 3x100kg, 3x102.5kg, 3x105kg
Incline dumbell press 3x3x44kg
Chin ups 3x3+10kg

Training 2.
Squat 3x3x130kg
Deadlift 3x155kg, 3x160kg, 3x165kg
Overhead press 3x3x72.5kg
Powercleans 3x72.5kg, 3x75kg, 3x77.5kg
Chin ups 3x3xBw+10kg

Training 3.
Squat 3x140kg, 3x145kg, 3x155kg
Bench press 3x3x102.5kg
Pendlay row 3x3x102.5kg
Incline dumbell press 3x42kg, 3x44kg, 3x46kg
Chin ups 3x3xBw+10kg

Week 12 Peak Week.

Training 1.
Squat 3x3x155kg
Bench press 3x105kg, 3x107.5kg, 3x110kg
Pendlay row 3x105kg, 3x107.5kg, 3x110kg
Incline dumbell press 3x3x50kg
Chin ups 3x3+10kg

Training 2.
Squat 3x3x135kg
Deadlift 3x160kg, 3x165kg, 3x170kg
Overhead press 3x3x75kg
Powercleans 3x75kg, 3x77.5kg, 3x80kg
Chin ups 3x3xBw+10kg

Training 3.
Squat 3x145kg, 3x155kg, 3x160kg
Bench press 3x3x105kg
Pendlay row 3x3x105kg
Incline dumbell press 3x44kg, 3x46kg, 3x48kg
Chin ups 3x3xBw+10kg
 
Laatst bewerkt:
Ik ga nu weer terug naar de volume fase en ik stap in op een hoger gewicht.
 
Wat zijn je stats/ doelen/ voeding? Ook wel leuk om mee te loggen ;)
 
Wat zijn je stats/ doelen/ voeding? Ook wel leuk om mee te loggen ;)

Als doel heb ik dat ik graag in een strak slipje op een podium mijn spiertjes wil aanspannen. Nee doelen heb ik niet. Gewoon trainen en zolang ik vooruit ga blijft de plezier erin.

Stats: DL 200, SQ 180, BP 125, Press 80 in de loop der jaren gehaald, maar dit doe ik eigenlijk nooit dus geen idee hoe ik er nu voor sta.

En onderstaand is wat ik op dagbasis naar binnen probeer te krijgen. Lukt niet altijd.

Voeding:

1. Havermout, Kwark met fruit en/of protëine shake.

2. 5 scrambled eggs, 8 boterhammen met kaas of spread.

3. Noten en fruit.

4. Groeten en vlees.
 
  • Like
Waarderingen: Pren
succes ik ga je volgen,
en ik heb nu al wat van je gepikt :thumbs: ga ook 5x5 doen in mijn dumpel incline presses. ipv setjes opbouwen.
 
succes ik ga je volgen,
en ik heb nu al wat van je gepikt :thumbs: ga ook 5x5 doen in mijn dumpel incline presses. ipv setjes opbouwen.

Leuk dankjewel. Ik doe zowel 5x5 straight als 1x5 ramping sets op de incline press. Ik zal in dit log ook informatie neerplempen wat ik in de loop der jaren heb verzameld op Bodynet. Misschien ook wel interessant voor andere.
 
  • Like
Waarderingen: Inb4
Yo Aldo.
Mushrambo hier, ik volg weer.
 
Welkom en succes.
 
Goed bezig Aldo! Nog altijd aan het rugbyen?

gr, Guus
 
1.1
Squat 5x5x120kg
Bench press 5x85kg, 5x87.5kg, 5x90kg, 5x92.5, 5x95kg
Pendlay row 5x85kg, 5x87.5kg, 5x90kg, 5x92.5, 5x95kg
Incline dumbell press 5x5x34kg
Chin ups 5x5xBw
Calve raises 3x15x100kg
Core 3x15

1.2
Squat 5x5x100kg
Romanian deadlift 5x5x120kg
Overhead press 5x5x60kg
Powercleans 5x5x60kg
Chin ups 5x5xBw
Side raises 3x15x14kg
French press 3x15x40kg

1.3
Squat 5x105kg, 5x110kg, 5x115kg, 5x120kg, 5x125kg
Bench press 5x5x85kg
Pendlay row 5x5x85kg
Incline dumbell press 5x28kg, 5x30kg, 5x32kg, 5x34kg, 5x36kg
Chin ups 5x5xBw
Calve raises 3x15xBw
Ab rollouts 3x15

Commentaar.
Ik zag dat mijn logs opeens waren verdwenen door onderhoud. Daarom log ik ze nog een keer.
 
2.1
Squat 5x5x125kg
Bench press 5x87.5kg, 5x90kg, 5x92.5, 5x95kg, 5x97,5kg
Pendlay row 5x87.5kg, 5x90kg, 5x92.5, 5x95kg, 5x97.5kg
Incline dumbell press 5x5x36kg
Chin ups 5x5xBw
Calve raises 2x30x100kg
Core 2x30

2.2
Squat 5x5x105kg
Romanian deadlift 5x5x125kg
Overhead press 5x5x62.5kg
Powercleans 5x5x62.5kg
Chin ups 5x5xBw
Side raises 2x30x10kg
French press 2x30x30kg

2.3
Squat 5x110kg, 5x115kg, 5x120kg, 5x125kg, 5x130kg
Bench press 5x5x87.5kg
Pendlay row 5x5x87.5kg
Incline dumbell press 5x30kg, 5x32kg, 5x34kg, 5x36kg, 5x38kg
Chin ups 5x5xBw
Calve raises 3x15xBw
Ab rollouts 3x15

Commentaar.
 
Ik zal deze week ook die artikelen en schema's weer posten.
 
  • Like
Waarderingen: Inb4
Hey een bekende van BN! Welkom ik volg.
 
3.1
Squat 5x5x130kg
Bench press 5x90kg, 5x92.5, 5x95kg, 5x97,5kg, 5x100kg
Pendlay row 5x90kg, 5x92.5, 5x95kg, 5x97.5kg, 5x100kg
Incline dumbell press 5x5x38kg
Chin ups 5x5xBw
Calve raises 3x15x100kg
Core 2x25

3.2
Squat 5x5x110kg
Romanian deadlift 5x5x130kg
Overhead press 5x5x65kg
Powercleans 5x5x65kg
Chin ups 5x5xBw
Side raises 3x15x14kg
French press 3x15x40kg

3.3
Squat 5x115kg, 5x120kg, 5x125kg, 5x130kg, 5x135kg
Bench press 5x5x90kg
Pendlay row 5x5x90kg
Incline dumbell press 5x32kg, 5x34kg, 5x36kg, 5x38kg, 5x40kg
Chin ups 5x5xBw
Calve raises 3x15xBw
Ab rollouts 3x15

Commentaar.
Ietwat zwakjes en grieperig deze week. Toch alles gehaald.
 
Onderstaand een template in elkaar proberen te zetten. Dit is voor een fullbody schema die naast zware compounds ook voldoet aan kracht, massa en een aantal assists die vaak worden gemist binnen een fullbody.

Workout 1. 5x3 @ 85%
Workout 2. 5x5 @ 75%
Workout 3. 4x8 @ 65%
Progressive load +2.5kg

1.
Squat
Bench press
Deadlift
Pull ups

2.
Squat
Bench press
Bent over row
Clean and press

3.
Squat
Bench press
Romanian deadlift
Bent over row

Assists A/B/A, B/A/B 3x12
A. Calves, Glutes, Core
Biceps, Triceps, Shoulders
 
No Bull Full Body Training:[afbeelding niet meer beschikbaar] Why full body routines?[afbeelding niet meer beschikbaar]

Setting up a routine:

-Aim to train for 2-3 days per week with at least 1-2 days rest in between. Recovery is as if not more important than training!
-Some key variables to remember when starting this program are volume, frequency and intensity. You must adjust these based on your age, training experience and overall stress levels. Since each workout is very taxing on the nervous system it is important to do a routine that will not over train or lead to injury.

Full body routines:

The following routines offer overall balance with compound exercises being the base and assistance work thrown in to complete the workout.

Routine 1:
Option A

Back Squat: 3-5 sets of 5-8 reps
Romanian Deadlifts:3-5 sets of 5-8 reps
Bench Press: 3-5 sets of 5-8 reps
Wide Grip Pull up: 3 sets of 10 reps. You can do this classic back builder at home using
Calf raise: 3 sets of 12-15 reps
Planks/vaccuum pose: 4 sets of 30 seconds

Option B
Deadlifts:3-5 sets of 5-8 reps
Military press: 3-5 sets of 5-8 reps
Close grip bench press: 3-5 sets of 5-8 reps
Barbell curl: 3 sets of 10 reps
Wrist curl/hammer curl: 3 sets of 10 reps
Leg raise( on floor or on Roman chair): 4 sets of 12-15 reps

Routine 2:

Option A
Front squat: 3-5 sets of 5-8 reps
Incline press: 3-5 sets of 5-8 reps. Adjust the
Chin up/underhand row: 3 sets of 10 reps
Calf raise: 3 sets of 12-15 reps
Cable crunch: 4 sets of 10-12 reps

Option B
Leg press: 3-5 sets of 5-8 reps
Romanian deadlift: 3-5 sets of 5-8 reps
Dumbbell military press: 3-5 sets of 5-8 reps
One arm dumbbell row: 3 sets of 10 reps
Dumbbell curls(alternating): 3 sets of 10-12 reps
Weighted dips: 4 sets of 8-12 reps.

Here is an example of how you would implement this routine throughout the week:

Using Routine 1
Week 1
Monday- A
Wednesday-B
Friday-A

Using Routine 2No Bull Conclusion: dumbbells and barbells will get the job done! Thanks for reading.
 
Laatst bewerkt:
The Reg Park Way To Serious Size And Strength

If your goal is to develop a powerful physique that is every bit as strong as it looks, you can't do much better than to follow the example of three time Mr. Universe, Reg Park. Arnold Schwarzenegger often refers to Reg Park as his childhood idol and the greatest inspiration and influence on his own bodybuilding and life successes.

In this article we'll take a closer look at Reg's training philosophy and cover his very popular and highly effective 5x5 program as well. Even if you don't care about getting bigger, if you want to develop a lean and strong physique, Reg is the man to emulate.

image001.jpg



stronger

Many people training today separate hypertrophy training from strength training. They think that when focusing on getting bigger, one should focus on the muscle not how much weight one is using. This explains why today's bodybuilders are nowhere near as strong as the old school bodybuilders like Reg Park.
Reg didn't separate strength training from bodybuilding. He believed that in order to get bigger, you must get stronger. Heavy weight training equals more recruited muscle fibers, which equals more muscular growth. The only difference, says Reg, is that the pure strength trainer shouldn't increase caloric intake to avoid putting on size, while the bodybuilder should ramp up high quality nutrition in order to pack on more size.



Reg believed in spending time on exercises that produce the maximum return. The cornerstone of his training was a healthy diet of squats, deadlifts, and bench presses, which he called the primary strength exercises. Secondary or supplementary exercises were cleans, high pulls, and clean and presses.

Personally, I'd replace the bench press with the standing military press, and throw in some pull-ups or bent over rows to balance the upper body. Regardless, Reg knew what he was doing, and had the results to back it up. Most trainees won't go wrong with a focus on the three primary lifts. Once you get your bench up to 300 pounds, and your
squat and deadlift up to 400 pounds, you'll notice a big difference in how your physique looks.

image003.jpg




The result of a healthy diet of squats, deadlifts, and bench presses.


If you don't want to get bigger, just keep your calories in check. For most trainees, worrying about getting too big is like worrying about making too much money. There are better problems to focus your attention on. Build a strong foundation on the three primary exercises, then add some supplementary exercises to round out your program and keep progress coming.



If you've ever had a lower back injury, you know how important the lower back is to overall strength and power. We generate a lot of power from our backs and just because we can't see it in the mirror doesn't mean that it's not important.
Many trainees avoid doing any direct lower back work, because they don't want to strain their back. Then, ironically, they get lower back pains. The bottom line is if you have a weak back, you have a weak body. To avoid lower back pain and to build a strong and powerful physique, Reg believed that all training should include prone hyperextensions to keep the lower back strong and healthy.

Most gyms have hyperextension equipment, and if you're lucky your gym has Louie Simmons' reverse hyper machine. Start with a couple sets of ten with your bodyweight and then start adding weight. Progress slowly and carefully. You're not trying to set a PR on the hyperextension by seeing how much weight you can use for one rep, you're using it as a preventive measure to avoid lower back injuries and keep your back strong and healthy.

image005.jpg


The Louie Simmons reverse hyperextension machine


After a few weeks of lower back work, don't be surprised if you notice a strength increase on overhead presses, deadlifts, and squats. Especially if you haven't done any direct lower back before.



According to Reg, an effective training program focuses on increasing confidence. You should feel strong, empowered, and ready to take on the world after each workout. If you feel weak and defeated, then you're doing something wrong.

Imagine having a job in which you progressively work harder each month to make the same amount of money. Most people would find this absurd, and change jobs. Working smart means making more money for the sameamount of effort, or better yet, working less and making more.
Training is no different. Rather than going overboard and burning out, focus on the minimum training dose that'll produce the maximum result. You can always add more if necessary.

Reg also believed that training to failure too often is a big mistake. If you train to failure too often, and miss a lot of lifts, your confidence will plummet, and so will your strength and size. Gradual progression is the way to go rather than having the illusion that strength and size will come in leaps and bounds. Have a long-term approach and enjoy the process.



Reg was a big believer in self-analysis. You must take the time to find out who you are, and what you're capable of. He stated that if you worry a lot, then you'll find great benefit from training, as it'll help remove stress, and help you get a better handle on your life. You learn a lot about yourself through training that can help you in other areas of your life.

Trainees who make the mistake of compartmentalizing their training lives from the rest of their lives miss out on these lessons. We learn the power of discipline, perseverance, patience, and hard work from training. Carry over these skills into your business or job, and you'll benefit tremendously.

If you're strong in the gym but weak in your personal and professional life, then you're weak overall. Carry over what you've learned from effective training to other areas of your life and you'll experience the full benefits of training.



We live in a workaholic society, in which we think that more is better across the board. We feel it's critical to work longer hours to get ahead and make more money, thinking that we will be much happier only to want more after we make more.

Many serious trainees take this workaholic mentality into the training realm, not only training far too often, but also not recovering enough. The idea of taking an entire week off would be unthinkable to them. Regardless, training must be balanced with adequate recovery.
Reg believed that layoffs are important to build up reserves, and to allow the body to rest. Moreover, when you take some time away from training you can't wait to get back at it and have a renewed enthusiasm to push forward. Just as it is beneficial to take time off from work and enjoy a vacation it is critical to take a training vacation periodically.

When you take a layoff, don't even think about training. Immerse yourself in other activities and enjoy the time away from working out. Don't read training books and magazines all day and analyze your workouts. A mental break is just as important as a physical break.
Get a relaxation massage at the beginning of your layoff. Many trainees always ask for a deep tissue massage no matter what, but this generic approach isn't the way to go. Find a high quality bodyworker who can give you a personalized massage based on the state you're in. He or she will know what you need.



Most people think they know all about the 5x5 program, Reg's favorite strategy for packing on strength and size. Just pick a weight and use it for five sets. When you can do five reps on all five sets, add weight. Don't increase the weight until you can do five reps for all five sets. This allows for a gradual progression and an avoidance of burning out. Simple, right? Yes, but this isn't the 5x5 version that Reg used and recommended.

In Reg's 5x5 program, the first two sets are warm-ups, and the last three are the primary work sets. For example, if you're using 200 pounds for the primary sets on the military press, it would look like this: 160 x 5, 180 x 5, 200 x 3 x 5. When you can use 200 pounds for the last three sets of five, increase the poundage by five pounds on all five sets to take it to 165 x 5, 185 x 5, 205 x 3x5. Reg referred to the three primary sets as the stabilizer sets.

When you can do a given weight for three sets of five, you've locked that weight in, and are ready to move up. You can start with lighter weights for the first two warm-up sets, but make sure the poundage jumps from the first to the second set and from the second to the third set are the same. The first two sets are confidence-builders. Thus, if you feel tired on the first confidence-building sets, do one or two more to build up reassurance to attack the three primary sets.
Unlike many of today's bodybuilders that take very short breaks in between each set, Reg recommended 3-5 minute breaks to recover fully from each set. Also, focus on using as much weight as possible for each set, to acquire the greatest return on your effort.

Reg Park-Inspired 5x5 Programs

Option 1: (Two sessions per week, for busy people or trainees with poor recovery)

Monday

Hyperextensions 3x10 (one minute breaks)
A1. Standing barbell military press 5x5
A2. Barbell bent-over row 5x5
Take two-minute breaks in between each set of A1 and A2. Go back and forth until all of the sets have been completed.
Barbell squat 5x5 (three minute breaks in between each set)

Thursday

Hyperextensions 3x10 (one minute breaks)
A1. Weighted dip 5x5
A2. Weighted pull-up 5x5
Take two-minute breaks in between each set of A1 and A2. Go back and forth until all of the sets have been completed.
Barbell deadlift 5x5 (three minute breaks in between each set)
Option 2: (three sessions per week, for trainees who have more time and adequate recovery)

Monday

Hyperextensions 3x10 (one minute breaks)
A1. Standing barbell military press 5x5
A2. Barbell bent-over row 5x5

Take two-minute breaks in between each set of A1 and A2. Go back and forth until all of the sets have been completed.

Barbell squat 5x5 (three minute breaks in between each set)

Wednesday

Hyperextensions 3x10 (one minute breaks)
A1. Weighted dip 5x5
A2. Weighted pull-up 5x5

Take two-minute breaks in between each set of A1 and A2. Repeat until all of the sets have been completed.

Barbell deadlift 5x5 (three minute breaks in between each set)

Friday

Hyperextensions 3x10 (one minute breaks)
A1. Incline barbell press 5x5
A2. Dumbbell renegade row 5x5

Take two-minute breaks in between each set of A1 and A2. Repeat until all of the sets have been completed.

Barbell squat 5x5 (three minute breaks in between each set)

Option 3: (3x per week for advanced trainees who have great recovery abilities)

Monday

Hyperextensions 3x10 (one minute breaks)
Barbell military press 5x5
Weighted pull-ups 5x5
Barbell squat 5x5
Romanian deadlift 5x5
Barbell curl 2x5
Close-grip bench press 2x5
Calf raise 3x12

Wednesday

Hyperextensions 3x10 (one minute breaks)
Bench press 5x5
Barbell bent-over row 5x5
Power clean 5x3
Barbell deadlift 5x5
Dumbbell curl 2x5
Weighted dip 2x5
Calf Raise 3x12

Friday

Hyperextensions 3x10 (one minute breaks)
Dumbbell clean and press 5x5
Weighted pull-up 5x5
Barbell squat 5x5
Dumbbell lunge 5x5
Barbell curl 2x5
Close-grip bench press 2x5
Calf raise 3x12

Take one-minute breaks in between each exercise and three-minute breaks in between each set.
 
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