I know not everyone reading this may see gaining muscle and strength as a top priority, but for those that do I wanted to outline some techniques that are a good way to achieve this goal, and for those more interested in slimming and toning, keep in mind that muscle aids in fat loss substantially as well.
To gain functional strength as well as to change things up and shock our muscles a bit we have been following a total body power routine for the last 6 weeks. The routine has looked something like:
Day 1: Squat, Bench Press, Barbell Row, Dumbbell Shrugs
Day 2: Clean, Incline Dumbbell Bench Press, Dumbbell Row, Romanian Deadlift
Day 3: Pull Ups, Decline Dumbbell Pullovers, Push Press, Deadlift
In Between: Arms, Calves, and Abs
The purpose of this routine has been to hit all the major muscle groups every workout, but from a slightly different angle each day. By doing this we were able to do maximum weight on each exercise and still get several important exercises in for each of the major muscle groups during the week. This approach aids muscles in getting bigger and stronger, and really helps develop core and supporting muscles so that now as we go back into a more typical bodybuilding-style split routine we will be able to handle more weight with more safety to build more muscle!
Hey, just wondering what sort of routine you guys do for the in between days when you work arms, calves and abs. On week #2 of this routine and loving it!!
Glad to hear it! I keep the same format for the two days between. For the first I’ll do barbell curls, close grip bench, weighted incline situps, and standing calf raise. On the second I’ll do DB curls, Db extensions, hanging leg raise, and seated calf press. Let us know how that works for you!
Derek