Schools of thought on proper training strategies vary greatly. From Heavy Duty “high intensity” programs on one end of the spectrum to “high volume” training on the other all work at one time or another. Almost everything worked when you first started training. Then, your gains seemed to decrease in direct proportion that your training knowledge increased.
In this article we’re going to get those gains started again with our “Back-To-Basics” training and nutrition program.
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Jeremiah uses full range movements on every exercise to develop big, full round muscle bellies. |
Train each bodypart one day per week on the following schedule:
Day 1: Chest / Triceps
Day 2: Back
Day 3: Legs / Calves
Day 4: Shoulders / Biceps
The particular days you train are not important, just make sure you get 4 days in throughout the week. If you want to throw in a 5th day, simply start the 4-day cycle over where you left off.
In this program we’ll use two of the oldest and most basic progression schemes:
1. Pyramid Training: Add weight lower the reps each set.
Set 1: 12 reps with a very easy warm-up weight – not all you can do for 12 reps
Set 2: 10 reps still pretty easy
Set 3: 8 reps – use a weight you could get for 9 – 12 here but stop at 8
Set 4: 6 reps – use a weight you could get 6 – 8 reps with but stop at 6
Set 5: 4 – 6 reps - a max set. Here’s where you can earn stars in your training journal. Once you reach 6 reps add weight to the final 3 sets (which will earn a star on each of these sets next time) and start back at 4 reps on set #5.
Exercises using the Pyramid system are marked with *.
2. Double Progressive System: Use the same weight for all sets. Start at the low end of the suggested rep range. Gradually increase the repetitions, usually adding one rep each week until you reach the top number of suggested reps for each set of a particular exercise. Then add weight and start over at the lower end of the rep scheme. Exercises below where you should use the Double Progressive System are marked **.
Here’s how you’re basic program to build muscle might be set up:
Day #1
1. Bench Press (pyramid)*
2. Incline DB Press (double progressive)** 3 sets x 6 – 8 reps constant weight. First session do 6 – 6 – 6 and gradually add reps and earn stars until you get to 8 –8 –8 then add weight and start back at 6. If you get bored adding reps, reduce rest time between sets to earn additional “stars.”
3. DB Flyes** 3 x 8 – 12 reps.
4. DB Pullovers** 3 x 8 – 12 reps
5. Close Grip Bench Press* (pyramid) 4 x 12 / 10 / 8 / 5 – 7
6. 6 & 7 Super Set – Triceps Pushdown** and Dips** 3 x 6 – 12 reps each – constant weight no rest between exercises, rest only after both exercises have been performed.
7. Heavy Calf Raises** 4 x 8 – 12
8. Light Calf Raises** or Donkeys** 4 x 15 –20 reps
That ends Day #1. There are lots of opportunities to earn “stars” in your training journal. Don’t be in a big rush to use as much weight as possible in each exercise. Try to leave each workout knowing you can improve in at least one exercise the next.
Day #2 – Back
1. Chins** – 4 sets up to 12 reps per set. (If you ever get to 12 reps on all 4 sets, start reducing rest periods or add weight.)
2. Dead Lifts - 3 sets 10 reps (add weight each set but stay at ten reps per set) Concentrate on perfect form and add weight very gradually in 5-lb. increments each week. You can do a compound Deadlift and Shrug movement instead of regular Deadlifts if you wish to stress traps a little more.
3. Bent Rows* or T-Bar Row* – 4 sets pyramid 12 / 10 / 8 / 6-8
4. Reverse Grip Front Pulldowns** or 1 Arm DB Row** 3 x 8 – 12
5. Straight Arm Pullovers** 3 x 10 – 12 (lie on a bench length wise – keep arms straight)
6. 10 minutes of abs
Day #3 – Legs / Calves
1. Squat* – Pyramid 5 sets x 12 / 10 / 8 / 6 / 4-6 reps
2. Leg Press** or Hack Squat** 4 x 10 – 16 reps (you may want to increase 2 reps per workout here)
3. Leg Extension** 3 x 12 – 15 reps
Superset #4 and #5
4. Leg Curls** 3 sets x 10 – 12 reps
5. Lunge or Straight Leg Dead Lift** 3 sets x 10 – 12 reps
Superset #6 and #7
6. Seated Calf Raise** 5 x 10 – 12 reps
7. Free Standing (no weight) Calf Raises 5 x 25 – 50 reps (OUCH!)
Day #4 – Shoulders / Biceps
1. Military Press* - Pyramid 4 sets x 12 / 10 / 8 / 6 – 8 reps
2. DB or Machine Laterals** 3 x 8 – 12 reps
3. DB or Cable Bent Laterals** 3 x 8 – 12 reps
4. Barbell Curl* 4 x 12 / 10 / 8 / 6 – 8
5. Incline DB Curl** 3 x 8 – 10
6. Machine Curl or Preacher Curl** 2 x 8 – 12
The training journal is an integral part of this program. Your goal is to make slow and steady progress. Use the “star” method to track your progress. A 10 Star workout means you did an extra rep or used more weight on at least ten sets during your workout. Finish the whole program in record time and you get another star.
Breakfast: 3 – 4 eggs any style, 1 cup cottage cheese or 4 oz beef patty, 2 pieces rye toast with peanut butter or hot cereal with a banana or other fruit. Beverly Super Pak Lunch: Roast beef (about ½ pound) and Swiss Cheese sandwich on Rye Bread, two pieces fruit, glass of low fat milk. Dinner: Large meat serving – steak, chicken, etc., baked potato or other starch, green vegetable, salad.
Between Meals: 2 Scoops Beverly Ultra Size blended in 16 oz low fat milk. Take 6 Ultra 40 Liver Tablets with each drink. Each drink and Ultra 40 dose provides more than 60 grams of the best protein for building muscle in the world.
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Rainer Hartmann’s training journal is an integral part of his competition preparation. Rainer’s latest accomplishment 2nd place at the JR USA. |
There you have it – a back to the basics training and nutrition program. We guarantee you’ll get gains you haven’t seen since you first started lifting.
