The Weight Training Rut & Building Solid Muscle
Have you ever found yourself in a training “rut”? You know the feeling. You’ve lost the enthusiasm to train. The motivation to go to the gym on a regular basis just isn’t there anymore.
Let’s face it, we’ve all had times when we just didn’t want to train. But if you want to make progress, consistency is the key. Regular training is the only way to get bigger and stronger.If you’re looking to add a little twist to your next workout, why not give the following routine a go. It’s the classic 5-day split taken from the book Natural Training That Works.
The routine below is perfect for those of you who like your workouts short, frequent and intense. Because you only train 2-3 muscle groups each time you’re in the gym, you can really train all-out, and push each muscle to the point of complete failure. As the 5 day routine allows you to exercise a few muscle groups at a time, you can really focus on the job in hand and therefore give your all, whilst also working the same muscle groups 2-3 times a week, via the combination of different exercises.
This is in sharp contrast to the usual 60-90 minute workout where the last muscle group you work, gets the worst of your mental and physical energy. The 5 day split is great for people who want the weekends off to recover and chill out. I don’t recommend the 5-day split for those of you with a stressful job, hectic family life or a tendency to overtrain (stick to 2-3 day workouts).
The common mistake made with the 5 day split, is people think that as the workout only lasts (and should) about 30 minutes, they aren’t doing enough. They therefore add more sets and presto within 2 weeks, they are not recovering fully, and begin to burn out and lose motivation again.
1. Have an easy to digest protein & carbohydrate meal about 1-2 hours before your session. If you can’t grab some healthy food, try a Max-Meal, Progain or Recover. These are all excellent nutritionally balanced meals that provide protein and carbs for energy and amino acids, so you can really go all out before your workout.
2. If you need a mental kick, pop 2-3 caps of Intensity down, or if you like your pumps and muscle hardness, a few Vanadyl X-5.
3. Train hard – Don’t talk, muck around or take long rest periods. Rest as long as it takes to change your weights.
4. Remember do 1 high rep easy warm-up set to get the blood flowing, following by 75% of your best weight and then an all out failure of your best weight for around 6-10 reps.
5. With each session, aim for 10 reps with your best weight, before adding more weight. But make sure it is a small increment, say just 2 kg if need be, whatever it takes for you to increase weight, whilst using strict form. Remember 2 kg may not be a lot, but 2 kg every 2 weeks, is a lot of weight in a year.
6. Always have a protein & carbohydrate drink to replenish glycogen (carbohydrate) stores and amino acids immediately after training. You can try a glass of Promax and Viper, but everyone is now switching to a serving of Recover, as it contains the correct 1:3 ratio of protein:carbohydrates, along with recovery nutrients and the exclusive Biomax whey protein.
7. Don’t do any other aerobics or sports on the weekend otherwise you are very likely to burn-out.
Try the routine for 4-6 weeks and watch your muscle and strength increase dramatically.
Behind Neck Press: 3 sets of 6-10 reps
Upright Row: 3 sets of 6-10 reps
Incline Dumbell Press: 3 sets of 6-10 reps
Bench Press: 3 sets of 6-10 reps
Abdominal crunch: 3 sets till failure
Close-Grip Lat Pulldown: 3 sets of 6-10 reps
Seated Pulley Row: 3 sets of 6-10 reps
Seated Calf Raise: 4 sets of 6-10 reps
Forearm Curls: 3 sets till failure
Squats: 3 sets of 6-10 reps
Leg Press: 3 sets of 6-10 reps
Lying Leg Curl: 4 sets of 6-10 reps
E-Z Bar Close Grip Bench Press: 3 sets of 6-10 reps
Dips: 3 sets till failure
Dumbell Shrug: 3 sets of 6-10 reps
Standing Calf Raise: 4 sets of 6-10 reps
Pull-ups: 3 sets of 6-10 reps
E-Z Curls: 3 sets of 6-10 reps
Hammer Curls: 3 sets of 6-10 reps