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Break your pattern

7 day weeks are overrated.
 
Especially for training.
 
Morning All,
 
When it comes to frequency of training we know that we should be hitting each muscle group or movement at least twice per week.
 
You can also look at this from the standpoint of hitting the muscle or movement every 3-5 days.
 
Most people do this by running on a 7day week, which is fair enough, most people have lives after all.
 
That said, there is a more interesting way.
 
Our body is a clever thing, it will begin to remember the pattern we adopt and as such we may unknowingly sabotage our progress.
 
Have you ever though about a rolling routine for your training?
 
Now if you have no training restrictions and can train on any day then a simple 4 day split of; Pull-Push-Legs-Rest-Repeat will work very well.
 
If you are constrained to the 7 day week fear not, you can still utilise a rolling training program while hitting the optimal frequency of every 3-5 days (2 exposures in a 7 day period), you just won’t train the same workout each time.
 
Say you have only 4 days a week to train:
 
Monday, Tuesday, Thursday & Saturday
 
If you use the split above it might look like this:
 
Pull, Push, Legs, Pull – Week 1
Push, Legs, Pull, Push – Week 2
Legs, Pull, Push, Legs – Week 3
 
You can see it’s a three week rotation and you’re hitting each muscle every 3-5days while also not doing them on the same day of the week, meaning some extra mental stimulation as well.
 
You also have to factor in exercise crossover.
 
^^ Deadlift & squat for example, both hit the legs and posterior chain. Perhaps you have get ups as a warm up & prowler on Leg day as a finisher, these also hit the upper body isometrically, make sense?
 
As you can see there is no lack of logical structure here.
 
Something what would be very useful is perhaps having 3 distinct workout options (think same but different), so that each 3 day block of training hits the same muscle/movement actions just with different variations of the same exercises.
 
Then you’d set yourself the task of doing each 3 day mini cycle 6-8 times, progressing by a doing weight, sets or reps as needed.
 
That would mean you have a solid program that will last anywhere from 18-24 weeks.
 
Talk about forward planing for long term gains.
 
Here is an example of different movements you may use (I will give you 3 main lifts & variations per day) –
 
Pull –
Deadlift
Deficit Snatch Grip Deadlift
Block Pull
 
Push –
Standard Grip Bench Press
Close Grip Bench Press
Incline Press
 
Legs –
Squat
Front Squat
Hack Squat
 
This is with the main lift, I’d then advise perhaps 2-3 accessory lifts, erring on the side of 2 as over the years I’ve found less is more.
 
Guess what, you can also have different options for each of the accessory movements as well, talk about variety planned in to a specific goal.
 
Now this might seem like a lot of effort, however it works, it works well to be honest, it works best when combined with optimal nutrition (calories set accordingly of your goal).
 
Give it some thought, if you can’t cray it yourself feel free to ask for some help on here.
 
Enjoy,
Ross
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A squat-less routine?

It’s well known that not everyone likes to squat.
 
While the squat is a key movement pattern that should be in a training routine, you can create one without.
 
Not my personal choice but it’s 2017 so let’s cater for those who don’t want to squat or might not be able to, for what ever reason.
 
What can you do?
 
– Hinging
– Pressing
– Pulling
 
Let’s look at how those would make up a workout.
 
It’s worth noting that you will still build some good legs without squats, however the squat is an incredibly athletic movement and at least one session per week would be good.
 
Okay, let’s put together a squat-less routine.
 
Day A –
 
A1: Snatch Grip Deadlift from Deficit 8×3
B1: Press 10×5
B2: BB Row 10×5
C1: Dips 4x Fail
 
Day B –
 
A1: Clean Grip Deadlift from Floor 6×4
B1: Incline Press 6×8
B2: Pull Up (weighted if necessary or pull downs) 6×8
C1: Curls 4×8-12
 
Day C –
 
A1: Snatch Grip Deadlift from Blocks (mid shin) 4×6
B1: Close Grip Bench 8×6
B2: DB Row 8×8
C1: Face Pulls 4×12-15
 
Day X – Optional
 
A1: Hill Sprint 5-10×60 seconds
B1: Prowler or Sled Drag 5-10x20m
C1: Loaded Carry 5-10x20m
 
Here is how it might look if put in to a weekly workout structure – 7 day split:
 
Monday – C
Tuesday – B
Wednesday – Off
Thursday – X
Friday – Off
Saturday – A
Sunday – Off
 
If only A/B/C used then pick three days per week to train at your convenience using the order C-B-A.
 
You will notice the varied levels of deadlift will place different emphasis on quad/posterior recruitment, the addition Day-X would further help leg development and conditioning.
 
In your warm ups some form of squatting movement patter would be personally advised so you still get the expose to the pattern, maybe some light goblet squats for example, just for good measure.
 
Remember that all good programs have at least one day of squatting, this is an option for those who truly detest squats and is a last resort.
 
Enjoy,
Ross

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