Strength and Mass After 40.pdf - Strength Mass After 40 The...
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Strength & Mass After 40 The following program was written in 2015 for an online coaching client of mine, prepping for the Starting Strength Classic. This is a contest of strength that focuses on the Squat, Standing Overhead Press, and Deadlift. In addition to building strength for the meet, my client also wanted to focus on some specific hypertrophy training to build more muscle mass and improve his physique. In his words “He wanted to instill some fear into his daughter’s boyfriends.”At the Starting Strength Classic meet, my client posted some very impressive lifts of a 495lb Squat, 240 lb overhead press, and a 565 lb deadlift. This program worked well for him and will work well for you. *Note: If you would rather focus on the Bench Press than the Press, that is an easy substitution. Simply plug in the Bench Press anywhere in the template where it calls for the Press, and relegate the Press as an assistance exercise. I have designed this program in a fashion that can be put into long term use. Ideally, you will be able to use this program for the next 6-8 months without serious modification. This is a classic 4-day Heavy/Light template. It will give you twice weekly exposure to the lifts without beating up your body, like a Texas Method style program is likely to do. I have you working on alternating rep ranges on a weekly basis to keep you from stagnating and hitting sticking points. The template is also arranged in a way that will allow you to add in a moderate-high volume of accessory work. The accessory work will be necessary to build mass and develop a better physique. I have designed the template for you to be able to add accessory work in for the triceps, biceps, chest, traps, and lats. After a few months you should appear to be more menacing to your daughter’s potential suitors Training Template Monday –Heavy Press / Light Bench Tuesday –Heavy Squat / Back & Biceps Thursday –Light Press / Heavy Bench Friday –Light Squat / Heavy Deadlift 3-week Rep Rotation Week 1: 3 x 5 (3 sets, 5 reps) Week 2: 3 x 3 (3 sets, 3 reps)
Week 3: 3 x 1 (3 sets, 1 rep) All work sets are performed as SETS ACROSS meaning that you will achieve all your reps on all your sets