Bodybuilding.com Information Motivation Supplementation
in:

Jamie Alderton Fitness 360: Training

Now that he’s out of the military, Jamie Alderton is waging war in the physique world. Check out his training program!

Military training is designed to help soldiers turn their bodies into instruments of war. Some of that training is highly secretive. When guys like Jamie Alderton reveal military training techniques (in this case, a marine endurance challenge), we soak it in like a dry towel on a weight bench.

Jamie Alderton Fitness 360

Watch The Video - 11:54




Jamie's Training Philosophy

"I don't like to stick to the typical three sets, eight repetitions. I like doing high sets; I like doing low sets. I like doing pre-exhaust training and power training. Muscle confusion is the key to growth, because if your muscles are confused and being torn, the muscle fibers are going to grow and you will progress.

"I usually train on a three-week rotation. I tend to do a week of pre-exhaustion training, which really puts a lot of stress on the muscle. Then I will do a lot of power and strength training, based on low reps and multiple sets. I will also do an endurance week, which isn't necessarily low weight. It's moderate to heavy weight; you're just enduring and hitting 12-15 reps in the range."

Pre-Exhaustion Technique

"I train biceps first because I think it's going to be a lot more painful to do the rest of your exercises when your biceps are on fire. You generally hear that should hit your big muscle groups first, because you want them to fail first. I want my small muscles to fail first, because it's more beneficial to what I'm doing."



Jamie's Training Schedule
Day 1
  • AM - 20 Minutes HIIT and Abs
  • PM - Quads
Day 2
  • AM - 20 Minutes HIIT and Abs
  • PM - Back and Biceps
Day 3
  • AM - 20 Minutes HIIT and Abs
  • PM - Chest and Triceps
Day 4
  • PM - Shoulders and Traps
Day 5
  • AM - 20 Minutes HIIT and Abs
  • PM - Hamstrings and Calves
Day 6
  • AM - 10K run
  • PM - Arms
Day 7: Rest

Endurance Workout

"I often use this workout when I am carb-depleting to deplete all my glycogen stores. It's similar to how I trained in the Army. It keeps all your muscle groups under tension for long periods of time."

Biceps Circuit
Triceps Circuit
Shoulders Circuit
Back Circuit



Bookmark and Share

Related Articles

About The Author

Dustin has an extensive background in writing and editing and is an integral part of the process as Bodybuilding.com takes its content to a new level!

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
N/A

Out of 10

0 Ratings

3

Comments

Showing 1 - 3 of 3 Comments

(5 characters minimum)

      • notify me when users reply to my comment
DocF

Rep Power: 0

  • rep this user
DocF

This was a great article, I dont understand why people shoot down the idea of muscle confusion especially after looking at this guy's results. I never really thought about exhausting specfic muscles groups prior to working out larger muscle groups, will definitely give this a try.

Nov 2, 2012 10:01pm | report
 
emilysingan

Rep Power: 10

  • rep this user
emilysingan

HIIT and circuit training. Definitely great combo

Nov 3, 2012 12:57am | report
 
firehydrant

Rep Power: 0

  • rep this user
firehydrant

i dont understand, wheres the rest of the circuits? like for chest and legs?

Nov 10, 2012 8:02pm | report
 
Showing 1 - 3 of 3 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com