CanditoLinearProgramming

ByJonnieCandito Thegoalwiththisprogramistoprovideaverysimplelayoutwithlinearprogression. Thatmeanstheprogramwillnotchangeweektoweek,simplysteadilyincreasingweightwithout [Link] mentalabreakfrompercentagebasedprogramming,orasanoviceprogramtotakeadvantage [Link],thereissomevariationwithintheweekfornotjustspecificphysical reasons,butalsoduetothefactthatthepsychologyofalifterplaysahugeroleinhoweffectively strengthcanbedeveloped. Anotherpurposeforthisprogramistogiveyouamoreflexibleregimen.My6week periodizationprogramdoeshaveamorespecificschedule,andIunderstandthatsomepeople mightnothaveanopportunitytocompleteafullcycleuninterrupted. AlsoIwanttosaythatwithanyprogramImakeforyou,Ihaveactuallyuseditpriorto [Link],butIveactually foundthisstyleoftrainingtonotonlybeefficientintheory,butalsoextremelyeffective [Link] [Link] [Link] [Link] viaadequatevolume,butmoreimportantlybeabletofocus100%ofyourenergyintotheheavy [Link],theyare [Link],loading,andfrequencytoohigh?Wellthennotonlyis recovery/riskofinjurynowanissue,[Link] [Link] 315lbsx10isstilldifficult,eventhoughIcansquat405+[Link] [Link] becauseitisalwaysdifficult,[Link] wasntreallyprogressingquickly.WhenIstartedtraining3setsof6repsonsquats,2setsof6 repsondeadlifts,longrestsinbetweensets,focusedonsettingapersonalrecord,thatwas whenIstartedprogressingveryrapidly.Iwentfromsquatting325lbs,to395lbs,to465lbsina [Link],justgaining1015lbsof bodyweightwhiledecreasingbodyfatpercentage. Thatdoesntmeanthoseexactnumbersofsetsandrepsaremagical,ratheritshows [Link] linearprogramandthe6weekperiodizationprogram,Ipersonallyneveruseaprogramoutside [Link],thisprogramisjustaneffectivewayto implementverysimpleprogrammingforstrength/musculardevelopment.

3DifferentTemplates
Theentiregoalofthisistofocusonsimplestrengthtraining.Thatiswhythereare3 templates,[Link], [Link] templatesarethestrength/controlprogram,strength/powerprogram,and strength/hypertrophyprogram.

Strength/Control
Ofall3templates,[Link] [Link],[Link] haveabsolutelynoexperiencewithliftingingeneral,thenyoumaywanttogiveyourself6 [Link] [Link] withyourform,butIdontwantanyonestartingthisprogramwithoutbeingabletoatleast performtheliftswithproperformusinganemptybarbell. [Link] thisformatisthatyouwillnotonlybeliftingwithahighintensitytotakeadvantageofthequick progressionnewliftershave,butalsothepausevariationswillforceyoutostrengthenyourform. [Link] somethingwhichseemstobedownplayedisthefactthatmaintainingproperformrequiresmore thanskillandevenmobility,[Link] withyourkneesopeningup,butifyourhipflexors/externalrotators(Igroupthemtogether becausethehipflexorsalsoaidinexternalrotationaswell)areweak,thenoncetheweightgets heavyenoughyourkneeswillcavein. Thegoalwiththecontroldayistodeveloptheskillofthelifts,increasetimeundertension whichwillhelpbuildmuscle,[Link] benefit,whichispossiblythemostsignificant,isthecontroldayallowsforlighterweightstobe [Link] [Link] [Link],buteveneliteliftersvery [Link] lifters,[Link] thisexactsetupfordifferentperiodsofmytraininginthefuture. Thisprogramfollowsanupper/lowersplit,whichisgenerallygoingtobemoreeffective thana5daybodypartsplitfornaturalathletesintermsofbuildingstrength/[Link] upper/lowerratherthanfullbodyroutinessimplybecausethatsetupcanmakeitdifficultto adequatelytraintheentirebodywithoutlosingfocusduetofatigueneartheendoftheworkouts.

Strength/ControlProgram
MondayHeavyLowerDay Squat3setsx6reps Deadlift2setsx6reps OptionalExercise3setsx812reps OptionalExercise3setsx812reps TuesdayHeavyUpperDay BenchPress3setsx6reps UpperBackExercise3setsx6reps ShoulderExercise1setx6 BicepExercise1setx6 OptionalExercise3setsx812reps OptionalExercise3setsx812reps ThursdayControlLowerDay PauseSquat6setsx4reps PauseDeadlifts(pauserightafterweightcomesofffloor)3setsx4reps OptionalExercise3setsx812reps OptionalExercise3setsx812reps FridayControlUpperDay SpotoPress6setsx4reps PauseUpperBackExercise(pauseatfullcontraction)6setsx4reps ShoulderExercise1setx10 BicepExercise1setx10 OptionalExercise3setsx812reps OptionalExercise3setsx812reps

NoteThesets/[Link] priortotheprescribedsets/reps.

ProgressionOfLoading
Tostartfortheheavydays,pickaweightyoucanperformfor3straight6repsets [Link],just makesurethereisnochanceoffailure.Around7580%ofyour1repmaxisgenerallygoingto bewhereyouwanttobegin.Sosomeonewhobenches225fora1repmax,wouldworkwith anywherefrom170180. Forthecontrolday,therulesarethesame.Forthe6setsof4reps,makesureyoucan [Link] yourheavydaysinceyouareperformingsomanysetsandthepausevariationsmakeitmore [Link],pausedeadlifts,spotopresses,andpauseupper backmovements,youllbeusingaround70%ofyournormal1repmaxinthoselifts. Nowasfarasprogression,[Link] isprobablywhyinclude0?Wellthetruthisoftentimesoneofthemainlifts,usuallythebench press,,willdevelopslowerthanthelowerbodyliftsduetolessweight/[Link] maycauseyoutowanttotaketwoweekstoincreasebythesmallestincrementyourgymhas available(5lbsformostpeopleinstandardgyms).Andalso,sometimesyoumayfeelgreatone week,[Link] beginner,areonabulk,orarejustusuallynottrainingforstrengthwith100%focusthroughout [Link],addingthesmallestincrement(5lbsformost)eachweekwill [Link] sessionswhereyouhavetoput100%[Link] coupleweekswillbeeasiertobuildintoit,but Youmaybethinking,doesthisprogressionapplytothecontroldays?Theanswer isyes,[Link],Ileaveitopen [Link] [Link] case,thenyoucanadjustbynotraisingtheweightforthecontrolsessiontomatchtheweekly [Link] controlliftsatthesamerateagainwiththediscrepancyincreasedbetweentheheavy/control [Link] [Link] thestartoftheweek.

AccessoryExercises
Iintentionallywanttoleavetheexercisesbesidesbench,squat,anddeadlifttobeopen [Link],upperback,andbicepexercisesIsuggestyoupicka [Link] dumbbellrowsforupperback,stickwithitforatleast4straightweeksratherthanswitching [Link] [Link],whichiswhyafter4solidweeks ofdumbbellrowing,thenyoucoulduseanothermovement,likeweightedpullupsforexamplefor theupperbackexercise. Asfarasprogressiongoesfortheaccessorylifts,[Link] upperbackmovement,thegoalistoincreaseby010lbseachweekjustlikethebench [Link],withtheshoulderandbicepmovements,progressionwillbeslower. Remember,thesemovementsarejustdonewithonepeaksetafterthemainbench/backwork, [Link] bicepliftswillalmostalwaysprogressslowerregardlessofsetupincomparisontothebench press/upperbackliftsforavarietyofreasons..Withthisinmind,progressionforthe shoulder/[Link],for themainliftsyoulltrytoincreaseeveryweekifpossible,butontheselifts,every3weeksbump uptheweight.
SuggestedExercisesForAccessoryLifts UpperBackExercises [Link] [Link] [Link] [Link] ShoulderExercises [Link] [Link] [Link] [Link] [Link] BicepExercises [Link] [Link] [Link] [Link]

OptionalExercises
[Link] [Link],thatdoesntmeanyouhavetoexcludeanyotherexercises [Link],thereneedstobeabalancebetween [Link] tonotworryaboutnumberstoomuch,[Link] youarefeelingforthatparticularday,youcanchangewhichoptionalmovementsyou [Link]? [Link] [Link] withsomelateralraisesforyourdelts,ormaybewantsometricepisolationthenyoucanworkit [Link] dontincludedirecttricepworkisbecausethepressingmovementstaxthetricepstoagreat extent,[Link] bethecasebecausethebicepsarerarelyactuallythelimitingfactorofabackmovementasthe [Link] accessorylifts,whiletricepsarelefttotheoptionalexercises.
ExamplesofOptionalExercises(notlimitedtothislist) UpperBody [Link] [Link] [Link] [Link](assumingyouareusingarowasyourmainbackmovement) [Link](focusingoncontraction) [Link] [Link] [Link] [Link] [Link] LowerBody [Link] [Link] [Link](performedwithrelativelylightweight) [Link] [Link] [Link] [Link] [Link].

ResettingAfterHittingFailure
Sincethisisalinearprogram,andyouarepushingyourselfontheheavydays,youwill [Link],droptheweightby15 [Link] butareabletostilldeadliftthe2setsfor6repseach,thenkeepthedeadliftprogressionthe [Link] backallofyourliftsforthesakeofbeingeven,thenyouwillessentiallyholdyourselfbacktothe [Link],sothereisnoneedto forceit. Nowonceyouhavehadtoresettheweight3timesonalift,thenyouneedto [Link] youareabeginner,butifyoudo,thenallowingforslowerprogressionisthebestwaytohandle [Link],ifyouarestartingasamoreexperiencedlifter,youmaywanttoconsider takingthisapproachfromthestart.Ipersonallyprefertogivemybench2weeksattimesto progressbutevennowatmystrength,Iamstillcomfortablebumpinguptheweightweekto weekinthesquatanddeadliftforshortperiodsoftime.Ifyoufailmorethan3times progressingevery2weeks,thenthatiswhyyouneedtotakeabreakfromtheprogram. [Link] [Link] Igenerallysuggestyourun3straight6weekcyclesifyoucan,butalsoyoucanalternate betweenthetwohoweveryouseefit.

WarmingUp
[Link] canuseothermovementsifyoudlike,buttherequirementistosimplytakethetimetogradually [Link] (everyrep/set)[Link] [Link] soreness,itwillbeagoodideatothrowinsomeextrawarmupdrills.

Diet
ForthisprogramallthatIaskisthatyouareeatingatleastatmaintenancecaloriesand [Link],Ifyouareabove15%bodyfatbya considerableamount,[Link] ifyouarerelativelylean,Idontwantyoutobulkintoobesity,ratherjustgraduallygain weight/[Link],whichisusuallywhatIpersonallyam doing.Isuggestinmy6weekprogramtoeat3scoops(2535grams)ofwheyproteinadayfor [Link].

Thebrandofwheyproteindoesntmatteraslongasithasenoughgramsperservingso [Link].I personallydontuseitasitdoesnothingforme,butscientificresearchhasrepeatedlyshownit [Link] [Link].

RestInBetweenSets
Thisisoneofthemostcommonlyoverlookedissueswhenitcomestostrengthtraining. Ifyouarenotrestingenoughinbetweensets,[Link] [Link] [Link] 15minuteswasneededsojustmakesureyouarerestinghoweverlongyouneedtobe100% focusedforthenextset.Forthecontrolsessionsyoulikelywillonlyneedaround3minutesin betweensetstofullyrecoverastheweight/intensitywontbequiteashighastheheavydays. [Link] performingthosemovementsyoucanrestshorterintentionallytoincreasetheintensitywhile [Link],havingjust12minutesin betweensets. Ifyouwanttomakeyourworkoutsshorter,youcansupersetupperbody [Link],thenimmediatelystartyourback [Link],justalternatebetweenthe movementstoallowtheworkouttogoquickerwithoutcompromisingrecoveryforaparticularlift. Soforagivenupperbodyworkoutsupersetbench/back,shoulder/curl,andthenthetwooptional [Link] dontpreferit,butasIsaiditisjustawaytomakethetrainingsessionsabitmoreefficientin [Link],butofcoursethiswillnotbe agoodideawhenitcomestosquats/deadlifts.

Strength/Power
AsIpreviouslyexplain,chancesaremostofyouwillprimarilywanttousethe strength/[Link],actuallytheonlydifferencein [Link] [Link] withouthavingtouseheavyweightsrelativetoyourmax,butalsototrainthenervoussystem. Thisisobviouslygoingtohelpwithathleticactivitieslikeincreasingyourverticalleap [Link] arestronglyinterconnected(Ihavea3638inchstandingverticalfromfocusingalmostentirely onstrength).Butoverallyoudonothavetoincludeexplosivetrainingifyourgoalisjuststrength, ratheritisjustanothertoolyoucanutilize.

Strength/PowerProgram
MondayHeavyLowerDay Squat3setsx6reps Deadlift2setsx6reps OptionalExercise3setsx812reps OptionalExercise3setsx812reps TuesdayHeavyUpperDay BenchPress3setsx6reps UpperBackExercise3setsx6reps ShoulderExercise1setx6 BicepExercise1setx6 OptionalExercise3setsx812reps OptionalExercise3setsx812reps ThursdayPowerLower WeightedExplosiveExercise#16setsx4reps WeightedExplosiveExercise#26setsx4reps OptionalExplosiveExercise5setsx4reps OptionalExplosiveExercise5setsx4reps FridayControlUpperDay
(seenoteatbottomofpage)

SpotoPress6setsx4reps UpperBackExercise(pauseattopoflift)6setsx4reps ShoulderExercise1setx10reps BicepExercise1setx10reps OptionalExercise3setsx812reps OptionalExercise3setsx812reps

NoteThereasonwhythereisnopowerupperbodydayisbecausetherangeofmotionusedforupper bodymovementsissmallerandtheresimplyarentmanyeffectiveexplosiveuppermovementsthatallowfor [Link] [Link]/chainstoprovideaccommodatingresistance,avarietyofmedballsand otherequipment,[Link] havethisnorwillitbeworththeirtimetotrytomakeitwork.

WeightedExplosiveExercises [Link] [Link] [Link] [Link](deadliftswith5070%ofmaxperformedexplosively) [Link] [Link] [Link] [Link] [Link]. UnweightedExplosiveExercises [Link](jumpingusingsquatstancewidth/depth) [Link] [Link] [Link] [Link] [Link] notethesejumpsareperformedformaxpower,sojumpashigh/faraspossibleoneachrep ratherthanjustgoingthroughthemotions.

Strength/Hypertrophy
Thisprogramismoreforbodybuilding,althoughIwillsaythatthestrength/control [Link] [Link] [Link],I recommendeitherstiffleggeddeadlifts,deficitdeadlifts,[Link] pressingmovements,Istronglyrecommendprioritizingdumbbells.

Strength/HypertrophyProgram
MondayHeavyLowerDay Squat3setsx6reps Deadlift2setsx6reps OptionalExercise3setsx812reps OptionalExercise3setsx812reps TuesdayHeavyUpperDay BenchPress3setsx6reps UpperBackExercise3setsx6reps ShoulderExercise1setx6 BicepExercise1setx6 OptionalExercise3setsx812reps OptionalExercise3setsx812reps ThursdayHypertrophyLower EitherBackSquatOrFrontSquat5setsx8reps DeadliftVariation3setsx8reps HamstringCurl3setsx12reps CalfRaise5setsx15reps OptionalExercise4setsx812reps OptionalExercise4setsx812reps FridayHypertrophyUpper ChestPress(flatordecline)4setsx8reps InclineChestPress4setsx8reps UpperBackExercise#14setsx8reps UpperBackExercise#24setsx8reps ShoulderExercise3setsx10reps BicepExercise3setsx10reps OptionalExercise4setsx812reps OptionalExercise4setsx812reps

Thankyou
Iwanttoendthisprogrambysimplysayingthankyoubecauseoddsareifyou downloadedthis,[Link] like/comment/viewhasallowedformetotakethetimetospreadthisinformationonhowto [Link],youcandonatewhatyou thinkitisworthtoyou,butifnot,justpleaseshareitwithyourfriendstogetthewordout. [Link] focusandassumethatyouwillgetstrongerwitheachworkout,eachsessionisslightly [Link] fullyexpecttoaddweightovertimeontothebar,ratherthanjusttrytoworkoutforthesakeof doingsolike99%ofpeopleinthegym,youwillseeincredibleprogress. Update11/18/13

3DayRoutine
Tomaketheseprogramsintoa3dayroutine,simplykeepbothheavydaysandalternate [Link]/controlprogram,thefirstweekwouldbeheavy lower,heavyupper,[Link],heavyupper,controllower. AlsothiswouldbeonaMonday/Wednesday/[Link] foranyonewithlimitedtimededicatedtowardstraining.