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SHORT
The 12-week program I am about to take you through
is based on one of the oldest, tried and true methods
for gaining strength and muscle. This type of training
has successfully prepared almost every type of athlete
imaginable, from Olympic weightlifters to soccer players.
It works so well that it has been used continually for
decades.
I know that I am best known for my unique ex
and novel training programs, but sometimes you have
to rely on the basics. That’
program works as well a this one. Of course, I have taken
the
perfect its effectiveness and to maximize the results
you get. These results include greater strength, bigger
muscles, and less body fat.
PERIODIZA
This program is based on the training concept called
periodization.
up your training at specified time points. The very
first periodized scheme to be used with weights is
called Linear Periodization (also known as Classc
Periodization).
weight and high reps and as the program progresses
the weights used get heavier and heavier and the reps
completed
programs take many months to complete. Many last
anywhere from 4 to 12 months to complete the cycle.
But
microcycles.
might stick with the same weight and rep range for a
month or longer
and rep ranges every week.
In week one your rep range will be 12-15 reps. In week
two you bump up all the weights and drop reps down
to 9-11. W
to drop the rep range down to 6-8. And in week four
you bump the weight up again to drop reps down to
3-5 per set. Those are the four microcycles that you will
repeat.
4-week
back down and start all over at 12-15 reps per set. This is
the
rep range with at least 5 and up to 20 pounds more than
you in 1. the week, week of
Phase
7
your repa down to 6-8 per set. And in week 8, or week 4
of phase 2, weight will go up to limit reps to 3-5 per set.
That
final phase, phase 3 by dropping back down to 12-15
reps per set and run through the four microcycles again
until you are back down at 3-5 reps per set. Of course,
in each phase you will be using 5-20 pounds more than
you did in phase 2 and 10-40 pounds more than you
used in Phase 1. This is how you get stronger Much
stronger
The constant increase in weight each week and the
recycling of these four phases leads to impressive
strength gains. The microcyles also lead to muscle
hypertrophy due to the constant changing up of the rep
ranges each and every week. Another reason for the
strength and mass gains has to do with the fact that you
keep the weight steady on each ex
you are forced to complete the minimum number of reps
in that rep range.
Greater gains in strength and muscle mass are
guaranteed with this program. I have seen some
impressive results with this program. In men, I have seen
gains of strength over 90 pounds on the squat and over
50 pounds on the bench press. And for muscle, some
guys have gained over 15 pounds of muscle. Y
muscle, while actually dropping body fat. Speaking of
body fat, when maximizing body fat with my training
and diet tweaks some men have lost over 20 pounds of
body fat. And women have also seen impressive gains
in strength and muscle while losing body fat. W
following my program have increased their squat
strength by over 60 pounds, and bench press strength
by 30 pounds. And gains in muscle of over 10 pounds
and fat loss over 10 pounds.
But I’m not the only one to report insane gains in muscle
size and strength with concomittant losses in body
fat.
(Sao Paulo, reported impressive results using a
similar microcycle linear periodization program for 12
weeks. They had one group of female athletes follow
a
repeating three times for a total of 12 weeks and a
second group following a reverse linear periodized
program with microcycles for 12 weeks. While the linear
periodized group started with 12-14 reps per set and
ended each phase with 4-6 reps per set, the reverse
