Steve's Density And Strength 4 Day Split



Steve's Density And Strength 4 Day Split............


This is not routine for beginners. You need decent shape to your heavy compound lifts before they have any kind of serious weight training. If you have spotty form or not at least have a total of 800 pounds for deadlifts, squats and bench presses recommend I stick with a basic beginner routine.

This routine focuses on the use density day use rest-pause training days and strength, low reps. It is a routine that I love, and is quite what I personally run close for a good part of 2009. I had good results with this program, and not stable throughout the year. For the record, the division is my split.

It is time to be an animal. By improving your strength and your hypertrophy, you will meet your goals and then some. Stick with this routine for at least 4-6 months, and if it works stick - keep going!
The density and strength workout split

You need 2 full weeks to complete a full cycle of this training. During these 2 weeks you will train 8 times, representing four strength training workouts and 4 density. The distribution is as follows:

Week 1

    * Wednesday = Breast Day (Density)
    * Thursday = Previous Day (starch)
    * Saturday = shoulder Day (Density)
    * Sunday = Leg Day (starch)

Week 2

    * Wednesday = Breast Day (starch)
    * Thursday = Previous Day (Density)
    * Saturday = Day shoulders (strength)
    * Sunday = Leg Day (Density)

Do not add more days in training. Naturals do not need training overkill. This is a very strenuous routine, and you have your recovery. Make sure training does not run any more than an hour. Are you in about an hour after and do free exercises in relevant add to do this with all means.
Core Training Basics

Progression. All my training focused on progression. In each set of each exercise, you have to try for more reps. If you waste that contains, there is no point in using this routine. Do as many repetitions as possible, so here is a failure of training in each set.

Density for sets:

   1. Total Sets. Run 7 sets per exercise.
   2. Rest between sets. Break between each set is ... 30, 30, 60, 60, 90 and 120 seconds. The rest periods become longer as you go deeper into overall rates. This allows your strength to come back.
   3. Failure. Do not train to failure. Only do as many repetitions as you can.
   4. Progression. If you do 30 reps in 7 sets, add weight to the bar. For some exercises, you can increase this number 35 I do prefer to higher reps for certain leg exercises - such as leg extensions. You could aim as high as 40 to 50 reps for exercises like this one.

For power-sets:

   1. Total Sets. It by starting 8 sets of 2 reps and will push to get 8 sets of 3 reps.
   2. Rest between sets. Exactly 2 minutes rest between sets.
   3. Progression. If you perform 8 sets of 3 reps, add weight to the bar.

Warm-up as needed. After about 3 to 4 weeks on this program, you will notice that your endurance improves, and you should begin to progress on a consistent basis. For some of you it may take more than a month for your body to adapt limited repetitions. Also, I find that my joints tend to be limited residual control places a lot better. This could be due to keep the joints and muscles moving, instead of cooling down is present with 3 + minute. Your experiences may vary.

0 comments: