Buy Beard Czar If you’ve been in the muscle-building game for a while, you know quite well that you can’t stay on one routine forever. No matter how well you do initially, eventually gains will come to a halt and when that happens, a change is required. The problem is that you can’t just go to your favorite training website and pick any routine that looks cool, because a random routine will lead to random results. You need a program that makes sense – one that follows a logical order of progression from the previous routine. Research shows that rotating between periods of higher volume (known as an extensive phase) with periods of higher intensity (intensive phase) is the way to go.
Here are two programs that will get you started on the extensive-intensive wave. These programs are listed in the following manner:
Sequence. Exercise: Sets x Reps @ Tempo, Rest Interval
Both routines involve double station training (e.g., A1, A2, B1, B2, C1, C2, D1, D2) where you perform one set of the A1 exercise, then one set of the A2 exercise, and repeat until the prescribed number of sets for each of the two exercises are completed. Follow the same process for the other exercise pairs.
The tempo refers to speed of execution (in seconds) and is represented by a 4-digit number: the duration of the eccentric (negative or lowering) action, followed by the duration of the isometric (pause between negative and positive) action, Buy Beard Czar followed by the duration of the concentric (positive or raising) action, followed by the duration of the isometric (pause between positive and negative) action. For example, a 4010 tempo means you should take 4 seconds to lower the weight, no pause, 1 second to raise the weight, no pause, and then immediately begin the next repetition.
The rest interval will be listed in seconds as a specific number (e.g., 120s). If “10s” is specified, move swiftly from one exercise to the next – it should take you exactly 10 seconds from the end of the previous set to the beginning of the next set.
Program 1 – Antagonist Supersets (Extensive Phase)
Day 1 – Shoulders, Back, and Chest
A1. Standing Mid-Grip Barbell Press: 3 x 6-8 @ 4010, 10s
A2. Close-Grip Chin-Up: 3 x 6-8 @ 4010, 180s
B1. 45-Degree Incline Neutral-Grip Dumbbell Press: 3 x 8-10 @ 3010, 10s
B2. Seated Mid-Neutral-Grip Cable Pulldown: 3 x 8-10 @ 3010, 150s
C1. Flat Pronated-Grip Dumbbell Press: 3 x 10-12 @ 2010, 10s
C2. Seated Rope Row to Neck: 3 x 10-12 @ 2010, 120s
D1. Bent-Over Cable Crossover: 3 x 12-15 @ 1010, 10s
D2. Seated Dumbbell Lateral Raise: 3 x 12-15 @ 1010, 90s
Day 2 – Legs and Abdominals
A1. Heels-Elevated Barbell Hack Squat: 3 x 6-8 @ 4010, 10s
A2. Seated Leg Curl: 3 x 6-8 @ 4010, 180s
B1. Bent-Knee Hex-Bar Deadlift: 3 x 8-10 @ 3010, 10s
B2. Decline Sit-Up: 3 x 8-10 @ 3010, 150s
C1. Reverse Hyperextension: 3 x 10-12 @ 2010, 10s
C2. Hanging Leg Raise: 3 x 10-12 @ 2010, 120s
D1. Seated Calf Press: 3 x 12-15 @ 1010, 10s
D2. Seated Tibialis Raise: 3 x 12-15 @ 1010, 90s
Supersets are a form of strength training where you pair two exercises, moving from one to the next with little to no rest in between. This training method can be quite effective because short rest intervals are known to raise levels of both growth hormone and testosterone, two anabolic hormones that promote muscle growth and body fat reduction.