How Much Weight Should 2 Year Old Gain Per Month Old School Wisdom – Go Back in Time to Go Forward in Your Training!

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Old School Wisdom – Go Back in Time to Go Forward in Your Training!

Many advances have been made in energy, health, technology and other areas of life. Not so much in strength training! Stop trying to be original. Use the wisdom of our strength ancestors and start getting results! Why pave a new path when there is already a good one to follow? Here are two routines inspired by the past to get you started on your journey.

Stage routine

Front row and center for rapid gains in size and strength!

This training system was favored by the legendary Canadian strongman Doug Hepburn, who at his peak was considered the strongest man in the world. It will help advanced exercisers break strength plateaus in a short period of time.

This routine includes only 2 exercises per workout and 2 phases per exercise to increase size and strength. Phase 1 will increase relative strength and Phase 2 will induce functional hypertrophy (ie muscle mass that produces high levels of force).

Check out the program, but don’t blink because it’s going to go pretty fast!

Day 1 – Chest and biceps

A1) Flat Barbell Bench Press

A2) Standing EZ-Bar Curls

Day 2 – Legs

A1) Front squat

A2) Lying leg twist

Day 3 – Back and triceps

A1) Wide Grip Sternum Pulldown

A2) V-Bar Stand Up Presses

Stage 1: 8 x 1 @ 50X0, 100″

Phase 2: 5 x 5 @ 40X0, 90″

Note: Start with a 3RM load for Phase 1 and a 7RM load for Phase 2.

I suggest you use the first workout to find your true 3RM (rep max) and 7RM and then start the stage method with the next workout. Increase the weight only when all repetitions for that phase have been successfully completed. The key is to be successful, so keep a little in reserve to start with.

Be sure to warm up thoroughly with several sets of low reps (5 or less) with progressively heavier loads until you reach your working weight.

This program will last for a month. Each workout is done once every 5 days (ie Day 1 – Day 2 – Off – Day 3 – Off) for 6 workouts and then switch to a new routine. As mentioned above, the first training is to find the right training weight. The next 4 workouts will involve a stage method – you should peak on the 5th workout with a new one rep max on all lifts.

Taper on the final workout by doing only 3-5 sets of as many reps as possible at 20X0 tempo, resting 90 seconds between sets at your original 7RM load. You should notice an increase in the number of repetitions performed with this weight. Most people will decrease by 1-2 reps per set. End the workout if you hit 5 sets or miss 3 reps from one set to the next. This will be a short exercise. Get on board; do your thing; and get out. You may be tempted to do more. No!

If you’ve been plagued by injuries and are afraid to perform maximum singles, stick to the 2-3RM range for Stage 1 and 5-7RM for Stage 2. The program will work just as well.

You’ll also notice that all of the “A1” exercises are multi-joint movements and all of the “A2” exercises are single-joint movements. Many people worry about the maximum number of singles per isolation. Listen, you either lift the weight or you don’t, but if it’s still a problem, substitute compound movements instead:

Standing EZ-Bar Curls -> Close-Grip Chin-Ups

Lying Leg Curl -> Bent Knee Deadlift or Snatch Podium Deadlift

Standing V-Bar Presses -> Parallel-Bar Dips or Close-Grip Bench Press

Don’t be fooled by the low number of exercises and low repetitions. Many times less is more and this routine is no exception! High intensities used for a large number of sets produce great results. Rest assured that the whole body is worked out – and trained hard – with this program.

isotronics

The secret system of strengthening and building muscles of the past and present!

This routine uses partial movements and static contractions to break training plateaus. Partial movements are excellent for shocking the system when stagnation occurs – helping to disinhibit the nervous system – and isometrics are great for gaining strength at specific joint angles.

In the 1960s, isometronics (a mixture of isotonic and isometric contractions) was promoted as a new secret system for building strength and muscle. Decades later in his book Development of physical strengthAnthony Ditillo stated that “isometrics can make you superman!” Ditillo believed that the combination of heavy, intense muscular effort and isometrics in the power rack was “the most effective tool available for increasing physical strength.”

The system is as effective today as it was then.

I picked up many of the details of this method in the mid-1990s from strength and conditioning coach Charles Poliquin, who is a strong proponent of using the power rack to promote rapid gains in strength and mass. According to Poliquin, the average intermediate bodybuilder can expect to break their personal bests in the curl by 10-25 pounds and bench press by 30-45 pounds in just 3-4 weeks with this system!

Let’s take a look at the routine.

Day 1 – Chest, back and shoulders

A1) 45 Degree Dumbbell Bench Press

A2) Pull-ups in the middle of the handle

B1) Reinforced one-arm press (neutral grip)

B2) Kneeling one arm (neutral grip)

Day 2 – Legs and Abdomen

A1) Back squat

A2) Lying leg curl (dorsiflexion)

B1) Snatch-Grip Romanian Deadlift

B2) High pulley crunch

Day 3 – Weapons

A1) Close Grip Bench Press

A2) Vertical cable curl with medium handle

B1) French press with one arm barbell

B2) Barbell incline 45 degrees

Isometrics involves lifting through a partial range of motion usually in a power rack (but not always) and ending each repetition with an isometric contraction. Take a third of the range of motion and do 3 sets at 3 different angles of the exercise for a total of 9 sets.

The order in which you do the 3 ranges is important. First, select the heaviest (i.e. strongest) weight angle:

a) Top -> Middle -> Bottom for incline and close grip bench press and squats

These exercises are performed in a weight rack for 5 reps per set using a controlled tempo (ie, 2 seconds to lower the bar, gently and quietly touching the bottom pegs, and two seconds to raise the bar). Then on the 5th rep, try to rip the top rack pin for 6-8 seconds. Research from Germany shows that 8 seconds of isometrics is enough. If you can touch the top pin, then the weight was too low. If you only have one set of pegs in your power rack, lower the bar just enough to rest against the pegs and hold an 8-second isometric there. Make sure you don’t hold your breath during the isometric action. If you’ve chosen the right load, you shouldn’t be able to do another concentric rep.

b) Bottom -> Middle -> Top for pull-ups, leg curls and cable curls

For these exercises, you do 5 reps again using a controlled tempo (ie 2 seconds up and 2 seconds down), but this time on the 5th rep you pause for 8 seconds in the middle of the range.

The next training session for this body part takes place 5 days later and includes conventional training with hypertrophy parameters. Continue to alternate between isometric and conventional training for six workouts as shown below.

Exercise #1, 3, 5 – Isotronic Training – A) 9 x 5 @ 2020, 120″ B) 3 x 8-10 @ 3010, 60″

Exercise #2, 4 – Conventional Training – A) 5 x 5-7 @ 4020, 90″ B) 3 x 8-10 @ 3010, 60″

Exercise #6 – Taper – A) 3 x 8-10 @ 2010, 120″ B) 2 x 12-15 @ 2010, 90″

This form of training will cause deep and intense pain. It’s a quick way to gain size because isometrics create high tension for the fast-twitch fibers, leading to hypertrophy. This system is also excellent for increasing strength and explosion through sticking points, but don’t use isometrics often in your training year as it is quite stressful on the nervous system.

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