One hour a week

The one hour a week workout guide © Copyright 2009 www.jutu.ca

The one hour a week workout guide

A home based nutrition and exercise plan for everyoneby Ray-Ray Lalonde

www.jutu.ca

Page 1 Back to table of contents © Copyright 2009 www.jutu.ca

http://www.jutu.com/


Table of ContentsDisclaimer..................................................................................................................................................3Introduction................................................................................................................................................4The Theory.................................................................................................................................................5A New View...............................................................................................................................................7Repetition Ranges......................................................................................................................................8Nutrition.....................................................................................................................................................9Food List..................................................................................................................................................12How Much of what Should You Eat?.......................................................................................................14Recipes.....................................................................................................................................................15Equipment................................................................................................................................................17The bench ................................................................................................................................................18Dumbbells................................................................................................................................................19Phase 1.....................................................................................................................................................20Phase 2.....................................................................................................................................................21The Rack..................................................................................................................................................23Bar and weights........................................................................................................................................25Warm ups and types of structures............................................................................................................26Phase 3.....................................................................................................................................................27Links.........................................................................................................................................................28End...........................................................................................................................................................29Thanks......................................................................................................................................................30My extreme routine..................................................................................................................................31My Wife's routine.....................................................................................................................................32Three day routine.....................................................................................................................................33



Disclaimer

Statistics show that weight lifting is the safest sport when looking at the rate of injury. Practicalevidence will confirm that you'll be less injured than your friends playing soccer, rugby, MMA, etc.

Unlike many other sports, in weight lifting no-one will hit your knees or ankles or whatever. It'sjust you and the bar. If you injure yourself, it will be your fault and your fault only.

The best way to avoid injuries is to start light, learn correct exercise technique, add weight slowlybut systematically and use your head. The barbell is great at teaching you lessons the hard way ifyou try to run before learning to walk. Greediness, as in using too much weight too soon, often

leads to injury. Control your ego.I believe that you can do strength training whatever your age, gender or limitations. It all comesdown to what you think you're capable of. Most people can do more than they think. Maybe youwant to consult your doctor first and ask if (s)he thinks you're ready for this. I believe you better

find out yourself. No-one knows better than you do. But this is your life. You decide.By reading this eBook, you agree that you take full responsibility for your life, choices & actions

and that anything that happens to you is your fault and your fault only.

© http://stronglifts.com


http://stronglifts.com/



Introduction

In this book I will describe in simple language and terms how anyone can drastically change themselves to be healthier, stronger and thinner in as little as one hour a week. This can all be accomplished with minimal equipment and time.

Like many others I was a young man in my early twenties training four to five days a week and trying everything in my power to make gains, Oh ya I've tried it all. My workout routine consisted of a four day split that I followed religiously.

I'm not going into detail on exactly what I would do on each of these days, But it was a lotand It involved very specialized equipment that could only be found in a professional gym.

Now due to years of studies and training I've come up with a very basic program that works and work for everyone.

For those who want more, for those who want the extreme, I've made a routine just for you.For the average couch potato this is as simple and plain as I could put it.

I don't care what you do or who you are. And I mean it, I'm not going to preach about nutrition or smoking or booze or your lazy habits, I don't give a crap. Do what ever you are doing now plus what I'm about to show you. And you'll be on your way. No really I'm a 37 year old beer drink'n pot smok'n dude from a way back.

The facts are as they are. I was a 26 year old boy, who trained his whole life, and at 26 reached a 285 lb bench press and at the time my weight was 265 lb, I'm now ,as of writing this book I'm 37 years old at 225 lb with a bench press of 415 lb. I'm not saying your goals are the same as mine, but the principals are the same.



The Theory

This is how it works. Your body burns calories, but not all of your body burns calories, if fact the muscles that make up your body burn calories and the fat on your body is calories. Every pound of fat that you carry contains 3500 calories and every pound of muscle that you have burns 10 calories a day just to survive. So even if you were lying in a deep coma at the hospital every pound of your muscle would burn 10 calories a day . Let say your weight is 200 pounds and 100 pounds of that is fat and the remainder is muscle, bone, hair, etc.. your body would need 1000 calories to survive. Now another person of the same weight only carries 30 pounds of fat leaving 170 pounds, they would need 1700 calories to survive. So increase the lean muscle mass and you decrease the fat. And the best way to do that is with weight training.

When a muscle contracts against a large amount of resistance, it adapts by getting bigger and stronger. Likewise, if it's regularly forced to contract for long periods of time, it becomes more resistant to fatigue. These adaptations occur to reduce stress on the body, which is why you can per-form everyday functions -- like walking up stairs or picking up a light object -- with little effort.

When you lift weights, you cause tiny tears in your muscle fibers. This accelerates a process called muscle-protein synthesis, which uses amino acids to repair and reinforce the fibers, making them resistant to future damage. And although this happens at a microscopic level, the effect becomes visible over time.

Understanding this process provides you with a logical rationale for how often you should train your muscles. In multiple studies, researchers at the University of Texas Medical Branch in Galveston have reported that muscle-protein synthesis is elevated for up to 48 hours after a resistance-training session. So if you workout on Monday at 7 pm., your body is in muscle-growth mode until Wednesday at 7 pm. After 48 hours, though, the biological stimulus for your body to build new muscle returns to normal.

Now if we look at it from a calorie point of view even though you only workout on Monday your body continues to burn calories for the remainder of the 48 hours. So lets compare a single 40 minute workout with free weights to to 40 minutes on a treadmill. On the treadmill you will burn calories for the duration of exercise. Once that exercise stops and you go on with your day the amount of calories that you burn drops back to normal, about 10 calories per pound. Using free weights for a 40 minute workout puts the body at a rebuild muscle stat for 48 hours.

The old views on weight lifting was to divide the body into specific muscle groups, or body parts, and dedicate an entire session to working each individually. For example, you might perform exercises for your chest on Monday, your back on Tuesday, your shoulders on Wednesday, Much like I did and many other as well. Even though you're training daily, each muscle group is targeted only once a week. So, in essence, those muscles grow for just 2 days out of every 7. With total-body workouts, though, you work each muscle more often. When you train a muscle three times a week, it spends more total time growing.



Anatomically speaking, you can't isolate muscle groups in the first place -- which is my other beef with body-part training. Imagine, for a moment, that you could strip the skin away from your muscles. You'd see clearly that they're interconnected, surrounding the body like a unified web. This is because all of your muscles are enclosed in a tough connective tissue called fascia. And since fascia attaches to bone and other muscles, it creates "functional" relationships between seemingly separate muscle groups."Even a small movement of your upper arm triggers a complicated network of muscles from your shoulder down to your hip," says Bill Hartman, P.T., C.S.C.S., a physical therapist in Indianapolis. Here's why: The latissimus dorsi (or lat), the largest muscle of the back, attaches to the upper-arm bone, shoulder blade, spine, and thoracolumbar fascia--a strong layer of connective tissue that attaches muscles to the spine and pelvis. The glutes, or rear hip muscles, attach to the pelvis. See the connections? Don't misunderstand: There's no doubt you can emphasize a muscle group by choosing the appropriate exercise; just don't confuse targeting with isolating. To illustrate this point, The popular exercise known as the bent-over row. If you subscribe to body-part training, it's a back exercise, since that's the area of your body it emphasizes. But, because of the interconnection between the muscles and connective tissues of the hips and back, your hamstrings and glutes are contracted for the entire exercise. So you're not only working your back, you're challenging your legs as well. And don't forget the involvement of your forearms and biceps in pulling the bar to your chest. Separating your workouts by body parts is illogical,You're not actually separating anything.

Also, since body-part training is generally performed intensely on consecutive days, it impedes the recovery process. "The nutrients your body needs to repair muscle damage from the previous day are allocated toward providing energy for your workout instead," says Jeff Volek, Ph.D., R.D., an exercise-and-nutrition researcher at the University of Connecticut. "Your muscles grow best when your body is resting, not working." This isn't an issue with My total-body recommendation, since there's a built-in recovery day after each session.



A New View

Bodybuilders argue that total-body training doesn't allow you to work muscle groups hard enough. For instance, they claim that if a typical chest workout takes 30 minutes or more to complete, you'd have to spend hours in the gym to adequately train your entire body. That's based on the assumption that a chest workout needs to take 30 minutes. A typical chest day might consist of three sets of four exercises, for a total of 12 sets every 7 days. But you could do the same amount of work -- 12 total sets -- in the same time period by performing four sets 3 days a week. I've found that training works like a prescription. You wouldn't take an entire bottle of Advil on Monday to relieve pain all week; you'd take smaller doses at regular intervals.

A study at the University of Alabama supports this notion. The researchers had one group of men train each muscle group once a week for 3 months; another group performed the same number of total sets weekly but split them equally among three total-body workouts. The result? The men who worked each muscle more frequently gained 9 pounds of muscle -- 5 more than those who trained each muscle only once a week.

But, to save even more time, I like to employs another strategy: alternating sets. When possible, pair exercises that work opposite muscle groups and cuts the rest period between sets in half.

It's a concept based on the scientific work of Sir Charles Scott Sherrington, who won the Nobel Prize in 1932 for his contributions in physiology and neuroscience. Sherrington's law of reciprocal innervation states that "for every neural activation of a muscle, there is a corresponding inhibition of the opposing muscle." This means when you work your chest muscles, the opposite back muscles are forced to relax, thereby resting.

So, instead of waiting 2 minutes between sets of bench presses, you can perform one set of the bench press, rest for just 1 minute, and then do a bent-over row. After you finish, you'll rest again, then repeat the entire process until you complete all sets of both exercises. In an average workout, this technique saves at least 8 to 10 minutes without sacrificing performance.

There's another piece to this puzzle, though. In analyzing thousands of work-out logs, It seems that growth occurs once a muscle has been exposed to 90 to 120 seconds of total tension..

For example, let's say it takes 5 seconds to complete one repetition. This means one set of eight repetitions would place your muscles under tension for 40 seconds. So, using this theory, you'd need to do only three sets -- for a total of 120 seconds -- to perform enough exercise to stimulate muscle growth. Likewise with four sets of five repetitions or two sets of 12 repetitions.

However, even I admit that this is more theory than fact, primarily for one reason: Human studies simply haven't compared a wide variety of set and repetition ranges or even controlled for the duration of muscle tension. So there's simply no data to draw from.



Repetition Ranges

"Go heavy or go home" is a common saying among bodybuilders. But, while it's crucial that you use a weight that provides a challenging load, the mantra is flawed. That's because muscle fibers can grow in two ways. The first is when the myofibrils -- the parts of the fiber that contain the contracting proteins -- increase in number and density. This type of growth leads to strength gains and can be accomplished by using heavy weights that allow only one to seven repetitions.

The second type of growth, however, occurs when your muscles are forced to contract for longer periods of time. Typically, this means using lighter loads that allow you to complete 12 to 15 repetitions. This increases the number of energy-producing structures within the fiber. So you don't get significantly stronger, but you do get bigger.

Using a repetition range that falls between the two causes a combination of both types of growth, but each to a lesser degree. And that's why I use all three repetition ranges. For instance, I might prescribe five repetitions of each exercise on Monday, 15 on Wednesday, and 10 on Friday. It not only leads to better growth but also helps keep you from hitting plateaus..

And indeed, in a 2002 study, Arizona State University researchers discovered that men who alternated their repetition ranges in each of three weekly training sessions gained twice as much strength as men who didn't vary their repetitions. To me, it's just another case of a logical approach generating a logical result.



Nutrition

This is the simplest and most important section of the book, it is also the section that most people have trouble with. None of the theory or facts about weight taring mean anything without proper nutrition. A few years ago I read a book called “Underground Mass Secrets”, a book devoted to the hard gainer, (people who can't gain any size no matter what they do). The book consisted of 12 chapters the first 10 on nutrition and the remainder on weight lifting. It's not rocket science, if you need 1500 calories a day and you consume 1000 you'll lose weight, consume 2000 and you'll gain it.

No matter what you goals are weather to lose weight, gain weight, increase lean muscle mass,increase stamina or maintain a good cardiovascular system food is the key. When ever food goes through any type of modification or process it looses most of the natural nutrition that it carries. I've noticed drastic changes in my health and physic from only consume non-processed foods. In fact if you could only do one thing to improve you life eating whole non-processed food would be it. Nutrition is one of the most neglected keys to getting fit. Without proper nutrition you, like the majority, will fail!So what should you be eating?, well it's quit simple, food should not have a list of ingredients, it should just be food, that's it.

I'm not going into great detail on the subject, you can find more info on it all over the Internet.Here are just a few to take a look at.

http://www.westonaprice.org/modernfood/dirty-secrets.htmlhttp://en.wikipedia.org/wiki/Food_processinghttp://nutrition.about.com/od/askyournutritionist/f/processedfoods.htmhttp://www.readersdigest.ca/food/cms/xcms/pitfalls-of-processed-foods-exposed_413_a.html


http://www.readersdigest.ca/food/cms/xcms/pitfalls-of-processed-foods-exposed_413_a.html

http://nutrition.about.com/od/askyournutritionist/f/processedfoods.htm

http://en.wikipedia.org/wiki/Food_processing

http://www.westonaprice.org/modernfood/dirty-secrets.html


Now with that said, lets take a look at my approach to eating starting with the foods you must eat. Don't concern yourself with what you should not be eating, I have no real diet plan, I don't count calories, I don't eat at any specific time. But I do eat 5 times a day and each meal must contain these foods. I'm to busy focusing on what I going to make for lunch using ingredients from my food list that I don't have time to consider the chocolate brownies on the counter. Also keep in mind you can take this all to far as well, Basically everything is processed to a point, the soil your vegetables are grown in and the pasteurized milk we buy all goes through a process of some kind. Also not everything on my list is whole unprocessed food, Bread and yogurt are on the list both have a list of ingredients. And just because you don't see asparagus on the list doesn't mean you can't eat it,,I Hate Asparagus,, and it's my list so Hey!,,go make your own and remember if it comes in a box or a can, Its not food.

It more of a guide all the foods on the list have certain elements that are very beneficial to the human body. Asking whether dark-leaf lettuce is nutritionally better for you than lighter colored lettuce is somewhat meaningless, given that no lettuce is particularly impressive in the amount or variety of nutrients it provides. In fact, the most widely used lettuce--a crisp head variety commonly referred to as iceberg lettuce--is 95% water! Nevertheless, it has been scientifically proven that dark-leaf lettuce provides more phytonutrients than iceberg lettuce (phytonutrients is simply a fancy word for "plant nutrients"). Dark green lettuce leaves also have more fiber, flavor and crunch than lighter leaves.

The most significant nutrients in dark-leaf lettuces are vitamin A and potassium. The vitamin A comes from beta carotene, which is converted to vitamin A in the human body. The darker the lettuce leaf, the more beta carotene it has. Dark-leaf lettuces also contains more disease-preventing antioxidants than their lighter-colored lettuce cousins. Additionally, dark-leaf lettuce contains some vitamin C and vitamin K, whereas light colored lettuce does not.

We can go over the list and do the same comparison to all or any of the foods listed, But that's not what the goal is. So don't worry about it to much your asparagus is a whole food that has some nutritional value. And your choice to eat it rather stop at the nearest fast food sodium, processed and or may contain crap on a bun is a good one. There is no nutrition in anything the fast food industry serves you, none at all!. Watch the documentary tittled “Super Size Me” or even check out “My aspartame experiment” or even Formaldehyde poisoning from aspartame.

And it's not just the fast food places that do this, But the diet foods you buy at the super market the so called healthy choice, lean life, lean cuisine and so on. All of these are highly processed and preserved. These type of foods won't help you be healthier but the exact opposite. So save your money, go home have a steak and sweet potato with a small salad.


http://www.holisticmed.com/aspartame/embalm.html

http://myaspartameexperiment.com/

http://myaspartameexperiment.com/


One of the thing most overlooked when talking about nutrition and weight training is water. Water is the most important thing for good health and especially in weight lifting to increase muscle mass. Almost all chemical reactions in your body require water. If you are dehydrated your body cannot repair tissue damage, produce hormones like testosterone, create nuerotransmitters for brain functions, produce acids for digesting food, produce insulin, etc... Also your cooling system that keeps your brain at 98.6 needs water, If you overheat your brain you'll pass-out. Approximately 75% of your muscle is made of water. After that, 20% of your muscle is protein. The remaining 5% of your muscle is carbohydrates (glycogen), fats, vitamins, and minerals. Getting enough water is essential to maintaining and building muscle. Most doctors recommended 6-8 glasses a day, I like to consume a least 2L a day.



Food ListMeats Nuts

Lean Beef (steak or ground) Almonds Fresh Salmon WalnutsTurkey Breast CoconutChicken BreastTunaEggsCod Liver Oil

Grains Fruits Buck Wheat Apple Juice (pure)Oatmeal (plain) Orange Juice (pure)Flaxseed StrawberriesBrown Rice Olive Oil (uncooked)Whole Wheat Pasta Blue BerriesWhole Grain Bread (not whole wheat or anything else)http://www.healthcastle.com/brownbread-wholegrain.shtml

DairyWhole MilkCottage Cheese (fat free)Natural Yogurt (lactobacillus acidophilus, L. casei, L. reuteri, bifidobacterium bifidum)http://www.whfoods.com/genpage.php?tname=foodspice&dbid=124

VegetablesBroccoliTomatoesSpinachOnionSweat PotatoesCarrotsWatercressCauliflowerKaleBrussels SproutsCabbageGarlicLettuce (red or green leaf)

Water2L a day


http://www.whfoods.com/genpage.php?tname=foodspice&dbid=124

http://www.healthcastle.com/brownbread-wholegrain.shtml


How Much of what Should You Eat?

The US Recommended Daily Allowance (RDA) state you should consume

--Protein: 10% of daily calories--Fat (good and bad): No more than 30% calories--Carbohydrates: About 60% of caloric intake.

However, if trying to lose fat, it’s recommended that you consume about 20% fat and 20% protein.

ProteinThe US Recommended Daily Allowance recommends consuming 0.36 grams of protein per pound of body weight. If you weight 125 lbs. you should eat about 45 grams of protein per day (125 X 0.36 = 45). However, if you lift heavy weights you can increase your protein intake slightly. If you train for endurance stay near 0.36 grams per pound of body weight.

CarbohydratesIt’s recommended that 60% of calories you eat per day come from carbohydrates. To calculate this multiply the number of calories you need by 0.6. If you need 2,000 calories per day, multiply 2000 by 0.6 which equals 1,200 (carbohydrates required per day). In a gram of carbohydrate there are 4 calories. Therefore, 1,200 calories are divided by four which equals 300 grams. This will help you when looking at nutritional labels.

FatYour diet should contain no more than 30% total calories from good and bad fat. If you consume 2,000 calories per day, then no more than 600 should come from fat which is 76 grams of fat. There are 9 calories per gram of fat which makes fat much more dangerous to your health and waistline. Good fats (essentially fatty acids or EFAs) are found in certain nuts, flax seed oil, olive oil and omega 3 fatty acids.



Recipes

Roast Beef--One beef roast 3 pounds--Bay leaves, horse radish--Coconut oil--6 cloves of garlicCut gashes in roast and insert garlic slices and bay leaves. Brush the meatwith coconut oil and horse radish. Place roast in oven at 350 degrees and cookuntil tender. Serve 4 ounceservings. Slightly under cook as when you reheat meat will get over cookedotherwise.

Buffalo Loaf--1.5 lbs of lean ground buffalo meat--two eggs--1 tbsp chopped parsley--1 grated carrot--1 minced onion--4 tbsp coconut oil--garlic and oregano to tasteMix all ingredients in a loaf pan .Bake at 350 degrees for 90 minutes. Serve

Poached Eggs and Grilled Mushrooms--Eggs--Coconut oil--MushroomsPoach eggs using coconut oil and grill mushrooms using coconut oil. Put themushrooms on top of the eggs and enjoy. May put some spices of your choice aswell.

Super Dip--Baby spinach--2 green onions--1 tomato--Low fat sour cream--CheeseCut spinach, onions and tomato very fine in medium bowl. Add sour cream and graded cheese to make thick paste. Serve with blue corn chips

My Breakfast Shake--1/2 cup frozen strawberries and blueberries--50g fine buck wheat--1/2 cup yogurt



Blend on high, add milk if to thickParillo Chicken FingersThis recipe is inspired from John Parillo’s, “CapTri Cookbook.” Availablefrom Parillo Performance, 8031 Hamilton Ave, Cincinnati, Ohio 45231.--4 – 5 ounce chicken breasts--4 tablespoons of MCT oil--1 cup oatmeal--Garlic--Paprika--Chili powder--Pepper--Coconut oilCut chicken into slices 1 inch thickPut into a bowl and toss in other ingredients adding spice to taste.Place coated chicken strips on a cookie sheet coated with coconut oilBake at 400 degrees F for fifteen minutes



Equipment

In this section I'm going to talk about the type of equipment needed. It's a common misconception that you'll need vast amounts of equipment, all kinds of gadgets and a membership to a high priced gym, But this isn't so. Everything that you are going to need can be found at your local store or mall. Stay away from the total workout gyms that appear on the late-night infomercial. I'm not saying they don't work, But rather they have a price to reliability ratio that is quit high. Machines that use cables, rubber bands springs or any other type of false resistance have short like spans, cost more and are usually made with a one size fits all approach. They're also too supportive. Because you have so much support, you use fewer muscle groups at the same time. This means you burn less calories and work the body in a less functional way. Also most machines offer one exercise for one part of the body, which means having to use multiple machines for a total body workout. They don't allow you to work on weaknesses. Many machines require you to use both arms or legs to move the weight, so if one side is stronger than the other, that side may do more work than the weaker side. They don't allow the body to work naturally. Because many machines work on a fixed path, there's not much room for working the body throughout different planes of motion..

Of course, not all weight machines are created equally and many gyms now offer a variety of machines including plate-loaded, free motion and cable machines which can offer more variety and more functional training. These types of machines often have a higher learning curve and require more skill and coordination than the average machine. Free weights can be used for a variety of exercises for the entire body, so you don't have to move from machine to machine to work different muscle groups.With free weights, you're able to move the body through natural motions as well as through a variety of planes allowing you to mimic movements you do in real life like squatting, lifting things over your head and rotating the body. Because you're supporting your own body, you can work on specific muscles while involving smaller stabilizer muscles that can get neglected with machine training...this can also help you burn more calories during your workout.



The bench

The incline/decline bench

The bench is the most important piece of fitness equipment you'll ever own, and no matter what type of program or routine your doing the bench is always going to be involved.

The bench that you'll need is one that has multiple positions in the incline and decline as well as good seat adjustments. Other attachments or configurations aren't necessary and usually come with additional cost. Other things to consider are what the weight restriction are for the bench, If you are 250 pounds and intend to lift 250 pounds, make sure that the bench you are purchasing will accommodate that. Mine is rated for 1000 pounds, Plenty for what I'm doing.

I bought my Body-Solid bench for about $275, But I've seen other brands with similar features for as low as $129 new and even some good ones on www.ebay.com for much less. Although I don't recommend buying of the Internet when it comes to benches, comfort is very important. Try a few out and see what fits you.


http://www.ebay.com/


Dumbbells

Dumbbells fixed or adjustable

Now, I don't have a lot to say about dumbbells except that if you are going to use adjustables get the spin-lock type shown in the top right photo. They have screw on collars keeping the weights in place rather than spring or key-lock types. The hex dumbbells shown bottom middle are nice but cost more and you'll need many of them to get different weights to choose from. A couple of pairs of spin-locks with plates weighing 1.25, 2.5, 5, and maybe 10 pounds, four of each to start with is plenty. You can always get more, look at garage sales discount or used sporting goods stores and even on the Internet. Unlike other equipment dumbbells and plates last forever. You can throw them out of a airplane at 5000 feet and nothing happens to them. Don't try that buy the way,,take my word they'll be OK. Weight plates and dumbbells are simply priced on the value of metal at the time. Cost of metal is high so are they and vis versa.



Phase 1

This is the first routine I call “Phase 1”, Using the equipment and nutritional guides talked about you'll perform the routine once a week, That's it! Try to keep your weight training routine on the same days at the same time or as close as possible for each week. A group of simple exercises, will be done in sequence for a 20-30 minute duration once a week for the first four weeks of the program. It is also very important to keep a log of your routine each week displaying weight and repetitions used. Some of you may not need Phase 1 if your already in some kind of exercise program, and if so, continue on To Phase 2.

Name: Phase 1 Weeks 1-4 Date: / / Exercise (lbs x reps) Week 1 Week 2 Week 3 Week 4

Dumbbell bench press

Dumbbell squat

Dumbbell upright row

Dumbbell bent over row

Weighted crunch

When filling out the log use the weight x repetition method to keep it simple. For example 20 pounds of weight per dumbbell for 10 repetition would read 20x10. You can copy and past this chart or make one of your own. Your goal in Phase 1 is to find a weight that you are comfortable with and increase the number of repetition over the four week period, Starting at 10 reps and ending at 20.


http://www.exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

http://www.exrx.net/WeightExercises/DeltoidLateral/DBUprightRow.html

http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html

http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html


Phase 2

Phase 2 adds a second day to the routine. It is best to keep the two 48 hours apart. I prefer a Tuesday and Thursday schedule, But pick days that work for you. In Phase 1 you started with a comfortable weight at 10 repetition and increased to 20 repetition over the four weeks. Now in Phase 2 you'll increase that weight about 25% and start at 10 repetition increasing to 20 over the next four weeks. Each workout should be completed in 30 min or less. Practice good form and execution for each exercise, It's very important.

Name: Phase 2 Weeks 5-8 Date: / / Day 1 Week 1 Week 2 Week 3 Week 4

Dumbbell bench press

Dumbbell squat

Dumbbell upright row

Dumbbell bent over row

Weighted crunch

Day 2 Week 1 Week 2 Week 3 Week 4Pull over

Lunges

Dumbbell shoulder press

Dumbbell lying row

Leg raises


http://www.exrx.net/WeightExercises/HipFlexors/WtLyingLegRaise.html

http://www.exrx.net/WeightExercises/BackGeneral/DBLyingRow.html

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html

http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html

http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html

http://www.exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

http://www.exrx.net/WeightExercises/DeltoidLateral/DBUprightRow.html

http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html

http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html


Phase 2 is the routine that most of you want to stick with, Once you have reached the end of the Phase 2 four week period ,increase the weight and start over again. Choose a weight that is challenging enough so that 10 repetition is really the maximum you can do. If you find that you can complete the routine in under 20 minutes aim for completing it twice in 30 minutes. Start at the first exercise, complete it, move to the next and so on until the routine in complete. Then start over at exercise 1 again and go through the entire routine once more. Keep in mind that the entire routine should be around 30 minutes, so you'll have to keep up a good pace. My wife is completing the routine 3 times in 30 minutes using 17.5 pound dumbbells, She has no previous training and is in the third month of phase 2.

Another good challenge is to do 5 minutes of some kind of cardio before each workout, some good examples are skipping rope, biking, light jogging, elliptical machine. The 5 minutes of cardio followed by 25 minutes of weight training twice a week gives you a total of one hour a week. Now, I'm not saying you shouldn't do more, But keep the weight training to under 45 minutes every 48 hours.Also to stop from getting bored with your workout routine try to mix it up with some different variations of exercises. Replace Dumbbell shoulder press with Dumbbell front raises, Dumbbell bench press with Dumbbell fly and Lunges with Side lunges.

Now some of you are just getting started, And if you are like me Phase 2 is OK, but something a little more challenging would be great also. So, for the group of you who would like to stay at Phase 2, Keep it up and have fun. The rest of you, I hope you've been eating good and studding the theory, We are now moving into Phase 3


http://www.exrx.net/WeightExercises/Quadriceps/DBSideLunge.html

http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html


The Rack

Power Rack with dip station

The Rack is a must have piece of equipment, Its simple strong design provides safety for performing big lifts. Many different type are available, But all of them have the same basic form. Some things to look for are, chin up bar, dip station and easy to move hooks and safety bars. The Rack and your bench are the main pieces of equipment you'll need to perform the following Phase 3 along with the weights, bar and occasionally the dumbbells. Racks range in price, And remember to pick one that is rated for the weight your lifting. My Rack was about $450 and is rated at 1000 pounds. You may find something less expensive if you shop around. I've seen good ones used for $100.

A power rack allows a trainee to train alone safely. For example, if you wanted to bench press in a power rack you could set the safety bars just above your chest and not have to worry about getting flattened like a pancake if you miss a rep. Same thing for barbell squats. Just position the safety bars at the dept that you want squat to and now you can do worry free barbell squats. If you get pinned, just fall forward and crawl out. Of course, ideally you will have a spotter at all times.



Bar and weights

7 foot Olympic bar and plates

Like the section on dumbbells there isn't a lot to say about quality or variations. The 7 foot Olympic bar is standard at 45 pounds and usually comes with spring locks. The Olympic plates come in 2.5, 5, 10, 25, 35 and 45 pounds, You should have two of each, Additional 45 will be needed if you lifts are over 290 pounds. Olympic set can also be purchased in 300, 400, 500 pound totals.



Warm ups and types of structures

Before we get into Phase 3 we'll have to learn how to properly warm up and the different Types of set structures used in this part. A main warm up is done at the beginning of the routine and consists of 5 min of cardio of some kind to get the blood pumping and the body warm. The next is a pyramid structure made up of 5 sets that Increase in weight and decrease in repetitions, This will be known as

the Main exercise. Next we have three sets of Warm ups before beginning the 3x8 structure that we'll call the Secondary. And last of the three, the Body weight to max exercises that we refer to as Max.

Note the color coding for Main/ Secondary/ Max/.

The Main is based on percentages of your one repetition maximum or 1RM. If you know how much weight you can lift in one single lift you will use this number to calculate the 5 sets of the Main.sets are as follows 65%x12, 75%x8, 85%x4, 95%x2, 100%x1. The main is always the first exercise in the workout.

Example of 200 pound squat as the main.Set 1 130x12Set 2 150x8Set 3 170x4Set 4 190x2Set 5 200x1

The Secondary is a basic 3 sets of 8 that have an additional 3 set for warm up. The warm up sets are as follows 50% of the weight you intend to lift and at the reps you are intending to lift in the secondary. Set number two is 85% of the weight you intend to lift and half the reps. The third and last is at 95% for one quarter of the reps. The Secondary is always the second exercise in the workout.

Example of 100 pound bench press as secondaryWarm up sets Working setsSet 1 50x8 Set 1 100x8Set 2 85x4 Set 2 100x8Set 3 95x2 Set 3 100x8

The Max are exercise using only body weight and are done to the maximum amount of repetitions possible, even to the point of a partial repetition. This is also known as Total Failure.The max exercises are left for the remainder of the workout and usually consists of 3 sets.

Example of pull-ups as maxSet 1 max repsSet 2 max repsSet 3 max reps



Phase 3

This is the the Phase 3 routine design to increase strength, overall size and to put on bulk mass while burning fat. It consists of 3 routines done every 48 hours,Mon,Wed, Fri, Sun, Tue, Thur, Sat, and so on. Start with a good weight for the main and secondary that is challenging but light enough that it can be done in good form. Once you have completed the 3 workouts Start over adding 5 pounds to the 5 set of the main and to the 3 working sets of the secondary. The goal of the max exercises is to increase the repetitions. Each workout should be completed in 45 minutes not including the 5 minutes of cardio warm up. All sets of the main are done 1 minute apart, The 3 warm up sets of the secondary are done 30 seconds apart, The 3 working sets 1 minute apart and the max sets also have 1 minute rest between them.

Day 1 Set 1 Set 2 Set 3 Set 4 Set 5Bench pressSquatPull upsPeck dipsCrunches

Day 2 Set 1 Set 2 Set 3 Set 4 Set 5Dead liftIncline pressChin upsLungesLeg raises

Day 3 Set 1 Set 2 Set 3 Set 4 Set 5Bent over rowStanding pressPush upsInverted rowReverse crunch



Links

Bench presshttp://www.coopersguns.com/videos/exercise-encyclopedia/pectorals/bench-press/Squathttp://www.coopersguns.com/videos/exercise-encyclopedia/vastus-medialis/squat/Pull upshttp://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/Peck dipshttp://stronglifts.com/how-to-perform-dips-with-proper-technique/Cruncheshttp://www.coopersguns.com/videos/exercise-encyclopedia/abdominals/crunch/Dead lifthttp://stronglifts.com/how-to-deadlift-with-proper-technique/Incline presshttp://www.coopersguns.com/videos/exercise-encyclopedia/pectorals/incline-bench-press/Chin upshttp://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/Lungeshttp://www.coopersguns.com/videos/exercise-encyclopedia/vastus-medialis/lunge/Leg raiseshttp://www.coopersguns.com/videos/exercise-encyclopedia/abdominals/leg-raise/Bent over rowhttp://stronglifts.com/how-to-perform-the-barbell-row-with-proper-technique/Standing presshttp://stronglifts.com/how-to-overhead-press-with-correct-technique/Push ups http://stronglifts.com/how-to-perform-push-ups-correctly/Inverted rowhttp://stronglifts.com/how-to-do-inverted-rows/Reverse crunchhttp://stronglifts.com/the-reverse-crunch-get-your-six-pack-abs/


http://stronglifts.com/the-reverse-crunch-get-your-six-pack-abs/

http://stronglifts.com/how-to-do-inverted-rows/

http://stronglifts.com/how-to-perform-push-ups-correctly/

http://stronglifts.com/how-to-overhead-press-with-correct-technique/

http://stronglifts.com/how-to-perform-the-barbell-row-with-proper-technique/

http://www.coopersguns.com/videos/exercise-encyclopedia/abdominals/leg-raise/

http://www.coopersguns.com/videos/exercise-encyclopedia/vastus-medialis/lunge/

http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/

http://www.coopersguns.com/videos/exercise-encyclopedia/pectorals/incline-bench-press/

http://stronglifts.com/how-to-deadlift-with-proper-technique/

http://www.coopersguns.com/videos/exercise-encyclopedia/abdominals/crunch/

http://stronglifts.com/how-to-perform-dips-with-proper-technique/

http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/

http://www.coopersguns.com/videos/exercise-encyclopedia/vastus-medialis/squat/

http://www.coopersguns.com/videos/exercise-encyclopedia/pectorals/bench-press/


End

Well that's it, You can continue working out with Phase 3 for six months, Then do one month of Phase two again. The change with ensure that your body doesn't get to accustom to one workout style. I'll add some other programs following this page including the extreme routine for the people who want a little more and some links to other sites that I enjoyed.

Thanks and have fun....



Thanks

Special thanks to the following sites

http://stronglifts.comhttp://www.intense-workout.com/

http://www.exrx.net/http://ca.askmen.com/

http://www.menshealth.com/cda/homepage.dohttp://www.bodybuilding.com/

Special thanks to the following people

Adam CampbellAlwyn Cosgrove Vincent Caiozzo

All my equipment

http://www.bodysolid.com/http://www.playitagainsports.com/


http://www.playitagainsports.com/

http://www.bodysolid.com/

http://www.bodybuilding.com/

http://www.menshealth.com/cda/homepage.do

http://ca.askmen.com/

http://www.exrx.net/

http://www.intense-workout.com/



My extreme routine

Ray Routine 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Bench Press Full SquatStanding RowsWide ChinsDecline Sit-ups

Routine 2 Set 1 Set 2 NotesPush UpsFlat Pull UpsPeck DipsCurl and PressLungesCalve RaisesAlt Crunch

Routine 3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Dead LiftIncline BenchSeated PressChin UpsLeg Raises

Routine 4 Set 1 Set 2 NotesPush Ups close gripFlat Pull Ups close gripPeck DipsHammer CurlsFront plate SquatCalve RaisesAlt Crunch



My Wife's routine

Christina Routine 1 Set 1 warm up Set 2 Set 3 Set 4Dumbbell PressSquatsFront RaisesSki-Do PullsDecline Crunch

Routine 2 MinutesElliptical Bike

Routine 3 Set 1 warm up Set 2 Set 3 Set 4Dead LiftIncline Dumbbell PressSeated Dumbbell PressBent Over RowsFloor Leg Raises

Routine 4 MinutesElliptical Bike



Three day routine

Ray Tuesday Sets Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Bench Press SquatFront RaisesWide ChinsDecline Crunch Thursday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Dead LiftIncline BenchSeated PressChin UpsLeg Raises Sunday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Push UpsFlat Pull UpsPeck DipsCurl and PressFront SquatsCalve RaisesAlt Crunch


Documents

One hour a week