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An Ultra Abbreviated Routine-2

Here’s another ultra-abbreviated routine for the individual with poor recovery ability or one who overtrains very easily. Veterans can also use these programs to move past sticking points.

This is very low volume, but with the low volume you can and should be training at maximum intensity. Working super hard on a few exercises will overcome any sticking points and grow size and increase power on any so-called hardgainer out there.

Just remember – high intensity on the major compound exercises, while progressively adding more weight to the bar, is the only way to naturally gain size and strength. Be consistent, focused and disciplined in your training and the results will eventually come.

Squats & Deadlifts (alternate at each workout)
Rows
Dips

Notes: Train 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

An Ultra Abbreviated Routine

Keeping with the theme of lifters and recovery ability, this is a program that’s perfect for anyone who suffers from poor recovery ability, who overtrains very easily or is a veteran lifter looking to overcome a sticking point.

The old adage that less is more is very true, especially in weight training. High volume, six-days-a-week workouts will never help anyone gain superior size and strength – unless of course you are seriously on drugs.

Don’t be put off by the simplicity of the program. It’s very low volume as you’ll see, but with the low volume you can and should be training at maximum intensity. Working super hard on a few exercises will overcome any sticking points and grow size and increase power on any so-called hardgainer out there.

Just remember – high intensity on the major compound exercises, while progressively adding more weight to the bar, is the only way to naturally gain size and strength. Be consistent, focused and disciplined in your training and the results will eventually come.

Squats & Deadlifts (alternate at each workout)
Bench Press
Pulldowns

Notes: Train 2-3 days per week and use whatever set and rep scheme you feel comfortable with on the remaining lifts. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Abbreviated 20-Rep Deadlift Routine

Here’s another 20-rep deadlift routine for those out there who can’t deal with a lot of training.

Each individual is different in body structure, mental attitude and recovery ability. Many people just can’t grow or gain strength on a program with lots of volume.

Now this is not an excuse to be lazy. If you’re one that overtrains easy, yes you must cut back on the volume of exercise, but that doesn’t mean you should cut back on the intensity. Each exercise should be performed with high intensity, with the purpose of adding weight to the bar on a consistent basis.

Abbreviated training works, unless you’re going at it half-assed and with little motivation. If that’s the case then no workout or program can help you. But if you work hard and at maximum levels, even with limited recovery ability you can gain in size and strength like never before.

Deadlift 1 x 20 (breathing style)
Pullover 1 x 20 (immediately following deadlifts)
Bench Press or Rows

Notes: Warmup before performing the deadlift. Train two days per week and use whatever set and rep scheme you feel comfortable with on the bench or rows. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

The 20-Rep Deadlift Routine

Many of you have heard about the 20-rep breathing squat routine and all the bulk and power it has put on even the weakest of people. Some of you may even have tried it yourself.

But few have tried to perform a 20-rep deadlift in the same manner. The deadlift is a hard exercise to perform, some say its even more difficult than the squat. So many lifters stay away from it and that’s a mistake.

The deadlift is difficult, of that I can’t deny, but hard lifts give you the most benefit. Believe me, to stand in there and perform a 20-rep deadlift is not only a victory for your body but your mind as well. You have to be tough mentally and physically to perform a 20-rep deadlift or squat for that matter.

The hard work and effort will pay off in big dividends – those being tremendous size and power. So, give the 20-rep deadlift or squat a try, stay with it, work hard and watch your confidence grow as well as your body.

Overhead Press
Deadlift 1 x 20 (breathing style)
Pullover 1 x 20 (immediately following deadlifts)
Bench Press or Dips
Chins or Pulldowns

Notes: Train two days per week and use whatever set and rep scheme you feel comfortable with on the remaining lifts. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

The Powerhouse Program

For those who have been lifting awhile you sometimes need new ways to shock the body for more growth and strength.

An advanced lifter can become stagnant and reach a plateau after years and years of training. Sometimes the only way out of it is to try something out of the norm. One of these techniques for getting past sticking points is negatives.

Negative training, also known as eccentric training, involves loading a weight, either free weights or bodyweight, movement in only the down or muscle-lengthening phase.

The real key to effective negative training is in how you lower the weight. Don’t just lower the weight as you normally would. You must fight gravity by pushing (or pulling, depending on the exercise) as hard as you can against the weight.

In this program, we’ll be using only one negative only exercise, but you could have an entire negative only workout if you so chose. This particular workout will do wonders for your back and arms – thanks to the negative chins.

Squats or Deadlifts
Bench Press or Dips
Overhead Press
Dumbbell Rows
Negative Chins (four second holds at top position, then lower slowly)

Notes: Train 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Throw in some ab and grip work if you want. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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