New Training Program For New Progress!

It's a new year and like most seasoned lifters, I have decided to redesign my training program in hopes of garnering new progress.
Dear Readers,

It's a new year and like most seasoned lifters, I have decided to redesign my training program in hopes of garnering new progress. Now, I am lifting 5 days a week utilizing 2 off days. The new program is based around Dorian Yates's idea of using 3 to 4 warm-up sets while only performing ONE set at maximum intensity. We will see how this new program works in the next month or so. Now on to the training program b/c I know that's what you all are interested in.

    Day 1-chest/abs
  • Day 2-rest
  • Day 3-back/traps/calves
  • Day 4-shoulders/hamstrings
  • Day 5-bis/tris/forearms/abs
  • Day 6-quads/calves
  • Day 7-rest
  • Day 8-repeat
The way this program works is as follows. I will perform several warm up sets followed by only one set at maximum intensity using the most weight for about 8-12 reps. For instance, I will use barbell rows as an example.
    Workout 1
  • set 1: 15 reps using the bar(45 lbs)
  • set 2: 15 reps using 95 lbs
  • set 3: 15 reps using 135 lbs
  • set 4: 12 reps using 185 lbs
  • set 5: 10 reps using 225 lbs
    Workout 2
  • set 1: 15 reps using the bar
  • set 2: 15 reps using 95 lbs
  • set 3: 15 reps using 135 lbs
  • set 4: 12 reps using 205 lbs
  • set 5: 10 reps using 245 lbs
Notice the progression in poundage on the final 2 sets of each workout. The first few sets are used as a warm-up to prepare the target muscle group for the heavier weight to come. It allows you to get a better "feel" for the weight and thus produce a better contraction. Also be sure to do plenty of stretching between all of your sets. You can apply this idea to all of your exercises and wouldn't you know it, you get a great workout in very little time b/c your first few sets don't require much rest. Now on to the rest of my program. I change the order of the exercises every week so my body finds it difficult to adapt to one set routine.
    CHEST:
  • Incline Bench Press
  • Incline Dumbbell Flyes
  • Incline Dumbbell Press
  • Cable Crossovers
    BACK/TRAPS:
  • Machine Pullovers
  • Barbell Rows
  • Front Pulldowns/Behind Neck Pulldowns/Curl Grip Pull downs (alternate these each week)
  • 1 Arm Dumbbell Rows
  • Deadlifts
  • Smith Machine Upright Rows
    SHOULDERS/HAMSTRINGS
  • Standing Side Laterals
  • Military Presses
  • T-Bar Rear Delt Raises
  • Bent Over Rear Delt Raises
  • Lying Leg Curls
  • Dumbbell Stiff Leg Deadlifts
  • Seated Leg Curls
    BIS/TRIS/FOREARMS
  • Standing E-Z Bar Curls
  • Seated Dumbbell Curls
  • 1 Arm Preacher Curls
  • Dips
  • Lying Tricep Extension
  • Reverse Grip Pressdowns
  • 1 Arm Overhead Extension
    QUADS
  • Leg Extensions
  • Squats
  • Hack Squats
  • Lunges
  • Side Lunges
    ABS
  • Crunches 2 x 30
  • Reverse Crunches 2 x 20
  • Decline Crunches 2 x 20
  • Rope Crunches 2 x 20
    CALVES
  • 1 Leg Calf Raises 3 x 20
  • Seated Calf Raises 2 x 20
  • Standing Calf Raises 2 x 20
That's it. Basic and simple but it seems to be working for me so far so if change is what you're after, then I would suggest you giving either this program or one of your own design a spin. Remember that there is no one secret training routine in bodybuilding. The key is to find what works for you and learn how your body responds to different stimuli. Until next time, train hard, train smart, think BIG!

Best Wishes,