Happy 2012. I’m sure you are getting bombarded right now online and off about new years resolutions, goals, changes, and all the usual crap people throw out this time of year, and forget about by the first weekend of Feb.
Well not here. If you are stuck in a plateau, I want to give you a new program to kick off 2012 with totally free.
Why? Because if at the end of 2012 you are as strong, big, and healthy as you ended 2011, then I failed you and my job and you should stop reading my blog…
So let’s kick it off with a question to get 2012 off right!!
David,
I’ve been on a 4 day size / strength program you posted a while back since September and have really enjoyed it, however I’m starting to plateau in multiple areas.
The original program you designed is typically a single heavy set of 4-6 followed by a rest pause set and then 1-2 high rep sets. The four day split is chest / biceps, lower body, shoulder / triceps, and back.
I’ve been looking at either modifying the program or switching to a different program with the ultimate goal of increasing size / aesthetics. My primary reason for lifting is simply to look better – I’m not training for any sports or competitions.
What type of program or modifications would you recommend I make with this type of goal in mind?
Thanks,
Josh
First off, congrats on sticking with the same program since September. That is something that 99% of the guys who want to get stronger or build muscle cannot do.
They hit what they think is a plateau 4-6 weeks into a program and drop it entirely… When it really could have been just a crappy week of training.
With that being said, if you have been running a 4 x week program for that many months, then it is time to cut it down if you aren’t getting stronger/bigger.
I would pick a good 3 day or even 2 day x week full body program and give it a run for a few months.
Arnold Built His Physique When Younger Off Full Body Training
This gives your body more recovery time, allowing you the chance to hit each training session even harder, and more time for your body to repair, recover, strengthen, and grow between each session.
You could even run something as simple as the following to get some good results:
Monday:
1A) Bench Press: 3 x 5+
1B) Bent Over Row: 3 x 5+
Rest 60 seconds after doing bench before rows and repeat.
2) Squat Variation: 3 x 5+ (Back, Box, Front, Zercher, Overhead)
Rest 90 seconds between squat sets.
For all 3 exercises, use the same weight on all 3 sets. On the 3rd set you are going for as many reps as possible. Once you get over 7 reps, then add 5lbs for any of the upper body lifts, and 10lbs for the lower body lifts.
You can then finish the workout off with some assistance stuff like posterior chain, arm, muscle balancing, and ab work.
Tuesday:
I would some sort of mobility and cardio done in here. Sprints, yoga (don’t laugh until you try it… It was one of the few things that helped me pack on all my size), or a good intense barbell complex.
Wednesday:
Off
Thursday:
1A) Military Press: 3 x 5+
1B) Weighted Chin or Pull-Up Variation: 3 x 5+
Again rest 60 seconds between exercises
2) Deadlift Variation: 3 x 5+
Rest 90 seconds between deadlift sets.
For all 3 exercises, use the same weight on all 3 sets. On the 3rd set you are going for as many reps as possible. Once you get over 7 reps, then add 5lbs for any of the upper body lifts, and 10lbs for the lower body lifts.
You can then finish the workout off with some different assistance stuff from Monday including but not limited to posterior chain, arm, muscle balancing, and ab work and farmer walks.
Friday:
Do the same type of thing you did Tuesday, but don’t overdo it if you are going for size here.
Sat/Sun:
OFF
Run this for 3-4 weeks and don’t change any of the big lifts, sets, or reps.
After a few weeks, then swap out the lifts with a different variation, and run it for 3 x 3+
If anyone is stuck in a plateau, then please give this a go and let me know how it turns out. I can’t wait to hear the results.
DC
Related posts:
- JJ Watt – NFL Football Lower Body Workout
- Kick Cramps In Their A$$ – Super Hydration
- Battling Ropes and a Free Alternative
- I Need Bigger Boobs and to Get Leaner…
Tags: build muscle, free workout program, full body workouts, get stronger
Leave A Reply (6 comments So Far)
Scott R
113 days ago
What was this 4 day split routine? I searched for it, but could not find it. DC, or anybody???
Thanks.
DC
113 days ago
Scott – it was an old workout I posted on another website a few years ago. I copied and pasted it below for you. It was created back when I was still training more for size than anything else.
4 Day Split
Day 1 (Monday):
Chest/Biceps/Abs-
- DB Flat Bench – 1 set of 4-6 reps (perform 3-4 sets of warm ups before getting into your heavy set)
- Hammer Strength Incline (or Barbell Incline Press if you have a spotter, or Smith Incline Press with no spotter) – 1 REST PAUSE SET (refer to bottom of page what rest-pause is) equaling 12-20 reps.
- Flat Bench Press – 1 set of 15-20 reps
- Cable Flies (or Pec Deck Machine) – 2 sets of 12-15 reps
- Incline DB Curls (or Alternate DB Curls) – 1 set of 6-8 reps
- Barbell Curls or Curl Machine – 1 REST PAUSE SET of 12-18
- Body Drag Curls – 1 set of 15-20 http://www.youtube.com/watch?v=YItJcwyS1ZE (never let the bar come off your torso)
- Weighted Cable Crunches (or Med Ball Crunches) – 3 sets of 10-12
Day 2 (Tuesday):
Legs
- Squats – 1 set of 4-6 (Again warm up as long as needed before hitting this one heavy work set)
- Leg Press – 1 REST PAUSE SET of 15-20
- Leg Extensions – 1 set of 15-20
- Straight Leg Deadlifts – 2 sets of 10-12
- Leg Curls – 2 sets of 10-12
- Calf Raises – 1 set of 20 (when performing calf raises, go down into the deepest stretch you can hold then explode up, slowly lower it to the deepest stretch, count to 20 and repeat.)
Day 3 (Wednesday):
Cardio or Off
Day 4 (Thursday):
Shoulders/Triceps
- DB Seated Shoulder Press – 1 set of 4-6 (as many warm up sets as needed before this work set)
- BB Seated Military Press – 1 REST PAUSE SET of 10-14
- DB Lateral Raises – 1 set of 15-20
- Reverse Grip Bench – 1 set of 6-8 (Reverse Grip Bench – you place the bar further down on your chest and there is no need to go down and touch your chest since we are concentrating on hitting our triceps the most)
- Close Grip Bench – 1 REST PAUSE set of 14-18
- Overhead Rope Pull From Low Pulley – 1 set of 15-20 (Rope Extension)
- Dips – 2 Sets of Max Amount
Day 5 (Friday):
Back/Abs
- Deadlifts – 1 set of 4-6 (warm-up first)
- Hammer Grip Lat Pulldowns – 1 REST PAUSE set of 10-16
- Wide Grip Seated Row – 1 REST PAUSE set of 10-16
- Pullups (whatever grip you can get the most with) – 1 set 15-20 (or 3 sets of get as many as you can)
- Face Pulls – 2 sets of 12-15 (Face Pulls)
- Sprinters Ab Circuit – Ab Circuit Do each exercise 15-20 times, rest 45 seconds, repeat 3x total
Scott R
112 days ago
Thank you. Since you have evolved in your training, if you were going to try and gain more size, would you do this style of training and split again or would you do something else?
Thank you.
DC
100 days ago
Scott,
I would probably stick with the full body or upper/lower routines I currently do. That routine helped me pack on some much needed size, but it wasn’t until I switched to my current training philosophy that I stated looking more muscular and dense. With my current training style, people say I look bigger than ever, when in reality I’m probably 15-20lbs lighter than when I weighed the most and was my biggest.
Mick
70 days ago
Hey DC,
Ive seen your Before & After transformation picture between 2002 & 2007 and read your interview with Zach. Were you using this program back in 2007 to get this jacked?
DC
68 days ago
@Mick: Thanks for the comment. I was using a few different variations of this workout back in 2003-2006 that helped me put on quite a bit of my weight. If you are looking to put on size and have your diet mostly in check, then I recommend giving this at least a shot.
DC