madman911

I haven't posted in a while, so I figured I'd share my latest training program since it seems to be working really well for me. I'd describe what I'm doing as a sort of marriage between dual factor training and Scivation's Tri-phase system. I took the ideas I liked from both systems and melded them into a brutal method that entails a three-week progressive increase in both intensity and volume.

All major bodyparts are hit 2X per week, with workout 1 having a strength/power focus, and workout 2 being volume/hypertrophy focused. By week three, I am really pushing my limits, and that's what it's all about. I'll take week 4 as a deload if I think I need it. The cycle then begins again, attempting at least a 10% increase in weights from the beginning of the previous cycle.

This is the most intense program I've ever designed, but it is doing the trick - my strength has shot up and it's producing mass gains nicely. I'm also incorporating 20-40 minutes of low intensity cardio on lifting days, how much I do depends on how clean the diet has been... 20 minutes on clean days (that's 90% of days) and 40 minutes the day of or after a cheat meal.

Here's how it shakes down (I switch up the lifts a bit for each new cycle, these are just examples):

Monday, upperbody - Power

Bench press
Incline smith bench press (55-60 degree incline)
Pec deck
Low isolateral row machine
Weighted pull-up
Seated cable rows
Plate-loaded shoulder press
Dumbbell shrugs

Increase weights each week to stay in rep ranges as follows
Week one: 3x6-8
Week two: 3x4-6
Week three: 3x2-4

Tuesday, lowerbody - Power

Squats
SLDL
Leg press
Standing single-leg curl
Calf press

Increase weights each week to stay in rep ranges as follows
Week one: 3x6-8
Week two: 3x4-6
Week three: 3x2-4

Wednesday, arms - Hybrid approach

Barbell curls - Power
Seated incline curls - Volume
Hammer curls - Volume
Close-grip bench press - Power
Rope press down - Volume
Cambered bar french press - Volume

Thursday, upperbody - Volume

Incline dumbbell bench press
Flat dumbbell fly
Decline barbell bench press
Bent over row
Wide-grip pulldown
High isolateral row
Dumbbell shoulder press
Side lateral raise
Front raise
Rear raise
Barbell shrugs

Increase volume each week; attempt to increase weight, even if just slightly:
Week one: 3x8-10
Week two: 4x8-10
Week three: 5x8-10

Friday, lowerbody - Volume

Squats
Barbell lunges
SLDL
Lying leg curls
Leg extensions
Standing calf raise

Increase volume each week; attempt to increase weight, even if just slightly:
Week one: 3x8-10
Week two: 4x8-10
Week three: 5x8-10

__________________
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IMPC 2006 Novice Division Champ
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DJSTARER

looks great to me Madman. But then again, i train similarly most of the year (just slightly more intense), so i'd be an idiot to say otherwise.

A lot of people believe taking ideas from two different routines and bringing them together does the opposite of what you want. They say you are getting the benefits of neither routine, and should stick with the principles found in just ONE.

I'm big into mixing routines ("bastardizing" says Dave Tate), so against popular belief... it does work.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition