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Mike Mahler - Combination training

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StevenG

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Na wat zoeken kwam ik bij deze combination work-out uit.. kracht en massa toename zijn de hoofdpunten. De hele uitleg is te vinden op Bodybuilding.com - The Future Of Bodybuilding! Huge Bodybuilding Site.
Wat denken jullie van dit schema? Ik heb het nu 1 week geprobeerd en de trainingen zijn toch naar de korte kant vind ik (30min) zeker de 3x3 training was erg kort.. dus heb ik er nog wat abs en cardio bij gedaan..


Okay, now that you have a clear idea of what the combination program is all about, lets go over a sample regimen for you to put into action right away.


Monday: 5x5



A-1: Standing Barbell Military Press
A-2: Weighted Pull-up or Lat Pulldown

Do a set of A-1 and then take a one-minute break before doing a set of A-2. Take another one-minute break and then repeat another set of A-1. Continue in this fashion until all of the sets have been completed.


B-1: Barbell Deadlift
B-2: Hanging Leg Raise

Do a set of B-1 and then take a one-minute break before doing a set of B-2. Take another one-minute break and then repeat another set of B-2. Continue in this fashion until all of the sets have been completed.

Click Here For A Printable Log Of Monday.

At first glance the program looks pretty easy. Trust me it is not and there is a reason why you are only doing a few exercises. The volume adds up quickly and when it does fatigue will become a factor. Thus, we want to focus on compound exercises that will provide the greatest benefit.

Forget about isolation work, as we do not want to major in minor things. Compound exercises such as deadlifts and Standing Military presses will do more for your overall strength and physique enhancement than curls and pushdowns.

Regarding the exercise selection, standing presses and weighted pull-ups result in a complete upper body workout. Every muscle in the upper body is hit including the chest and it is done in a very efficient manner.

Do not add any other exercises. For the lower body portion, we are going to focus on the Barbell Deadlift. The Deadlift works the quads and hamstrings and is a strenuous exercise, which is why we are pairing it with hanging leg raises. In addition to not be strenuous, hanging leg raises will help loosen up the lower back which often gets tight from deadlifting.


Wednesday: 3x3



A-1: Incline Barbell Press
A-2: Barbell Bent-over Row

Do a set of A-1 and then take a 90-second break before doing a set of A-2. Take another 90-second break and then repeat another set of A-1. Continue in this fashion until all of the sets have been completed.


B-1: Barbell Full Squat
B-2: Double Dumbbell Swing (shown with kettlebells) or Barbell Romanian Deadlift

Do a set of B-1 and then take a 90-second break before doing a set of B-2. Take another 90-second break and then repeat another set of B-1. Continue in this fashion until all of the sets have been completed.

Click Here For A Printable Log Of Wednesday.

For the 3x3 workout we are going to focus on using more weight for building more strength than the 5x5 day. The Incline press is a great exercise that combines the benefits of the bench press and the Military press. Great exercise for sitting back and loading up the weight as much as possible. The barbell bent over row is a powerhouse exercise for the back and balances out the pressing from the incline press.

Many trainees make the mistake of doing way too much pressing and not enough pulling. We want balanced strength and development.

For the lower body we are going to build some serious strength with the most effective mass builder for the legs the one and only Barbell Squat. Rather than stop at parallel, go rock bottom or as far as you can.


We are going to balance the squats with Double dumbbells swings for the hamstrings. This is an explosive move that really works the hamstrings and all of the other areas that you cannot see in the mirror known as the posterior chain. If you are not familiar with the swing, then do Dumbbell Romanian Deadlifts. If you are not familiar with that, then look it up or get a trainer to show you how to do it.


Friday: HIT


Thank God it is Friday and the good news is you are only doing one set per exercise. The bad news is you are doing one very hard set per exercise. Oh well, the workout will be over in less than a half hour and you can celebrate a great week of training at happy hour.

Do a few warm-up sets for each exercise before going for the "money set." Warming up is an individual thing and in many ways is more of a confidence builder than anything else. No need to do an excessive amount of reps. Just get warm and ready to go. To illustrate, here is a sample warm-up for a Barbell Deadlift set of 315 for 10 reps:

135x5, 225x5, 275x3, 315x10

The last thing you want to do is waste energy and build fatigue on warm up sets. Get it done and move on to the money set. Here is a sample HIT workout:


Barbell Floor Press 1x6
Barbell Bent-over Row 1x6
Standing Dumbbell Military Press (shown seated) 1x5
Lat Pulldown or Weighted Pull-up 1x5
Barbell Squat 1x8
Barbell Romanian Deadlift 1x6

Click Here For A Printable Log Of Friday.

Keep the rep range between six and twelve. Start with a weight that will take you to your limit at rep six. Work on taking that weight to twelve reps over time. When you can complete twelve reps, add five pounds.

The order of the exercises is up to you. Some trainees like to do Squats and deadlifts at the beginning of the workout in order to get the most strenuous exercises out of the way early in the workout. Others find that the upper body exercises have a tonic effect and ramp up focus for the harder exercises. Experiment and find out what works for you.

Also, you may find that you are better off with fewer exercises such as:


Barbell Military Press 1x6
Barbell Bent-over Row 1x6
Barbell Deadlift 1x6
 
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N1no

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De link naar de site is niet goed...
 

Leeman

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ik denk dat t wel de moeite waard is..maar ligt eraan hoe je in verhouding bent natuurlijk. als je spiergroepen heb die achterliggen dan weet ik niet of je met 3x3 het daar kan bijtrekken.
 

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