Ramstein II
New Member
The current program. The purpose is to promote growth more so than power. The training principles at play are 1. Efficiency and 2. Progressive Loading. The premise of the progressive loading principle with regard to promoting hypertrophy is that increased anaerobic endurance equals increased muscle strength potential which, in turn, promotes hypertrophy. You’ll see how that plays out below–it’s no big deal and you’re doing it now (or at least you should).
What is different about this is the goal of workout efficiency or simplicity–hence “The Simple Program.” The idea is that every exercise you do taxes the central nervous system, and when exercises accumulate too much they begin to promote undue stress and stress hormone reactions (not to mention they take too long). Because muscle hypertrophy is the goal and not increased power the intensity level chosen puts us in the classic 8-12 rep range on most lifts. Also, because ONLY muscle hypertrophy is the goal (under my view of exercise) frequency is not as important and each workout should be scheduled with enough time for full muscle repair and muscle fuel replenishment (ie. creatine and glycogen).
Volume is controlled for and is “high” by exercise physiologist standards and low to moderate by conventional bodybuilding standards. The volume has been specifically chosen based on studies of anabolic hormone response to volumes of training. Four sets per body part twice a week seems to promote anabolic hormone release, however this program is for advanced lifters and the volume will be higher with longer rest periods for recuperation (especially for joints) since advanced lifters should be using heavier weights. However, a higher frequency/lower volume program is also below for those who are interested in that or who have found that higher frequency works better for them. Also, “volume” is maximized by a minimum number of lifts because of the most important aspect of this program–it uses exercises that work the most muscle groups at once so there is a ton of overlap in muscle group training. So, for example, your "chest exercises" work triceps and shoulders, and your tricep exercises work your chest. That volume is accounted for. The idea is to use the least amount of exercises to work every major muscle group.
The progressive loading works by increasing anaerobic endurance before increasing weight. So, every exercise will have a ONE MINUTE rest period between sets, and every exercise will consist of THREE SETS OF TEN (after as many warm ups as you need). The weight selected should be one that you can do TWELVE TIMES after warming up. Do ONLY TEN reps, not twelve on your first set. When you can do all three sets with ten reps with only ONE MINUTE REST AND NO MORE, you increase the weight by 5-10%. Rest TWO TO THREE MINUTES between EXERCISES ie. Between bench press and incline bench press.
The higher volume/lower frequency program is a three day split with four workout days a week and goes like this with these exercises for the set and rep scheme listed above:
A. Bench Press, Incline Bench Press, Military Press, Upright Row, Close Grip Bench Press, Dips
B. Chin up, Dumbbell Row, Close Grip Palms Up Chin Up (or Pull Down), Elbows Up Row With Dumbells, Cable Row, or Machine Row, Ab exercise of choice (you can do higher reps on this).
C. Squat or Leg Press; Front Squat or Hack Squat; Straight Leg Deadlift or Leg Curl, Calf Raise. Do lower back extensions on swiss ball for high reps (20-30) if you have back problems. (Note on the leg workout I have included machine options for those with hurt lower backs like mine).
For higher frequency/lower volume do A&B twice a week or do A&B over three workouts in one week:
A. Bench Press, Incline Bench Press, Palm Up Medium Grip Chin Up or Pull Down, Dumbbell Row, Upright Row, Close Grip Bench OR Dips.
B. Squat or Leg Press, Reverse Lunge, Leg Curl or Straight Leg Deadlift, Ab exercise, Low Back extension if you’re on machines.
Do light cardio like walking 5-7 days a week for 30-45 minutes in morning before breakfast preferably and/or after your workouts (if you don’t do it in the morning). Do hard cardio, such as intervals/ sprints or equal 2-3 times a week (not on empty stomach–treat this like a weight workout and take in shake afterwards).
Diet: You need carbs and protein for this workout. I recommend multiplying your bodyweight by 15 (if you’re under 12%) to get total calories (eat below that number but not more than by 500 calories). If you’re fat, multiply what you should weigh by 15 and eat under that. Eat an a portion of complex carb slightly larger than protein portion with each meal or snack. Fat should be minimal and healthy in the form of fish, nuts, olives (you know the drill). Take in at least a 300 calorie protein shake after workout. Obviously take your vitamins and eat as many vegetables as you want and don’t count them toward your calorie count. Work in 2-3 servings of dairy a day (low fat). Split your meals up however you like (3 meals, 4, 5 whatever) but make sure you have a constant stream of nutrition into your body. Ideally you want to eat all day up until bed time.
The idea is to give yourself enough nutrition to repair and build muscle but not so many calories that you can’t burn fat. I believe you CAN build muscle and lose fat at the same time and you don’t need to bulk up before cutting. My goal is to look and feel great all the time–not just 3 months a year.
You can work this into a periodized program. You could do this 3 weeks or 3 months and then do a 5x5 for a period.
What is different about this is the goal of workout efficiency or simplicity–hence “The Simple Program.” The idea is that every exercise you do taxes the central nervous system, and when exercises accumulate too much they begin to promote undue stress and stress hormone reactions (not to mention they take too long). Because muscle hypertrophy is the goal and not increased power the intensity level chosen puts us in the classic 8-12 rep range on most lifts. Also, because ONLY muscle hypertrophy is the goal (under my view of exercise) frequency is not as important and each workout should be scheduled with enough time for full muscle repair and muscle fuel replenishment (ie. creatine and glycogen).
Volume is controlled for and is “high” by exercise physiologist standards and low to moderate by conventional bodybuilding standards. The volume has been specifically chosen based on studies of anabolic hormone response to volumes of training. Four sets per body part twice a week seems to promote anabolic hormone release, however this program is for advanced lifters and the volume will be higher with longer rest periods for recuperation (especially for joints) since advanced lifters should be using heavier weights. However, a higher frequency/lower volume program is also below for those who are interested in that or who have found that higher frequency works better for them. Also, “volume” is maximized by a minimum number of lifts because of the most important aspect of this program–it uses exercises that work the most muscle groups at once so there is a ton of overlap in muscle group training. So, for example, your "chest exercises" work triceps and shoulders, and your tricep exercises work your chest. That volume is accounted for. The idea is to use the least amount of exercises to work every major muscle group.
The progressive loading works by increasing anaerobic endurance before increasing weight. So, every exercise will have a ONE MINUTE rest period between sets, and every exercise will consist of THREE SETS OF TEN (after as many warm ups as you need). The weight selected should be one that you can do TWELVE TIMES after warming up. Do ONLY TEN reps, not twelve on your first set. When you can do all three sets with ten reps with only ONE MINUTE REST AND NO MORE, you increase the weight by 5-10%. Rest TWO TO THREE MINUTES between EXERCISES ie. Between bench press and incline bench press.
The higher volume/lower frequency program is a three day split with four workout days a week and goes like this with these exercises for the set and rep scheme listed above:
A. Bench Press, Incline Bench Press, Military Press, Upright Row, Close Grip Bench Press, Dips
B. Chin up, Dumbbell Row, Close Grip Palms Up Chin Up (or Pull Down), Elbows Up Row With Dumbells, Cable Row, or Machine Row, Ab exercise of choice (you can do higher reps on this).
C. Squat or Leg Press; Front Squat or Hack Squat; Straight Leg Deadlift or Leg Curl, Calf Raise. Do lower back extensions on swiss ball for high reps (20-30) if you have back problems. (Note on the leg workout I have included machine options for those with hurt lower backs like mine).
For higher frequency/lower volume do A&B twice a week or do A&B over three workouts in one week:
A. Bench Press, Incline Bench Press, Palm Up Medium Grip Chin Up or Pull Down, Dumbbell Row, Upright Row, Close Grip Bench OR Dips.
B. Squat or Leg Press, Reverse Lunge, Leg Curl or Straight Leg Deadlift, Ab exercise, Low Back extension if you’re on machines.
Do light cardio like walking 5-7 days a week for 30-45 minutes in morning before breakfast preferably and/or after your workouts (if you don’t do it in the morning). Do hard cardio, such as intervals/ sprints or equal 2-3 times a week (not on empty stomach–treat this like a weight workout and take in shake afterwards).
Diet: You need carbs and protein for this workout. I recommend multiplying your bodyweight by 15 (if you’re under 12%) to get total calories (eat below that number but not more than by 500 calories). If you’re fat, multiply what you should weigh by 15 and eat under that. Eat an a portion of complex carb slightly larger than protein portion with each meal or snack. Fat should be minimal and healthy in the form of fish, nuts, olives (you know the drill). Take in at least a 300 calorie protein shake after workout. Obviously take your vitamins and eat as many vegetables as you want and don’t count them toward your calorie count. Work in 2-3 servings of dairy a day (low fat). Split your meals up however you like (3 meals, 4, 5 whatever) but make sure you have a constant stream of nutrition into your body. Ideally you want to eat all day up until bed time.
The idea is to give yourself enough nutrition to repair and build muscle but not so many calories that you can’t burn fat. I believe you CAN build muscle and lose fat at the same time and you don’t need to bulk up before cutting. My goal is to look and feel great all the time–not just 3 months a year.
You can work this into a periodized program. You could do this 3 weeks or 3 months and then do a 5x5 for a period.
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