Recovery Based Workout #1.

Not the catchiest name that is floating around, but I really wasn't interested in developing a catchy name for my new workout philosophy like H.I.T., I.C.E. and S.H.I.T. to mention a few.
Not the catchiest name that is floating around, but I really wasn't interested in developing a catchy name for my new workout philosophy like H.I.T., I.C.E. and S.H.I.T. to mention a few. Now this workout definitely requires high intensity to get the most out of the routine just like the others. But I have modified it to suit me and I think that it will work for almost anyone. As stated in my previous article my new philosophy is Recovery Based training. My whole object in training is simple and to the point. Stimulate the muscle to grow and get out as fast as possible to start the recovery process.

In the past I would do a lot of useless sets just for the sake of getting 15-20 sets per body part. Then I started reading some of Mentzer's takes on training and that's when the light came on for me. I determined that what he was doing wouldn't work for me so I fine-tuned it to fit my own style of training. So in order to keep things fresh for me and allow me to change things up I came up with two different routines I will use. I will rotate them on an 8-week basis. In this article I will discuss work out #1. Now work out #1 follows the H.I.T. type training as a base where as work out #2 is still intensity based, but it's totally different in the other aspects of the training.

Expect to only train for 20-40 minutes while doing this routine. If it takes longer then you are talking too damn much. Rest in between sets should be about a minute. Now the basics of the routine. Warm up each muscle that will be worked and each surrounding muscle that will come into play. There are a total 3-to-4 exercises per body part with a total of two sets per exercise. The first set should be done as heavy as you can possibly go for no less that six reps using close to perfect form. The second set should be done with a weight you can do no more that 10-12 reps with. It should be performed using perfect form and doing a 4-count negative. Now you will notice there will be no set rep ranges on the routine, just follow the above guidelines and it will work great. Just remember to go balls-out while training. With this routine you just can't go through the motions and expect anything in return. Now on to the routine.

Workout #1

Day one: Biceps, Triceps and calves

- Close-grip bench press
- Lying triceps press (nose breakers, skull crushers)
- Cable push-downs
- Barbell curl
- Dumbbell curl
- Preacher curl
- Standing calf raises
- Seated calf raises

Day two: Shoulders and Forearms

- Military press (behind the neck or in front)
- Dumbbell press
- Side raises
- Hammer curls
- Wrist curls

Day three: Chest and Calves

- Incline bench press
- Decline bench press
- Machine flyes
- Donkey calf raises
- One-legged raises

Day four: Back and Traps

- Deadlifts (partial deadlifts done at a power rack with the bar starting at the knee)
- Bent-over rows
- Pull-downs
- Chins (perform 2 sets to failure, great finishing move)
- Barbell shrugs to the front
- Barbell shrugs to the rear

Day five: Legs and Calves

- Leg extensions
- Leg curls
- Straight-legged deadlifts
- Squats
- Perform the same calve workout from Day one.

Day six: rest

Day seven: rest

I can't stress enough that when doing this routine that you are intense and give it your all on each and every set. When you feel like you can't do one more rep then do one more to grow on. If you have a training partner then the chatting must be limited during this routine. Just put on some Linkin Park, Limp Bizkit or Korn and you will be ready to go. INTENSITY, INTENSITY, INTENSITY. That's the name of the game for this workout.

Todd Blue
"Milk is for babies, beer is a mans drink." - Arnold Schwarzenegger