In part 1 we established some ground rules. Lift heavy weights for 3-6 reps for a total of 3-5 sets. Focus on compound excerises that use the most amount of muscle and lift them explosively to stimulate the fast twitch muscle fibres becuase these have the most potential for growth. In Part 2 we will go over which exercises to use. We will also go over the structure of your session which will be split into two halves: Lifting and metabolic training in order to maximise your results.
The exercises used are basic exercises that have withstood the test of time. Heres the exercises your going to use. The back squat, The standing military press, weighted pull ups, weighted dips, Pendelay row (a row that commences the rowing portion of the lift from a deadlift position, look it up for more details). As for metabolic training, there are quite a few options opened for you. I'll name a few to get you thinking in the right direction. Farmer walks with 15 kg dumbells. An intense body weight curcuit, skipping mixed with boxing, ground and pound work on the bag done in intervals. These are only a few to get you thinking. Stay tuned for Part 3 where an example ofa basic program will be given using all of the above principals.
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