I was 16 years old when I first got into training and it was recommended that we follow a beginners routine. After some time we graduated into an intermediate routine and then we progressed with more advanced workouts!
For most guys out there, the truth is…young trainees skip over the beginners routine and jump right into more advanced workouts.
Very rare I come across someone who has the patients to follow the correct protocol. Too many times I have found my self almost begging beginners to take rest days, not do so many sets, and the list goes on.
Today, I make a simple suggestion that it’s not something I recommend. When you run…most times you stumble and fall!
Advanced lifters often find them selfs in a rut where they are not making any gains or progressing. But when we are young, an EXTRA day off from the gym usually fixes all that.
When I got into my 40s I started to notice that I wasn’t recovering as fast anymore, and over the years periodically I was forced to take 3-5 days off before I started any new training program.
At 53 my training is as intense as ever, but…in some ways beginner like!
When I started my prep for the 2019 Pittsburgh Masters Pro, I knew I had to give 100% but at the same time I had to play it safe. I had to come up with a training program that enabled me to get the same results as when I was younger.
The main thing I’ve noticed in the last 10 years of training, I was chasing the pump, chasing that tangible feeling that we get from a great workout. Some days it was great, and some days just ok. I’m not saying my workouts sucked, I’m just saying that “feeling” of blood gorged into the muscle wasn’t there, it was only hit and miss at best.
Something had to Change.
Here is what I came up with that enabled me to be in one of my all time best conditions at 52 years old and walk away with the Over 50 and the Over 40 Titles at the 2019 IFBB Pittsburgh Masters Pro.
1-Time under Tension
2-3 scheduled rest days after 8 weeks of training
3-8 reps on all sets except the last set. The last set is taken to absolute failure
4-Never compromise form
5-If it doesn’t feel right…STOP
6- 2 rest days per week
Personally I like taking Thursdays and Sundays OFF
Monday:
Back
Tuesday:
Chest and Biceps
Wednesday:
Hamstrings and Calves
Thursday:
OFF
Friday:
Shoulders and Triceps
Saturday:
Quads
Sunday:
OFF
