I have been following Dr. Berardi’s “The Winning Formula”
http://www.T-Nation.com/readTopic.do?id=460250 for 3 months and have gotten fantastic results. I plan on doing one more four week cycle before Christmas and am going to make some minor adjustments to the workout portion.
Purpose: Maintain as much of my current level of strength as possible whilst on a hypocaloric diet. The adjustments being made are to provide a wider variety of stimulation whilst simultaneously intelligently managing fatigue as much as possible.
Method:
Berardi recommends 4 strength workouts per week, 14-16 sets per session, low reps.
Mon: Back
Tue: Legs (quad dominant)
Thu: Chest
Fri: Legs (hip dominant)
I’m thinking:
Week1
Mon: Back - Max Effort - working up to 1RM
Tue: Legs (quad dominant) - Primarily Eccentric
Thu: Chest - Power (40-65% lifting as fast as possible)
Fri: Legs (hip dominant) - Power (Olympic Lifting, KEAT)
Week2
Mon: Back - Primarily Isometric / Functional Isometric
Tue: Legs (quad dominant) - Max Effort - working up to 1RM
Thu: Chest - Primarily Eccentric
Fri: Legs (hip dominant) - Primarily Isometric / Functional Isometric
Week3
Mon: Back - Power (40-65% lifting as fast as possible)
Tue: Legs (quad dominant) - Primarily Isometric / Functional Isometric
Thu: Chest - Max Effort - working up to 1RM
Fri: Legs (hip dominant) - Max Effort - working up to 1RM
Week4
Mon: Back - Primarily Eccentric
Tue: Legs (quad dominant) - Power (40-65% lifting as fast as possible)
Thu: Chest - Primarily Isometric / Functional Isometric
Fri: Legs (hip dominant) - Primarily Eccentric
This is, of course, on top of 3x30min anaerobic cardio sessions on Monday, Thursday and Saturday and 2x30min aerobic cardio sessions on Tuesday and Thursday
I understand the chance of CNS fatigue on this program is pretty high, but I consider that:
a) I am coming off a de-loading week
b) I will have another de-loading week after the 4 week cycle
c) I will keep my diet clean and smart
d) I will be keeping a constant eye on things as they progress
Does anybody have any thoughts on this?