At Training.com we start to offer you a different, effective training plan with which it is impossible to fall into monotony. Enjoy training while seeing how you gain muscle, strength and power. We seek to offer useful, hard, strong and powerful muscle with which you can perform at your best in the gym or out of it.
What are we looking for with this training plan?
Reaching the closest point to what we could define as your ideal body, based on a better body that we can have based on effort and dedication. Do you want to have a body 10? Show off your “six-pack”? It does not matter if you are a man or a woman, because no one has said that it is easy but it has not been said that it is impossible.
From Training.com we offer you not only a routine, but a training plan that will guide you on that path to achieve your 10 body . The secret behind an enviable physique is having a base of strength that allows you to evolve. Something that many people know but do not recognize is that if you want to have a good body for the summer you have to start from September. We put the training and the motivation , you put the desire and the effort .
How will this training plan be published?
In each publication we will include the next 2 weeks of training along with the relevant explanations and the changes made from the previous week. Additionally, we will add training and nutritional tips to each post to help you get the best possible results.
What does this routine offer?
- Notable gains in muscle, strength and power.
- Variety Add aspects and ways of training that you have probably never tried before. Did you know that workouts without eccentric phase is the secret to getting bigger legs or a torso? Did you know that the combination of strength exercises with other hypertrophy exercises (wave periodization) achieves better results than any standard training? Did you know performing power exercises allows greater performance? Everyone and many will be reflected in this routine.
- Effectiveness . Every word and number in this routine is based on world-famous study, experience, and coaches.
- Versatility Routines that focus exclusively on non-functional hypertrophy (10-15 repetitions) only achieve a soft and swollen muscle effect that disappears when you stop the routine. In addition, this type of hypertrophy (sarcoplasmic) is limited by functional hypertrophy, achieved through strength training.
- When training aspects that are not taken into account in normal routines, this routine is useful for both beginners and more trained people.
- A challenge , look at the next point …
The challenge
We truly believe that this routine will be different. The CEO of Training.com, Iván Fresneda, will be our first candidate to perform this routine and will allow us to observe the changes that this routine produces in your body. We will take your measurements every two weeks, marks in the main surveys and photos of the evolution. But this challenge belongs to everyone, so if you want to participate you can join the challenge.
Diet and cardio during this routine
It must be a hypercaloric diet, that is, above our daily caloric needs. At first we seek to create new muscle and strength, this is impossible to achieve without following this type of diet. Of course, a hypercaloric diet does not mean eating anything in any quantity, because if we really want to obtain results we need to take care of our diet.
However, there is also the possibility of doing this routine if you are overweight . Of course it would have to be with a low calorie diet and a cardio program. What advantages can you have doing this plan with overweight? You will lose fat without losing muscle (untrained people can gain muscle) with which you will be able to look better and not gain weight quickly after the diet since you will keep your metabolism active.
I strongly advise you to go through this excellent article to put together a good diet that ensures results: Design your own diet. Everything is really well explained.
We do not want to prescribe any cardio program for a very simple reason: the amount of cardio depends on the diet and genetics of each individual. It is obvious that a person who tends to accumulate fat (endomorph) does not have to do the same cardio work or eat the same diet as a very thin person (ectomorph).
It doesn’t really matter cardio that you go on as long as you diet accordingly. Running burns calories and we are in a phase of gaining muscle, you will have to eat more.
Week 1
We begin the week of adaptation , we will work lightly and without reaching failure in any case. The main objective of this week is, in addition to preparing the muscles for the next few weeks, to become familiar with the torso / leg distribution and with what will later be our training methodology:
- Always perform a power exercise with light weights to achieve greater nerve activation and increase performance.
- Basic (multi-joint) exercises are performed before auxiliary work since they offer better results at levels of muscle and strength gain, as well as being more demanding.
- Auxiliary work (isolation exercises) does not stop being that, it will never be emphasized in performing these exercises.
- Within auxiliary work there must always be a one-sided exercise.
Training distribution
- Monday: Leg, emphasis on thrust.
- Tuesday: Torso, emphasis on horizontal push and pull.
- Wednesday: Rest
- Thursday: Leg, emphasis on deadlift.
- Friday: Torso, emphasis on vertical thrust.
All exercises will have the same format : Name of the exercise, number of series, number of repetitions, seconds of rest, (sometimes) intensity in% of the maximum repetition and notes on how to do it.
In addition, abdominal work should be added 2 days of the week (not consecutive) when you feel strong. I recommend supersets of one weighted exercise with another without weight. For example sit-ups with weight + planks.
Routine
Monday
- Jump, 3 x 5 60 ”. To gain momentum, perform a half squat. Perform the jumps as fast as possible.
- Deep Squat or Deep Front Squat, 4 x 8 90 ”. As the name says, you have to break the parallel in each repetition, it is preferable to perform them with less weight than with less travel to avoid decompensation.
- Deadlift or Romanian Deadlift, 4 x 8 90 ”. The bar must start from a standing position on the ground in each repetition, it is mechanically impossible to perform a repetition with the correct technique if it does not start from the ground.
- Unilateral press, 3 x 10 60 ”. Perform with one leg, starting with the “weak” leg (the left in the case of being right-footed).
- Femoral curl, 3 x 10 60 ”.
- Machine cufflinks, 4 x 15 60 ”.
Tuesday
- Plyometric pushups, 3 x 5 60 ”. Make the jumps as fast as possible.
- Barbell Row, 4 x 8 90 ”.
- Bench press, 4 x 8 90 ”.
- Face pulls, 3 x 10 60 ”. Do very explosive repetitions.
- One-sided standing dumbbell military press, 3 x 10 60 ”. Start with the “weak” arm.
- Parallel backgrounds, 3 x 10 60 ”.
- Standing Barbell Bicep Curl Superset + Barbell French Press, 3 x 10 60 ”.
Thursday
- Jump, 3 x 5 60 ”. To gain momentum, perform a half squat. Make the jumps as fast as possible.
- Speed Deadlift, 3 x 10 60 ”. Perform with a very light weight (40-50% of your max rep deadlift) with a focus on performing the movement as quickly as possible.
- Deadlift or Romanian Deadlift, 4 x 8 90 ”. The bar should start from a standing position on the floor in each repetition.
- Press or squats, 3 x 10 60 ”. In case of squatting, do it with 80% of the weight used on Monday.
- Unilateral leg extensions, 3 x 10 60 ”. Start with the “weak” leg.
- Femoral curl, 3 x 10 60 ”.
- Machine cufflinks, 4 x 15 60 ”.
Friday
- Plyometric pushups, 3 x 5 60 ”. Make the jumps as fast as possible.
- Standing Brandford Press, 3 x 10 60 ”. Perform with the bar without weight focusing on explosive movements.
- Behind the neck press or military press, 4 x 8 90 ”. Seated.
- Unilateral Dumbbell Bench Press, 4 x 10 60 ”. Start with the “weak” arm.
- Reverse row, 3 x 10 60 ”.
- Standing Barbell Bicep Curl Superset + Barbell French Press, 3 x 10 60 ”.
Week 2
We start with the first part of the training plan. The main emphasis will be to gain strength and muscle from basic movements at low repetitions, while taking advantage of the hormonal effect produced to improve smaller muscles. There is one fact more than proven: sarcoplasmic hypertrophy is limited by the amount of fibers in our muscles, that is, hypertrophy is limited by force . An extremely common mistake in gyms is to start strength programs before you have any foundation.
With a solid foundation of strength we will be able to maximize gains throughout the entire training plan. In addition, a chain is only as strong as its weakest link, so we will work with unilateral movements, avoiding too noticeable imbalances that would lead to poor performance.
Finally, say that we continue to work with the torso / legs scheme 4 days a week and add a series of “rules” to our training that will be maintained in the successive weeks that we use a torso / legs scheme.
Training rules for torso / leg distribution
There is no training plan if there are no rules or guidelines to follow. Planning a training session is essential if you want to observe significant changes for the better, you will be able to train effectively.
- As in the adaptation week, always perform a power exercise with light weights to achieve greater nerve activation and increase performance.
- Multi-joint exercises require ” warm-up sets “. We will emulate the system of the Stronglifts 5 × 5 method. These exercises are bench press, deep squats, deep front squats, deadlift, Romanian deadlift, military press, and behind the neck press:
- Warm-up series 1: 1 × 10 with 40% of the weight to be handled that day.
- Warm-up series 2: 1 × 6 with 50% of the weight to be handled that day.
- Heating series 3-5: 1 × 3 with 70% -80% -90%.
- We will start with submaximal weights , 20 kg below our 5RM, that is, the maximum weight with which we can do 5 repetitions without losing technique. After this, in the subsequent 2 weeks we will add 5 kg per session to each of these exercises. Later it will be explained how to continue the progression.
- Our goal should focus on the basic movements , the additional work should be done with effort but never reaching failure and without increasing the weights unless specified in that week.
- There should always be a one-sided work exercise.
- Supersets will never be led to failure, and if you’re particularly tired one day, divide the supersets into two (or three) separate exercises with breaks in between.
- We will never cut the route of an exercise, it is preferable to do it with less weight than with less route. That is why the squats will always be deep, the deadlift to the upright position, the bench press until the sweep touches the chest and the military press until the bar touches the clavicles.
- Abdominal work should be added 2 days of the week (not consecutive) when you feel strong. I recommend supersets of one weighted exercise with another without weight. For example weighted sit-ups + planks or leg raises.
Routine
Monday
- Jump, 3 x 5 60 ”.
- Deep squats or deep front squats, 5 x 5 180 ”.
- Deadlift or Romanian Deadlift, 1 x 5 180 ”. The bar should start from a standing position on the floor in each repetition.
- Unilateral press, 3 x 10 60 ”. Perform with one leg, starting with the “weak” leg.
- Femoral curl, 3 x 10 60 ”.
- Cufflinks in 4 x 15 60 ”machine.
- Squats without weight, 3 x 3 30 ”. This exercise is done without weight, but we will hold the deepest position for 10 seconds. The goal of this exercise is to finish by stretching your quadriceps.
Tuesday
- Throw ball overhead, 3 x 5 60 ”.
- Military press or standing behind neck press, 5 x 5 180 ”.
- Bench press, 1 x 5 180 ”.
- Unilateral Incline Dumbbell Bench Press, 3 x 10 60 ”. Perform with one arm, starting with the “weak” arm.
- Standing Barbell Bicep Curl Superset + Barbell French Press, 4 x 10 60 ”.
- Dumbbell + Birds Side Raise Superset, 3 x 10 60 ”.
- Chins or chin-ups, 3 x Fallo 90 ”.
Thursday
- Jump, 3 x 5 60 ”.
- Deep squats or deep front squats, 5 x 5 180 ”.
- Deadlift or Romanian Deadlift, 1 x 5 180 ”. The bar should start from a standing position on the floor in each repetition.
- Strides 3 x 10 60 ”. Performing them with little weight, the main objective will be to maintain a good posture of the torso and to work the “core” to improve balance.
- Pulley hip pulls, 3 x 10 60 ”.
- Trunk hyperextensions, 4 x 12 60 ”.
Friday
- Plyometric pushups, 3 x 5 60 ”.
- Bench press, 5 x 5 180 ”.
- Seated pulley row, 4 x 8 90 ”’. Perform the positive phase of the movement (when you pull the weight towards you) very explosively.
- Funds in parallel, 3 x Fallo 90 ”.
- Seated Alternate Dumbbell Bicep Curl Superset + Pulley Tricep Extensions, 3 x 10 60 ”.
- Superset of Front Raises + Side Raises + Birds, 3 x 10 90 ”. Light weight but fast repetitions, small stimulus for the shoulders that also allows us to work on mobility.
