After spending years in the gym, honing my craft that is exercise, I've tried hundreds of different routines. Some were various of the basics, but in essence they all became just that, routine. I was fed up with the typical 5 day bodybuilder programs. Who in their right mind wants to hit arms that often? Sure, the beach muscles look nice, but then what? You have nothing to stand on. Your body is disproportioned like an obese person, and is all top heavy. Exercise requires balance as well as an understanding of physiology and anatomy. Over time, if you do not learn what truly works for you, then what exactly are you doing with all of this wasted time. You wouldn't spend countless hours reading books without soaking up some knowledge, would you? Short answer, NO! This program is devised as a 4-day program with moderate-heavy intensity and that's true intensity. Intensity is a term often misused in the lifting realms as are most english terms. I cannot count how many times I've heard someone say, "that's cool as sh**". Honestly? When in your lifetime have you gone to the bathroom, and then thought, "that's sweet". For some, it may be once, but you get my point. This program is intense, and that means that you will be working very close to your 1RM (1 Rep Maximum) on each given lift. The idea for this workout was originally sparked by some concepts within the bodybuilding and strength athlete realms. This program deals with several principles brought into one, but with some modifications. Those principles are; Rest-Pause, Pre-Exhaustion, Periodization, Extended Sets, and Sub Max Effort. The 150% comes from the fact that you will be using 150% of your given maximum reps, i.e. 10 reps becomes 15 reps. The workout appears simple, but it is very difficult and you are advised to seek out a spotter or trainer partner for each lift. The work will not be easy, but the end result is phenomenal. For upper body days, the exercises can be done like supersets, but complete each Total Set prior to moving on to the second exercise in the superset (supersets are NOT advised for lower body days). A total set is the total number of reps (repetitions) in one 150% Set. Each week you will be upping the weight based on the one rep maximum you've calculated at the beginning of the program for each exercise. Below is the week, your max reps, followed by the percentage that should be used of your 1RM. So in week 1 if your max on a given lift is 200lbs, you'd use 140lbs for that lift. The last grouping of numbers are the way each portion of the total set should be broken down. As each total set will have 3 lifts. For upper body days, you should take 20-30 seconds rest between each portion. For lower body days, 30-60 seconds rest. Most people are estimating their 1 rep max for the lifts, so when you perform the exercises in this program be sure you have chosen the proper weight. You have miscalculated your 1RM if you fail to complete all reps by the second portion of a total set (i.e. if you perform 6 reps for the first portion, rest, then only get 5 reps for the second portion, it's too heavy). The last portion will be very taxing and you may not get all of the reps in the final portion, which is why a spotter or training partner is advised. Week 1- 12RM (70% 1RM) 6-6-6 Week 2- 10RM (75% 1RM) 5-5-5 Week 3- 8RM (80% 1RM) 4-4-4 Week 4- 6RM (85% 1RM) 3-3-3 Week 5- 4RM (90% 1RM) 2-2-2 Week 6- 2RM (85% 1RM) 1-1-1 Days 1&4 Inc Barbell Bench 150% x 2 Total Sets Barbell Row 150% x 2 Total Sets Flat Barbell Bench 150% x 2 Total Sets 1-Arm Rows 150% x 2 Total Sets Seated Barbell press 150% x 2 Total Sets Cleans or Upright Rows 150% x 2 Total Sets (Optional) Dec Close Grip Bench 150% x 1 Total Set (Optional) Drag Curl 150% x 1 Total Set Day 2 Deadlifts 150% x 2 Total Sets Rack Deadlifts 150% x 2 Total Sets Stiff-Legged Deadlifts 150% x 2 Total Sets Lunge or Split Squat 150% x 2 Total Sets Day 3 OFF DAY Day 4 Same as Day 1 Day 5 Squats 150% x 2 Total Sets Front Squats 150% x 2 Total Sets Rack Deadlifts 150% x 2 Total Sets Good Mornings 150% x 2 Total Sets Days 6&7 OFF DAYS It might seem as though there is more work for the upper body days, however the lower body days are just as taxing on the body. *Disclaimer: Any person partaking in exercise should seek advise from a licensed practitioner/doctor prior to beginning any exercise regimen. This exercise regimen is purely an example and should not be seen as an exercise prescription.*
I enjoy it, it works very well. a nice bit of the CV system kicks in too, especially on lower body days. i've been experimenting with higher reps for the squats, and it's going quite well.
Unpopular but i've learned that is does wonders for overall leg development. Brings out the beast in you as well I love it, sets of 15, 20, 25
Interesting routine Bnat, Im just wondering if you have ever tried DC training as it is quite similar using the RP. The only difference being less volume but id say the the intensity is higher because you would do this: Use your 10RM Push out 10 reps, rest 30 Go to failure again e.g. 4-5 reps, rest 30 go to failure again e.g. 2-3 reps. Where as the 150% program you would only hit failure on the last set, i guess this allows for more volume as your only pushing to failure once in your set.
I have tried DC training and it does not fit my style of training nor does it seem to produce good gains. I have used it and lost strength, I've known others who have used it, but switched due to similar experiences. This works well for me and those that I've let "test" it.
Oh right, It just seemed kinda the same idea, pushing a weight beyond failure. It seems that people either love or hate HIT type training, lots of people with good results from DC and similar methods.
