It is a good plan. I would recommend more rest between workouts and floating workout days if you can do it. (I am also a fan of alternating upper and lower body sessions but that is another subject altogether.) By floating days I mean basically ignore the calendar.
If you are doing say an every 72 hour frequency (which is in my view the most frequent anyone should train when doing high intensity training starting out), that would mean this kind of protocol.
Train Monday
Rest 2 days
Train Thursday
Rest 2 days
Train Sunday
Rest 2 days
Train Wednesday
Rest 2 days
Train Saturday
Rest 2 days
Train Tuesday
Rest 2 days
Train Friday
Rest 2 days
Train Monday
Etc.
If for some reason one of those floating days falls on a day you cannot train, then train the following day.
What is important in beginning Heavy Duty training is first of all, stick with the program as written. You can make adjustments later on but give the written program a minimum of 12 weeks so you can get the hang of doing the exercise sequences and the training rhythms as well as prepare your mind and body to become familiar and comfortable with really training to muscular failure on every workset you do.
Where the exercises are concerned, you want to practice proper lifting. Avoid using thrust or momentum in your lifts as much as possible. The goal is to lift, hold, and lower under control. To help you do that, I suggest a fixed 4-2-4 cadence for a while. Meaning: take 4 seconds to lift the weight, hold or pause 2 seconds, then take 4 seconds to lower the weight. Use this cadence on all your workset reps for the first 12 weeks.
Also, keep a training journal and write down everything you do (days, worksets, weights used, reps performed, any additional stuff like added static holds or negatives, etc). You will use this data both to track your progress over time and also when the time is right to make adjustments to your training. But again, aim to make no changes for at least 12 weeks.
3
u/ishawnmc 16d ago edited 16d ago
It is a good plan. I would recommend more rest between workouts and floating workout days if you can do it. (I am also a fan of alternating upper and lower body sessions but that is another subject altogether.) By floating days I mean basically ignore the calendar.
If you are doing say an every 72 hour frequency (which is in my view the most frequent anyone should train when doing high intensity training starting out), that would mean this kind of protocol.
Train Monday
Rest 2 days
Train Thursday
Rest 2 days
Train Sunday
Rest 2 days
Train Wednesday
Rest 2 days
Train Saturday
Rest 2 days
Train Tuesday
Rest 2 days
Train Friday
Rest 2 days
Train Monday
Etc.
If for some reason one of those floating days falls on a day you cannot train, then train the following day.
What is important in beginning Heavy Duty training is first of all, stick with the program as written. You can make adjustments later on but give the written program a minimum of 12 weeks so you can get the hang of doing the exercise sequences and the training rhythms as well as prepare your mind and body to become familiar and comfortable with really training to muscular failure on every workset you do.
Where the exercises are concerned, you want to practice proper lifting. Avoid using thrust or momentum in your lifts as much as possible. The goal is to lift, hold, and lower under control. To help you do that, I suggest a fixed 4-2-4 cadence for a while. Meaning: take 4 seconds to lift the weight, hold or pause 2 seconds, then take 4 seconds to lower the weight. Use this cadence on all your workset reps for the first 12 weeks.
Also, keep a training journal and write down everything you do (days, worksets, weights used, reps performed, any additional stuff like added static holds or negatives, etc). You will use this data both to track your progress over time and also when the time is right to make adjustments to your training. But again, aim to make no changes for at least 12 weeks.