Right now, there are three types of guys, and perhaps gals, that have done the basic routine I laid out. The first group reached the strength mile stones in ExRx rather quickly, wondered what all the fuss was about, and probably stopped reading this blog as I obviously had no clue. They are now doing WestSide or DC training. The second group, is getting close or can see the possibility of getting there in the not too distant future. They think I have a clue. The third group is wondering how in gods name are they ever gonna lift that much weight. They wonder about me and the the authors of the strength standards, and question our drug free status.
Now lets make sure we are all on the same page here. If for example, you are a 198lb guy, the novice one rep max for dead lifts is 289lbs. This means if you are doing 225 -230 for eight reps, your one rep max should be about 289. If after six months of exercise, and three months of dead lifting, you are nowhere near the weight you would need to get to hit your one rep max, its time to re-evaluate. First, are you really trying? If you are really trying, then, probably less exercise is in order. That's right, less not more. While in many mainstream publications and web sites, they will tell you you need more, I am here to tell you you need less. Even for the guys in the second group, many will get stronger faster buy doing less. The name of this blog is lowcarbhit. Well my friends, its time to up the ante, and try a little new school, old fashioned HIT (High Intensity Training). First thing, drop any and all cardio and conditioning work. (Hold your applause till the end.) Next get a stop watch with a cord. Now lets re-organize your workouts. From this point on you are only going to be doing one set of each exercise. The goal is to reach fatigue in about 55 - 90 seconds, this is why we have the stop watch. I want you to preform the exercises in a deliberately slow manner. I am not worried about a specific time that each rep should take, just move as slowly as you can while still moving . If you need to, reduce the weight you were using by 10 -20% so you can slow down your rep speed. Don't worry about counting the reps, we're going to be tracking time. For example, you are about to due a set of bicep curls. With the stop watch around your neck or otherwise easy to get to, start the watch just prior to grabbing the bar. Do your curls slowly, and keep going until you reach a point where you can't move the bar. Put the bar down and stop the watch. Subtract 10 seconds from the time on the watch. If it is less than 50 seconds, you used to much weight. If its more than 90 seconds, add a little weight next time. This is how all you exercises will be done except for the dead lift. On the dead lift stop at the last full rep you can complete in good form. Your new routine looks like this;
Ball Squats/Wall Sits
For those folks who workout in a gym your workout looks like this;
Low Back Extension
You are going to also reduce the number of times you work out from twice a week to once every 5 days, or a Mon, Fri, Wed schedule. Meaning you will workout On Monday and Friday one week, Wednesday the next week, and so forth. Don't be fooled, if you work each exercise as hard as you can work it, you will need 5 days between workouts. If in doubt, take 7 days between workouts. Keep this up for a good 4 - 6 weeks, and you'll be surprised at how strong you can get.