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Back to Basics Workout V

Here’s another nice, basic workout in this weekly Back to Basics series of posts that doesn’t take much time and will do wonders for your overall physique and power.

Stick to basic compound power lifts and you can’t go wrong. They’re the building blocks to power and size. Fooling around with iso exercises is foolish and an excuse for not wanting to do the real hard and heavy work.

Stick with major exercises that work the back and the legs – were most of your strength is at. Here’s a back to basics routine that will put you in the right direction. As always, design your own set and rep scheme and workout days. Do what’s comfortable for you.

Lift hard and heavy and you’ll be well ahead of 95 percent of all lifters out there who refuse to work hard.

Workout One
Squats
Bench Press
Cable Rows
Abs

Workout Two
Romanian Deadlifts
Overhead Press
Chins
Calf Raises

Notes: Train consistently 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.

Back to Basics Workout IV

Here’s another nice, basic workout in this weekly Back to Basics series of posts that doesn’t take much time and will do wonders for your overall physique and power.

Stick to basic compound power lifts and you can’t go wrong. They’re the building blocks to power and size. Fooling around with iso exercises is foolish and an excuse for not wanting to do the real hard and heavy work.

Stick with major exercises that work the back and the legs – were most of your strength is at. Here’s a back to basics routine that will put you in the right direction. As always, design your own set and rep scheme and workout days. Do what’s comfortable for you.

Lift hard and heavy and you’ll be well ahead of 95 percent of all lifters out there who refuse to work hard.

Workout One:
Zercher Squats
Dumbbell Press
Rows
Abs

Workout Two:
Sumo Deadlifts
Incline Bench Press
Pullups
Farmer’s Walks

Notes: Train consistently 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.

Back to Basics Workout III

Here’s another nice, basic workout in this weekly Back to Basics series of posts that doesn’t take much time and will do wonders for your overall physique and power.

Stick to basic compound power lifts and you can’t go wrong. They’re the building blocks to power and size. Fooling around with iso exercises is foolish and an excuse for not wanting to do the real hard and heavy work.

Stick with major exercises that work the back and the legs – were most of your strength is at. Here’s a back to basics routine that will put you in the right direction. As always, design your own set and rep scheme and workout days. Do what’s comfortable for you.

Lift hard and heavy and you’ll be well ahead of 95 percent of all lifters out there who refuse to work hard.

Workout One:
Overhead Squats
Push Press
Dumbbell Rows
Abs

Workout Two:
Stiff-Legged Deadlifts
Dips
Pulldowns
Calf Raises

Notes: Train consistently 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.

Back to Basics Workout II

Here’s another nice, basic workout that doesn’t take much time and will do wonders for your overall physique and power.

Stick to basic compound power lifts and you can’t go wrong. They’re the building blocks to power and size. Fooling around with iso exercises is foolish and an excuse for not wanting to do the real hard and heavy work.

Stick with major exercises that work the back and the legs – were most of your strength is at. Here’s a back to basics routine that will put you in the right direction. As always, design your own set and rep scheme and workout days. Do what’s comfortable for you.

Lift hard and heavy and you’ll be well ahead of 95 percent of all lifters out there who refuse to work hard.

Workout One:
Front Squats/Squats
Overhead Press
Rows
Abs

Workout Two:
Deadlifts
Bench Press
Chins
Calf Raises

Notes: Train consistently 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.

HIT for Beginners

This a full body routine that should be done for people NEW to HIT for no more than 2 weeks.

In the HIT system of training, all sets should be taken to momentary muscular failure. If you do go to failure, do no more than two sets per exercises and have a spotter for the squats and bench press.

HIT is a protocol that will develop strength and power very quickly, provided you lift with maximum intensity and to HITers, max intensity is going to failure.

Lift no more than three days per week to avoid overtraining.

Rows
Overhead Press
Bench Press
Curls
Pushdowns
Squats
Calf Raises
Abs

Notes: Train consistently 2-3 days per week 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.

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