Week B1, Day 3

KB 40kg

A1 2H Clean 5,3,2
A2 Goblet Squat 2,2,2

B1 Floor Press Assisted 2,3,2
B2 Single Arm Row 2,2,2

C One Leg Deadlift 2,2

1min rest between all sets

Week B1, Day 2

KB 40kg

TGU Progressions
1-5 Floor to Kneeling Windmill

Week B1, Day 1

KB 40kg

A1 Floor Press Assisted 2,2,2
A2 Single Arm Row 2,2,2

B1 Goblet Squat 1,1,1
B2 2H Swing 5,5,5

C Side Bend 3,3

1min rest between all sets

GymRat Style

Truth.

 

In the absence of updates, I will post a hypertrophy program I wrote up for a gym-rat friend, who, when he follows it to the letter, does see a noticeable increase in muscle mass, with or without pharmaceutical assistance, and has passed on the program to other gym rats who have noticed muscle increase. I wish I had photos to back all of this up, but blurry facebook pics or snapchat pics aren’t really gonna cut it. I decided to call it GymRat Style.

Day 1	Shoulders + Biceps	Sets	Reps
	*Barbell Military Press	2-3	5-8
	Lateral Raises	2-3	8-12
	Arnold Press	2-3	8-12
	Barbell Biceps Curls	3	8-12
	Concentration Curls	2-3	8-12

Day 2	Legs	Sets	Reps
	*Squats (front or back)	4	5-8
	Good Mornings	3	5-8
	Single-Leg Press	2-3	8-12
	Calves in leg press	2-3	12-15

Day 3	Chest + Triceps	Sets	Reps
	*Bench Press	4	6-8
	Dips	2-3	12-15
	Incline Dumbbell Press	2-3	8-12
	EZ Bar Pullover/Triceps Extensions	2-3	8-12
	Floor Flyes	2-3	6-8

Day 4	Back	Sets	Reps
	Power Clean	2-3	5-8
	High Pull	2-3	5-8
	*Deadlift (Sumo or Conventional)	2-3	5-8
	Stiff-Legged Deadlift	2-3	5-8
	Barbell or Dumbbell Row	2-3	5-8

Notes
If you must, an addition of Day 5 of Biceps and Triceps only training is ok.

Abs:  1-4 times per week at the end of scheduled workout.

Rest: 30sec-3mins

*Denotes lifts that must be performed, otherwise all lifts are interchangeable and may be performed in any order, to accommodate use of equipment in a busy commercial gym. If you only have time for one lift, do these.

Sets: Prescribed sets are working sets, and you may take as many warmup sets as you like.

Reps: For example, if prescribed 5-8reps, pick a weight that has you failing, or nearly failing, within that range. If you can hit 8 reps easily, increase weight, or if you have trouble getting 5 reps, reduce weight.

Duration: Try to keep workouts to 75mins or less. 60mins is better.

Diet: Eat a lot. Common sense.

Sleep: Lots. 8hrs minimum.

Once a month, reduce rep range to 3-5reps. You can also rotate the days you reduce reps. For example, Week 1, reduce reps for Day 1 only. Week 2, reduce reps for Day 2 only etc.

Keep a log.

Generally, try to stick with the program. You may add, subtract, or substitute any lifts, except for the denoted lifts, and stick with the general rep and set range.

If anyone tries this, go with it for at least a couple of months, and let me know how you go.

Bench Press or Bench Row?

When life throws a spanner in the works

Work has been hectic busy for me lately, hence no training or blog updates. Whilst the Program Maximum type of thing I had going was working well, I did have to reassess and eventually change it to a Program Minimum schedule, as 70+hours, 6 and a half days week, puts a quick stop to any strength program. Even then, I have concocted a bare-assed program utilising only a single 40kg kettlebell. We’ll see how that works out.