Here is the "Perpetual
Progression" routine that got me out of my slump some years ago. Stay on it for at
least 12 weeks. A 12 week period is not enough time to transform your body, but it is
enough time to make obvious physical improvements and establish some changes in training
methods that are required to bring about long-term metamorphosis.
Start the routine by taking 10 days off from lifting. Rest, relax and get fully recovered.
return to the gym no more than twice a week. Modify or change the routine only if you have
sound reason to.
The Routine:
Crunch-style situps
Squat- Descend to a point where your thighs are just below parallel
Heel-raise
Deadlift - Use a regular style with bent legs and a flat back. Deadlift only once a week
Bench Press - No bouncing off the chest
Pulldown to chest - Use a close, underhand of parallel grip, leaning back as the bar
touches your chest. If a pulley is not available do bentover rows. Pull to the lower chest.
Press behind neck - Hands a little wider than shoulder-width
Barbell curl - Shoulder width grip, putting your back against a wall to reduce cheating
NOTHING ELSE, ABSOLUTELY NOTHING!
REP TARGETS:
Crunch-style situps - 10
Squat - 10
Heel - 20
Deadlift - 8
Bench Press - 8
Pulldown to chest - 8
Press behind neck - 8
Barbell curl - 8
Start training comfortably. For the first workout, following a
warm-up set or
two for each exercise select a poundage that you could comfortably use for five reps more
than the target number, but only do the target number, two work sets per exercise. Avoid
training hard for the first part of the program.
As the week progress it will be impossible to get the
target reps out for both of the work sets. As this happens let the target reps drop slowly
to a minimum of 15 for the calves and 6 for everything else. Take a pause for a few seconds
between the final reps of the work sets. Use this modified rest-pause approach to help you
keep getting the reps out. Keep your form good. A little relaxation of form on the final
rep or two is all right.
When at the minimum target reps reduce the poundage increases to once every other workout.
Keep this going another few weeks. When training gets brutally hard I recommend you reduce
training frequency to no more than three times every two week. Deadlifts should still be
done at alternate workouts - only once very nine or ten days. Add one or two forced reps
per exercise at this stage.
The Frequency
Don't get locked into a fixed pattern. Take a few extra days between workouts if you don't
feel rested. Do the program a minimum of 12 weeks with every week being progressive. If
you are still gaining at the end of the 12 weeks don't stop.
All of this will work if you truly push your self when the workouts become tough. Hold
nothing back. Don't forget the nutrition. Don't over eat. Keep a log.
The Weight Progression:
(Squat example)
Week 1:
Mon 200x2x10 Fri 205x2x10
Week 2:
Mon 210x2x10 Fri 215x2x10
Week 3:
Mon 220x2x10 Fri 225x2x10
Week 4:
Mon 230x2x10 Fri 235x1x10 1x8
Week 5: (dropping second set)
Mon 240x1x10 Fri 245x1x10
Week 6:
Mon 250x1x10 Fri 255x1x10
Week 7:
Mon 260x1x9 Fri 265x1x9
Week 8:
Mon 270x1x8 Fri 275x1x8
Week 9:
Mon 280x1x7 Fri 285x1x6
Week 10: (now training 3 times every two weeks)
Wed 2900x1x6 Fri 285x1x6
Week 11:
Mon 290x1x7 Fri 295x1x6
Week 12:
Wed 295x1x6
Week 13:
Mon 300x1x5
While doing this routine you will have done some progressive warm-up sets prior to the top
sets. Do two or three warm-up sets for the powerlifts and one or two for the other
exercises.
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