Welcome to phase 3 of the 3 Day Muscle and Strength training program. Where the previous workout focused on building muscle, this training session is all about increasing strength. You should do this training two days after the accumulation training.
You'll be doing low-rep sets with longer rest periods. This will enable you to maximize power and recovery. This workout uses a 5-3-1 rep scheme, where your first set will be done for 5 reps, your second set for 3 reps and your final set for 1 rep. You will be increasing the weight you use on each set. For the final set should you should aim for about...aim for around 95 to 98% of your 1 rep max (1RM).
In addition to pulling back on volume and allowing for recovery, this type of training teaches your nervous system how to handle near-limit weights while keeping good form. You should take 2 to 3 minutes rest in between sets.
Back - 3 sets (5-3-1-) - deadlifts, weighted-chin-ups or rows
Chest - 3 sets (5-3-1-) - barbell or dumbell bench press
Thighs - 3 sets (5-3-1) - barbell squats, front squats or leg press
The style of training program as descibed in this 3 day workout plan, is what is known as "microperiodization". Instead of going with longer cycles that last several weeks, you do very short cycles which are compressed into a much smaller timeframe (a single week).
It's a similar idea to training the body more frequently with fewer sets rather than beating your body down by doing single-bodypart training and then giving it a week to recover. This is also the reason why these workouts focus on large movements rather than isolating single muscles.
Because this program is a one-week cycle, you can easily test drive it by just committing to it for three or four weeks. If you like the results you are getting, I highly reccomend Nick Nilsson's Mad Scientist Muscle. It expands this one-week cycle into an 8 week cycle. It also includes 3 different versions of the program, which gives you a total of 6 months of muscle-building programming all laid out for you.
If you want to break through your current palteau and take your muscle mass and strength to a whole new level, it's an excellent program and definitely worth checking out.
Back to:
No comments:
Post a Comment