Creating a Training Program Part III: Advanced

Creating a Training Program Part III: Advanced

You've been training for several years. You're strong but your strength gains aren't really increasing like they used to. Strength gains don't come easy and they don't come quick like your earlier lifting days. What you need is something to push you to the next level and keep you growing. Well, my friend, look no further. This article is for you!

It's no secret that the longer you lift, the slower your strength and muscle size will increase. Small improvements become huge accomplishments. What, did you think you were going to add 5lbs onto max lifts every couple of weeks forever? Sorry, that's just not going to happen.

You can't expect to walk in the gym and add more weight every time for the rest of your life. That's beginner stuff. But as a seasoned lifter, you need to find other ways to improve. And those other ways mean increasing volume. They also mean looking at non-traditional ways of stimulating growth.

In Creating a Training Program Part II: Intermediate I talk about increasing training frequency to 2-3times per week. Most advanced lifters are already hitting everything twice a week and maybe 3 times a week for some body parts (for example, I hit arms 3 days a week because they are lagging). What else can you do? The answer is more volume [Note: I discuss volume as a means of achieving overload in Achieving Overload].

Add in some more sets, or maybe another exercise. You can't rely on regular strength increases in terms of weight. But you can use higher volume to squeeze out more gains. Sure, you are going to grow less. Such is the plight of all veteran lifters. But you can still grow and you can still improve and you can still kill it in the gym.

Aside from increasing volume, you can also integrate other methods of training like Blood Flow Restriction Training. Studies have shown greater increases in strength and muscle size for people who train with blood flow restriction training than in people who don't. And you can use lighter weight, since I know as a veteran lifter that your joints must be creaking from lifting all that heavy weight for so long :)

Sample Advanced Training Plan

• Day1: Chest, Shoulders, Triceps
• Bench Press: 4sets of 12-15reps
• Incline Dumbbell Bench Press: 4sets of 10-12reps
• Flys: 2sets of 15-20reps; one occlusion cluster
• Prone Flys (rear delts): 2 sets 15-20reps
• Seated Dumbbell Shoulder Press: 3sets of 8-10reps
• Side Lateral Raise: 3sets of 12-15reps; one occlusion cluster
• Triceps Pressdown: 4sets of 15-20reps
• Skull Crushers: 4sets of 10-15reps
• Push-ups (hands close together): 1set to failure
• Triceps Pressdown: one occlusion cluster
•  Day2: Legs
• Box Squats: 4sets of 12-20reps
• Good Mornings: 4sets of 12-20reps
• Leg Curls: 3sets of 10-12reps
• Leg Extensions: 3sets of 10-15reps; two occlusion clusters
• Seated Calf Raise: 4sets of 12-15reps
• Donkey Calf Raise: 4sets of 15-20reps; one occlusion cluster
• Day3: Back & Biceps 
• Lateral Pulldowns: 4 sets of 12-15reps
• Dumbbell Rows: 3 sets of 10-15reps
• Hammer Strength Rows: 3 sets of  8-12reps
• Lateral Pulldowns: one occlusion cluster
• Dumbbell Curls: 4 sets of 12-15reps
• Cambered Bar Curls Overhand Grip: 4 sets of 15-20reps
• Preacher Curls: one occlusion cluster
• Day 4: Rest
• Day 5: Lower Body
• Squats: Start at about 50% max and walk up to 1 rep max in 10% increments, doing sets of 6 reps or less, then walk it back down to 80%
• Dead Lifts: 4 sets of 5-7reps
• Leg Curls: 3 sets of 8-12reps
• Hack Squats: 4 sets of 6-10reps
• Leg Extensions: 3 sets of 8-12reps; one occlusion cluster
• Standing Calf Raise: 5sets of 8-12reps; one occlusion cluster
• Day 6: Upper Body
• Flat Bench Press: Start at about 50% max and walk up to 1 rep max in 10% increments, doing sets of 6 reps or less, then walk it back down to 80%
• Pec Deck Flys: 3 sets of 15-20reps; one occlusion cluster
• Pendlay Rows: 4 sets of 4-7reps
• Cable Rows: 3 sets of 8-12reps 
• Lateral Pulldowns: one occlusion cluster
• Shoulder Press: 4 sets of 5-10reps
• Triceps Overhead Rope Extension: 3 sets of 6-10reps
• Weighted Dips: 3 sets of 10-15reps
• Push-Ups (hands close together): 1 set to failure
• Triceps Pushdowns: one occlusion cluster
• Cambered Bar Curl: 4 sets of 6-10reps
• Hammer Curl: 3 sets of 10-15reps; one occlusion cluster
• Day 7: Rest

As you can see, the above sample training program incorporates many elements of PHAT (Power and Hypertrophy Adaptive Training). It also incorporates blood flow restriction training. If you are an advanced lifter then something like this should get you pushing past your limits and keep you achieving overload to add more strength and muscle to your already well built physique.

Posted by Clayton Long