What Workout Plan Worked Best For You?
I have tried many many training styles and plans and I never can decide on just one. Ive had my training style compared to Gumbo, lol! A guy called it gumbo training and with me being from Louisiana and loving some gumbo, I loved that analogy.
My style of training pulls from the concepts of many other training styles. Ill pull from FST-7, German volume, Pyramid, Basic, Sports specific routines, etc. And dump it all into 1 workout, lol. I create just about every workout routine from scratch and formulate it in some way, shape, or form totally different than the last with a new aim focus each workout. I always try my best to create workouts that flow with rhythm, one exercise connecting with the next and not just a bunch of exercises in no particular order or that dont have a rhyme or reason.
My team (Team Simple Fitness) never know what to expect. And neither do I some days! Even though I design each workout, they are hardly ever made with me in mind. I usually design them with a Gotta do it mindset and often find myself in the middle of my training sessions asking how could I do this to myself? Lol
I run training logs on a number of sites where I post these sessions almost daily.
I train 6 days a week when Im getting ready for a competition and 4-5 days a week in the off season.
Competition season split
Abs & HIIT
Chest & Back
Deadlift or Arms
During the off season I like to superset chest and back. My weakness with my strength. Which has helped me tremdously this off season with adding overall mass to my upper body. It also allows me to train deadlift on its own day where I can hit them however I choose and not have to worry too much about other body parts suffering due to lack of energy and recovery.
As I enter my prep I divide chest and back into separate days so that I can focus more on each individual muscle. I try to give each muscle group its own day during my prep.
As for weight, I dont believe in light I believe in heavy as possible for amount of reps desired. For instance, if Im doing 4 sets of 12 on incline press I believe that the weight should reflect failure or gets you as close to failure as possible by your last 2 or 3 reps. Ive learned that lifting light weight will not get you toned, that is what diet and cardio is for. So we are usually lifting pretty heavy during prep until maybe the last week or two where we still lift at about 80-90% and just more machines.
Seated calf raises: 4 sets of 20 reps (10 slow, 10 regular)
Toe presses: 3 sets of 30 reps (10 toes out, 10 toes straight, 10 toes in)
Leg extensions: 3 4 sets of 20 reps
Front squat/ Back squat/ V-Squat: 4 sets of 15, 12, 12, 10 reps
Hack squat/Lunges: 2 sets of 15 reps, 1 double drop/burnout set
Leg press: 3 sets of 20/20/20 triple dropset reps
Stiff leg deadlifts: 4 sets of 15 reps
Seated leg curls: 3 sets of 12 reps, 1 triple drop set
Lying leg curls: 7 sets of 12 reps
Barbell incline press: 2 warm up sets, 4 sets of 15, 12, 12, 8-10 reps
Dumbbell incline press: 2 sets of 12 reps
Pec dec: 2 sets of 12 reps + 3 negatives
Flat DB bench: 4 sets of 12
Hammer Strength incline press: 7 sets of 12 reps
Cable crosses: 7 sets of 12 reps
Abs and HIIT:
Hanging leg ups: 2 sets of 15 - 20 reps
Decline crunches: 2 sets of 15 - 20 reps
Windshield wipers: 3 sets of 12 reps
Vacuums: 3 sets of 15 reps
HIIT: 5 min warm up, 10 min HIIT, 5 min cool down
Pull ups: 10 sets of 10 reps
Deadlifts: 5 sets of 12, 10, 8, 8, 6 reps (May push out an additional set of 4)
Lat pulldowns: 4 sets of 12 reps
45 degree seated row: 3 sets of 12 reps, 1 burnout set
Hammer Strength row machine: 3 sets of 12 reps
Hammer Strength plate loaded pullovers: 5 sets of 12 reps
Shoulders and Traps Arms:
Dumbbell Shrugs: 4 sets of 15 reps
Smith Machine shrugs: 4 sets of 15 reps
Face pulls w/rope: 7 sets of 15 reps
Seated military press/ Seated dumbbell press: 4 sets of 12, 10, 10, 8 reps
Dumbbell front raises: 3 sets of 12 reps each arm
Lateral raise machine: 4 sets of 12 reps
Shoulder press machine: 4 sets of 25 reps
Close grip bench: 3 sets of 12 reps
Close grip tricep pushdown: 4 sets of 12 reps
Reverse grip pulldowns: 4 sets of 15 reps
Superset with DB overhead ext: 4 sets of 12 reps
EZ bar curls: 4 sets of 12 reps
Standing cable curls: 3 sets of failure
21s: 3 sets
Destroy That Which Destroys You
"Let bravery be thy choice, but not bravado."
Last edited by BendtheBar; 02-16-2012 at 07:37 PM.