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An Ultra Abbreviated Routine-4

One again we have 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.

Day One:
Squats

Day Two:
Deadlifts

Day Three:
Overhead Press
Chins or Pulldowns

Notes: 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.

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