The Keys To Progress
I've made a bold decision to follow the routines and advice given by John McCallum in his book "The Complete Keys To Progress." Originally a series of articles printed Strength & Health magazine in the 60's, KTP takes a person from the beginner/intermediate stage of lifting to advanced lifting in several years. Each "month" McCallum will talk about training, routines of famous bodybuilders (at that time), nutrition, gaining weight, health issues, concentration, or many other BB'ing topics. He leaves few stones unturned. Most chapter themes are wrapped around entertaining and humorous stories that make the book much more than just your average training book.
The idea is to follow the book chronologically. You follow the last routine given until a new one is listed with each "chapter" (originally a column in the magazine) lasting one month. Not every chapter lists routines. For example, the first routine is listed in Ch. 1 and the next routine is not until Ch. 5 so you follow the first routine for 4 months. I'm not sure how long the entire "program" is, I lost count at 2 years. Since I always talk about how this is the best training book I've ever read it's time to put my money where my mouth is, place my trust into McCallum's hands, and give it a go.
My short term goal is to just complete the first routine "Time Factor" which is 4 months long. My long term goal is to complete the first 5 routines which will take 14 months total. My super long term goal is to complete the whole book which would take well over 2 years. We'll see how far I get. I know of several people who have done the first 4 routines and only one person who has completed the entire book.
Anyone interested in KTP can get it at www.davedraper.com or www.ironmind.com You can also read an excerpt from KTP at Dave Draper's website.
The first KTP routine is called "Time Factor" and here is how it is layed out in the book:
Press Behind the Neck: 2 sets of 12 reps
Bent-rowing Exercise: 3 sets of 15 reps
Bench Press: 3 sets of 12 reps
Curls: 1 set of 10 reps
Squats: 2 sets of 15
Pullovers: 2 sets of 20 reps (each set done right after a set of squats)
SLDL: 1 set of 15 reps
Leg Raises: 1 set of 25 reps
This is done 3 times a week for 4 months. This is a routine designed for beginners or intermediates and I rate myself as somewhere in between the two.
The only change I'll be making is to do the Press to the front and not behind the neck. 3x a week is going to be tough and will demand lots of good food and plenty of rest. The food part I can handle but I'll need to work on getting more sleep.
My plan is to do the exact reps and increase the poundage at least every other workout via microloading. I'll be starting the weights out a little low to adjust to the higher rep range. I'm used to working in the 5 - 8 rep range so this is a bit of an adjustment for me. But this routine is meant to work on size, strength, and conditioning, and conditioning is what I really need right now. This routine will wear my ass out but that's the way I want it. My first workout is tonight. Wish me luck.