Tai's Unorthodoxy Training Regiment!

[taiboxa]

skip all this clutter if u dont care about my Rhyme and Reasoning for this rather oddly composed training style.

Heres something a few buddies of mine and I put together, its rather uncommon method and was originally based on DC training, took a few concepts from alot of places put them together to best fit MY NEEDS not YOURS- TaiKrap

First i list MY NEEDS

Need to train 6x a week, this helps me stay focused on my DIET since my off days i get lazy and dont eat to well. On a training day i focus on EATING to BENEFIT the type of Lifting that will be done on that day.
When using Slin this allows me to use it more effectively and more often.

It is based on SHORT 30-35min Sessions to prevent any type of cortisol build up yet induce a small production of GH.

I sometimes take off one or 2 extra days by SKIPPING a day... say my lets are still tight and lower back is hurt and its time for SECOND SESSION of Legs for that week.. i skip it and might have sex or something.

The goals for this lifting regiment are more based on str though size seems to accompany my str gains. Hell if maruise ptnowskie kan train 10x a week surely i kan train 6 times right?!


STR = STRENGTH - i so tired of people asking wat STR MEAN?!


Warmup = 8-12 reps stay atleast 5+reps away from failure! if you have completed 3 warm ups and still dont feel ready to tackle the beast take another one... this is based on HOW YOU FEEL not what the BOOKS SAY.

working set = approx 5 reps give or take, hopefully first 2 working sets need no spot, yet you are pooped out on the 5th rep. You should fail on 3rd or 4th rep on 3rd working set, hopefully there is a spot to assist you on these final reps.

Negatives are ENCOURAGED but be warned your training frequency is HIGH so neg's could create too much over all stress on CNS so use them maybe 1 neg on final set of an exercise and maybe one - two a week.

Day1
Flat Bench 3 warm up sets : 3 working sets
(bar for size, DB's for LOOKS)
Military 2 warm up : 3 working
(standing preferably and done in front strong man style)
Incline Skull Crushers 2 warm up : 3 working
(or any type of TRI EXTENSION Movement)
this work out should not take longer than 30min unless u love to play around on flat like a boob.

Day2
wide squat 3 warm up sets : 3 working sets
(stance is hamstring/glute prioritized, but dont go so wide ur RangeOfMotion is 3inches. this can take a while make sure ur warmups are well performed to prevent strain to hip flexors)
leg ext 2 warm up sets : 3 working sets
(higher rep for working sets are advised unless ur slow like tai or like to just go all out and have healthy knees)
calf raises 3 working sets (Higher reps w/ negatives is advised)

Day3
Pull Ups/Lat Pull 3 warm up sets : 3 working sets (Full Range Of Motion)
Shrugs 1 warm up sets : 3 working sets
(slower tempo is better w/ pause at top is my recommendation)
good mornings 2 warm up sets : 3 working sets
(if ur not good at these do hyperextensions for reps. this is more of a functional str movement)
curls (bar) 2 warm up : 3 working
(self explained no cheatin)
One of the Longer sessions for me.

Day4
Inc Bench 3 warm up sets : 3 working sets (Tai Likes BAR!)
Lateral Raises 1 warm up sets : 3 working sets
(slower tempo is better than using heavier weight)
CG Bench 2 warm up sets : 3 working sets
(dips can be used effectively here as well)

Day5
Close Stance Squats 3 warm up sets : 3 working sets
(feet slightly inside shoulders, STICK ASS WAY OUT when going down to prevent stress on knee cap- plus the chicks like it. i like to use leg press here if my back is toasted or really wanna pound DL's tomorrow)
Lunges or leg curls 2 warm up sets : 3 working sets
(SLDL's are a great replacement here if ur back is up to it)
calf raises 3 working sets

Day6
Deads 3 warm up sets : 3 working sets
Yates Rows/DB Rows 2 warm up sets : 3 working sets
(i have fallen in-love w/ a hammer str Low Row for this movement)
Up Right Rows 1 warm up sets : 3 working sets
(I prefer db's for this movement to prevent rotator cuff injury but bar is fun too!)
curls (db's) 2 warm up : 3 working

Day7
Rest

to recap listen to ur body when fallowing this... it will tell u when you should skip, what rep scheme ur body should do and what tempo you should fallow.

PM me if u have any Q's im really lonely!

[novastepp]

tai, how many reps do you perform with your deads?
i like your spread here it's interesting...

[Anthony C]

Nice post bro ....AC

[taiboxa]

tai, how many reps do you perform with your deads?
i like your spread here it's interesting...

i kant say off top of head.. i would have to check me log and im lazy even though its like 6 threads below this one.

as of late i have been doing theraputic high rep lifting for im hurting all over, because i have been lifting heavy for way too long.

but now i do like 15-18 reps w/ 315 on my working sets.

usually i do 3-5 reps of a good solid weight

[Motion]

How many reps are you doing per set for your flat and incline bench???

[taiboxa]

How many reps are you doing per set for your flat and incline bench???

working sets i usually stay around 5-8.. rarely do i go under 5 anymore .. just too much stress on connective tissues... i found 5 to be one of my fav's as far as size 'n' str go.