I train hard, briefly and infrequently. My current strength/weight lifting training routine is as follow.
Exercises
I have included only compound exercises that use many muscle groups simultaneously.
- Legs: Trapbar Deadlift, Calf Raise.
- Chest & Triceps: Dip, Flat Bench Dumbbell Fly.
- Back & Biceps: Chin-Up.
(That’s it!)
Workouts
I always do warm-up sets with roughly half the targeted poundage.
Workout #1
- Trapbar deadlift: 2 sets of 12 reps each.
- Calf raise: same as deadlift, after each deadlift rep.
I don’t go to failure for deadlift and calf. For some reason, I don’t see me dropping the bar half way through a lift…
Workout #2
- Dip: 2 sets of 10 reps each to failure.
- Flat bench dumbbell fly: usually 1 set of 12-18 reps.
- Dip again: 1 set of 10 negative reps.
For fly also, I don’t push myself to failure.
Workout #3
- Chin-up: 2 sets of 8 reps each to failure and 1 set of 8 negative reps.
Schedule
I do 2 training sessions per week. It is usually on Monday and Thursday. But I may move a day if I have a schedule conflict. If I train Legs on a Monday, I will not train them again before Thursday of the next week. So I train each muscle group every 10 days.
Each workout last about half an hour. I always train in the morning, after breakfast and taking care of the little family.
Until next post, Lift Consciously 