My goal

My goal
Captain America

Wednesday, 19 October 2011

my new workout routine - full body, 1 set per muscle group

here's my current workout routine with results and exercise descriptions and links:

i do a full body (alternating upper/lower) workout twice a week (WXXWXXX [W = WORK, X = REST]), based on the Chest, Hams, Back, Quads template:

what is special about this workout is that i only do 1 set for each muscle group/exercise. this is called Low Volume Progressive Intensity Training:
Many scientific studies demonstrate one set is almost effective as multiple sets, if not just as effective in strength and muscle hypertrophy (Starkey, Pollock, et. al. 1996). These studies have been criticized for using untrained subjects. Hass et. al. (2000) compared the effects of one set verses three sets in experienced recreational weightlifters. Both groups significantly improved muscular fitness and body composition during the 13 week study. Interestingly, no significant differences were found between groups for any of the test variables, including muscular strength, muscular endurance, and body composition.
one thing is for sure about this program: you don't run the risk of overtraining. i was working out for 2 hours at a time prior to this program and was primarily working out my upper body. with this LVPI training i'm working out my whole body and in half the time and at the end of the workout my muscles feel just as tight as they did when i was working out for 2 hours.

i'm incorporating "high reps for hugeness" into the workout, except i'm going to do 12 instead of 15 reps. this means that i do 12 reps for each exercise. if i dont make 12 i do rest-pauses until i make it to 12. when i make it to 12 without a rest-pause, then i up the weight next time.

todo: compare the effectiveness of this with drop sets.
says rest-pause is preferred, but drop sets are better for smaller muscles like biceps and shoulders.

UPDATE 20111031
i just found out that doggcrapp (DC training) workouts use LVPIT (1 set per muscle group) =)

i'm going to start stretching after each exercise, 60 seconds:

slow negatives:
"Reps are to be performed with a controlled explosive positive and controlled negative. Dante recommends a minimum 2-3 second negative on compound movements, for isolation slow it even more to 4-5 seconds"

* rotate exercises, e.g.

- tuesdays: smith seated military press
- saturdays: smith upright row

- tuesdays: flat bench
- saturdays: lever peck deck fly OR flat db press

upper chest

- tuesdays: incline bench bb
- saturdays: incline bench db


- tuesdays: flat bench bb shoulder width grip
- saturdays: flat bench bent bar

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