Intermediate and Advanced Training Programs

Intermediate and Advanced Training Programs

Those who wish to continue their weight-training interests following their curriculum requirement may want to devote more time to their training. With their more advanced standing and subsequent muscle growth and development may want to design programs that provide for added accentuation and exertion upon the muscles.

“Over-training” Syndrome”

The dilemma facing all weight-training enthusiasts is the one concerning workout duration. Many exuberant trainees set up routines that require up to three hours (sometimes more), to complete. Over-extending the time in the gym will not only prove to be non-productive to growth and development goals, but will, in fact, prove to be counter-productive. It is essential that the routines be set up so as to allow maximum training intensity without the risk of “burning out”. Over-training syndrome is the biggest cause of failure to succeed in the weight-training game. The biggest cause of over-training can be traced to inappropriate training regimes which simply are too long.

How Do I Avoid Over-Training?

The question that looms is, how do I make certain to include enough movements, as well as a sufficient number of reps and sets of those movements in order to provide for optimum growth and development potential while keeping in mind the considerations of avoiding the over training syndrome? The answer can be found in a program schematic that incorporates additional training days into the regime. Instead of training 3 days a week the trainee can now embark on routines that involve four, five, and six days a week training regimes. More training days means that the body can be divided (split) into segments allowing for accentuation on specific regions of the body as opposed to the entire muscular system.

Split-Routines

By training more frequently, the muscular system can be broken down into different parts. The trainee assaults specific parts on pre-determined days in a regular schedule of routines that allows for equal training time to each body part. By splitting the body into parts (split-training or “splitting”), the trainee is able to provide for an intense training session on each part without having to spend up to three hours training.

Over-training Syndrome Still Prevalent

It is important that the trainee not run rampant with the new-found provision of emphasis that the split-routine offers. Many trainees structure programs that have five or six exercises listed for each body part that they plan to attack during the workout. In addition, a frequent error in program design is seen with routines that call for five or six sets for each exercise! It should be realized that over-training syndrome can surface with split-training as easily as it can with the full-body training approaches and as such, appropriate program design is essential in avoiding the over-training syndrome.

Optimum Training Duration

The maximum amount of time that should be devoted to the anaerobic weight-training), option of their routine should be no more than 1 to 1½ hours. Remember, the body must be fuelled in order to promote muscle hypertrophy, long training sessions deplete the body of essential nutrients. It is impossible to eat enough to sustain two and a half-three hour training sessions. An outline of the various “split-routines” will now be presented. It should be noted that there are several approaches to be taken with reference to training schematics presented below. Experiment with several and monitor the resultant training effects of each of them. In so doing, you will be able to determine the most effective training schematics for your individual requirements. You will want to remember to design the program within a 1 to 1½ hour time period in order to reduce the risk of over-training.

Exercise Selection
When selecting the exercises to include in a training program, thought should be given to the following variables:
- Movement Classification — mass-mover, isolator, peaker;
- Training Mode — free-weight, cable/plate-stack, variable-resistance;
- Type of Contraction — isotonic (free weight), isokinetic (machine) – Type of Grip — pronated, semi-pronated, supinated; – Angle-of-application — supine, incline, decline, vertical, bent-over. When reading the specific examples provided in the upcoming sections, pay special attention to the above-mentioned variables, how they are combined and how they are varied in a routine and across all routines

4-days-a-week Training Upper/Lower
The upper/lower split, as the name implies, divides the body into the upper region—including the chest, upper back, shoulders, triceps, biceps and forearms—and the lower region—quadriceps, hamstrings, calves, lower back and abdominals. Then each region is trained on alternate days.

Upper/Lower Split Emphasizes the Development of the Legs
Unlike the remainder of the programs presented in upcoming section, the upper/lower split allocates a full day of to lower body training. This allow for more lower body exercise to be completed within the 1 to 1½ workout because training time is not shared with any other muscle. This allows for the trainee to potentially see significant gains in the muscular of the lower body. Unfortunately however, during the upper body workout, the five major upper body muscle groups must be squeezed into the desired training time. As a result, the upper body may only experience maintenance without any explicit gains. This kind of split is ideal for athletes nearing the commencement of the competition season who are involved in sports which place significant emphasis on the use of the lower body and at the same time require less use of the upper body. Examples of such sports include soccer, cycling, running etc.
Upper/Lower Weekly Schematic
- Day 1 Upper – Day 2 Lower – Day 3 Rest – Day 4 Upper – Day 5 Lower – Day 6 Rest – Day 7 Rest
Upper Muscle Groups
- Chest – Back – Shoulders – Triceps – Biceps – Forearms
Pull Muscle Groups

- Quadriceps – Hamstrings – Calves – Lower Back – Abdominals
Specific Example
- Day 1 Chest, Back, Shoulders, Triceps, Biceps, Forearms
- Day 2 Quadriceps, Hamstrings, Calves, Lower Back, Abdominals
- Day 3 Rest
- Day 4 Repeat Day 1
- Day 5 Repeat Day 2
- Day 6 Rest
- Day 7

Rest In the exercise listing below, the trainee is not limited to following the same routine for each body part in a training session. For example, a workout does not have to consist of Routine A for Chest, Shoulders and Triceps; it may consist of Routine A for Chest, Routine C for Shoulders and Routine B for Triceps or any combination thereof. This allows for maximum variety in the training program. However, it is not good practice to change the training order of the muscle groups in a push/pull program; therefore, in this routine, always train Chest first, Shoulders second and Triceps third. The following rep ranges are assumed based on the exercise classification – Mass-mover exercises: 3 sets of 12, 10, 8 repetitions – Isolation exercises: 3 sets of 10 repetitions – Peaking exercises: 3 sets of
10 -12 repetitions.

Push/Pull
The push/pull training split sees the body being divided into those movements which require pushing actions and those movements which require pulling actions. Pushing actions involve the muscles of the chest, triceps, and shoulders, while the pulling movements involve the wide range of muscles of the back and the biceps. Please note that because the push day is longer and more strenuous than the pull day, the legs will be trained on the pull day. There are obviously too many movements to name; please refer to the outline of program schematic (exercise routines) as a guide to designing your specific push/pull routine.

Push/Pull Programs Increase Over-training Risks for the Triceps
The considerations for over-training the triceps are emphasized if the trainee is following a push/pull program schematic as the push/pull program would not only see the trainee working the triceps during the actual triceps routine but also during the chest and shoulder routines. The individual would be at even greater risk of “burning” the triceps due to the accentuation of the “push-day” body parts. Instead of one or two movements of three to four sets on the triceps, chest, and shoulders the “push-day” body parts exercise schematic would be escalated to four or five movements performed for three or four sets each. Remember, the escalation of the movements is not just applied specifically to the triceps movements but also to the pressing movements for both the chest and the shoulders. A good approach to take with reference to program design is to utilize many of the shaping movements for the shoulders and chest in order to lower the number of pressing exercises which would significantly reduce the wear and tear on the triceps.

Push/Pull Weekly Schematic
The push/pull routine calls for a cycle of one push day and one pull day followed by a rest day and then a repeat of one push day and one pull day followed by two rest days. The cycle would appear:
- Day 1 Push
- Day 2 Pull
- Day 3 Rest
- Day 4 Push
- Day 5 Pull
- Day 6 Rest
- Day 7 Rest

Push Muscle Groups
- Chest – Shoulders – Triceps
Pull Muscle Groups
- Back – Biceps – * Legs – * Forearms * The Legs and the Forearms would be included in the Pull Muscle Groups as well although they do not entirely fit the classification. This is done in order to ensure every muscle is trained within the 5 day-a-week schematic and that the length of the Push and Pull routines are approximately equal.
Specific Example
- Day 1 Chest, Shoulders, Triceps
- Day 2 Back, Biceps, Forearms, Legs
- Day 3 Rest
- Day 4 Repeat Day 1
- Day 5 Repeat Day 2
- Day 6 Rest
- Day 7 Rest

In the exercise listing below, the trainee is not limited to following the same routine for each body part in a training session. For example, a workout does not have to consist of Routine A for Chest, Shoulders and Triceps; it may consist of Routine A for Chest, Routine C for Shoulders and Routine B for Triceps or any combination thereof. This allows for maximum variety in the training program. However, it is not good practice to change the training order of the muscle groups in a push/pull program; therefore, in this routine, always train Chest first, Shoulders second and Triceps third. The following rep ranges are assumed based on the exercise classification – Mass-mover exercises: 3 sets of 12, 10, 8 repetitions – Isolation exercises: 3 sets of 10 repetitions – Peaking exercises: 3 sets of 10-12 repetitions
5-days-a-week Training In the 5-days-a-week schematic the split is constructed to allow for two body parts to be worked twice within the week and one body part will be trained once within the week. The routine that is generally-applied is an off shoot of the push/pull routine. The split might be structured to appear as:

Week 1 - Day 1 Chest, Shoulders, Triceps – Day 2 Back, Biceps, Forearms – Day 3 Legs, Traps – Day 4 Chest, Shoulders, Triceps – Day 5 Back, Biceps, Forearms – Day 6 Rest – Day 7 Rest
Week 2 - Day 1 Legs, Traps – Day 2 Chest, Shoulders, Triceps – Day 3 Back, Biceps, Forearms – Day 4 Legs, Traps – Day 5 Chest, Shoulders, Triceps – Day 6 Rest – Day 7 Rest
Week 3 - Day 1 Back, Biceps, Forearms – Day 2 Legs, Traps – Day 3 Chest, Shoulders, Triceps – Day 4 Back, Biceps, Forearms – Day 5 Legs, Traps – Day 6 Rest – Day 7 Rest

In the first week we see that Leg/Traps is performed once within the week. In the second week of the routine Back/Biceps/Forearms would be performed once within the week. In the third week of the routine Chest/Shoulders/Triceps would be performed once within the week. Then the cycle would begin again in Week 1.

8-day Cycle Training There are two basic approaches that can be taken with reference to the 8-day cycle training schematic. The first would be congruent with the push/pull concept and the second would be congruent with the agonist antagonist concept. A working model of each will be presented.

Agonist-Antagonist - Day 1 Chest/Back – Day 2 Legs, Shoulders, Traps – Day 3 Biceps/Triceps, Forearms – Day 4 Rest – Day 5 Repeat Day 1 – Day 6 Repeat Day 2 – Day 7 Repeat Day 3 – Day 8 Rest

Specific Example As mentioned above, the trainee is not limited to following the same routine for each body part in a training session. For example, a workout does not have to consist of Routine A for Chest and Back; it may consist of Routine A for Chest and Routine C for Back or any combination thereof. Again, this allows for maximum variety in the training program. In an agonist/antagonist schematic, unlike that of a push/pull, the training order of the muscle groups may be interchanged. For example, on Day 1, Chest may be trained first, while on Day 5, Back may be trained first. The following rep ranges are assumed based on the exercise classification – Mass-mover exercises: 4 sets of 12, 10, 8, 6 repetitions – Isolation exercises: 4 sets of 10 repetitions – Peaking exercises: 4 sets of 10-12 repetitions

Push-Pull
In this schematic Day 1 represents the Push day; Day 3 represents the Pull day; while Day 2 is an intermediate day used for lower body training and an opportunity to train the trapezius and forearms muscles that do not strictly fall under either category. – Day 1 Chest, Shoulders, Triceps – Day 2 Legs, Traps, Forearms – Day 3 Back, Biceps, Lower Back – Day 4 Rest – Day 5 Repeat Day 1 – Day 6 Repeat Day 2 – Day 7 Repeat Day 3 – Day 8 Rest

Specific Example