MM2K
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long between warm-up sets, either. Just do another set in the time it takes you to get up, add more weight, and get back on the bench. Do about four of these warm-up sets, and then rest about three minutes before starting your work sets. My final piece of general advice regards failure. I talked about it during the first bench-press workout report, but I believe it's very, very important and can't be overemphasized. It seems self-explanatory, but there's more to failure than just stopping when the weight feels too heavy. Complete failure comes only when you've tapped into your hidden reserve of will and strength-and it may come a rep or two after your muscles tell you it's time to pack up and go home. A strong mind will always beat the body, no matter how strong the body is. Going to true, total failure is a great way to stimulate muscle growth. External Factors How much progress you make during this program involves a lot of things you can't control, like muscle length, number of fast-twitch fibers, neural efficiency, and all the things that fall under the category of genetics. However, there are a lot of things you can control. As I pointed out in the previous edition of this workout, muscle cells don't live in a vacuumthey're a part of you and share in whatever mistreatment you subject yourself to. If you party every night, continually do shooters of Jagermeister like it's New Year's Eve, 1999, and in general, abuse your body, your muscles aren't going to be able to respond properly, no matter how advanced a program you undertake. Muscle is hard enough to develop. Don't make things worse by not eating properly, not getting enough sleep, or abusing your body in general. Consistency is also vital. There are plenty of reasons not to train, so only when you make training your number one priority will you be able to make progress. I'm not saying give up every semblance of a normal life, but just say to yourself, "Training, at least for this period of time in my life, is the most important thing." This will give you enormous willpower and allow you to rearrange your lifestyle, so you can hit the gym. And it's not like I'm asking you to go to the gym every day: this workout, when followed to a "T." will put you in the gym only four days a week, for an hour at a time. Piece of cake.
The Split
Even though this is a program designed to improve your bench press, it certainly doesn't neglect the rest of your body. After all, bodybuilding is all about balance, and a program devoted entirely to the bench press at the exclusion of other body parts would be ridiculous. This program accounts for all body parts, but it does require you to make some modifications to the way you normally train. First of all, the program is essentially based on a "push-pull" philosophy. For instance, you'll work all the muscles that push, like chest, shoulders, and triceps, together on the same day. Conversely, you'll work biceps and backmuscles that "pull"together on the same day. The reason for this split is plain old American common sense. It allows more time for the "types" of muscle to recuperate between workouts. Say, for instance, you worked biceps and shoulders together, in effect you're mixing a "push" muscle and a "pull" muscle. The next workout would probably group chest, triceps, and back, again mixing pull and push muscles. You'd be using some of the same muscles two workouts in a row! After all, a chest workout involves shoulders, too, and a back workout involves biceps, regardless of how well you "isolate" a muscle group. Hence, my push-pull split: it gives you more recovery time. As far as legs, I've placed them with the "pull" or back and biceps workout, simply because that workout's shorter. One additional note on legs, though. You'll work them only once a week. That's right, once a
week. Now, I know some of you squataholics are feeling the icy embrace of panic right now, but trust me, you won't atrophy during this seven-week program you'll grow! Why have I given you only one leg workout a week? Well, the legs are made up of such large muscle groups that working them is so taxing on the body that it may actually take away from gains you might make in your bench press. Make no mistake about it, this workout, although it involves a low volume of work, is extremely intense! Many of you employ very different workout schemes, perhaps working each body part three times a week or maybe only once a week. If either situation is the case with you, this workout will take some getting used to. In most workout programs, you trash a muscle completely and then let it rest. Generally, very little thought is given to the amount of time between workouts. However, the more frequently you perform a lift, the smaller the increases in resistance, and the more likely your body can adapt to come back stronger each time. This bench program is based on small incremental increases in weight. Instead of trying to slap on an additional ten pounds each workout, you'll add weight gradually, making for a smoother, more realistic (and ultimately more effective) increase in poundages and strength. The original program provided a series of two-day split options for training. I'm now much less inclined to give you a choice. i now know what works best for this programit's a modified two-day split where, as I mentioned, you train legs only once a week, and your bench is done on Mondays and Fridays (see the chart on the next page). You may be bellyaching that my split doesn't fit your schedule, but look at it this way: if your doctor told you to take your medication at such and such a time, you couldn't very well tell him that it doesn't fit your work or social schedule. He'd shrug his shoulders and ask you if your will was made out. Similarly, I've determined that this is the optimal training split, and if you want to "cure" your bench press, you'll find a way to do it.
we're talking about motor-unit recruitment here. You may not get an awesome pump from low-rep sets, but you'll get stronger, and your bench press will go up by leaps and bounds. I've already mentioned that you'll be working legs only once a week during this program. You'll also have to cut down on the amount of shoulder work you do. For instance, this workout doesn't include any overhead shoulder presses. With age comes wisdom, and I'm smart enough to know that these types of exercises have a high risk-to-benefit ratio. And, with this type of intense workout, the front delts don't need any added stress. You'll work shoulders on Monday and Friday. The first shoulder workout of the week will involve dumbbell side raises. The second shoulder workout is really a rotator-cuff workout. I can't stress how important it is to have strong, healthy shoulders when doing this type of strength-gaining phase, and this is exactly what a strong rotator cuff will help ensure. Don't wait until you're in rehab- prevent injuries now! (For more information on exercises for the rotator cuff, refer to Charles Poliquin's article "Serious Advice on a Humerus Subject," in the January 1997 issue of Muscle Media 2000.) Another important consideration is the actual amount of time the workout should take. Expert after expert and research paper after research paper has pointed to the fact that workouts of this type shouldn't take longer than an hour. The two- or three-hour workouts of the past are to be avoided like the plague. It's almost universally accepted that cortisol levels may climb, testosterone levels may fall, and you could end up "overtrained" if you regularly work out intensely for longer than an hour. Additionally, you need to rest at least three minutes between sets on major lifts like the bench press and squats. For all other movements, rest two minutes between sets. I find that a stopwatch is an invaluable aid. Get one.
Table 1 Monday Chest Bench Press (Workouts #1, 3, 5, 7, 9, 11, 13) Dumbbell Bench-Press - 3 sets of 8 reps Shoulders Dumbbell Side Raise - 3 sets of 8 reps Triceps Lying Triceps Extension - 3 sets of 8 reps Wednesday Back Narrow-Grip Pulldown Barbell Row Biceps Barbell Curl
Friday Shoulders Rotator-Cuff Exercise - 3 sets of 1215 reps Chest Bench Press (Workouts #2, 4, 6, 8, 10, 12, 14) Triceps Weighted Dips - 3 sets of 6 reps Saturday Legs Squat - 3 sets of 6 reps Leg Press - 3 sets of 8 reps Leg Curl - 3 sets of 8 reps Back Reverse-Grip Pulldowns - 3 sets of 8 reps One-Arm Dumbbell Rows - 3 sets of 8 reps Biceps Incline Dumbbell Curls - 3 sets of 8 reps
To determine your 1RM properly, you should refrain from training chest, shoulders, or triceps 48 hours prior to testing. You should also perform the test before you start your normal workout. No use trying to determine how strong you are in a particular lift if you've just finished an incredibly grueling workout, regardless of what body part is involved. You should also warm up properly and make sure you've got a conscientious spotter handy in case your 1RM is less than the weight you've piled on the bar. Here's how to determine your 1RM: 1. Warm up with a light weight for four to five reps. (Doing too many warm-up reps might generate too much lactic acid and screw up your 1 1RM.) Repeat twice. 2. Rest two minutes after your final warm-up set. 3. Increase the weight to one you can handle for eight reps. 4. Rest three minutes. 5. Increase the weight to one you can handle for three to four reps. 6. Rest three minutes. 7. Add weight, and attempt to lift the weight once. 8. If you failed, rest three minutes, reduce the weight, and try again. If you succeeded in lifting the weight, rest three minutes, add some weight, and try again. Repeat steps six and seven until you fail at lifting the weight.
Step 2
Plugging your 1RM into the Progression Table on Pages 9-10. Take a look at the Progression Table on pages 9-10. Once I point out a few things, you'll see that it's really very easy. For the time being, pay attention only to the column on the far left marked "1 RM." Find the number in that far left column that corresponds to the 1 RM you've already determined by completing Step 1. Let's assume your 1 RM was 280 lbs. Find the number 280 in that 1 RM column, and look at the first three numbers to the immediate right of your 1RM. In this case, the numbers are 220, 235, and 245. These are the workout poundages you'll use for your first bench-press workout, and if you look at the top of that same column, you'll see that those three poundages are grouped in column number "1." That "1" corresponds to your first workout. Right underneath that column head are the letters A, B. and C. (We'll get into these later suffice it to say, they're just there to make it easier to find the appropriate columns.) See 'em? Now look under that A, B. and C; you'll see the numbers 6, 5, and 4. These numbers correspond to the number of reps you'll be doing in Bench-Press Workout #1. To summarize, your 1 RM of 280 Ibs indicates that in Bench-Press Workout #1, you'll be using 220 lbs, 235 lbs, and 245 lbs in your work sets. For those of you who tried the earlier version of this program, you'll notice a few improvements. For one, the Progression Table is set up in five-pound increments instead of ten. This is all part of making a "smoother" progression. Also, under each workout, there are three columns: A, B. and C. These columns correspond to the columns of the form so that it's very simple to transfer the information into the right place (A to the A box, B to the B box, etc.). And, lastly, there are no longer sets of eight repsI've discovered lower reps work even better.
Step 3
Recording Your Numbers on the Workout Sheet on the Back Cover. Flip to the Workout Sheet on the back cover. Remember the number of reps and poundages we just read off the Progression Table? Write them down, along with the date, in the boxes that correspond to Workout #1. In the case of our example, you'd write 220 Ibs in the rectangular box marked "A" on the Workout Sheet. And, accordingly, you'd write 235 lbs under "B" and 245 lbs under "C" Some of you more anal types will want to fill in all the boxes on the Workout Sheet right away... Don't. I'll explain why later. Although there are three rectangular boxesmarked A, B. and Cthat doesn't mean you'll be doing only three sets. Take a look at Box A next to Workout #1: it says you'll be doing one set of six reps. Fine and dandy. However, look at Box B: it says two sets of five reps. Accordingly, Box C says two sets of four reps. All total, you'll be doing five sets of bench during Workout #1. The exact number of reps and sets varies slightly from workout to workout, but your Workout Sheet will let you know how many you need to do for each training session. By now, you're probably wondering when the heck you're actually going to work out. Well, that time is now. Do your chest workout using the poundages from the table. ALWAYS DO THE LAST SET TO COMPLETE FAILURE. Afterwards, finish working your chest, shoulders, and triceps as outlined in Table 1. Once you complete the chest, shoulder, and triceps workout, rest a day or two, and then work back, biceps, and possibly legs, if it's leg day. Chest Workout #2 will take place on Friday of that first week, and we'll go back to the Progression Table to figure out your workout poundages. Find your 1 RM on the right of the Progression Table again. This time, trace along the columns until you get to Workout #2. You'll note that the weights are heavier this time. Don't worry, l expect you to get stronger fast but not this fast. The poundages are significantly heavier because you'll be doing fewer reps. If you look at the top of the page, in column number "2," you'll see that you'll be doing sets of three reps, two reps, and a set marked "Neg." Go ahead and write those poundages in the boxes marked A, B, and C. In the case of our example 1RM, these poundages will be 240 Ibs, 260 Ibs, and 285 Ibs. If you're paying attention, you'll have noticed that the weight used for the third setthe set marked "Neg"-is more than your 1 RM max. Hey, what are you trying to do, Shawn? Crush my chest? Actually, negative sets are used throughout the program. The use of negatives can really speed up strength development if not overused. Typically, people are capable of handling up to 20% more weight on the negative (eccentric) portion of a lift as opposed to the positive portion (concentric). You'll do your negative set after your first four "normal" work sets of bench press. Then, you'll need to find a spotter who'll help you do your negative set. After you find one, load the bar with the weight specified in the Progression Table. Grip the bar as you normally would for a set, and then have your partner help you unrack the weight. Unlock your elbows, and slowly lower the weight, resisting it all the way. Then, press the weight up with help from your spotter, and rack the weight. Now, work your triceps and shoulders as indicated in Table 1.
Step 4
6. If you do five or more reps, you'll need to go up one five-pound increment on the Progression Table. The new 1RM will be used to calculate subsequent workouts, until, of course, you get to the next Failure Test when you'll check your progress again.
Take at least three weeks between the end of this program and starting it over again. Doing the workout back to back with a second 50-day program wouldn't be very effective and could very well cause you to lose strength. After you complete the 7-week program, I recommend not training with more than 80% of your 1 RM for 3 weeks. The best recommendation I can make, and what I always do, is move into a growth phase of training. Now that you've reached a new level of strength, it's time to solidify your new strength by building the foundation to support it. A growth phase of moderate intensity (eight to ten rep range) for about six week is perfect. With your new strength, you should be able to handle more weight at eight reps than ever before. And after a good growth spurt, you'll be ready to try this program again soon enough. For example, after I recently completed this program, I took three week and just did moderate to light dumbbell-pressing workouts. But, I'll soon be ready to start the program again and boost my strength even more! I really believe this is the best program of its type anywhere. I'm certain this program will bring you to a new level of strength you didn't think possible, as well as help you add new mass to your pees, delts, and tris! Now, the ball's in your courtput this program to use, and let me know how much new strength and size you gain!
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