T Nation

Berardi's Winning Formula

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?

not the spot for this post but–saw a program (books–dvds-etc) on sale for $97. order before 11/30 plus lifetime access to private threads.
cannot find the link to order–help!!
thx
Mike

http://www.precisionnutrition.com/tracker.html

[quote]RagingBull wrote:
Does anybody have any thoughts on this?[/quote]

If you want replies you are going about it wrong. Here’s where you are going wrong…

  • You posted a well thought out and thorough post.

  • You didn’t post a picture of your skinny self holding a shoe.

  • You didn’t whinge about not getting bigger.

  • Although you are leaning out, you didn’t mention getting a six pack.

[quote]De sleeplijn wrote:
RagingBull wrote:
Does anybody have any thoughts on this?

If you want replies you are going about it wrong. Here’s where you are going wrong…

  • You posted a well thought out and thorough post.

  • You didn’t post a picture of your skinny self holding a shoe.

  • You didn’t whinge about not getting bigger.

  • Although you are leaning out, you didn’t mention getting a six pack.

[/quote]

Two hijackers and one troll… So much for body-building’s think-tank.

G’day mate

Your program looks complicated.Why dont u focus on your own program(one that works best for u) ?

Just simplify things.Go to the gym,do a bodypart everyday.Take the weekends off to go root some tasty Aussie sheilers.

I use to get caught up in all these fancy programs but after trial and error i found just basic old school lifting plus eating when im hungry etc worked best for me.

Good luck anyway champ

Peace

King of Kings