I’m having trouble putting together a training program based on these videos/methods. Since you’ve had such good luck with yours, would you mind taking the time to post up your typical cycle? I would much appreciate it. It would be interesting in seeing how one’s program varies from anothers…Thank you[/quote]
dont know if you meant me, but ill go ahead and kind of lay out what i have been doing considering ive been very happy with the progress ive made.
monday-am. performance pressing circuit day/ p.m HIIT
tuesday- Nueral charge workout
wednesday-Performance pressing/ p.m HIIT
saturday-performance pressing/ p.m. HIIT
sunday-nueral charge workout
with the foundation days i have been using either straight sets of 6-10, or likely (my favorite) trisets for each muscle group (abs, lats, biceps). the rep range for these muscles always stay higher though (6-12). i have been using this split for a while now, but the only thing that was different a couple weeks ago was instead of foundation day, i had a “pulling” day. Then i started working mid back and traps/ rhomboids on the two regular performance pressing days, and threw in the foundation day.
the circuit pressing workout is like the one in the video in a way. i do:
strength circuit (3 compound exercises 4-6 rounds)
isolation circuit (2 shoulder and two tricep exercises 3-5 rounds)
max rep circuit (with two exercises from the strength circuit and two from the iso circuit)
the max rep is only done once, and the rep range for the strength circuit stays around 3-5 reps, as the isolation i shoot for 6-8.
i like to switch things up on my leg day, so like the performance pressing day, i never use the same exercises.
hope that gives you kind of an idea. just ask me a question if you have any, no sweat.
Thanks, mate. I see you have two neurocharged workouts and one foundation workout. Are these upper body or lower body? Do you only have one leg day a week and focus the rest on upper? Can you be more specific on your exercise selection, reps and such? I’ve been lifting for over 25 years but this is so against anything I’ve done before, I’m having a hard time wrapping my head around it. Thanks, again.[/quote]
as far as the NC workouts- the ones on my days off are total body most of the time. i forgot to mention that on most days (especially the pressing days), i will throw in a NC workout in the morning about 2 hours before my lifting session. i use Power Drive afterwards and the NC workout is usually movement pattern specific to the one i am working out that day.
The reason i only have one leg day a week is because i dont want to overdo it with leg training AND HIIT 3 times a week. i do hill sprints, which are pretty demanding. I have still been able to make great gains on my lower body with only training them once a week. But if i where going to split them up into two days, i would have a hip dominant day and a quad dominant day.
for my reps i stick to 3-5 reps when it comes to upper body pressing performance. i stick to the template that CT laid out (ex. military press to incline to bench to top half press). this has been working VERY well for me. i will say that no two workouts are really the same, because i will change the exercises but keep the movement pattern basically the same. so one time i might do:
clean and press
then the next workout would be
seated db shoulder press
db incline press
db bench press
except for the circuit day, i include traps/ rhomboid/ rotator cuff/ rear delt work on my pressing performance days. i either use staggered sets inbetween my sets of pressing, or do them as a circuit at the end. some days i might want to focus on my tris or delts, so instead i would do something like what was laid out above, plus an isolation exercise for 3-4 sets of 6-8 reps, plus a general strength max rep circuit for the movement pattern (chest, shoulders, triceps). for foundation muscles i stick to higher reps, and legs i do a mix between performance training and isolation training and usually a max reps circuit at the end.