Strength Training Workout

Strength Training Program

WEEKS 1-4
Workout A (Tuesday)
Chest- bench press
Shoulders- standard shoulder press
Triceps- close grip benchpress
Abdominal- weighted sit-ups
Calf- seated calf

Workout B (Friday)
Legs- squat
Hamstrings- leg curl
Back- bent row
Lats- pulldown (supinated grip)
Biceps- standard barbell curl


WEEK 5
Workout C (Friday)
Biceps- standard barbell curl
Triceps- close-grip bench press
Abdominal- weighted sit-ups
Calf- seated calf

WEEK 6
Workout D (Friday)
Chest- bench press
Shoulders- standard shoulder press
Back- deadlift

WEEK 7
Workout B (Friday)
Back- deadlift (substitute for legs)
Biceps- standard barbell curl
*Note- this is the beginning of the normal 4 week workout rotation beginning with “workout B” and substituting deadlifts instead of squats and eliminating pulldowns and rows for this cycle.

WEEKS 8-11
Workout A (Tuesday)
Chest- bench press
Shoulders- standard shoulder press
Triceps- close-grip bench press
Abdominal- weighted sit-ups

Workout B (Friday)
Back- deadlifts
Lats- pulldown (supine position)
Biceps- standard barbell curl
Calf- seated calf


There is deliberate reasoning behind the structure of this program which I will explain in detail. The following points of emphasis are strongly encouraged:

• The days listed in parenthesis are merely instructional. You can pick out days that may be better suited to your schedule, however, be sure to pick non-consecutive days and to stay with those same days so that recovery is adequate from week to week.

• Perform a couple warm-up sets before the work out and perform your heaviest weight for only one set somewhere in the range of 5-8 repetitions until failure, e.g. bench press- 1 set, shoulder press- 1 set, close-grip bench press- 1 set. If you exceed this number, which you may, then continue until you reach failure.

• I have detailed notes that tell me that at the end of four weeks, you will be “tapped out”. There is usually nothing in the tank and recovery will be difficult.

• Expect an increase of approximately 10 pounds per compound movement per week and approximately 5 pounds for single joint movements.

• Keep an accurate log of each workout and post your numbers in 11 weeks.

• If you are currently in a plateau state and having difficulty with your present work out routine, please take off a minimum of at least one week from the gym prior to starting this strength program.

• Legs comprise half of your body and for this reason, they are cycled out of the next 4 week workout cycle for adequate recovery. Pick-up where you left off on the next 4 week cycle. You will see improvement!

• Do not let fear tell you that if you don’t work out “enough”, then you will not grow. Refer to the 80/20 principle and experiment and break through this fear.

• The next 4 week cycle incorporates the use of deadlifts while eliminating rows and squats. This is because they are indirectly affected by the deadlifts and will therefore preserve the gains previously established. Squats and deadlifts put an undue strain on the body as a whole, having an incredible ability to increase natural testosterone levels.

• Keep your work outs to no more than a half hour. The sooner, the better.

• Keep a 6 or 7 day gap between workout B and workout C at the end of the 4 week cycle and a 6 or 7 day gap between workout D and workout B at the start of the new cycle.

• On pulldowns, take a supinated grip (palms toward you) approximately shoulder width apart. This places the biceps in the strongest position for pulling rather than a pronated grip in which they are placed in a weaker position.

• For abdominals, do sit-ups holding a plate or dumbell directly over your head, aiming for a low number of repetitions (5-8) rather than the conventional high repetition pattern.

The Foundation of Strength Training

Strength training when properly aligned with the biological principles that govern the muscular system’s ability to achieve productive results can reach victorious heights. It was Emerson who said, “As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.”

These principles become the foundation upon which muscle and strength are built. If we lack the proper understanding in the application of what we are trying to accomplish in the gym, then we will navigate through foggy waters not knowing exactly where we are headed. These principles, therefore, will serve as the rudder to guide us through the excessive amount of junk that weighs down our objectives, removing the excess and reaching our destination.

Strength Training Principles
In order to increase strength, one must build the muscle necessary to lift a given weight. I will employ the use of the Pareto principle and the other of which I will refer to as the principle of paradox. The first was discovered by Vilfredo Pareto, an Italian economist in 1906, who observed that 80% of the land was owned by 20% of the population. Therefore, 80% of the effects come from 20% of the causes. This can be applied elsewhere as well: 80% of weeds come from 20% of the seeds, 80% of leaves come from 20% of trees, 80% of yardage comes from 20% of the football team, 80% of crime comes from 20% of the population, etc. This analogy allows us to synthesize a plan of action in building strength. Therefore, 80% of the results of strength should come from 20% of the causes.

It must be noted that at this point, this principle was not invented but discovered. The difference between the two is that one functions in cooperation with life while an invention can move against the grain, e.g. politics. Strength must be built through a minimal amount of stimulus (cause) in order to reap the benefits (effects) of newfound muscular strength. This principle honors the difference between an involuntary action and a voluntary action. Again, the difference is crucial.

The second principle, the principle of paradox, asserts that in order to produce something, the opposite must be implemented. For instance, it is a paradox that in order to produce life from a seed, it must be buried and die. It is difficult to conclude that life must first come from death but nonetheless, it is so. Paradoxically, in order for strength to result, the muscle must first be weakened. We are already in a current state of weakness when attempting to lift more weight or perform more repetitions than the previous work out allowed. We are always building strength upon the weakness of the previous work out! Weakness, therefore, precedes strength.

Strength Training Harmony
These principles are in harmony with the voluntary and involuntary actions of the muscular system. The voluntary actions are those we perform at the gym. The pushing, pulling or lifting movements should compose 20% of our voluntary actions. The rest and nutrition should compose 80% of the results. Therefore, a minimalist approach to strength training must be implemented to build muscle.

We need to understand that we are actually involved in very little of our body’s daily functioning. When we eat, we supply our stomach with food (20% voluntary) but it takes care of the digestive process (80% involuntary). Our recuperative process runs much the same. When we permit one moment at night for sleep (20% voluntary), we allow the proper repairs to be made during the course of sleep (80% involuntary). We are able to do nothing on a biological level to assist in this. All that needs to be done is simply get out of the way and allow this principle to run its 80/20 course. “Doing” more adds to the problems.

Strength Training Chaos
These principles run contrary to the conventional wisdom of gym “experts” who use the inverse of the 80/20 Pereto principle. They apply 80% of voluntary action at the gym, which only allows for 20% of involuntary actions for recovery and therefore, stagnating results. These work out programs generally run six days (80% voluntary) with one day (20% involuntary) off to recuperate. This is simply not enough time to recuperate.

One last word of caution: be cautious when receiving work out advice from the big strong guys at the gym who spend countless hours with numerous sets and yet are both big and strong. These guys are the genetic exceptions to the rule. They are not the rule, only an exception. They are a genetically gifted body type that excels in the recuperative process. The only problem is that with a reduction in work out philosophy, they could achieve even greater results. The man that can bench press 405 pounds for 5 repetitions is no different from the man that can only bench press 135 pounds for 5 repetitions if this is the same amount performed week in and week out ad infinitum. Following the principles that are already aligned with the body will assist in navigating through the muddy waters of conventional weight lifting.