Advanced Trainee Routine Suggestion

Hi Dave and thanks for your question…

I find as an advance athlete, based on the theory of high intensity training, that many believe that we must go to pure basic compounds which I believe limits our development.

In thinking more long term and taking into consideration cross over, the following example workout takes advantage of 4 split routines, training the same body part every other workout, while incorporating different yet similar movements.

It is limited to only 3 exercises (4 for workout 3 that is low stress) so it is very brief but none the less intense.

Workout 4 incorporates two big movements either way you cut it… as does workout 2. It is not uncommon for power lifters to us assistance movements to help to progress their major lifts which we all know that the legs and back is the foundation of power. Franco Columbo was known for this and I followed suit personally with great success. I incorporate this in High Intensity Powerbuilding.

Workouts 1 & 3 will be relatively a breeze as far as HIT goes and will not dig a very deep whole. Workouts 2 & 4 will take a bit of toll but they happen once every 8-10 days… perfect!

I have personally used a variation of this workout, which I will publish similar in my Newsletter within the next couple of days that incorporate “Contracted Holds” and “Pre-Exhaustion” which we know one is high stress and the other is low stress. Both are high intensity.

I have had great results in the strength department and also in the muscle department, maintaining my bodyweight (about 200 pounds) while dropping body fat.

You could very easily incorporate other movements of your choice but I think these are the best for what you are trying to accomplish.

It can be performed every 4-5 days. If you are just starting up great! If not take a week or two rest and then begin.

Although 4-5 days is a guideline, always use the Two Day Rule to insure that you have compensated and then overcompensated by laying down muscle.

On this workout I never appear flat and usually by the day 5-6 I train.

It is important as you know to pay attention to your diet. I recover very well and quickly for my stage of the game. I eat mainly a raw diet with some added cooked dishes. My proteins and fats are higher than normal, yet I keep carbs at about 80. Quality protein as you know is very important and I am an advocate of eating real food rather than processed food. I normally do 6 – 12 blended raw eggs a day and add beef to that and vegetables, salad etc. 

The night before my workouts and the day of, I increase carbs dramatically which helps the load and performance. After the workout I drop down to lower carbs again.

Hope this helps!

Now the workout.  

WORKOUT 1 - Chest, Shoulders and Arms

Dumbbell Flies

Seated Press (I like Machine or Alt DB)

Curl Machine (Contracted Hold top position + neg)

(You could do a pre exhaustion set after flies of incline bench but that would affect your seated press. I would do these as straight sets)

WORKOUT 2 - Legs and Back

Squat or leg press

Toe Press (on leg press machine) 5-7 reps with 10 sec contracted hold per rep

Barbell Rows

WORKOUT 3 - Chest, Shoulders and Arms

Incline Bench Press

Lateral Machine or Dumbbell Laterals

Barbell Curls

Lying Triceps Extension or Dips

WORKOUT 4 - Back and Legs

Pull downs

Deadlifts

Leg Press

(With deads done first, as with squats, the leg press acts as an assistance power movement)

OR

Pull downs

Leg Press

Partial Deadlift

Blessings and best regards,

Bill

Hi Bill,

Thanks for the routine and feedback!  The routine looks great and seems very practical.  I am going to boost my calorie intake just a bit.  My diet is pretty sound although I do rely more on carbs, however, I tried to limit sugar/white as much as I can - although I was guilty of eating my favorite Breyer's ice cream the other night! Yum. :-)  My diet largely consists of oatmeal, whole grain/high fiber wheat bread, low fat cottage cheese, yogurt, cheeses, turkey, chicken, some fish and occasional red meat.  I also eat apples, banana, red grapes, romaine lettuce, tomatoes, green pepper, carrots, olive oil based salad dressings, and natural peanut butter.  I also take a very high quality, pure protein powder supplement and omega 3 fish oil.  I do try to watch the saturated fat and simple sugars largely because of Arteriosclerosis on my father's side of the family.  I rely more on mono and poly fats.

Just a few questions regarding the routine:

1.  Can I use my angled squat in place of the leg press in each leg workout?  I don't own a leg press yet - but will be purchasing one in the near future as I create my new home gym.  This angled squat doesn't stress the lower back as much as regular squats.  I'm also capable of performing Leg Extensions if performing the angled squat seems too much to you.

2.  On Workout 1, I am capable of performing decline chest presses which don't affect the delts quite as strenuously as incline chest press - possibly I could do that with the Dumbell Fly as a non superset?  I wasn't sure if you meant for me to possibly add it as a non-superset.

3.  On Workout 2, can I perform the Seated Row instead of Barbell Rows?  I am certainly capable of performing Barbell Rows, but they do seem to involve the lower back quite a bit as I was concerned about that area getting too much stimulation.

4.  On Workout 4, can I do Tricep Pressdowns or Seated Triceps Extension in place of Lying Triceps Extension or Dips?  Any preference of these for triceps?


Thanks again,

Dave

Hi David... you are welcome!

1 Yes angled squat is fine - 4 is Yes to all questions.

2 Yes you could certainly add it as a superset to flies or in place of the press without the superset... your choice. Flies work very well all by themselves also but would leave your shoulders warmed up and ready to do presses. You can always be creative :-)

3 Sure, seated rows will work. But, I wouldn't worry about your lower back. it is part of the structure used in the big exercises like barbell rows, squats and deads which makes them so productive. If you choose to do them  you will have plenty of rest time after the workout to allow it to recover.

4 Yes, your choice of triceps work will be just fine. I personally choose lying extensions or push downs for direct triceps work or close grip benches or dips for compound triceps work.

Glad I could help,

Blessings,
Bill

Yet another well thought out, rational routine from our generous host! What other forum could one go too and expect to be given individual help and routines? NONE!!! Which is what makes this one unique, and why I continually feel honoured to be part of it.

Yes, I agree lifter.

Bill, thanks a lot.  I will be giving this routine a serious go and will report back to you.

Hey Bill,

I just have several more questions that just popped up if you don't mind.  I really appreciate it!

1.  For bodybuilding purposes, is there really a difference between regular deadlifts (where you allow the weight to reach the floor, reset, and lift, etc.) vs partial deadlifts where I assume the weight is lowered to about the knees?

2.  On the preacher curl machine I have, there are three settings for the angle of the preacher bench.  If I remember correctly, I think Mike once told me to keep it as close to a 90 degree angle (straight up and down) as possible.  I can't get it quite there, but I can closer to that.  Thoughts?

3.  Do you like the idea of a leg extension pre-exhaust with Squat for Leg Workout 2?  I'm just thinking of a little variation for my quads in this workout since I don't have a leg press yet and am performing squats in the next leg workout too. 

3.  Rep speed.  For the deadlift and squat, I think you just want to go with a natural, controlled feel, correct?  For other movements, roughly 4/4 (including the static holds you mentioned above)?

Thanks again!!

Dave

Hi David... Thank you all for your kind words.

I am going to answer your questions below each one you posted in capital letters

1.  For bodybuilding purposes, is there really a difference between regular deadlifts (where you allow the weight to reach the floor, reset, and lift, etc.) vs partial deadlifts where I assume the weight is lowered to about the knees?

A: I PREFER PARTIALS BECAUSE OF THE LIMITED RANGE AND WEIGHT TO BE USED, NOT TO MENTION THE EFFECTIVENESS. I AT TIMES DURING WORKOUTS WOULD DEADLIFT A WEIGTH UP AND DO REPS ONLY TO THE KNEES AND THEN SET IT DOWN. IT WOULD BE EASIER THOUGH IN A POWER RACK.

2.  On the preacher curl machine I have, there are three settings for the angle of the preacher bench.  If I remember correctly, I think Mike once told me to keep it as close to a 90 degree angle (straight up and down) as possible.  I can't get it quite there, but I can closer to that.  Thoughts?

A: JUST GET IT AS CLOSE AS POSSIBLE. THE BODY REALLY DOES NOT KNOW WHAT ANGLE IT IS, ONLY THAT IT HAS TO ADAPT SO CLOSE IS FINE.

3.  Do you like the idea of a leg extension pre-exhaust with Squat for Leg Workout 2?  I'm just thinking of a little variation for my quads in this workout since I don't have a leg press yet and am performing squats in the next leg workout too.

A: I THINK THAT IS FINE, I LIKE PRE EXHAUSTION BECAUSE IT MEANS LOW STRESS.

3.  Rep speed.  For the deadlift and squat, I think you just want to go with a natural, controlled feel, correct?  For other movements, roughly 4/4 (including the static holds you mentioned above)?

A: CORRECT, REMEMBER THE ONLY THING CADENCE DOES IS KEEP YOU FROM THROWING THE WEIGHT. IN DEADS, SQUATS, DIPS, BARBELL ROWS, HIGH PULLS, CALVE RAISES IT IS JUST CONTROLLED.

Wishing you the best,
Bill

Thanks again, Bill.  I'm really psyched up for this routine!  It sounds great and I've never done something like this one before.

Hi Bill,

One question popped up in my mind today.  I did Workout 2 (Legs & Back) today and performed a Leg Extension/ Squat superset.  When performing the squat, where do you recommend I go to failure?  In other words, with the squat and locking out at the top of each rep it allows the lactic acid to flow away....allowing me to perform yet another rep.  If rest a few seconds I can keep getting an additional rep.  In essence, it becomes similar to rest/pause I suppose.

Also, would I perform the squat differently in this superset as opposed to do the squat just by itself such as in Workout 4 (Back & Legs).

Thanks!

Dave

Hi Dave...

Don't rest between reps on the squat. Our desire is to fail... especially as a secondary compound exercise... of course safety first so complete as many full reps as you can. Usually you know if you are going to make another rep or not when you complete the last one... so don't rest at the top, other than taking a breath and resetting for the next rep.

Perform it as you would whether by itself or following a preexhaustion set...

To your success!
Bill

Yep, makes sense.  Sort of follow the same procedure as the deadlift (take a big breath, reset, perform next rep, etc.)

Thanks, Bill!

Did the second half of Bill's routine this morning... 8 solid squats! (5-7 is my range). 9 calf raises (same rep range), and 6 Yates rows... but with 275# it's gruelling. That is still 1 extra rep than I managed last workout. This is something else, its effectiveness inherent in its simplicity. Knowing I have a different group of moves next time around, is exciting, a novelty for both body and mind.

Well done Bill, you've designed a terific program!

God bless.

Thank you for your kind words... I am only the guide :-) It is your focus and efforts that you are reaping the benefits of...

This HIT is like having a contest every workout... with yourself. You must be up to it both mind and body. It takes Not a faint heart to do so!

To your success!

Blessings,
Bill

Not to downplay your contributions my friend, not by any means, but I guess the age old adage applies here somewhat... when one teaches, two learn. Still, it takes great insight to be able to get to the heart of matters, and I still remain in awe with how you see what you do in Mike's teachings.
I guess for me, with 33 years of Heavy Duty behind me, it HIT's hardest (pun intended).I have constructed 1,000's of HD routines over time, with varying success. So when I see one that stands out and gets to core of what it truly needed, it jumps out at me! I have deep respect for its formulation, but even more so for the mind behind it. Mind DEFINITELY becomes mass!!!

God bless.

Thank you my friend!

Hi Bill
I have been doing this routine now for a few workouts, and it´s great, but i have moved biceps to leg and back day to minimize overlap...is this a good thing? Otherwise you be training biceps every workout....have you felt that your biceps get to much(or frequent) work on this routine?
Or am i over analyzing it :-)

Seeker

I'd bet that Bill designed it that way on purpose!

Hi Seeker...

It is fine to move them over but there are many things to consider including sets per workout, overall intensity etc. just to name a few.

As long as you have planned it out properly and are using the Two Day rule there should not be any problem.

Remember, as long as you have used the Two Day Rule... you are recovered. Period!

It is when the Two Day Rule is not employed is when there becomes a problem.

I never have any problem with ordering biceps opposite of back day and in fact this is a little secret when we are talking about lagging biceps... again... if you are recovered, you are recovered but the KEY and this is the key is to be true to yourself.

As long as your body systemically is not only recovered but 120+%... you are always good to go.

If this was not the case, those on abbreviated routines would have a problem each and every time with overlap because some are doing 1 workout... and they are not... SEE? It is all about being logical also and taking into account precisely the stress (for each workout).

Hope this helps!

Blessings and best regards,
Bill

I find that odd also, as my biceps have no problem recovering enough to enable me to apply myself 100% on my back exercise. After all, they are one of the smallest, minute muscles, unless you are over-trashing them with excess intensity enhancers I can't see any reason they wouldn't bounce back "promptly".