The one lift a day program - the anti-Muscle-and-Fitness workout

[MetalFortress]

Muscle and Fitness is, of course, referring to the magazine, not the actual things, which in the case of this workout, you will get a LOT of.

http://www.t-nation.com/readTopic.do?id=483048

 

[Eternal]

I just tried it tonight, and all I gotta say is...

"Ba da ba ba ba, I'm lovin' it."

 

[MindOverMatter]

ill def give it a shot after my current 8 week routine is done, it made me curious

 

[MetalFortress]

Originally posted by Eternal
I just tried it tonight, and all I gotta say is...

"Ba da ba ba ba, I'm lovin' it."

Heheh, just wait 'til tomorrow.

I just did my first go at it (DB bench press monday, front squats tuesday and chinups wednesday) and my whole body is sore like it hasn't been in awhile. I think I like this

 

[Eternal]

Originally posted by MetalFortress
Heheh, just wait 'til tomorrow.

Mother...F*cker...

I shouldn't have done bench press for it....

 

[MetalFortress]

Originally posted by Eternal
Mother...F*cker...

I shouldn't have done bench press for it....

LOL, now try squatting :cheer:

 

[Warboss Alex]

Interesting, as most powerlifting routines tend to be.

I'd say DC was more productive than this. (haven't tried both though)

 

[evoke]

*b00gle*:crazy:

I don't understand week three.

WTF is 5-3-2 supposed to mean?

Anyway, I'm trying this on a 2-a-day, three days a week schedule for now.

 

[MetalFortress]

Originally posted by evoke
*b00gle*:crazy:

I don't understand week three.

WTF is 5-3-2 supposed to mean?

Anyway, I'm trying this on a 2-a-day, three days a week schedule for now.

One set of 5, one set of 3, one set of 2. I threw a change-up to my version though, and am doing 10 sets of 5 for each exercise (10 sets of 3 for chins and working my way up to 5)

 

[DonJuanMonk]

Interesting, this is great way to isolate size and perhaps gain incredible strength and size. But I dunno, doing all that work for one body part in 45 min instead of 15 min seems pretty excessive. And... You're going to have to dedicate almost an entire hour per day doing this, then that's actually more work.

 

[MetalFortress]

15 minutes once a week for each lift is not going to make you grow the way 45 minutes does. This still gets you in and out of the gym fast.

 

[Tidus88]

Is this workout more for strength or mass?is it advisable for a beginner to try it or just stick to the normal full body workout?

 

[MetalFortress]

It's great for both, and a beginner could do it just as easily. I happen to think that the same style splits (full body, upper/lower body splits, and splitting lifts) are best for beginners and experts alike; I'm not a fan of any of the bodypart splits.

 

[SELF-MASTERY]

I hope I'll be able to walk in the morning. It took me 24 mins to do 5x8.

 

[MetalFortress]

Did you do it for squats?

 

[manuva]

I wouldn't recommend it for beginners. This kind of program is for experienced lifters who have already developed a solid (REALLY solid) strength platform.

Personally, I'd advise someone lift for at least six months before smashing themselves through a program like this.

 

[SELF-MASTERY]

Did you do it for squats?

Old thread, but I've returned to this routine and yes I was doing it with squats..

Now Im doing a 20 rep squat routine

 

[escobar04]

wait, I dont get it

what is Set One: 225 for 5

is it 225 reps and 5 minutes rest or what?

so you say do 225 reps on the bench press??

thanks

 

[simon]

225 for 5 means doing 5 reps of 225 (in whatever weight that may be).

You'd have to change the weights to suit your own strength.

 

[Plane]

I did this today with pull ups, feels good to go all out in one workout. I will try this for while and see how it goes.