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Here is the latest Meat And Potatoes of Boss' program.
*Change workout up every 8 weeks / Rest 7-10 days in between Changes.
* No body-weight movements. Too much variation in weight, it fluctuates too much, 5 or more pounds per day. Body-weight movements tend to place too much strain on tendons and you also end up ''jerking'' with the whole body which places un-needed strain. With the weight fluctuation, it is too hard to accurately track progression. Dips are the only exception to this rule just because they are such an efficient tri exercise that involves the chest and shoulders.
* On the ''PULL DAY", a pulldown of some sort is always the first movement. The first two movements of ''PULL DAY'', are always used with a reverse and or a neutral grip and the last two movements are always used with a standard double over hand grip. If deads or rack-pulls are going to be used, they are always the last movement of the day and the movement before them is to be a standard double overhand grip row. The same rule applies with the big leg movement always being last on the ''PUSH DAY''.
* Deads and rack-pulls cannot be ran in the same rotation with barbell squats or front squats for novice lifters.
* Shoulders and tris are reversible. Which ever one the person wants to improve on will be the next exercise after chest on ''PUSH DAY".
* Leg presses are always 40 reps.
* 4 sets of 20 reps are geared towards ''powerlifting'' type goals.
4 sets of 30 reps are geared towards ''bodybuilding'' type goals.
4 sets of 40 reps are geared towards ''rehab.....women.....elderly people.....people in contest prep. {calorie deficit}'' type goals.
* Minimum of 2 times body weight protein per day, 1 gallon of water per day and 8 hours of sleep per night.
* No isolation movements.
* No direct arm, calf or hamstring work.
* No bi-lateral movements {dumbbell rows, etc.} too much variation and too difficult to track progress.
* "PUSH DAY" is preferably all big presses unless there is a reason someone has to do pushdowns, extensions, skullcrushers, etc.
* Use a short range of motion on pulldowns (pull bar to eye level) and presses (bring bar down to about 4” above chest). Don’t go down all the way down on either one......it takes tension off the muscle.
* Skip a workout or at least squats, deads or rack-pulls every few weeks for CNS recovery. As soon as you don’t ''feel'' like working out..........dont. They are starting to burn out.
* Take at least 7 days off from weights completely, every 8 to 10 weeks regardless if you have stalled out or not on any movements.
* Only change up movements if you have stopped progressing for several workouts or its after a break. Never because you ''feel'' like progression is coming to an end.
* Only use movements that ''you like'' and ones that ''you respond to best''.
* Find 4 or 5 movements that ''THAT YOU'' responds too best. Once you find those movements, you can progress for years. Don’t jump around from one thing to the next.
* Before you start this program, you need to take 7 to 10 days off before you start to completely heal from what you have done before hand, otherwise you will not progress like you should.
* Cardio is too difficult to control without ''working'' with someone. A good rule of thumb is to start out at 20 minutes a day for 3 days a week {after workouts or first thing in the morning} and slowly raise it from there until the desired results are achieved.
This program is basically nuts and bolts.
Here is the latest Meat And Potatoes of Boss' program.
*Change workout up every 8 weeks / Rest 7-10 days in between Changes.
* No body-weight movements. Too much variation in weight, it fluctuates too much, 5 or more pounds per day. Body-weight movements tend to place too much strain on tendons and you also end up ''jerking'' with the whole body which places un-needed strain. With the weight fluctuation, it is too hard to accurately track progression. Dips are the only exception to this rule just because they are such an efficient tri exercise that involves the chest and shoulders.
* On the ''PULL DAY", a pulldown of some sort is always the first movement. The first two movements of ''PULL DAY'', are always used with a reverse and or a neutral grip and the last two movements are always used with a standard double over hand grip. If deads or rack-pulls are going to be used, they are always the last movement of the day and the movement before them is to be a standard double overhand grip row. The same rule applies with the big leg movement always being last on the ''PUSH DAY''.
* Deads and rack-pulls cannot be ran in the same rotation with barbell squats or front squats for novice lifters.
* Shoulders and tris are reversible. Which ever one the person wants to improve on will be the next exercise after chest on ''PUSH DAY".
* Leg presses are always 40 reps.
* 4 sets of 20 reps are geared towards ''powerlifting'' type goals.
4 sets of 30 reps are geared towards ''bodybuilding'' type goals.
4 sets of 40 reps are geared towards ''rehab.....women.....elderly people.....people in contest prep. {calorie deficit}'' type goals.
* Minimum of 2 times body weight protein per day, 1 gallon of water per day and 8 hours of sleep per night.
* No isolation movements.
* No direct arm, calf or hamstring work.
* No bi-lateral movements {dumbbell rows, etc.} too much variation and too difficult to track progress.
* "PUSH DAY" is preferably all big presses unless there is a reason someone has to do pushdowns, extensions, skullcrushers, etc.
* Use a short range of motion on pulldowns (pull bar to eye level) and presses (bring bar down to about 4” above chest). Don’t go down all the way down on either one......it takes tension off the muscle.
* Skip a workout or at least squats, deads or rack-pulls every few weeks for CNS recovery. As soon as you don’t ''feel'' like working out..........dont. They are starting to burn out.
* Take at least 7 days off from weights completely, every 8 to 10 weeks regardless if you have stalled out or not on any movements.
* Only change up movements if you have stopped progressing for several workouts or its after a break. Never because you ''feel'' like progression is coming to an end.
* Only use movements that ''you like'' and ones that ''you respond to best''.
* Find 4 or 5 movements that ''THAT YOU'' responds too best. Once you find those movements, you can progress for years. Don’t jump around from one thing to the next.
* Before you start this program, you need to take 7 to 10 days off before you start to completely heal from what you have done before hand, otherwise you will not progress like you should.
* Cardio is too difficult to control without ''working'' with someone. A good rule of thumb is to start out at 20 minutes a day for 3 days a week {after workouts or first thing in the morning} and slowly raise it from there until the desired results are achieved.
This program is basically nuts and bolts.
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