RagingWhoreMoan
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Firstly lets be clear when Im talking about my own experiences Im talking about a competitive athlete and all the ancillaries that would be used such as Gear, GH, T3 and the like.
Now while I do use performance enhancers the premise of what I will go into is the same for all, its how you adapt yourself to the plan that will dictate your results.
Basic Overview
The way to structure this type of plan means you need to take into account a few theories. Im not saying these are beyond questioning but its the plan I follow.
The way I structure my week is as follows
MOnday - Training day
Tuesday - Rest Day
Wed - Training Day
Thursday - Rest day/Kickboxing
Friday - Training
Saturday - Rest/cardio
Sunday - Rest
I follow a split over 2 weeks and I split my training as such.
Chest
Back/Traps
Delts
Quads/calfs
Hams/calfs
Arms
So 6 days training only 3 days per week.
This gives a typical training split as such over 2 weeks
Mon - Quads
Wed - Back
Fri - Delts
Mon - Hams
Wed - Chest
Fri - Arms
Then on the 3rd week you restart with a different bodypart. So the next 2 weeks could look like this
Mon - Back
Wed - Quads
Fri - Delts
Mon - Hams
Wed - Chest
Fri - Arms
but any combination is possible
The reason for this set up is
- More rest and growth
- More variation in training protocol and so more variation in stimulus
- No over training
Now I know what you are thinking, how can I possibly grow only training 3 days a week and only training each bodypart every 2 weeks?
Well on traditional training yes but now think about hitting each bodypart HARD every 2 weeks. for example how about this for a chest workout
Pec Dec - 5 sets, 20 reps
DB Press - 4 sets 20 reps x 3 10 reps x 1
Cable Crossovers superset - 20 reps high 20 reps low
Bench Flyes - 20 reps 3 sets
Press Flyes (5 press, 5 flyes, 5 press, 5 flyes) 3 sets
Bech press machine 30 reps x 5 50%Max.
Thats what I did last week. I got the 70 kg DBs up for 7 on the last set of pressing, I did 40kg on cables. So as you can see I dont do 'light wieghts' when I train. I just do MORE reps.
Now you can imagine this type of training can burn a hell of a lot of calories and also stimulate muscle growth. BUT if you were to do this for each bodypart and train a whole body in a week you'd lose muscle from over training.
Therefore you can see the reason for splitting down the training over 2 weeks?
Make sense?
Right now apply that to all your workouts.
Diet
Now think of this. When does your body repair and restore your muscles.
- in the gym?
- before training on training days?
- After training?
- On days when you dont exert yourself physically?
When would you build a house? When you are busy doing other things or when you had a bit of free time?
Now apply this rule of thought to diet. Therefore you would need the most calories on days that you rest in order to provide adequate repair nutrients.
Now when you think about
losing weight - less calories
Gaining muscle - more calories
So logically wouldnt you want to restrict calories on days you were making the most energy be burnt - Training days
and fill up on days you rest - Rest days
Anyone around the game for long enough will tel you that its the food you eat on the days before training that fuel your training.
So logically say you had a high calories day on a rest day and trained the day after you would have all the glycogen you needed but would be running a deficit which would facilitate fat burning?
Therefore my diet is structured as such off season
Monday - Training - Low calorie day
Tuesday - Rest and Recovery - High Calorie day
Wed - Training - Low calorie
Thursday - Rest/kickboxing - High calorie
Fri - Training low calorie
Sat - Rest/Cheat day
Sun - Rest/ medium calorie day
SO you can see there are 3 low calorie days and 3 high calorie days and 1 medium day.
SO around 40% of your week is in deficit while 60% is concentrated towards muscle recovery.
SO how would a typical low day look
8am - 70g Oats, 20g Peanut Butter, 50g Protein shake
11am - 200g chicken, 70g Rice or a baked potato 10ml Olive oil
2pm - Same as 11am
4pm - Extreme Mass (40g oats, 40g protein)
5.30pm - Train
7pm - WHey and carb shake
10pm - 8 egg whites 3 yolks, wholemeal toast
High Day will be same as above but I increase the carb weight at each meal by 30g.
I also have as many fruit as I like on any day as fruit has important antioxidant and vitamin properties.
So none of this is really hard to do, of course you can subtitute different meats or carbs if you like.
Thats all I can write for tonite but I will update with supplement and vitamin rotations tomorrow
Now while I do use performance enhancers the premise of what I will go into is the same for all, its how you adapt yourself to the plan that will dictate your results.
Basic Overview
The way to structure this type of plan means you need to take into account a few theories. Im not saying these are beyond questioning but its the plan I follow.
The way I structure my week is as follows
MOnday - Training day
Tuesday - Rest Day
Wed - Training Day
Thursday - Rest day/Kickboxing
Friday - Training
Saturday - Rest/cardio
Sunday - Rest
I follow a split over 2 weeks and I split my training as such.
Chest
Back/Traps
Delts
Quads/calfs
Hams/calfs
Arms
So 6 days training only 3 days per week.
This gives a typical training split as such over 2 weeks
Mon - Quads
Wed - Back
Fri - Delts
Mon - Hams
Wed - Chest
Fri - Arms
Then on the 3rd week you restart with a different bodypart. So the next 2 weeks could look like this
Mon - Back
Wed - Quads
Fri - Delts
Mon - Hams
Wed - Chest
Fri - Arms
but any combination is possible
The reason for this set up is
- More rest and growth
- More variation in training protocol and so more variation in stimulus
- No over training
Now I know what you are thinking, how can I possibly grow only training 3 days a week and only training each bodypart every 2 weeks?
Well on traditional training yes but now think about hitting each bodypart HARD every 2 weeks. for example how about this for a chest workout
Pec Dec - 5 sets, 20 reps
DB Press - 4 sets 20 reps x 3 10 reps x 1
Cable Crossovers superset - 20 reps high 20 reps low
Bench Flyes - 20 reps 3 sets
Press Flyes (5 press, 5 flyes, 5 press, 5 flyes) 3 sets
Bech press machine 30 reps x 5 50%Max.
Thats what I did last week. I got the 70 kg DBs up for 7 on the last set of pressing, I did 40kg on cables. So as you can see I dont do 'light wieghts' when I train. I just do MORE reps.
Now you can imagine this type of training can burn a hell of a lot of calories and also stimulate muscle growth. BUT if you were to do this for each bodypart and train a whole body in a week you'd lose muscle from over training.
Therefore you can see the reason for splitting down the training over 2 weeks?
Make sense?
Right now apply that to all your workouts.
Diet
Now think of this. When does your body repair and restore your muscles.
- in the gym?
- before training on training days?
- After training?
- On days when you dont exert yourself physically?
When would you build a house? When you are busy doing other things or when you had a bit of free time?
Now apply this rule of thought to diet. Therefore you would need the most calories on days that you rest in order to provide adequate repair nutrients.
Now when you think about
losing weight - less calories
Gaining muscle - more calories
So logically wouldnt you want to restrict calories on days you were making the most energy be burnt - Training days
and fill up on days you rest - Rest days
Anyone around the game for long enough will tel you that its the food you eat on the days before training that fuel your training.
So logically say you had a high calories day on a rest day and trained the day after you would have all the glycogen you needed but would be running a deficit which would facilitate fat burning?
Therefore my diet is structured as such off season
Monday - Training - Low calorie day
Tuesday - Rest and Recovery - High Calorie day
Wed - Training - Low calorie
Thursday - Rest/kickboxing - High calorie
Fri - Training low calorie
Sat - Rest/Cheat day
Sun - Rest/ medium calorie day
SO you can see there are 3 low calorie days and 3 high calorie days and 1 medium day.
SO around 40% of your week is in deficit while 60% is concentrated towards muscle recovery.
SO how would a typical low day look
8am - 70g Oats, 20g Peanut Butter, 50g Protein shake
11am - 200g chicken, 70g Rice or a baked potato 10ml Olive oil
2pm - Same as 11am
4pm - Extreme Mass (40g oats, 40g protein)
5.30pm - Train
7pm - WHey and carb shake
10pm - 8 egg whites 3 yolks, wholemeal toast
High Day will be same as above but I increase the carb weight at each meal by 30g.
I also have as many fruit as I like on any day as fruit has important antioxidant and vitamin properties.
So none of this is really hard to do, of course you can subtitute different meats or carbs if you like.
Thats all I can write for tonite but I will update with supplement and vitamin rotations tomorrow
