The longer I carry the extra I’m satisfied power coaching ought to be 85-90% huge compound lifts with assitance workout routines being solely 10-15%. Earlier than I get my fair proportion of hate mail I do wish to say I’m not in opposition to assitance workout routines, they’ve their place: muscular hypertrophy, weight acquire, native focused muscular hypertrophy, imbalances, stability points, firing patterns, and many others.
Nonetheless, a number of huge compound workout routines will get you lined for many years. For those who take a look at lifting careers of for instance Konstantin Pozdeev or Andrey Malanichev it’s often squat, bench, deadlift and their variations, then some DB flys, again work, hypers. That is just about it. And their careers, totals and physiques had been superior.
If you concentrate on it it is rather logical. The human physiology acknowledges 7 fundamental motion patterns: squat, lunge, bend, carry, push, pull, rotate. That is how people have been shifting for hundreds of years so it solely is sensible we practice like that, primarily based on evolution, with multi-joint compound workout routines which practice many muscle teams on the identical time in coordinated patterns.
Does that imply that it’s best to solely squat, bench, deadlift for the remainder of your life? Not likely. Individuals overlook there are various variations and chances are you’ll make the most of a lot of them in your coaching as your primary lifts or as your huge help lifts afterwards.
Examples under:
SQUAT (low bar squat, excessive bar squat, pause squat, tempo squat, SSB squat, entrance squat, zercher squat, cossack squat, field squat)
BENCH PRESS (bench press, CGBP, pin press, lockouts, board press, band press, push press, OHP, snatch press, BTN press)
DEADLIFT (standard, sumo, pause deadlift, deadlift as much as knees, block pulls, RDL, SLDL, GM)
The above ought to be 85-90% of your year-round coaching and the little stuff rounds up your program primarily based on present wants (native hypertrophy, lagging muscle group, firing patterns (e.g. glutes), unilateral work, core work, stability muscular tissues, and many others.). You want solely couple of units every week of those and please don’t consider the nonsense it’s a must to hit all the things each week. Most of your physique muscular tissues are hit by the massive lifts anyway, bear in mind?
Instance of a 3-week cycle primarily based closely on the massive lifts.
Mon: SQUAT 4×4@70%, pause squats 2×3, core 2 units
Wed: BENCH PRESS 4×4@70%, OHP 3×5, DB rows 2 units
Fri: DEADLIFT 3×4@70%, hypers 2 units
Mon: SQUAT 3×3@80%, pause bench press 3×3@65%, abs 2 units
Wed: DEADLIFT 2×3@80%, bent-over rows 3 units
Fri: BENCH PRESS 3x3percent80%, entrance squat 2×3@65%, GHR 2 units
Mon: SQUAT 3×2@85%, CGBP 3×5, pull-ups 2 units
Wed: DEADLIFT 2×2@85%, RDL 2×5
Fri: BENCH PRESS 3×2@85%, SSB squat 2×3
Yep, that little. Attempt it and let me know.