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Winter 2015 Bodybuilding Program Overview
Starting Monday November 2nd, all three of the daily programs at San Diego Athletics will be undergoing a massive change. This article will summarize the new Muscle Development Program.
The new cycle will be programmed as three days per week of lifting; Monday, Wednesday and Friday. In contrast to the prior cycle, which was a bodypart split routine, this new cycle will train the full body in each session.
On Tuesday and Thursdays, we will be doing conditioning work. The majority of the conditioning work will be low intensity, with the most important factor being that all of these sessions will be performed in the absence of muscular fatigue. Basically, this means that since we are lifting full body every other day, it’s important that each conditioning session not impact the recovery of the muscles between training days.
The conditioning work will be varied (constantly changing) and there will be an assortment of movements performed with light weight or low reps, such that muscle fatigue never becomes an issue. Each lifting day will consist of 5 different movements that cover the entire body. The movements will be different for each of the training days. However, the movements will remain unchanged for the duration of the cycle.
As a result of this, I want to encourage each athlete to keep a training journal. In the Details of the New Muscle Development Program, I will discuss the proper means for progressing through the program, but please understand that to create the type of progress we desire, the act of recording your weights and reps will be a key component.
Other Thoughts
If implemented correctly, per the guidelines above, this is an extremely effective program.
As usual, I like to use myself as a test-subject for the new programs at SDA to work out the kinks and ensure that I am presenting you with a program that I am confident will produce the results you are looking for.
I have been using this program for the past 8-10 weeks, and I am still making progress. It is extremely rewarding for me to have discovered a program that has allowed me continued progress for this long, especially after almost 20 years of consistent training. There are a two primary things that really define why I love this program so much.
My motivation to train hasn’t been this high in a number of years.
The fact that I only need to muster up the focus and intensity to perform on an every other day basis has allowed me to stay fresh, both mentally and physically.
Furthermore, the Tuesday and Thursday conditioning days create an opportunity for me to use my fitness outside of the gym, by playing basketball, biking, swimming, and other activities that I enjoy, but have been ignored over the past years, in place of additional gym sessions.
I am very rarely sore
The volume per exercise per day is substantially lower than on a bodypart split routine. But don’t be mistaken that this routine has less volume – in fact, we are still getting 15 sets per bodypart per week, it is just spread out through three sessions.
Due to the compound nature of the movements, each exercise works more than one muscle group (Pressing movements work chest, shoulders and triceps in each movement, Pulling movements work both back and biceps simultaneously, and each leg/hip movement works the entirety of the leg structure, as well as the supporting muscles in the low back).
We are very much looking forward to embarking on this next step of your fitness journey with you, and I hope you are as excited as we are. As always, if you have any questions, please feel free to ask!
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