6-week muscle building routinePosted: February 7, 2013
Now that I’m fully familiar again with what exercises are going to add the most muscle, and how best to make use of the limited equipment available to me, I am confident that the next 6 weeks are going to be very productive. This routine is going to be a stepping-stone towards a more conventional strength routine; there is no deadlift in my current routine. I’m certain that I need to switch to a trap-bar deadlift as lifting heavy weights off the floor with a neutral-grip doesn’t seem to aggravate an old injury like the pronated-grip deadlift always has done.
I would love to get some training photos done over the next few weeks, but sadly a culture of paranoia is thriving in the UK where a camera in a public place is frowned upon. Those on the political left would blame the media, those on the right would blame socialism. Either way it’s bonkers, I can’t wait for our move to southern Europe where a polite request will be met with ‘Não faz mal!’ or a latino shrug of the shoulders.
I am however buying some more gear for my house, so that I can at least do some auxiliary work to address any weak points.
I’ve divided the week into 3 sessions, 2 for muscle-building, 1 for explosive power. I will also do the odd workout at home, and like this week add some elements of workout 3 into the other two if I can only make it to the gym twice in a week.
- Squat + Overhead Squat, 10 reps of each, rest 60 seconds
- Flat bench press 3 sets 15-10 reps, rest 30 seconds
- DB floor press 3 sets 10 reps, rest 30 seconds
- DB bent over row, pronated-grip, 5 sets of 5, rest 60 seconds
- Standing DB press 3 sets 8 reps
- Curl-grip chins, 3 sets 10 reps
- Barbell Hip Thrusts, 3 sets 10 reps, rest 30 seconds
- Front squat + Pushpress 10 reps of each, rest 60 seconds
- Incline bench press 3 sets 15-10 reps, rest 30 seconds
- Incline DB press, neutral-grip, 3 sets 10 reps, rest 30 seconds
- DB bent over row, neutral-grip, 5 sets of 5, rest 60 seconds
- DB stiff-legged deadlift + shrug, 3 sets 8 reps, rest 60 seconds
- Neutral-grip chins, 3 sets 10 reps, rest 30 seconds
- Farmers walk, 5 sets, rest 60 seconds
- Overhead lunge + Good Mornings, 10 reps of each, rest 60 seconds
- DB snatch, 3 sets 8 reps, rest 30 seconds
- Plyo-push ups, 3 sets 10 reps, rest 30 seconds
- Medicine ball push-ups, 3 sets 10 reps, rest 30 seconds
- Standing DB curl, 3 sets 8 reps, rest 30 seconds
- Dips, 3 sets 10 reps, rest 30 seconds
- Barbell triceps extensions, 3 sets 10 reps, rest 30 seconds
- Kettlebells swings, against the clock, max weight available only 20 kilos. Maybe 3 sets of 60 seconds.
This is the minimum I’ll be doing, I will also need to be flexible to take into account any sessions where the gym is unexpectedly busy, I will definitely be adding the DB squat press onto workout 1 or 2. I will also do some direct forearm work, rear delts and a KB sot press, maybe another KB swing.
My cardio sessions are now starting to leave me with a couple of days worth of DOMS in my quads, sometimes it feels like I’ve been bitten by a dog. This isn’t going to help me achieve any PB’s for the squat anytime soon,or in the future. Thankfully my legs aren’t a weak point.