• Home
• About
• High Octane Fat Loss System
• Ultimate Workout

• Audio
• News
• Old-School Workouts
• Sports Specific Workouts
• Video
• Workouts

Subscribe

Create Your Own Program

If you stick to the basics, it’s pretty simple to design an effective workout program. Mix and match the big, multi-joint, compound movements into a consistent program and you can save yourself a boatload of cash that you’d waste on bodybuilding magazines, personal trainers and supplements.

This little cut and paste program is amazingly simple and works like a charm. If you take action and consistently follow the program you can get big and strong in no time.

Here’s how it works: pick one exercise from the list below for each major body part. That will form your routine. Don’t fall into the more is better trap. Just pick one exercise for each and you’ll have a solid, muscle-building program.

Shoulders:
Overhead Press
Dumbbell Presses

Back:
Rows
Pulldowns
Pull-Ups

Chest/Triceps:
Bench Press
Incline Bench Press
Dips

Arms (Biceps):
Curls
Chins

Quads:
Squats
Front Squats

Hamstrings/Thighs:
Deadlifts
Stiff-Legged Deadlifts
Sumo Deadlifts

Don’t worry about iso exercises for calves, neck and abs. They get hit indirectly by these major compound lifts.

The Chins and Pulldowns are considered back exercises, but they are the best lifts for building bulging biceps.

Notes: Pick one of each, set up any kind of set/rep scheme you like (3×10, 5×5, etc.) and workout 2-3 times per week. As always, increase weight when reps are made, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

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.

My free gift was supposed to be posted on Saturday, but I had a few glitches along the way. I wrote a self-help book two years ago and I’m giving away the ebook version for free. It’s my way of saying thanks for reading the blog and to get our minds off the gloom and doom of the economy and onto something positive.

Well, I thought by last Saturday the conversion process from text to ebook would be done, but it wasn’t. We should have everything wrapped up and the link posted before the end of the week. Until then, take care and don’t forget – train hard and heavy.

Get the Ultimate Old-School Workout Series
Don't miss out on this six-part series on classic, old-school training routines.
Name:
Email:
Powered by Optin Form Adder

A Basic Olympic Lifting Program

Everyone who is serious about weight training should try Olympic lifting at some point.

Olympic lifting takes discipline, focus, and sheer obsessiveness on proper technique. Let any of those areas slack and you could be facing some serious down time due to injury.

Like any discipline, if followed and performed properly, injuries are rare and Olympic lifting can build strength, size, and confidence like you wouldn’t believe.

Here is a program that can be used from beginner to grizzled veteran. The set/rep scheme I use in this routine is 6 x 5, but you can do whatever is comfortable for you.

If you don’t know how to do the exercises mentioned, just to a Google search. There are thousands of sites showcasing proper exercise technique. I don’t have the space here to do that.

Basic Olympic Lift Program

Monday:
Power Snatches 6 x 5
Snatch Pulls 6 x 5
Front Squats 6 x 5

Wednesday:
Power Cleans 6 x 5
Clean Pulls 6 x 5
Squats 6 x 5

Friday
Push Presses 6 x 5
Overhead Presses 6 x 5
Clean & Jerk 6 x 5
Heavy Quarter Squats 6 x 5

Notes: Try to work on weak points, improve technique and iron out the flaws and faults in your lifting. If you still feel fresh after three workouts add a fourth day that covers the basic three lifts, but don’t go all out. Make it a lite day. As always, increase weight when reps are made, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

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.

I’ll be posting on Saturday and everybody who reads this blog will be getting a free gift. It’s my way of saying thanks for reading and to get our minds off the economy and onto something positive. Until then, take care.

Sit On Your Ass Program

After last weeks post what did you expect?

This routine is just the opposite, but will get results as well. Instead of standing, the focus shifts to solid exercises to perform while sitting.

A good way to approach this is to lift 3-4 times per week alternating the sitting and standing routines. Or just do the sitting program three times a week.

Sit On Your Ass Program

Leg Press 3 x 3
Bench Press 5 x 5
Sitting Overhead Press 5 x 5
Pulldowns 5 x 5
Sit-ups 1 x max reps

Notes: Perform this workout 2-3 times per week with max effort and intensity. As always, increase weight when reps are made, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

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.

Achieve all your weight training and fitness goals in 2009 with the UWP. Click here for more info.

Stand On Your Feet Program

Hello. How’s it going?

Haven’t been writing much lately because I’m putting the finishing touches on my business-in-a-box program I mentioned in the last post. It will be released within the next couple of weeks. If you want to have your own training or fitness business and achieve personal and financial freedom along the way, then this is for you.

In the meantime, here’s a routine based on the old-time trainers propensity to lift while standing.

Many of the old-school trainers didn’t like to train lying down in any way, shape or form. They wanted to work at maximum levels and many felt that sitting or lying down took away from the intensity of a routine.

Well this routine eliminates that. All the exercises are done standing.

Stand on Your Feet Program

Deadlift or Squats 3 x 3
Dips 5 x 5
Overhead Press 5 x 5
Power Cleans 5 x 5

Notes: Perform this workout 2-3 times per week with max effort and intensity. As always, increase weight when reps are made, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

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.

Achieve all your weight training and fitness goals in 2009 with the UWP. Click here for more info.