Ags-10

joe_1165 · Mar 15, 2012

[FONT=&quot]Introducing AGS-10 (All Growth Stimuli) Training Program[/FONT]
[FONT=&quot]As I stated in my [/FONT][FONT=&quot]Tri-Phase program[/FONT][FONT=&quot], "In my opinion, consistently adding weight to the bar-lifting heavier weights and/or completing more reps-is the most effective way to add muscle and grow and should be your primary concern. The number of exercises, sets, rep ranges, etc. you use should be secondary to progressing with the loads you lift." If you want to grow, you are going to have to progressively lift heavier weights. The focus for any program should be beating your performance from your previous workout. Progressively increasing the tension/overload placed on muscle is the primary stimulus for muscle growth. [/FONT]
[FONT=&quot]In addition to tension, fatigue also plays a role in muscle growth (note: a much smaller role than tension) and because of this you will complete a "Volume Blast" or "Rep Blast" for the final exercise for each muscle group worked. All other exercises besides the final exercise for a muscle group are one all-out-set-to-failure (along with intensity techniques) within the 4-10 rep range. [/FONT]
[FONT=&quot]Volume Blast[/FONT]
[FONT=&quot]5-10 sets of 10 reps. Stop once you cannot complete 10 reps with the weight you choose. For example, if you completed 5 sets of 10 reps but on the 6th set you only got 8 reps, then your volume blast is done. [/FONT]
[FONT=&quot]Rep Blast[/FONT]
[FONT=&quot]1 set of 20-30 reps. Choose an exercise that allows you to keep constant tension on the targeted muscle. [/FONT]
[FONT=&quot]Warming Up[/FONT]
[FONT=&quot]I recommend starting with 5-10 minutes of cardio to increase your body temperature and get blood flowing throughout your body. For your weight training I recommend 2-4 warm-up sets before the first exercise for a muscle group and then 1 "feel set" with 50% of the weight you are planning on doing for all other exercises for that muscle group. The feel set should not be taken to failure and should not be exhaustive, just a set to prepare you physically and mentally for that exercise and heavier weight. [/FONT]
[FONT=&quot]Training Periodization[/FONT]
· [FONT=&quot]3 Weeks completing one-all-out-set + intensity techniques per exercise and volume/rep blasts.[/FONT]
· [FONT=&quot]1 Week completing just one-all-out-set per exercise with no intensity techniques and rep blasts only.[/FONT]
· [FONT=&quot]Repeat[/FONT]

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[/FONT]

joe_1165 · Mar 15, 2012

[FONT=&quot]INTENSITY TECHNIQUES[/FONT]
[FONT=&quot]Drop Sets[/FONT][FONT=&quot] - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.
[/FONT][FONT=&quot]Rest-Pause[/FONT][FONT=&quot] - Do a set to failure. Rest for 5 to 10 seconds then do a few more reps with the same weight. Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for a certain number of reps and increase that amount.
[/FONT][FONT=&quot]Forced Reps[/FONT][FONT=&quot] - Forced reps are a frequently used method of extending a set past the point of failure to induce greater gains in muscle mass and quality. With forced reps, a training partner pulls upward on the bar just enough for you to grind out two or three reps past the failure threshold.
[/FONT][FONT=&quot]Partial Reps[/FONT][FONT=&quot] - Performing an exercise without going through a complete range of motion either at the beginning or end of a rep.

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[/FONT]

joe_1165 · Mar 15, 2012

[FONT=&quot]Monday: Chest/Calves[/FONT]
· [FONT=&quot]Incline Bench Press[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Flat Dumbbell Press[/FONT][FONT=&quot] Or [/FONT][FONT=&quot]Machine Press[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Incline Dumbbell Flyes[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Cable Crossovers[/FONT][FONT=&quot]: 5-10 sets of 10 reps or 1 set of 20-30 reps[/FONT]
· [FONT=&quot]Standing Calf Raise[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Seated Calf Raise[/FONT][FONT=&quot]: 5-10 sets of 10 reps or 1 set of 20-30 reps[/FONT]
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· [FONT=&quot]Deadlift[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Barbell[/FONT][FONT=&quot], [/FONT][FONT=&quot]Dumbbell[/FONT][FONT=&quot], Or [/FONT][FONT=&quot]Machine Shoulder Press[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Dumbbell Side Lateral[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]One-Arm Lateral[/FONT][FONT=&quot]: 5-10 sets of 10 reps or 1 set of 20-30 reps[/FONT]
· [FONT=&quot]Barbell Shrug[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Dumbbell Shrug[/FONT][FONT=&quot]: 5-10 sets of 10 reps or 1 set of 20-30 reps[/FONT]

joe_1165 · Mar 15, 2012

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· [FONT=&quot]Bent Over Row[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Reverse Grip Lat-Pulldowns[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]T-Bar Row[/FONT][FONT=&quot] Or [/FONT][FONT=&quot]One-Arm Dumbbell Row[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Wide Grip Seated Cable Row[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Straight-Arm Pulldowns[/FONT][FONT=&quot] or [/FONT][FONT=&quot]Pullover[/FONT][FONT=&quot]: 5-10 sets of 10 reps or 1 set of 20-30 reps[/FONT]
· [FONT=&quot]Bent Over Rear Dumbbell Lateral[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
[FONT=&quot]Friday: Arms[/FONT][FONT=&quot] [/FONT]
· [FONT=&quot]Triceps Pressdowns[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Close Grip Bench Press[/FONT][FONT=&quot] or [/FONT][FONT=&quot]Skull Crusher[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Overhead Triceps Extension[/FONT][FONT=&quot]: 5-10 sets of 10 reps or 1 set of 20-30 reps[/FONT]
· [FONT=&quot]Dumbbell Preacher[/FONT][FONT=&quot] Or [/FONT][FONT=&quot]Machine One-Arm Bicep Curl[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Barbell Curl[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Dumbbell[/FONT][FONT=&quot] or [/FONT][FONT=&quot]Cable Curl[/FONT][FONT=&quot]: 5-10 sets of 10 reps or 1 set of 20-30 reps[/FONT]
· [FONT=&quot]Flexion Barbell Wrist Curls[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Extension Barbell Wrist Curls[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]

joe_1165 · Mar 15, 2012

[FONT=&quot]Saturday: Quads/Hams[/FONT]
· [FONT=&quot]Leg Extension[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Leg Press[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Barbell Squats[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Hack Squat[/FONT][FONT=&quot]: 5-10 sets of 10 reps or 1 set of 20-30 reps[/FONT]
· [FONT=&quot]Lying Leg Curl[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Stiff Leg Deadlift[/FONT][FONT=&quot]: 1 set to failure within 4-10 reps[/FONT]
· [FONT=&quot]Single Leg Curl[/FONT][FONT=&quot]: 5-10 sets of 10 reps or 1 set of 20-30 reps[/FONT]
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[FONT=&quot]Conclusion[/FONT][FONT=&quot]
[/FONT]
[FONT=&quot]The key to the AGS-10 program is finding what works best for you. By this I mean finding what intensity techniques for the exercises that give you the best results. For example, on my "Arm Training Day" I do the following: [/FONT]

[FONT=&quot]One-Arm Preacher Curls = 1 set of 4-8 reps + 2-4 forced reps[/FONT]
[FONT=&quot]Barbell Curl = 1 set of 4-8 reps decrease the weight by 50 lbs (drop-set) then complete as many reps as I can[/FONT]
[FONT=&quot]Dumbbell Curl = Volume Blast[/FONT]

[FONT=&quot]There may be exercises where you do not want to use an intensity technique because one all-out-set is intense enough on its own (this is especially true for squats and deadlifts). You do not have to use intensity techniques on every single exercise. With some experience and experimenting you will find what works best for you. [/FONT]

joe_1165 · Mar 15, 2012

what do you guys think about this workout ?

The Dude · Mar 15, 2012

I think it looks good. Kind of like DC training except it is missing the intense stretching. I would give it a shot. There seem to be alot of programs out there that are successful currently.

joe_1165 · Mar 15, 2012

i will give it a try and i will keep you updated with the results.

Ags-10

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