So this idea came after reading everything on here, “Science and practice of strength training” and much more.
Im in good shape, and not overweight but not cut either. Also I have a fair amount of muscle but im not huge. My goals have never been soley centered around appearance, but I have had people tell me that I dont look like I work out. This wouldn’t normally bother me, but Im going to be graduating with a degree in Kinesiology soon, and have to start thinking about my maketability. So Im going to make some changes to my training, and this is my “experiment”.
5’11" 187lbs @ around 14% BF.
I took all my measurements, but im gonna focus on these three to monitor progress. Also, I used standard measurement techniques, in which circumferances were measured without muscle flexion.
A big part of my training will be focused around upper body. I have a large torso and legs, proportionally to my limbs, because i have focused a lot on deadlift, snatch, and pullups.
Basis for plan:
Through reading and experience, I have found that training frequently and training with high intensity, are highly important. Obviously if both of these are done, then volume must not be high as well. I feel EDT is a very good method of monitoring volume.
In the past a big pit fall of my cutting routines were losses in strength, because cardio was over-emphasized. This program will have little “cardio”. If any cardio is used it will be in the form of TABATA.
Another thing that led me to this program is my observation of athletes. Athletes do not obcess over body fat in general, but tend to have “athletic bodies”. Instead they train for maximal performance. I will thus be training for maximal performance which is easy to monitor with EDT. Also, by looking at many powerlifters its obvious that increases in performance do not = an “athletic body”. But looking at olympic weightlifters is a different story. The major difference is weight classes. Thus I will aim to keep my weight between 185-195.
Lastly, another thing Ive noticed about training with intensity, is you cant maintain progress if you get injured. In designing this program i took every precautionary measure to prevent injuries. This includes everything from exercise selection to supplements.
Im not going to go into all the exact details, because I like to keep things simple, and this program was designed for my individual needs and abilities, and others will be different. But heres the general overview.
EDT 5 times per week.
Sun / Tue / Fri
Pr zone 1: Upper body push/pull 15:00
Pr zone 2: elbow flexion/extension 15:00
Mon / Thur
Pr zone 1: Deadlift or squat 15:00
Assistance work 3-4 sets of 8-15
***Upper body is performed with 6rm weights starting with around 3 reps per set. Lower body is performed with 3-6rm weights starting with around 1-3 reps.
For all Pr zones, I stop at 10 sets. This is my method of monitoring volume. Instead I record how much faster than 15:00 i reached 10 sets. If its significantly less, or the workout was percieved to be easy, i increase the workload the next workout.
Snatch grip deadlift
High incline DB bench
Decline DB bench
Neutral grip hang pullups
Reverse grip ez bar curls
Floor DB tricep extensions
Various band exercises (ex. behind the back pulldowns)
ON 100% whey
Creatine (not taking now but may in the future)
Thats the program. I will make changes and adapt as things go.
I plan on doing three weeks hard, with a reduced volume/intensity week for recovery.
Also, i’ll want to add some additional conditioning work in the future which will be in the form of TABATA, and DB snatches.
Just though I’d share this program with anyone thats looking to work hard and get in shape. Feel free to offer any advise or critiques, im always open to suggestions. And thanks for reading the long post.