Looking for something different to try? How about ultra-abreviated training?
The next time you are in a rut or feel like you want to specialize on a lift or body part, give this a try. Take a few of your best lifts, make sure they will cover a majority of the muscle groups (balance), and really focus on them for a cycle or two. You might be suprised at the extra progress you can squeeze out of a lift when you don't have a lot of other things interfering with it. I've done this in the past and really liked the results.
An example routine:
Trap Bar Deadlift - work up to a heavy set of 5 reps
Trap Bar Deadlift - drop some weight and do 1x20
Push Press - 2x6
Bar Dips - 2x6
Barbell Rows - 2x8
This is not a long term plan, but can be very effective for short runs.
Discuss and comment...
Off Road, that is some good advice. I know in the past I have had days when I just go in and do nothing but deadlifts, or bench press. Just to change up and really focus on an individual movement.
On a side note. I am really interested in 5/3/1. Can you point me to some information? I read an article in T Mag, and have seen references to the book (I plan on buying it today). I really like the built in progression and that it is strength based. Any help will be appreciated.
Last edited by TXFatboy; 08-24-2010 at 10:03 AM.
Yup, that approach got my bench up 45 pounds in a couple of months while I couldnt squat or DL due to injury. Basically trained twice a week and rested A LOT.
This approach is very similar to what I do during the week.
Tuesday,Wednesday, Thursday I have very limited time to work out in the morning, about 45 minutes.
Short,sweet, and to the point. On weekends I do a push pull routine... I can't say I've seen massive jumps, but I can feel a difference when I go on weekend, plus I like the increased rest period.
H: 5'7" W:185
Goals: 495 -315 -585
“Persistence Persistence.” - Calvin Coolidge.
"I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
"I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
I'm glad some of you have tried similar kinds of routines. It's really about busting your butt on the essentials and spending the rest of the time recovering and growing. Wendler calls it the "Not Doing Jack SH** Routine." McRoberts calls it an Ultra-Hardgainer routine. McCallum would call it a specialization routine.
Just on a side note ( a little of topic)- I usually do my major lifts first, but recently I've tried to move them closer to the end of my workouts to mix things up a little. I've had some pretty good results. Maybe I wasn't warming up enough before, or maybe I'm jumping out of an oncoming rut.