The longer I carry the extra I’m satisfied power coaching needs to be 85-90% large compound lifts with assitance workout routines being solely 10-15%. Earlier than I get my fair proportion of hate mail I do need to say I’m not towards assitance workout routines, they’ve their place: muscular hypertrophy, weight achieve, native focused muscular hypertrophy, imbalances, stability points, firing patterns, and many others.
Nonetheless, a number of large compound workout routines will get you lined for many years. If you happen to take a look at lifting careers of for instance Konstantin Pozdeev or Andrey Malanichev it’s normally 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 vitally 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, based mostly on evolution, with multi-joint compound workout routines which practice many muscle teams on the similar time in coordinated patterns.
Does that imply that it is best to solely squat, bench, deadlift for the remainder of your life? Not likely. Folks overlook there are a lot of variations and chances are you’ll make the most of lots of them in your coaching as your important lifts or as your large help lifts afterwards.
Examples beneath:
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 (typical, sumo, pause deadlift, deadlift as much as knees, block pulls, RDL, SLDL, GM)
The above needs to be 85-90% of your year-round coaching and the little stuff rounds up your program based mostly on present wants (native hypertrophy, lagging muscle group, firing patterns (e.g. glutes), unilateral work, core work, stability muscle mass, and many others.). You want solely couple of units every week of those and please don’t imagine the nonsense you need to hit every thing each week. Most of your physique muscle mass are hit by the large lifts anyway, bear in mind?
Instance of a 3-week cycle based mostly closely on the large 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.
