> BBOE Design It Yourself Workout Phase 2 & Log

The recent Men’s Health issue for July/August 2011 has an excellent article starting on Page 88; “A Muscle Plan for Every Man” by Eric Cressey, C.S.C.S.  He has 5 Guidelines for developing a workout program for yourself.  A quick review of his advice follows, but I recommend that you read the entire Article.

  1. Build your workout around the Basic Compound exercises: Squats, Deadlifts, Bench Press, Shoulder Press, Chinups and Rows.  He goes onto to expand each category and include Single Leg exercises, Horizontal Pull, Horizontal Push, Vertical Pull, and Vertical Push.
  2. “The first workout in each program should be the one that requires the most effort.”  Separate Squats and Dead Lifts as much as possible.
  3. He breaks up the Reps as follows:  Low Rep: 3-6, Medium Rep 7-10 and High Rep 11-15.  Aim for 20 sets per workout.
  4. Progress is measured by Strength – adding more weight and Size – actually measuring muscle growth.
  5. Change your program every 4-6 weeks, either by changing the exercise within each category or change the order.
  6. Core Exercises:  Interestingly he only suggests Anti-extension and Anti-Rotation exercises.  That means your back alignment is fixed as in a Plank, Side Plank, Barbell rollout and Cable core Press.  Also, do the Core exercise immediately before or after the main workout.

This guidance is – for the most part – similar to Adam Campbell’s in the BBOE. 

So – where do I go from here.  I’ve completed a four-week run on my BBOE Design It Yourself Workout.  I made some progress and learned a bit.  I realized that I had put way too much into Workout A.  I don’t believe that I have maxed out the individual exercises.  I have a lot of work to do on them, especially the T-Push-up.  I could continue this program for the remainder of the Summer 52DC instead, I will take Cressey’s advice and change the order of the exercise.  Shake them up and hopefully, that shake up will have some value. 

I am re-publishing the Post which was published on June 26, 2011 as this Page with the revised Design It Yourself – Phase 2 & Log 

  A Page is more permanent than a Post.

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