The Workout Basics You’ve Been Missing.

Want to build strength and muscle with simple program?

All you will need is the following:

  • Spreadsheets (easy to write out and record progress)
  • Calculators (to workout of % of 1RM)
  • 45-60min Training Time
  • The Desire To Succeed

Below is a series of reps/sets with their desired % of 1RM (1 rep max) for starting weight that would be used (this might seem low on the outset but as you progress and add weight you will be glad your started out slightly lighter) and a list of exercises.

  • 8×3 – 85%
  • 6×4 – 80%
  • 5×5 – 75%
  • 4×6 – 70%
  • 3×8 – 65%

*A more experience lifter will start anywhere from 2.5-5% higher than the suggested % of 1RM, so 8×3 @ 87.5 – 90%.

  • Back Squat, Front Squat, Overhad Squat
  • Bench Press, Incline Bench Press, Weighted Dip (bar or dumbbell)
  • Deadlift, Deficit Deadlift, Double Overhand Deadlift, Snatch Grip Deadlift
  • Overhead Press, Behind Neck Press, Dumbbell Press (neutral grip, clean grip, snatch grip)
  • Bent Over Row (overhand, underhand) , Weighted Pull/Chin Up,Single or Double Arm Dumbbell Row, Upright Row

With these you will be able to build a solid base of strength and mass easily. The best part is you can use them in various ways, the suggestions I will give you today are not gospel, they are only a few of the potential combinations that I have used with success so far.

I will be honest, these suggestions haven’t worked for everyone, I have had to change various things such as TUT, rest periods, weight progression, rep progression and much more for each specific individual, but what I will teach you today has had the most consistent results, with the majority of people.

Lets say you’re training 3 time days per week, above you have 5 different rep ranges and each rep range will give you a slightly different stimulus and result.

  • 8×3 – Strength
  • 6×4 – Strength
  • 5×5 – Strength/Hypertrophy
  • 4×6 – Strength/Hypertrophy
  • 3×8 – Hypertrophy

Now to build strength and mass equally you might do well to choose the following rep ranges that you will use for each day:

  • 8×3 – Strength
  • 5×5 – Strength/Hypertrophy
  • 3×8 – Hypertrophy

These rep ranges will stay consistent throughout the week but the chosen exercise will differ, this makes training a lot more fun and incredibly productive as you’re stimulating the muscles through varying training methods.

The you will need to assign one of the given compound movements above for each rep range on each day. I have used the following exercises: Back Squat, Weighted Dip & BNP, Deficit Deadlift & Weighted Chin. These offer a full body workout with a decent amount of balance. there will be a note on assistance movements later.

This is a full body workout. Below you will see how the exercises stay the same but the reps change on a daily basis, this will allow an good balance of strength progression with gaining respectable amounts of lean mass too. I would also suggest that you use your rest days as ‘active recovery’ by doing 30-45min of moderate cardio and some mobility work, this does not mean full out sprints, simply enough to get your heart working and build up a decent sweat.

  • Monday – Day 1 – 8×3 Back Squat, 5×5 Weighted Dip & BNP, 3×8 Deficit Deadlift & Weighted Chin + 1/2 Accessory Exercises.
  • Tuesday – Active Recovery Day: 30min CV 30min Mobility
  • Wednesday – Day 2 – 8×3 Weighted Dip & BNP, 5×5 Deficit Deadlift & Weighted Chin 3×8 Back Squat + 1/2 Accessory Exercises.
  • Thursday – Active Recovery Day: 30min CV 30min Mobility
  • Friday – Day 3 – 8×3 Deficit Deadlift & Weighted Chin, 5×5 Back Squat, 3×8 Weighted Dip & BNP + 1/2 Accessory Exercises.
  • Saturday – Active Recovery Day: 30min CV 30min Mobility
  • Sunday – Complete Rest Day

In terms of how you would progress the weights it’s pretty simple. If you hit all of the desired reps with good from then you can add a total of 2.5kg to your upper body movements and 5kg to lower body movements. If you miss a rep or feel your form wasn’t solid and your TUT was lacking* then stick on that weight for another week and attempt it again, if you still don’t get it then perhaps it’s time to change up the exercise and start building that up instead, this holds true for every exercise because you will only progress so far before you hit a proper plateau.

What about accessory work?

A good question, I have the following advise on that subject.

A nice simple rep range of 10,8,6,20 one 1 or 2 movements as a super set will be more than enough to help bring up those lagging areas that might not have had quite enough stimulation from the compound movements. These are some potential exercises you might use:

  • Hamstring Curl, Lunge, Kettlebell Swing, RDL
  • Cable Fly, Lateral Raise, Y-Press
  • Reverse Fly, Shrug, Face Pull
  • Bicep Curl or any variation, Tricep Push Down or any variation
  • Ab Roll Out, Leg Raise, Crunch, Windmill, Russian Twist

The possibilities for your choice of assistance work are only limited by your knowledge. If you’re stuck go and see the google-monster, it will help you find plenty of variation, but remember these are best used as EXTRA if you have time, they shouldn’t form the bulk of your workout, this is why I say 1-2 is enough.

*I have not mentioned much on TUT (time under tension) but aiming for a 4 second Eccentric, 1 second Pause, 1 second Concentric and another 1 second Pause should be adequate for now. You might have seen it written like this in some books: 4-1-1-1.

There are endless possibilities when it comes programming workouts, depending on your goal you might require more CV than just 30-45min on the days in-between your full body workouts.

Use this to help you stave off boredom and make the progress you deserve.

Bye Bye,

Ross

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