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This type of weight training routine is somewhat similar to High Intensity Training (HIT), low volume, but done at very high intensity. I created this program for those who want to gain mass and strength. So here are a couple of rules to go by. Stick to the basic compound exercises that I have entered on to my workout chart. Do not do cardio because it will most definitely take away from greater muscular gains. And please try and follow this program for at least 2 to 3 months in order to see any noticeable results. Listed below are three days worth of workouts. If you don't feel the rest between the workouts is adequate enough, you may take an extra day or two to recover. To discourage boredom I would have to say mix your routine up every 2 to 6 workouts or so changing exercises, reps, tempo and the order in which you do your exercises. Try sticking with the basic compound movements such as: Squats, Deadlifts, Bench Presses, Rows, Chin/Pull-Ups, Dips, etc., and always remember, work your larger muscle groups first.
Volume: Set protocol for each exercise is as follows:
Set 1- Start with a warm up set at about 40 to 50% of your target failure weight while doing anywhere from 10 to 12 reps.
Set 2- Next comes a regular set at about 60 to 70% of your target failure weight while doing anywhere from 8 to 10 reps.
Set 3- Finally always end with a set to failure. This is also know as your target failure weight which should be a weight you can do at least 5 to 8 times, although you should do more if you can. Remember, this is not your one rep max, your target failure weight should be anywhere from 80 to 90% of your one rep max. Make sure to go all out and hold nothing back, high intensity is the key here. Stack on that weight and do as many reps as you can!
Note: The percentages I have listed above are those that basically work for me, you might have to increase or decrease them depending on the weight you're lifting. Also exclude abs with this type of training outlined above. Do around 10 to 30 reps per set when doing abs.
Intensity: Every week bring up the major compound movements (Squats, Bench Presses, Deadlifts) at least 5 to 10 lbs and all others 5 lbs (if possible). As the overload becomes harder to complete, reduce your incremental increase to 2.5 to 5 lbs per exercise. Once you are unable to add more weight you need to rest an extra couple of days to fully recover, but never lower your target failure weight. Here's another guideline that can be followed: Once you can do 5 to 6 reps without assistance on your final set of each exercise, increase the training weights for that movement 5 to 10 pounds.
Tempo: For those of you who aren't used to seeing "tempo" at the top of your workout sheets, it refers to how fast you should do the movement. The first number means how many seconds you should take to do the eccentric, or lowering, part of the movement. The second number refers to how long of a pause if any you should take before raising the weight. The third number refers to how many seconds it should take to raise the weight. And the last number refers to the duration of the pause you should take before starting the next rep. For example a 3111 tempo would mean that you lower the weight for 3 seconds, pause for 1 second, raise the weight for 1 second, pause for 1 second and then start over.
Rest: You should rest from 1 to 3 minutes between sets based on your preceding set and your upcoming set. If you just finished a warm up set you only have to take a minute or two to continue, but if you're about go for your target failure weight set then I'd recommend 2 to 3 minutes before and after that particular set so you're able to lift a heavier weight, then are able to recover after you have finished the set so you can continue on to the next exercise without a hitch.
Warm-up and Cool down: I suggest before every workout do some light
aerobics (just enough to break a light sweat) followed by some stretching (never
stretch cool muscles). After you have completed your workout cool down with some
more stretching. Doing this will decrease the chance of injury, increase
flexibility and perhaps decrease the chance of muscle soreness which is always a
plus. Make sure you stretch correctly and with proper form so you don't injure
yourself. Stretching daily for about 5 to 15 minutes is a good way to go. This
isn't required, but I do recommend it.