Boring but Brilliant

Want to gain some strength & size?
 
Need a protocol to follow?
 
This simple little suggestion will help you.
 
– Hit a movement every 3-5 days
– Work up to a heavy-ish 3, 5 or 7TRM (no poor form)
– 3 movements per session (Main, Accessory, Isolation)
– After you’ve hit a top set back off to 70% of that.
– With the 70% do 50 reps in as few sets as possible
– Track your numbers in a training diary
– Repeat for at least 6 months and enjoy the gains.
 
Here is how you might set up the days like.
 
Day 1 – Hinging/Pulling Patterns
Day 2 – Pressings Patterns
Day 3 – Off
Day 4 – Squatting Patterns
Day 5 – Off
Repeat the above 5 days cycle.
 
Now for the TRM’s based on the above days.
 
Day 1 – Hinging/Pulling Patterns 5TRM
Day 2 – Pressings Patterns 3TRM
Day 3 – Off
Day 4 – Squatting Patterns 7TRM
Day 5 – Off
Day 1 – Hinging/Pulling Patterns 3TRM
Day 2 – Pressings Patterns 7TRM
Day 3 – Off
Day 4 – Squatting Patterns 5TRM
Day 5 – Off
Day 1 – Hinging/Pulling Patterns 7TRM
Day 2 – Pressings Patterns 5TRM
Day 3 – Off
Day 4 – Squatting Patterns 3TRM
Day 5 – Off
 
Repeat the above 15 day intensity waving cycle and aim for either a slightly higher TRM or hit the same TRM weight you did before and try to hit the 70% back off of 50reps in less sets.
 
You may have a session that looks like similar to this one.
 
A1 – Deadlift (main)
B1 – Pull Up (accessory)
C1 – Barbell Curl (isolation)
 
Personally I’d recommend keeping the main movements until you find progress stalling, the accessory.isolation lift would do well to stay for 3-6 sessions then change them up a tad.
 
None of the above is rocket science, however it is effective if you give it enough time and have faith in the process.
 
One key element is to record what you’re doing as that will allow you to see progression.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s