Beyond-Brawn-2nd-Edition

HOW TO DESIGN YOUR OWN TRAINING PROGRAMS
Monday
General warmup
a. Squat: 1 × 20 rest pause reps, very hard training
b. Parallel bar dip: 3 × 6 one-and-a-half reps, four minutes rest between
sets, very hard training
c. Pulldown: 6 × 6 cumulative-fatigue with a contraction squeeze on each
rep
d. Calf work: 6 × 10 cumulative-fatigue with a contraction squeeze on
each rep
e. Back extension: 1 × maximum reps, 5/5 cadence
f. Crunch situp: 2 × 10–12, 3/3 cadence with a contraction squeeze on
each rep
g. ick-bar holds, inside a power rack: hold for 60 seconds, one minute
rest, hold the same resistance for 30 seconds
Cool down
Thursday
General warmup
a. Stiff-legged deadlift: 2 × 8, 3/3 cadence, four minutes rest between
sets, hard training
b. Partial deadlift from knee height, alternate weeks only: 1 × 10, 3/3
cadence, double-pause reps, very hard training
c. Overhead press: 2 × 6–8 double pause reps in a power rack, starting
each rep from the bottom, four minutes rest between sets, very hard
training
d. Dumbbell curl: one arm at a time (unilateral), 2 × 6–8, three minutes
rest between sets, brutally hard training
e. Side bend: 6 × 8 cumulative fatigue, 3/3 cadence
f. Neck work: 2 × 10–12, 5/5 cadence, hard training
g. L-fly: 2 × 6–8 per arm, 5/5 cadence, hard training
Cool down
Critical reminders for all training programs
12.60 ough you may be making some gains on your current training program—
even an abbreviated program—you may make better gains if you trained
each exercise and/or body part less often. e additional rest and /or
reduced demands on your recovery system may be what your body needs
to make a full recovery from each workout—and thus be able to progress
faster.
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