Last Update On April 20, 2012
Minimalistic Training Routine That Works
In this article I will present you a powerbuilding routine that is as simple as it gets. It's designed to increase your strength and muscle mass. The program does not care about fat loss.
Since we are trying to be minimalistic you will be training only twice a week with three days between both sessions. So if you train on Monday your next day will be Friday. Here's the routine.
Olympic Barbell Back Squat - 1x5 - work up to a heavy a single set of 5 reps
Incline or Flat Bench press - 1x5 - work up to a heavy single set of 5 reps
Triceps exercise of choice - 3x8-10
Side Shoulder Laterals - 3x8-10
Barbell Deadlift - work up to a heavy set of 5 reps
Pull-ups - 25-30 quality reps - you can do 5x5, 8x3...etc.
Overhead press - 3x8
Barbell Bicep Curls - 3x8-10
Progression on the routine:
On the compound exercises squat, bench, deadlift you work up to a heavy single set of 5. Start with a weight you can do for 8-10 easy reps. Each workout add 5-10 pounds to the squat, 10-15 pounds to the deadlift and 5 pounds to the bench press. After a while it will get hard. Then switch to a single set of 3 reps and add 3-5 back-off sets of 5-8 reps with about 70-80% of the weight you used for your heavy triple after your squat and benches. DON'T EVER DO BACK-OFF SETS FOR THE DEADLIFT. The deadlift DOES NOT tolerate back-off sets. Many backs have been hurt the following way: heavy 1-5 reps set followed by sets of 8-10 reps. This is dangerous because your lower back is the weakest link during a deadlift and it does not like working overtime. Remember - back off sets only for benches and squats. After your triple can't progress anymore - deload and build-up again. In other words cycle. More on cycling is explained in the article the Rookie Strength Routine.
For the assistance exercises - curls, side raises, overhead press, pull-ups use the repetition method - when you can do a certain number of reps increase the weight. No need to cycle those exercises.
This is it. This routine will build strength and some size too while saving time. If you have any questions ask in the comment section.
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