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Article Summary:
BiologyBabe provides a Hardcore Workout for Advanced lifters.
Well-trained persons should lower the reps and raise the weight.
Cardio sessions should be at least 8 hours apart from strength sessions.
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Taking It To The Next Level!
For Those Advanced Lifters That Want A Hardcore Workout!
For individuals who have been training two to three times per week, for six months or more and are looking for additional strength/size progress and gains, then I have one very important word for you... Intensity!
In order to increase strength and/or size in a well-conditioned person, a program that offers an overload of resistance with intensity emphasized, keeping you training in an anaerobic pathway must be implemented and maintained.
This involves fatiguing the intended muscle with intensity and to a degree in which it is not accustomed to on a regular basis. This can be done by fatiguing the muscle group being worked, by using a weight sufficient enough to fail the muscle within 30-90 seconds.
Most people when they have been exercising a while, make the mistake of changing things up by raising the number of repetitions they do; and for a well conditioned individual, multiple sets of high repetition overloads are not sufficient enough to stimulate strength/size gains; nor do they recruit enough muscle mass to even cause a cardio-respiratory effect on the body.
This kind of training is generally ineffective (unless sports specific) at resulting in any kind of fitness or strength gains; and if the repetitions are too high, for too long can lead to over-use damage to the tissues, lack of results or regression, and frustration.
Well-trained persons should generally lower the repetitions to 6-12 using near maximal weight and/or utilize high intensity training techniques. This can be done in many different ways, and with many different exercises.
The workout that follows is a basic implementation of advanced AND high intensity training. Focusing on using near max weight (as heavy as possible) and training each set to failure (completely unable to perform another rep with good form, or at all). This can be done in anywhere from 8 reps to 20 reps; but for one set only.
Again, this is for the very well conditioned, well educated about weight/resistance training, and very healthy individual who wants a change in their program and in their physique; if this is you... let's go!
Click To Enlarge.
This Workout Is For The Well Conditioned And Educated.
Guidelines For This Workout:
- This workout is to be done 3 times a week.
- Rest one day between each workout; do not do three consecutive workouts in a row.
- The entire body will be worked each time.
- Perform only 1 set of each exercise to complete fatigue.
- Use near-maximal weight (80% of your 1 rep max; 1RM= this is the amount of weight you're able to lift only once).
Advanced Strength Training Workout
Weighted Belt Deep Squats:
Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings
Equipment: Other
Mechanics Type: Compound
Tips:
Preparation:
Place weight on a dip belt around your waist. Step up onto boxes or benches spaced apart; one foot on each one. Arms can be extended forward for balance throughout the exercise.
Execution:
Squat down until your thighs are just past parallel to the floor. Extend your knees and hips until legs are straight. Return and repeat.
Hack Squat:
Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quads, Hamstrings, Calves
Equipment: Machine
Mechanics Type: Compound
Tips:
Lie face up on a hack squat machine with shoulders against pad. Place feet on platform. Your feet should be together, toes pointed slightly out. Extend hips and knees. Release dock levers. Flex hips and knees to descend until knees are just short of complete flexion. Raise sled by extending knees and hips. Repeat. Great for developing the lower area of the thigh.
Seated Cable Rows:
Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Middle Back
Equipment: Cable
Mechanics Type: Compound
Lying T-Bar Row:
Exercise Data
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps, Lats
Equipment: Machine
Mechanics Type: Compound
Tips:
Adjust the leg height so that your upper chest is at the top of the pad. Lay face down on the pad and grab the handles. You can use a palms down, palms up, or palms in position depending on what part of your back you want to work more. Extend your arms completely to start. Slowly pull the weight up and squeeze your back at the top of the movement. Do not lift your body off of the pad! Return to the starting position.
Incline Dumbbell Press:
Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound
Tips:
Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift.
Arnold Dumbbell Press:
Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Dumbbell
Mechanics Type: Compound
Front Plate Raise:
Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation
Tips:
Works the front of your shoulders. While standing, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other. Keep your arms straight and locked or nearly locked during the entire exercise. Start with the plate down near your waist as far as you can go, then slowly raise the plate until it is a little above shoulder level. Slowly lower the plate back to the starting position and repeat.
Decline EZ Bar Tricep Extension:
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
Tips:
Position yourself face up on an incline bench. Using an EZ bar, extend your arms until they are perpendicular to your torso. From this position, relax your triceps until your biceps make contact with your forearms. Reverse this action to return to the starting position, keeping your elbows stabilized (motionless) throughout the exercise.
Concentration Curls:
Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
Tips:
Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and let the dumbbell hang. Rest your other hand on the top of your other thigh for support. Slowly curl the weight up while keeping the torso, upper arm and elbow still. As you lift, twist your wrist so that your little finger turns towards your body. Squeeze the muscle at the top and then slowly lower the weight.
Dumbbell Shrug:
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
Standing Calf Raises:
Exercise Data
Main Muscle Worked: Calves
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation
Tips:
Stand with your toes on the block of a standing-calf-raise machine and your heels hanging off the end of the platform. Hook your shoulders under the pads and straight your legs, lifting the weight clear of the support. Do not hunch, but rather keep your body straight.
Keeping your legs straight, lower your heels and the weight as far as possible toward the floor. Rise up on your toes on your toes as far as possible. Hold the contraction briefly, then slower return to the starting position. You can also point your toes in or out to vary the area of emphasis in your calf muscle.
Cable Crunch:
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation
Cardio:
It's not advisable to do an extended cardio session immediately before or after this program. When training with weights/resistance to failure, try to do your cardio sessions at least 8 hours apart from strength sessions.
Related Cardio Articles:
The best protocol would be to initiate a one day strength, next day cardio, next day strength... so on and so forth. Also be sure to include at least two full days (not necessarily consecutive) of rest each week to allow the body to recover completely and heal before the next workout.
Supplements
If energy is an issue, or you just want that extra boost in your performance, there are some killer workout supplements available in the Bodybuilding.com store such as CL Purple Wrath and BSN NO-Explode. For recovery, be sure to try BSN CellMass or Gaspari SuperPump250 which can be used before and/or after training!
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References:
- ACSM; A Guide for Personal Trainers; 2005
- ACE; Personal Training Manual; 2004,05
- High-intensity strength training in nonagenarians. Effects on skeletal muscle.
- Bodybuilding.com
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