Body by Science

Author:John R. Little & JOHN LITTLE
Language: eng
Format: epub
Publisher: McGraw-Hill
Published: 2009-03-24T16:00:00+00:00

Reducing the Big Five to a Big Three

One way to alter a workout program is by creating a Workout 1 and Workout 2 that divide the Big-Five exercises into two separate workouts, while salting in some isolation movements, which are introduced later in this chapter. Such a program might be set up as follows:

Workout 1

1. Pulldown

2. Chest press

3. Leg press

Workout 2

1. Seated row

2. Overhead press

3. Standing calf raise

Each workout would be performed in an alternating fashion, with seven days of rest between workouts. If progress should again slow, the trainee simply needs to insert additional rest days between workouts. There’s no need for concern if the time “off” between workouts stretches out to ten to fourteen days. As discussed previously, these aren’t really “off” days; they are days that the body now requires to replenish the energy reserves that were exhausted by the previous workout and to produce the growth that these workouts stimulated.

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