goergen1
08-23-2007, 11:36 PM
35 years in a nutshell.........
by Richard Sorin
After being contacted by an old lifting partner I was prompted to give a few words of guidance to help rekindle and direct that old fire for the love of lifting.
Oh that is easy! Yeah, right....
After lifting for many years I have found that working hard is good but working smart is better! I lift in 9 week cycles, the first 4 in a progressive 2% increase per week in work sets. The 5th week a light one at 50% of week #4 poundages in all exercises. The final 4 weeks are done at the same 2% progression.
The last week is an all out testing week so I go for max weights/reps in my work sets to help determine my starting point for the next cycle.
I train 4 times per week hitting the same body parts twice during that period.
I stretch well, keep low intensity warm-up sets to a minimum, and do 20 minutes of aerobic training at the end of each workout. I vary the exercises slightly to build collateral supportive muscle strength. Also I never exceed 10 total work sets for any given body part.
Multi joint, compound movements (ground based) ie. cleans, squats, pulls, and deadlifts of all sorts will give best overall results. Keep records of all you do and change the workout exercises, reps, and tempo EVERY new cycle. Thanks again Bob for making me stop and think about the keys to progress!
Live Strong!
by Richard Sorin
After being contacted by an old lifting partner I was prompted to give a few words of guidance to help rekindle and direct that old fire for the love of lifting.
Oh that is easy! Yeah, right....
After lifting for many years I have found that working hard is good but working smart is better! I lift in 9 week cycles, the first 4 in a progressive 2% increase per week in work sets. The 5th week a light one at 50% of week #4 poundages in all exercises. The final 4 weeks are done at the same 2% progression.
The last week is an all out testing week so I go for max weights/reps in my work sets to help determine my starting point for the next cycle.
I train 4 times per week hitting the same body parts twice during that period.
I stretch well, keep low intensity warm-up sets to a minimum, and do 20 minutes of aerobic training at the end of each workout. I vary the exercises slightly to build collateral supportive muscle strength. Also I never exceed 10 total work sets for any given body part.
Multi joint, compound movements (ground based) ie. cleans, squats, pulls, and deadlifts of all sorts will give best overall results. Keep records of all you do and change the workout exercises, reps, and tempo EVERY new cycle. Thanks again Bob for making me stop and think about the keys to progress!
Live Strong!