These here strength training workouts will get you every bit as strong as you will look!  

 

In the A&B-Rotation Technique, we combine two Weight Training Routines into One

You will use an exercise session “A&B-Rotation”, which means 2 varying -yet similar- methods intertwined together.

It’s really quite simple: you do 1 circuit, or round, from the initial resistance training workout routine, then complete one of of the second, you then get back to the initial, and so on.

Here’s the notation:

Strength Training Workout A:

Day 1, Lower Body:

A: Deadlifts, 10×6-8rep max, 31X0 tempo, 150s. rest

Day two, Upper Body:

A1: Shoulder Width Chin Ups, 10×6-8rep max, 3X10 tempo, 90s. rest

A2: Shoulder Width Bench Press, 10×6-8rep max, 31X0 tempo, 90s. rest

Weight Lifting Workout B:

Day 1, Lower Body:

A: Full Olympic Back Squats, 10×6-8rep max, 30X1 tempo, 150s. rest

Day 2, Upper Body:

A1: Dumbbell-Rows, 10×6-8rep max, 31X0 tempo, 60s. rest

A2: Arnie Flys, 10×6-8rep max, 22X0 tempo, 90s. rest

In skilled periodization, you alternate lighter phases with heavier kinds.

I did this on purpose: in professional periodization, contrast is what it’s all about: keeping the body adjusting on a consistent basis. So first many sets with a fairly lighter weight, and now we lower the repetition bracket, that means we increase the load.

So although Jack’s first phase was absolute muscle mass, now he’ll lift somewhat heavier. We’re alternating Deadlifts with Squats, and Chin-Ups with Dumbbell Rows. That’s pretty nifty stuff! 

Also I kept this at the very basics: if you for instance want to toss in additional arm work or perhaps 2-3 sets for your rotator cuff, it can be done after the routines.

Explanation:

You’re in the Upper-Lower Split Method, so you train 1 / 2 of the body at a time.

Say Mon you perform Workout A, Day one, the Squats. Tuesday it’s Day two, the Chin-Ups and Bench. Wed is off, then on Thursday you start out up on Workout B, Day 1, the Deadlifts. Friday it’s the Dumbbell-Rows and Flys.

Unloading: Perform for week 2, then unload in week three: merely 4 sets on everything. After that week four is back to 100% volume (10 sets everything) and also the loads should be very well up by that time frame. The unloading will give you the vigor to restore and super-compensate, i.e. grow bigger and stronger. Also it’s a built-in insurance plan to protect against over-training.

Notation: Let’s look at the illustration of the Deadlift, it states 10×6-8rep max, 31X0 tempo, 150s. rest.

That means ten sets of six to eight reps max, with a 31X0 speed and 2.5 minutes rest in between sets. 31X0 speed indicates you bring down the bar for three seconds, take a second in the bottom to re-set your grip and position (also it gets rid of the bounce, thus it’s tougher and much more efficient), the X-plode up (from the knees), repeat. 6-8 rep max indicates you should not be able to do more than eight repetitions with stringent speed and form, of course, if you can’t do at least 6, it’s too much.

These resistance training routines can get you every bit as strong as you will appear!