The following articles were found with tag training:
Tri Phase Training: Phase 1 Week 1
Sat Apr 26, 2008 at 09.12
Tomorrow (Sunday) marks the end of my first of nine weeks in a training program created by Derek "Beast" Charlebois known as the Tri-Phase Training Program. This program is designed to promote muscle hypertrophy (i.e. bigger muscles) through three key training methods: volume, intensity, and frequency. For all of you math majors out there that computes to three weeks per phase for the total nine weeks on the program.
For the first phase the focus is on volume; meaning each week the volume of training increases. So, for example, if this week during chest day I complete 3 sets of 8 repetitions on the bench press, next week I should do 4 sets of 8 repetitions thus increasing my volume.
I won't bore you with the details of my numbers, but I will say that this program feels like it will work wonders. My main goals for the nine weeks include strengthening my weak areas (chest and shoulders), increasing the size of my arms (biceps, triceps, and forearms), and continuing my battle to decrease my percentage of body fat.
Here is a breakdown of what exercises I do on which days. One side note: because my shoulders are significantly underdeveloped when compared to the rest of my body I have changed this would-be 4 day split workout to a 4-day split plus one where the additional day is targeted exclusively at shoulder development.
Monday Back & Traps
Barbell Bent-over Rows
Lever Seated Rows
Seated Cable Rows
Lat Pulldowns
Barbell Shrugs
Dumbbell Shrugs
Tuesday Chest & Shoulders
Incline Dumbbell Press
Barbell Bench Press
Incline Dumbbell Flyes
Pec-dec Flyes
Freemotion Shoulder Press
Wednesday Shoulders
Smith Machine Military Press
Dumbbell Side Lateral Raises
Upright Rows
Dumbbell Front Raises
Dumbbell Shrugs
Smith Machine Behind-the-back Shrugs
Thrusday Legs (Upper and Lower)
Barbell Squats
Stiff Legged Deadlifts
Leg Press
Lying Hamstring Curls
Seated Calf Raises
Standing Calf Raises
Friday Arms
EZ-barbell Curls
Alternating Dumbbell Curls
Close-grip Bench Press
Lying Triceps Extensions (Skull Crushers)
Triceps Pushdown superset with Cable Curls
Barbell Forearm Curls
I also include 20-45 minutes of low-intensity cardio immediately following lifting.
For abdominal development I include two exercises at the conclusion of my regularly scheduled weight training Monday-Friday and do 3 sets per exercise up to muscle failure plus 10 repetitions. Saturday is my hardcore core day where I do an abdominal development routine including hyper extensions for the lower back (it's a major player in supporting heavy lifting you know?).
I am also slowly incorporating jogging/running into my daily life. I don't want to push myself too hard because excessive cardiovascular training will hinder my muscle progression which is not something I want to do at this time.