Training, Part 2

 

Earlier in this blog series, I spoke on how a trainee should organize their training schedule. While that schedule will work well for multiple months, eventually progress will slow to a halt, either because your body needs a break from the same exercises, or due to burnout. It’s at this point that the best course of action is to reorganize your training.  There’re a few ways a lifter can do this, first being increasing the volume of training. Volume refers to how many sets you complete per muscle group. For example, if you’re doing six sets of chest per week, you could increase that to eight sets of chest. This applies to all muscle groups. Another way to change your training is by increasing intensity. For example, if you’re stopping your set 5-8 reps away from failure, you could decrease that to 3-1 reps away from failure. The final way to add variety to your workouts is to either change the exercises, or work out more days per week.  I’ll illustrate these principles by using the program from the last training schedule, and then showing how I would change it for more variety/intensity.

Monday - Leg Day (Quads, hamstring, and calves)

            Barbell Back squat – 3 x 10

            Machine Leg extension – 3 x 10

            Machine Calf raises – 2 x 10

            Machine hamstring curls – 3 x 10

Monday, After Reorganization - Leg Day (Quads, hamstring, and calves)

            Barbell Back squat – 4 x 8

            Machine Leg extension – 5 x 12

            Machine Calf raises – 5 x 12

            Stiff leg deadlift – 2 x 12

            Machine hamstring curls – 3 x 10

 

Wednesday – Pull day (Back and Biceps)

            Deadlift – 3 x 10

            Lat Pulldown – 3 x 10

            Cable Row – 3 x 10

            Dumbbell Bicep Curl- 3 x 10

 

Wednesday, After Reorganization – Pull day (Back and Biceps)

            Barbell Bent Over Row – 4 x 12

            Lat Pulldown – 4 x 10

            Cable Row – 4 x 10

            Dumbbell Bicep Curl- 3 x 10

            Cable Bicep Curl – 4 x 12

 

Friday – Push Day (Chest, Shoulders, and triceps)

            Bench Press – 3 x 10

            Machine Chest fly – 3 x 12

            Dumbbell Shoulder Press – 3 x 8

            Dumbbell Lateral Raise – 4 x 12

            Cable Tricep Pushdown – 4 x 12

 

Friday, After Reorganization – Push Day (Chest, Shoulders, and triceps)

           Dumbbell Bench Press – 4 x 10

           Cable Chest fly – 4 x 12

Barbell Shoulder Press – 3 x 8

            Cable Lateral Raise – 4 x 12

            EZ Bar Skullcrusher – 4 x 12

            Cable Tricep Extension, Neutral Grip – 4 x 10

 

As you can see by these simple changes, a little bit of variety can go a long way. If you’ve been using the former workout plan, by switching to the latter, you’ll likely notice that the workout feels entirely different. I’d recommend easing into new changes and listening to your body. If your joints begin to hurt during the execution of any exercises, do some research and ensure that you’re performing the movement correctly. If pain persists, I’d recommend trying a different exercise.