So for the next couple of weeks I'm training a bit differently than I usually have in the past in a process sense even if the muscle groupings stay pretty similar. The focus for me (and like everyone I figure) is working towards increasing my lean muscle mass, improving my cardiovascular endurance, trimming a few pounds from the midsection while not putting any extra strain on my knees and other joints.
As such over the past few months I've been incorporating more machine exercises than ever before to let me really focus on the muscle groups, make that mental connection and getting a true feel for the fibres as I work with them towards my goals.
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| RIP John Meadows |
While I'm not sure I'm not sure I'm totally there yet with every group it's time to move forward and push the effort.
Now traditionally I've always been a big believer in the "Bro Philosophy" of hitting my big compound lifts first while you're freshest to get the most out of them weight wise after watching a lot of videos from experts of a certain age I'm no longer sure just how true that theory is. And speaking from past experience while
benching over 315lb is cool I'm not sure it's any more impressive than doing 10 sets of 10 at 225lb (which I've done and boy... that's a killer.)
So the idea going forward is to focus on more extensive warm up sets. The late John Meadows talked a lot in his videos about the importance of a "Hard 8 Rep Range while leaving stuff in the tank." Now obviously he also spoke a bunch about the importance of going to failure and really pushing yourself, but that was always at the end, when you've hit those muscles from all the angles and you've gotten a good feel for where you're at. At least this is what I've been taking away from his work.
Going forward my workout days are compound splits where I will work the areas in question in a light but progressive manner, making sure the muscles and the joints are ready to fire properly before going to my compound lifts and really pushing things. As such I might not be able to get as much weight on those lifts for as many reps as I'd like, but the focus is to have more QUALITY REPS from this approach than just sheer volume.
Oh and a minimum of 20 Minutes cardio every day depending on energy levels and scheduling. Anything from a low incline treadmill walk to the Ellipticals so long as I get my heart up and have the sweat flow.
BREAKDOWN
Back (w/Biceps)
Chest and Shoulders
Legs
Biceps (w/ Back)
Triceps (w/chest and shoulders)
Legs
So yeah. That's a 6 day a week plan. Either a rest day in the middle or at the end. I'm a big believer in consistency and can't stand missing days. The more effort I put out the happier I am mentally and physically.
After each day I'll make a post on the IG (warondadblog) and will try to break down the workout here for posterirties' sake.
Thanks.
AK
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