You may have noticed that there have been a few changes around here, heck I even went back to the original domain name. In the past few weeks I have resigned my position as a kettlebell instructor to see more patients in the office and have decided to take a break from kettlebells altogether. The past few years, I have almost exclusively trained in a very certain way and without meaning so I have become a bit of a fitness snob. Where before it was ONLY black and white, I am now seeing shades of gray.
If it is biomechanically safe, progressive, fits YOUR goals, and you enjoy it, I simply say go for it and let the facebook heroes, youtube professors, and marketing minded magazine editors fade out of your thoughts. The thing I will say is that it is important to train towards whatever goal it is you have, your goal will determine your method of training. Also finding a proper instructor/coach if you are a beginner cannot be overstated, and reading an ebook or watching a video online does not count.
With that said, I began a split routine two weeks ago and once again actually loving my time in the gym. It has become my therapy session of the day, my chance for meditation and growth, my chance to put in my headphones, blast the Iron Maiden and only focus on the eccentric and concentric motions of my body. A split routine for those who don’t know is the common training system of bodybuilders. Yep, I am amidst the brahs who compete for space in front of the mirror to hip swing their way through a set of curls. I guess I am still a bit snobby when it comes to the gym :). But it is what you make it, if you train by the way of Arnold, Dave Draper, and Kai Greene, you realise that it is more than just hefting iron one joint at a time. You understand that it is an amazingly cathartic experience that goes beyond just the physical gain.
Here is the basic program/template I am currently following. After 6 weeks, I will do 3-4 weeks going heavier with lower reps to increase strength, rinse and repeat until I plateau. Then back to the drawing board.
3 on/1 off Split Routine
Warm-up with 10-15’ cardio and any mobility work needed
Finish each session with ab/core work and flexibility/mobility
Light cardio/ play on off days, with mobility and preventative care
Eat clean, limit any processed foods, sugars, and alcohol
Day 1- Chest and Back
DB or Barbell Bench Press, 4 sets, 12/10/8/6
Wide Grip Pull-down, 4 sets, 12/10/8/6
DB or Barbell Incline Press, 4 sets, 12/10/8/6
Seated Rows, 4 sets, 12/10/8/6
Incline Fly, 4 sets, 12/10/8/6
DB Pullover, 4 sets, 12/10/8/6
DB 1-Arm Row, 4 sets, 12/10/8/6
Romanian Deadlift, 3 sets, 12/10/8
Day 2- Shoulders and Arms
Overhead Barbell Press, 4 sets, 8/6/4/2
Arnold Press, 4 sets, 12/10/8/6
Alternate Grip Chins, 4 x Max
Delt Lateral Raises, 4 sets, 12/10/8/6
Bent Bar Curl, 4 sets, 12/10/8/6
Tricep Extension, 4 sets, 12/10/8/6
Dips, 4 x 10
Hammer Curl, 4 sets, 12/10/8/6
Tricep Push Down, 4 sets, 12/10/8/6
Day 3 – Legs
Squat, 4 sets, 12/10/8/6
Deadlift, 4 sets, 12/10/8/6
Leg Extension, 4 sets, 12/10/8/6
Leg Curl, 4 sets, 12/10/8/6
Standing Calf Raises, 4 x 20
I love Kai Greene’s work ethic and philosophy on training and life in general. Check out this A+ documentary and I will see you at the squat rack!