Lacking direction for gym related targets?
Here are some to consider hitting if you’d like the fleeting respect of people you’ll never see again mias social media.
Barbell Curl 0.50xBW x20reps
Press – 0.75xBW x20reps
Pull Up – Bw x20reps
Bench Press – BW x20reps
Squat – 1.5xBW x20reps
Deadlift – 2xBW x20reps
Why are barbell curls in there, surely there are better movements to do?
My answer is as follows:
Because why not 😂
These are simply arbitrary goals that will yield a decent benefit to many people.
The loads are not astronomical, in fact all of the above are pretty reasonable unless you’re very weak.
If you are very weak then they’re the ideal goals for you because they will rid you of said weakness.
How you program to achieve these is up to you.
My suggestion is to train 3 days per week with a different focus lift on each day.
Monday – Day 1 – Deadlift & Curl
Wednesday – Day 2 – Bench Press & Pull Up
Saturday – Day 3 – Press & Squat
Being able to hit all the above for 1 solid set of 20 will be quite satisfying, if you wish to extend this goal for a little more bang for your buck try to achieve 2 working sets of 20 at the target weights.
When you can do that you’ll have built a good foundation of strength and potentially muscle as well (provided your nutrition supports it).
For accessory work pick 2-3 movements for your posterior chain, things like Loaded Carries, Reverse Hypers, Good Mornings, Reverse Flies & Tricep/Calf/Grip work are all good, 2-3×10-15 for these work well.
For the 20rep goal, establish the end goal loads.
Once you know these you work backwards to sensible starting weights (perhaps 50% of the end weight).
Here is an example based on my on BW rounded up for easy maths:
Barbell Curl 0.50xBW = 40kg /2 = 20kg start
Press – 0.75xBW x20reps = 60kg /2 = 30kg start
Pull Up – Bw x20reps = 80kg* /2 = 40kg
Bench Press – BW x20reps 80kg /2 = 40kg start
Squat – 1.5xBW x20reps 120kg /2 = 60kg start
Deadlift – 2xBW x20reps 160kg /2 = 80kg start
*For the pull up you’d use band if required, or personally I’d just start off doing lower reps and building on them until I hit 20 unbroken.
All decent starting loads that are very achievable.
Warm up set wise you won’t need much, perhaps 1-2×20, then crack on with the work.
For the working sets you’ll be having that set to 1 for the time being, aim to add load each session you successfully hit 20reps in your woking set.
E.G – Press – 0.75xBW x20reps = 60kg /2 = 30kg start
30kg x20 = +2.5kg
32.5 x20= +3.5kg
35kg x13 = stay at this load and aim to get 1-2 more reps and repeat until you hit 20.
Once you hit the end weight goals add in a second working set at that weight, if you hit the reps first try then it’s time to set a new goal, if not work on that until you hit 2×20 – working sets.
May your 2020 be filled with progress & success.