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training

Plateau-buster
To stop hitting limits on weights or having dips high-quality training sessions being imple- start to work catabolically in your system,
in your energy, McIntyre recommends the use mented. You need to conserve energy for denying you good muscle gains. You need
of a super-compensation training cycle. How your matches, and use the foundation eight hours of decent sleep and to eat proper
this works is that you use a three-week “load”, of muscle work that you built during the food (check out our website www.mens-
one-week “unload’” cycle – meaning you train off-season to avoid injury. healthsa.co.za for a balanced eating plan).

N
for three weeks with the goal of bettering tar- McIntyre also recommends changing the
get weights by the end of the third week. The ow that you have your routine, way you do your exercises every few weeks.
next week you drop your training days by half, and the exercises, you just need to You obviously need to be consistent in the
letting your muscles recuperate. In the fifth do the homework. McIntyre recom- application of the basic training principles,
week, start the cycle again, but with new goals, mends no more than 45 to 50 minutes a day but you can emphasise different aspects
and a revitalised body. – any longer than an hour and cortisol can of an exercise by doing it at different speeds

Hypertrophy Strength & Core: High Volume Progressive loading


Four-day split routine Monday Split 1 Tuesday Split 2 Wednesday Rest Thursday Split 1 Friday Split 2 Saturday & Sunday Rest

1 2 10 11 12

13 14 15
4
6

17

18

7 8 9
16

Split 1: Chest, biceps and back Split 2: Legs, shoulders, triceps and abs
Rest between supersets: two consecutive exercises, then one to two minutes rest, repeat for prescribed sets. Rest between supersets: two consecutive exercises, then one to two minutes rest, repeat for prescribed sets.

Warm-up 5 to 10 mins Cycle/Row/X-Trainer Warm-up 5 to 10 mins Cycle/Row/X-Trainer


Sets Reps Load Sets Reps Load
1. Bench press (BB) 5 each and 12, 10, 8, 6 70-85% 10. Squat (BB) 5 each and 12, 10, 8, 70-85%
2. Standing curls (BB) supersets and 12 of max 11. Seated press (DB) supersets 6, 12 of max
3. Incline press (DB) 3 each and 12, 10, 8 70-85% 12. Lunges (DB) 4 each and 12, 10, 10, 8 70-85%
4. Alternate hammer curls (DB) supersets of max 13. Lateral raises (DB) supersets of max
5. Dead lift (BB) 3 each and 12, 10, 8 70-85% 14. Dips 3 each and 12, 10, 8 70-85%
6. Reverse grip lat pull-down supersets of max 15. Ab crunches supersets of max
7. One-arm rows (DB) 4 each and 12, 10, 10, 8 70-85% 16. Tricep push-downs 4 each and 10 70-85%
8. Cable crosses supersets of max 17. DB step-ups supersets of max
9. Pull-ups 3 Max/set Body weight 18. Bridge and abs combo 3 30 secs
(Hold bridge for 30 secs, roll over and com- and 20
plete 20 ankle touches, feet on the ground)
Cool down Stretch
BB - Barbell DB - Dumbbell Cool down Stretch

144 november 2007 w w w . M e n s H e a l t hSA . c o . z a

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