training program for never ending gains

[tbombz]

strength training segment of each workout

Week A

try to set new personal record for 1 rep max. if attained, then strength training segment of the workout is done, and the next week you will move onto week B. If not attained, then you repeat week A the next week(try to attain a new 1rep max), and for the rest of that workout you use your prior 1 rep max record for mulitple sets of singles, doubles, and triples (using a spotter to work past failure).


Week B

use week A's 1 rep max for multiple sets of triples(if possible), doubles(if possible) and singles. use a spotter to get extra reps once youve failed. the week after week B, repeat week A.

 


hypertrophy segment


Every workout, after youve done the initial strength training portion outlined above, you will complete a higher volume training emphaasizing hypertrophy, utilizing only the 5-10 rep range, and completing at least 10 sets for every body part in this fashion.

 you should be reaching complete failure on every set during both the strength training portion, and the hypertrophy training portion. utilizing a spotter will greatly help you by allowing you to push all the way to true failure, and then beyond by having them give assistance on the concentric portion("negatives").















OPinions?? please!  

[dyslexic]

OPinions?? please!  

I don't think you should have used the color purple... 

[chaos]

What exercises would you be going for a one rep max?

It seems similar to the type of workout I do now.

[Drolrevo]

strength training segment of each workout

Week A

try to set new personal record for 1 rep max. if attained, then strength training segment of the workout is done, and the next week you will move onto week B. If not attained, then you repeat week A the next week(try to attain a new 1rep max), and for the rest of that workout you use your prior 1 rep max record for mulitple sets of singles, doubles, and triples (using a spotter to work past failure).


Week B

use week A's 1 rep max for multiple sets of triples(if possible), doubles(if possible) and singles. use a spotter to get extra reps once youve failed. the week after week B, repeat week A.

 


hypertrophy segment


Every workout, after youve done the initial strength training portion outlined above, you will complete a higher volume training emphaasizing hypertrophy, utilizing only the 5-10 rep range, and completing at least 10 sets for every body part in this fashion.

 you should be reaching complete failure on every set during both the strength training portion, and the hypertrophy training portion. utilizing a spotter will greatly help you by allowing you to push all the way to true failure, and then beyond by having them give assistance on the concentric portion("negatives").















OPinions?? please!  

Myt be okay if ur a newbie, not near ur natural max strength and always had a good spotter. For me itd be dangerous.. I dont have a reliable spotter and im near my nat max strength.. I.e. My one rep max for bench is sumwhere close to 400lbs.. But i would never try that without a GOOD spotter. What u r suggesting would be hard on the tendons,joints too esp if stuck in week A. -typd up on my nokia phone..

[Stubborn]

So you expect that someone could use their max from the week before, to do triples with the following week?


wow.....

[benchmstr]

strength training segment of each workout

Week A

try to set new personal record for 1 rep max. if attained, then strength training segment of the workout is done, and the next week you will move onto week B. If not attained, then you repeat week A the next week(try to attain a new 1rep max), and for the rest of that workout you use your prior 1 rep max record for mulitple sets of singles, doubles, and triples (using a spotter to work past failure).


Week B

use week A's 1 rep max for multiple sets of triples(if possible), doubles(if possible) and singles. use a spotter to get extra reps once youve failed. the week after week B, repeat week A.

 


hypertrophy segment


Every workout, after youve done the initial strength training portion outlined above, you will complete a higher volume training emphaasizing hypertrophy, utilizing only the 5-10 rep range, and completing at least 10 sets for every body part in this fashion.

 you should be reaching complete failure on every set during both the strength training portion, and the hypertrophy training portion. utilizing a spotter will greatly help you by allowing you to push all the way to true failure, and then beyond by having them give assistance on the concentric portion("negatives").















OPinions?? please!  

ok....jeff king

bench

[dyslexic]

So you expect that someone could use their max from the week before, to do triples with the following week?


wow.....

I was thinking the same thing... giving him the benefit of the doubt and thinking he meant something else. You would be extremely fortunate to hit those same Max Reps once again the following week, let alone 3 times.

I remember buying the very large washers that would fit over the end of an Oly bar. They couldn't have weighed even 1/4 lb.

I would add those once every two weeks on my bench until I got to where I felt I could add a 2.5lb plate on each side.

Max Reps for me utilize a completely different training style. More technique and experimentation than anything else.

[Get Rowdy]

I would separate the strength and hypertrophy training into different programs, doing one for at least 3 months, then switching.

It's easier to gain strength when not training to complete failure.

[wes]

NOT FOR ME !

[Bobby]

3-5 reps with a heavy ass weight will make a slightly lesser weight (like 10lbs) really easy

for example

press
130s 4 reps for 3-4sets then do the 120s and they will be easy to bang out 8-10 reps with, because the muscle is used to a heavier weight. no way to go but up, yip yip

[Coach is Back!]

strength training segment of each workout

Week A

try to set new personal record for 1 rep max. if attained, then strength training segment of the workout is done, and the next week you will move onto week B. If not attained, then you repeat week A the next week(try to attain a new 1rep max), and for the rest of that workout you use your prior 1 rep max record for mulitple sets of singles, doubles, and triples (using a spotter to work past failure).


Week B

use week A's 1 rep max for multiple sets of triples(if possible), doubles(if possible) and singles. use a spotter to get extra reps once youve failed. the week after week B, repeat week A.

 


hypertrophy segment


Every workout, after youve done the initial strength training portion outlined above, you will complete a higher volume training emphaasizing hypertrophy, utilizing only the 5-10 rep range, and completing at least 10 sets for every body part in this fashion.

 you should be reaching complete failure on every set during both the strength training portion, and the hypertrophy training portion. utilizing a spotter will greatly help you by allowing you to push all the way to true failure, and then beyond by having them give assistance on the concentric portion("negatives").















OPinions?? please!  

No offense tbombz, but this is really nothing new.

[tbombz]

No offense tbombz, but this is really nothing new.

i knew many experienced guys do things similar, its what i have been doign lately. seems to be workign well. hit a 405 bench and 500 deadlift and my muscles are getting round and full.

to stubburn, some poeople maybe able to hit a triple alone, but i meant with assistant. i didnt go into details a whoel lot, but i would have the person making heavy use of a spotter.

[dyslexic]

i knew many experienced guys do things similar, its what i have been doign lately. seems to be workign well. hit a 405 bench and 500 deadlift and my muscles are getting round and full.

to stubburn, some poeople maybe able to hit a triple alone, but i meant with assistant. i didnt go into details a whoel lot, but i would have the person making heavy use of a spotter.

Now all you gotta do is post pix homey.

[Stubborn]

to stubburn, some poeople maybe able to hit a triple alone, but i meant with assistant. i didnt go into details a whoel lot, but i would have the person making heavy use of a spotter.

I see. I have never had a spotter so I don't consider it an option. I just use the power rack mostly (lonely mans spotter).

I think this may work for you for a while because of your hormone levels, sure. You will soon putter out though.

Everything works, but nothing works forever.

[tbombz]

I see. I have never had a spotter so I don't consider it an option. I just use the power rack mostly (lonely mans spotter).

I think this may work for you for a while because of your hormone levels, sure. You will soon putter out though.

Everything works, but nothing works forever.

oh i agree, and the thread title is misleading.. in fact not at all what i think or meant.... but this is just a program i have put together based on some of my own thoughts about what i need to do to put on muscle....   after a while ill switch back to a more traditional routine.