Todd's "No F*cking Around" Workout!

[Todd]

This was a request from "jscadu", but thought I would post it for all, incase anyone else is interested.

My workouts are done by using high intensity training, where I do not do any wasted sets for any reason. Every set has a purpose, whether it is a warm-up set, acclimation set or a working set. My working sets are the only sets designed to stimulate growth within my routines. For the first exercise of any body part, I generally do 2 light warm-up sets, followed by an acclimation set, then 1-3 working sets. The remaining exercises for that same body part are done using 1-3 workings sets within the 4-6 rep range, with no further warm-ups, as the muscle is already warmed up and any further warm-up sets are not needed.

For working sets I stick to 4-6 reps (except for abs and calves, which are done with a slightly higher rep range.)

For each working set, I use the maximum weight I can for 4-6 reps using good form without the help of a spotter, and I do not do any so-called advanced techniques such as negatives, drop sets, forced reps etc. I take my working sets to positive failure and that is it, I am done.

My philosphy is based on using the basics of bodybuilding progression and the logics that can be associated with it. Bodybuilding is not rocket science, it is as simple as this... Overload = Heavy weight + High Intensity...and the consistant increase in those factors is what equals continuous growth. It is as simple as that. To take it a step further, I believe that the way you train can have a significant impact on how EFFICIENTLY you stimulate and create the need for MAXIMUM adaptation from any one and each/every workout.

Now, before getting to a sample workout of mine, I would like to place some theory and reasoning behind my thoughts and the way I train. I don't just train for results, I train for MAXIMUM results, there is a difference. There are many ways to get results, and while there may not be a "right" and "wrong way to get results, I sure as hell believe there are MORE EFFICIENT ways compared to other methods.

Every time I pick up a weight at the gym I do so to progress, and why wouldn't I? Otherwise, it would be a waste of my time if I was not working out to advance each and every time. What does advancing mean? To me, it means making my muscles work harder than they did last time, right? Now, just like I go to the gym everytime to make sure I advance in muscle growth, I also make sure that I do so in the most efficient ways each and every time. For me, this means not screwing around in the gym, not wasting any effort, time or energy ...overloading my muscles (stimulating maximum growth) and getting the hell out of the gym so that I can eat and let the recovery/growth process get under way. This includes the following factors:

1) I am in and out of the gym in about 40-50 minutes. After this time, it has been shown that your body loses a lot of focus and energy and this means your intensity is not optimal, so why be in the gym any longer if you are only able to produce less than optimal intensity?

2) In general, I do 4-5 total working sets for smaller body parts and a total of 5-7 for larger body parts. I do 4-6 reps per working set, that's it! The reason I use low volume sets is because I believe if you are doing any more than this, you are either a) wasting your efforts or b) not using enough intensity and weight on your sets, because if you were, then you would not even need those extra sets. It is much more efficient and productive to put ALL your efforts into 1-2 sets, maybe sometimes 3 working sets for any given exercise, instead of doing more sets with less than 100% intensity. I mean, hey, I could do 10 sets per exercise, but why would I do all those sets with less than 100% intensity when I can put all my intensity into a couple sets and be done with it? Plus, more sets per exercise also leads to "marathon" training sessions...remember, it is all about efficiency and creating maximum overload in the shortest amount of time.

3) I stick to doing basic/compound exercises and do very little (if any) isolation exercises. The only body parts I do isolation exercises for are abs (because you want to isolate your abs as much as possible for maximum results) and hamstrings, where I will do some lying leg curls...that is it though!

4) Every week, I stive to overload the particular muscle/muscle group by increasing either weight lifted or by getting another couple of reps in OR BOTH! My intensity increases and so does my overall load. I never lift the same weight from one week to another, and if I do, I make sure I get in another rep or two within my 4-6 rep range. Either way, I make sure I inflict more stress and load onto my muscles from week to week, thus, forcing them to grow and adapt to a new stimulus. I place a specific load on my muscles, they adapt and grow, I then place a slightly larger load (maximum load each time) upon them the next week, they adapt to that, the next week I force them to adapt even more....and so on. After 8-10 weeks of high intensity/maximum overload training, I take a FULL WEEK OFF to rest my muscles and body from the intense training. My body and muscles will actually grow and adapt futher while on this week break and I usually come back stronger and bigger...ready to pick up where I left off and keep progressing (growing!).

5) I make sure my daily diet and sleep/rest is as good as I can get it 24/7 in every aspect. THIS IS IMPORTANT, and without a great diet and enough rest, this type of training would be a waste (as would any training) and I would get anything but optimal results.

With this in mind, here is a sample training schedule that I have recently followed. NOTE: I change the exercise order and rotate in/out some exercises every 3rd week, while still adhereing to my 4-6 rep, low volume sets training principles.

*The following does not include (show) warm-up sets or acclimation sets, which I do for the first exercise of each body part worked.*

Monday: Legs/Calves

Leg Press 2 sets 4 to 6 reps
Squats 2 sets 4 to 6 reps
Stiff-Leg Dead Lift 2 sets 6 reps
Leg Curls 2 sets 6 reps

Standing Calf Raise 2 sets 6 to 8 reps
45º Calf Press 2 sets 6 to 8 reps


Tuesday: Chest/Abs

Incline Bench Press 3 sets 4 to 6 reps
Dumbbell Bench Press 3 sets 4 to 6 reps
Decline Bench Press 1 set 4 to 6 reps

Weighted Cable Crunches 3 sets 10 to 12 reps
Incline Crunches(weighted) 2 sets 8 to 10


Wednesday: Back/Traps

Bent Over Rows 2 sets 4 to 6 reps
Close Grip Pull Downs (using a V-Bar) 2 sets 4 to 6 reps
Pull-Ups (add weight if needed) 2 sets 4 to 6 reps
Cable Rows 1 set 4 to 6 reps

Dead Lifts (these are powerlifting style dead lifts) 2 sets 4 to 6 reps
Barbell Shrugs 1 set 4 to 6 reps


Thursday: Shoulders/Triceps

Dumbbell Press 3 sets 4 to 6 reps
Straight Bar Military Press (In front) 2 sets 4 to 6 reps
Dumbbell Side Laterals 2 sets 6 to 8 reps

Lying Tricep Press 3 sets 4 to 6 reps
Tricep Cable Press Downs 3 sets 4 to 6 reps
Seated Overhead Tricep Press (Performed with onedumbbell behind the neck) 1 set 4 to 6 reps

Friday: Biceps/Abs

Straight Bar Curls 2 sets 4 to 6 reps
Dumbbell Hammer Curls 2 sets 4 to 6 reps
Curl Bar Curls 2 sets 4 to 6 reps

Leg Lifts(with added weight) 2 sets 12 to 15 reps
Weighted Cable Crunches 2 sets 8 to 10 reps

Saturday & Sunday = REST

[jscadu]

123

[R 22]

Todd,

Agreed this is good...

I have read many/most of your posts over the last few months and I gotta say I like the way you approach this stuff. I have been using many of your ideas in developing my routines and my approach/mindset.

Cheers and Beers !

R22

[Todd]

Hey, glad you guys enjoy my approach and shared experiences, I hope what I have provided works as well for you as it has for me! Thanks for the comments guys!

[Jock]

Your results speak for themselves Todd, workouts look great, keep up the good work!

Jock

[devon]

todd what is your rest time between sets!!!!

[Todd]

Thanks for the kind comments Jock!

Devon - My rest time between sets is about 1 minute for most exercises..the exception to this being squats and deadlifts, where I will rest between 2-3 minutes after each set. I do however try to keep all rest time to a minimum by doing "active recovery" (walking around the gym or getting new weights, setting up equipment, etc.) and then I get right back into it with my next working set ---NO F*CKING AROUND!!!

[MonStar]

Program looks good Todd, I am wondering---are you going to post your daily workouts, or no?

[Todd]

I think I may post them (granted I have enough time to do so), which is primarily the reason why I haven't yet. I tend to "pop-in" from time to time while working and post what I can. Lately work is picking up and getting busier so I will do what I can for posting entire workouts...they may get posted in bits and pieces throughout the day, so you might have to bear with me!

[Todd]

Here are some of my past workouts using the training methods I do.... I guess I can call this week 1 for....

-BACK/BICEPS-

Lat Pulldowns (to the front):
warm-up set #1 - 10 reps for 105 lbs.
warm-up set#2 - 8 reps for 110 lbs.

1st working set - 6 reps for 150 lbs.
2nd working set - 4 reps for 175

Close-Grip Pulldowns (v-bar):
1st working set - 6 reps for 160 lbs.
2nd working set - 5 reps for 170 lbs.

Bent-Over Rows:
1st working set - 8 reps for 125 lbs. (too light, go heavier next week)
2nd working set - 6 reps for 145 lbs.



Alternate Dbell Curls:
warm-up set #1 - 10 reps for 25 lbs.
warm-up set #2 - 8 reps for 30 lbs.

1st working set - 6 reps for 40 lbs.
2nd working set - 5 reps for 45 lbs.

Straight Bar Curls:
1st working set - 5 reps for 95 lbs.
2nd working set - 5 reps for 95 lbs.


DONE!

[Todd]

The following is week 2 of one of my previous training routines for...

-BACK/BICEPS-

Cable Pulldowns (to front):

warm-up set #1 - 12 reps for 110 lbs.
warm-up set #2 - 10 reps for 117.5 lbs.

1st working set - 6 reps for 165 lbs.
2nd working set - 5 reps for 180 lbs.

Close-Grip Pulldowns:

1st working set - 6 reps for 172.5 lbs.
2nd working set - 5 reps for 180 lbs.

Bent-Over Rows:

1st working set - 9 reps for 135 lbs. (too light)
2nd working set - 6 reps for 155 lbs.


Alternate D-bell Curls:

warm-up set #1 - 10 reps for 25 lbs.
warm-up set #2 - 8 reps for 30 lbs.

1st working set - 6 reps for 45 lbs.
2nd working set - 6 reps for 45 lbs.

Straight Bar Curls:

1st working set - 6 reps for 95 lbs.
2nd working set - 3 reps for 100 lbs. (shoot for 4 reps minimum next workout)

DONE!

[ilker]

Your routine looks great!!! I will give it a try...

What is your caloric intake during this routine?

[MonStar]

Workouts look really really good Todd. Strength is really coming along man, glad to see that youre really improving. A lot of the weights youre using is phenomenal, keep it up!

[Todd]

Posted By ilker

Your routine looks great!!! I will give it a try...

What is your caloric intake during this routine?

For the last several weeks I have been cutting up, so my calorie intake is around 2600 calories or so, but the flipside is, since I began this type of type of training program, I have actually gained lean muscle while getting more ripped when dieting! My strength, conditioning and pretty much everything has improved...it's been pretty unbelievable!

Monstar -- Thanks for the supportive comments and encouraging words!

[PoorBoyTek]

Am I correct in saying you do warmups with about 60-65% of the intended target weight?