Me using abbreviations usually means that I’m talking about some web/geeky stuff, not today though.
It’s a weight lifting / strength training programme, highly advised for pro lifters that have reached a plateau or complete newbies that are just starting out in the iron game.
I’m neither, I’m not a newbie, as I started lifting at the age of 12 and I’m not a pro, as I have abandoned training during the last 4 years, got fat and lazy. I don’t belong in either of those categories, however this programme is just perfect for me and here’s why:
STRUCTURE AND SIMPLICITY 2 alternating routines, consisting of 3 exercises each, 5 sets of each exercise, 5 reps on each set (except for deadlifts, lesson learned), that plus warmup sets. Nothing more, nothing less. Cardio is up to you, but should only be done during non-lifting days and should not be excessive: it’s great to sweat, but killing yourself on the bike, during a resting day, means less performance during a lifting day, which in turn slows down growth and messes with the programme.
LONGEVITY this isn’t a get ripped in 2 weeks programme, that’s not how Coach Rip does it. Persistence, patience and self control are tested and then rewarded. 3 months is the minimum amount of time one should commit to this programme. Results won’t be visible on your body right away, but with proper technique, the weight will be climbing safely and steadily, so will your strength and the visible gains will come last.
REAL WORLD USE most of the stuff you see today in magazines is highly bonified bullshit. Lots of routines are composed around the utilisation of the fixed movement machines, the gyms have plenty of these, they’re safe and make the uneducated users pretty happy: because minimal muscle groups are targeted, it feels like you’ve done a lot and very quick weight increase adds to the feel good factor. Now why do I have a problem with these? Because these machines lock your body into a set movement, you will move through a flat angle and there will be no variation of this. The problem is the fact that in the real world, there are no such things as perfect movements which only involve one muscle (group), angles vary and change all the time and it’s the job of supporting muscles and the joints to adapt and adjust to these changes, however if you used the fixed machines, they will be weak and disproportionate to the main muscles, which you’ve been training. Free weights: barbells, dumbbells and such do not suffer from these problems, as the rules at best lock you into a range of motion and into proper form, which maximises gains and reduces the risk of injury. The actual movement is down to you and your body’s anatomy.
I’m tired and sleepy. The above was intended as a self test of knowledge and should not be used in training, however if this did sound like something you would like to try, do yourself a favour: find “Starting Strength (2nd edition)
I will update this blog as I progress. K out.