Monthly Archives: March 2017
Gaming mass can seem tricky, however if you eat sufficient amounts (multiply your LBM by 17-19 for a calorie range) and get in enough volume and add weight where possible, then you should make progress over time.
This simple, tried and tested method will get you the extra muscle you desire.
Main Lift: Ramp to a heavy 2, 3 or 5RM for the day
Main Lift: 10×10 at 60% 1RM
Accessory Lift: 3×8-12
Accessory Lift: 3×8-12
If you were looking at how this might translate to a workout based on a 4 day split of Legs-Push-Pull-Off, here is an example.
*Example 1RMs of 100kg
A1 – Squat Ramp to 2, 3 or 5RM
B1 – Squat 10x10x60kg
C1 – RDL 3×8-12
C2 – Hamstring Curl 3×8-12
A1 – Press Ramp to 2, 3 or 5RM
B1 – Press 10x10x60kg
C1 – Close Grip Bench 3×8-12
C2 – Dips 3×8-12
A1 – Deadlift Ramp to 2, 3 or 5RM*
B1 – Bent Over Row 10x10x60kg
C1 – Chin Up 3×8-12
C2 – Face Pull 3×8-12
*Deadlift is the only lift where you don’t do it as the 10×10 due to it would be hard, the use of bent over row is a good alternative.
You might not hit the 10×10 straight away, fear not because that means you’ve picked the right weight, work until you hit 10×10, then take a deload week (just doing the ramp and accessory lifts), after this do either another block of 10×10 with more weight or 10×6 with 75% 1RM and feel the progress. You can then alternate between the two.
Physical healths popularity and importance has taken a sharp rise over the years. A lot of people are now more aware of how staying strong and conditioned is important for longevity, however there is a lag with the importance of mental health.
Keeping a strong mind is just as important as keeping a strong body, potentially more important because the body can’t live without the mind.
Let’s look at two simple ways you can immediately improve your mental strength.
1 – Learn to meditate.
You might picture a zen master sat in the arch of his pagoda, or perhaps sitting under the crashing waters of a waterfall but worry not, you don’t need to go to those extremes. Simply set aside 2-3 5-10min blocks of time each day to meditate.
People think meditation is the art of purging thought when intact it’s not, it’s about being able to see all your thoughts, slow them down, purge the negative ones and achieve a calm amongst the storm that is your mind. You won’t ever be absent of thought, merely more aware of them, or at least that’s the first steps.
As a mental image think of it like this; see each though as a car driving past, then try to slow them down to see the brand of car, then the people in the car, what they’re wearing and so on. This will help you calm your mind and learn focus. You might even find a thought you never knew you had and have an epiphany.
2 – Take a walk and surround yourself by nature.
Yep, nature. Trees, rivers, foliage, animals, the works. Getting away from the modern concrete jungles and stepping in to a place removed from it all will help you relief see undated stress. Try and have at least one walk like this every day.
Both of the above will help you reduce stress levels (lowering cortisol), this will not only help you mental health but also your physical health as well.
There are endless workout options on the interwebs, this one is just one of many however it will give you a nice balance between lifting heavy, getting in your volume and easy planning.
Ideally you will work it as a 3 on 1 off rotation, this is because it makes it easier to track.
You will be using the Heavy-Light-Medium System which gives you a max effort day, a high volume day for pump/restoration and then a moderate volume day with a decent weight.
Here are the rep ranges you’ll be hitting per workout:
- Heavy – 25 reps at 85%+ of 1RM
- Light – 100 reps at 60% of 1RM
- Medium – 50 reps at 70-80% of 1RM
Those are the rep goals you will go for on your main/accessory lifts, you can hit them with what ever rep/set parameters you choose (more on this later) – deadlift is a bit different due to it’s taxing nature at the suggested loads above, the guide is as follows:
- Heavy DL – 6 reps
- Light DL – 24 reps
- Medium DL – 12 reps
You will break the workouts in to A Pull-Push-Legs Split and hit 3 movements per workout, you’ll see why only three shortly.
The rotation of the 3-1 is where you change the rep scheme for the day, here is how it looks based on days:
- Deadlift – Heavy
- Press – Light
- Squat – Medium
- Deadlift – Light
- Press – Medium
- Squat – Heavy
- Deadlift – Medium
- Press – Heavy
- Squat – Light
- Cycle repeats at least once more before potentially changing exercises
As shown this is a 12 day cycle, so you will go through all the rep ranges for each lift within two weeks. If we take DL as the example, the first heavy day might be 200x6x1 and then 12 days later you would add some weight (any amount is good, from a fractional plate to a pair of 2.5kgs, just add some weight) it would be 205x6x1 and so on. The aim is to add a little bit of weight where ever you can.
If we look at the rep goals it begs the question, is that for one lift or all of them?
The answer is all of them for that day. So if you’ve got a 100 rep target that’s what you do on each lift, same goes for 25 and 50 reps – with the deadlift itself being less while it’s accessory movements follow the prescribed rep goal.
Here is how the workouts might look as an example based on the first three days listed above (keep the same movements for at least 2 cycles – 4 weeks – then you can change if you feel the need):
Pull Day: Heavy 25rep goal (6 on DL)
- Deadlift: 6x1x95%
- Bent Over Row: 5x5x85%
- Supinated Chin: 8x3x90%
Push Day: Light 100rep goal
- Close Grip Bench: 10x10x60%
- Overhead DB Press: 10x10x60%
- Dips: 5x20x60%
Leg Day: Medium 50rep goal
- Squat: 10x5x80%
- RDL: 10x5x75%
- Hamstring Curl: 5x10x70%
Get the idea?
All you need do is change the rep goal of the day and hey-presto, you have something easy to follow. Obviously you don’t need to use the example exercises or rep/set schemes above they’re just examples.
The main take away is the concept. Give it a go for 3 months and watch the progress happen.