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The Scientifically Proven Approach to Training and Nutrition

by Ash Batheja, MPT, CSCS

PART 2 - The Long Term Plan

Note: RM = repetition maximum; RI = rest interval; E/B = no. of exercises/body-part; DUR = phase duration. * The total number of sets performed per workout is determined by the rest interval; workouts should not exceed 45-60 minutes.

  RM RI E/B DUR
Phase 1: High Intensity/ Low Volume 5 3 min. 2-3 2-3 weeks
Phase 2: Moderate Intensity/ High Volume 10-12 1 min. 2-4 2-3 weeks
Phase 3: Low Intensity/ Low Volume N/A 2-5 min. 2-3 1-2 weeks
Phase 4: High Intensity/ Moderate Volume 5-7 1-2 min. 2-3 2-3 weeks
Phase 5: Moderate Intensity/ Moderate Volume 8-10 1-2 min. 2-4 2-3 weeks
Phase 6: Low Intensity/ Low Volume N/A 2-5 min. 2-3 1-2 weeks


Maintain a training log to monitor progress. This is a very efficient method to determine if continual strength gains are achieved and if rest days are of sufficient duration.

With the exception of low intensity phases, always strive to reach muscular failure within each set. This means that no further repetitions are possible without the aid of a spotter.

Obey the principle of progressive resistance by continually applying greater loads within each phase. For example, loads can be increased by using a greater amount of weight, adding forced repetitions with the aid of a spotter, or by performing two exercises consecutively before resting.

Return to Phase 1 after the cycle is complete and utilize greater loads than performed previously. However, the phases set forth serve only as an example of a long-term plan. Phases may also include periods of greater or lesser repetitions, rest intervals, and exercises to increase variation.

Periods of low intensity/ low volume training should be considerably less strenuous to prevent overtraining and catabolism. They also serve to "prime" the body for greater increases in strength and hypertrophy. Avoid large multi-joint exercises such as squats and dead lifts during this phase.

Cardiovascular training should be performed after weight training sessions or separately upon awakening. At a maximum, cardiovascular training should consist of 20-30 minutes of exercise, two to three times weekly. For those seeking muscular gains exclusively, this type of training should be avoided.

Consume a high protein diet (.8 to 1.5g protein/lb. of lean body mass), especially during training periods of high intensity or volume. Adequate protein is also crucial immediately following a workout. Without it, muscular growth is impossible.

Drink 8-12 glasses of water per day for sufficient muscle hydration.

Beginning weight trainers should follow a non-vigorous regimen for approximately six weeks before initiating an intensive weight training program. Repetitions should be performed in the 8-12 range to allow for tendon strengthening and familiarity with the exercises. Progressive resistance should be followed, but training to failure is not recommended.

Prerequisite: A Pulse
With knowledge of proper exercise firmly in hand, a renewed vigor for superb health and self-confidence is readily attained. The excuses may be limitless, but so are the results of a systematic training program. Age, previous experience, time, and fear are irrelevant circumstances. The immediate present is the opportune time to benefit from the many arduous years of research in the field of physique augmentation. By seizing command of the omnipotent hormonal arsenal that dwells at our core, a newfound flesh awaits the surface.

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