DIRECTIONS
FREQUENCY: Perform each workout once per week, resting at least a day between each session.
HOW TO DO IT: Follow the specific instructions for each workout below.
Workout A (Bodybuilding): Perform each pair of exercises (marked A and B) as alternating sets, resting 30 seconds after the first exercise in the pair and 60-90 seconds after the second one. (So you'll do one set of 1A, rest 30 seconds, then one set of 1B, rest 60-90 seconds, and so on for all the prescribed sets for that pair.) Afterward, move on to the next pair.
Workouts B (Powerlifting) and C (olympic Weightlifting): Perform each exercise as straight sets, completing all sets for one exercise before moving on to the next.
WEIGHT: For Workout A, use the heaviest weight that allows you to complete all the prescribed repetitions, plus one, for each set. Be careful not to go to failure. For Workout B, use the heaviest weight that allows you to complete all the prescribed repetitions. For Workout C, be conservative and start every exercise with a weight that you're sure allows you to complete every rep with maximum speed. You may want to start with an empty barbell, or a five- or 10-pound plate on each side.
TEMPO: The first digit is how many seconds you should take to lower the weight. The second digit is how long you should pause at the bottom (when your muscles are under the most tension). The third digit is how long you should take to lift the weight. A "0" means to move right to the next digit, and a tempo of "X" means to complete each rep as quickly as possible while controlling the weight.
|
