Weight Training, Routines and More

The Iron Game

April 11th, 2010 at 8:37 pm

Value of Focus-Simple may be the best way to go!

For us seasoned lifters, continued gains can be made by reducing the number of exercises performed per body part per workout. I’m currently finding out that less is best in terms of the number of exercises performed per workout. So here’s my story: Over the last several weeks I have redirected my attention to the importance of focusing on the mind/body link in my training, which is really focusing on that mind connection to the exercise movement. In refocusing my attention I’ve deliberately reduced the number of exercises performed per body part. Here’s why, if your workout consists of five or six exercises you will invariably begin to think about the next exercise coming up in your routine. This distraction will lessen the benefit of the exercise you are presently performing. Instead of training and having mind blowing workouts you find yourself going through the motions. I will have none of this kind of training! If you want to have great workout sessions, keep it simple and train harder than hard!

For me simple is best, but you still need to bring a lot of heart! Here’s my current routine:

Monday and Thursday

1. Smith machine incline bench presses-not counting warm-ups. 12 sets of 2 reps per set, heavy. Then 8 sets of 6 to 8 reps per set with 50% of the above 2 reps training weights.
2. Sumo deadlifts-not counting warm-ups, which are approximately 15 sets, I do 10 to 15 sets of 2 reps per set.
3. Heavy shrugs in a power rack-not counting warm-up sets, which can be 6 to 8 sets. I do 6 sets of 4 reps. Need to use a belt and wrist straps.
4. Sit down side and front laterals for shoulders-5 sets of 12 reps for both the side laterals and 12 reps of front laterals. Here’s the key, I use 7’ long chains for the Flintstone old school exercise! If you have chains, give them a try.
5. Stationary Bike-5 miles at level 8 in 20 minutes to top off the workout.

Wednesday, Saturday and Sunday – OFF

Tuesday and Friday

1. Bent over barrel rows-not counting 10 warm-up sets. I do 10 to 12 sets of 2 reps per set, heavy.
2. T-bar rows-not counting 8 warm-up sets, do 6 to 8 sets of 2 reps per set. Then cut the training weight to 50% and do 5 sets of 12 reps per set. These high rep T-bar rows are extremely difficult.
3. Sit down side and front laterals for the shoulders-with the chains as stated for Monday and Thursday workout.
4. Stationary Bike-5 miles at level 8 in 20 minutes to top off the workout.

I’m absolutely soaking wet and tired after these sessions! Give it a try and adapt your sessions so your workouts resemble the simplicity as stated above. I am having a blast doing this routine! So give simplicity a try and rediscover the value of your focus in your training! Good training!

The ideal attitude is to be physically loose and mentally tight.-Arthur Ashe

Gary Lillvis

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    Great information! I’ve been looking for something like this for a while now. Thanks!

    physician assistant on April 13th, 2010

 

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