My personal preference for a workout schedule is to settle on a consistent amount of sets, reps, and intensity level that can be repeated from workout to workout. My way of deciding upon the amount of intensity is to repeat reps within each set as long as I can maintain a steady even rep pace. When determining how many sets to perform, I repeat sets as long as I remain at full strength. In my own case, this usually amounts to two to three sets per muscle group. Since the workouts are not overwhelming, I can work each muscle group at least three times per week (usually more) without overtraining. Eventually the workouts start to feel easier and I increase the weight. This is not the fastest way to gain strength, but I have found it to be the most consistent way to gain strength over the long term. Even so, there are other strength training schedules that I have found to be very productive. One of the schedules consists of a technique that I refer to as front-loading at the start of each week.
Front-Loading
Front-loading refers to a schedule in which a lifter does the vast majority of work in terms of volume, load, and intensity at the start of the week, followed by an easier recovery workout at the end of the week. There are no rules in regard to a precise formula for how this should be done, but I am going to give an example schedule that is similar to training schemes I have used in the past.
Two Consecutive Workouts
Front loading can be done with what a 5 – 2 – 2 plan which refers to 5 heavy work sets per muscle group for your first workout of the week, followed by 2 high intensity work sets per muscle group to activate a pump the very next day (24 hours later). For example, you would perform 5 sets per muscle group on Mondays, and 2 work-sets per muscle group on Tuesdays.
Breakdown of Muscle Tissue
I realize that the strategy of working each muscle group on two consecutive days is not a common strategy, but I have found that it works wonderfully if your goal is to maximize the breakdown of muscle tissue in order to stimulate strength and growth. Of course, you will not be fully recovered when you start into Tuesday’s workout, but full recovery isn’t the objective for Tuesday’s workout, instead the objective is to continue the breakdown of muscle tissue that began on Monday to maximize the process of muscle tissue breakdown. The fact that you hit each muscle group two days in a row will give you two days of recovery before Friday’s workout
Ample Recovery
If you feel as though you are not recovered by Friday’s workout, it is not a problem because Friday’s workout is intended to be an easy workout. It will provide enough stimulation to keep your nervous system activated, and it will also keep your muscles from going into a state of atrophy. At the same time, the workout is easy enough to allow for easy recovery so that you will be fully recovered by Monday when you do your heaviest workout.
1st Workout 5 sets x 5 reps
All three workouts for each week are full body workouts. The first workout of the week consists of 5 sets x 5 reps for each muscle group. At a minimum, you should do at least three exercises to cover your body by doing a pressing exercise, a squat or leg press exercise, and a deadlift or pulling exercise for your back. You can add curls for your biceps, triceps extensions for your triceps, dumbbell lateral raises for your shoulders, plus calf raises and ab work if you prefer to do so.
Use the same weight for all 5 sets of each exercise that you do. The weight for each exercise should allow you to perform 5 reps using a steady even rep pace for all 5 reps of your first set. As you continue to repeat sets and grow fatigued, your rep speed may start to slow down on your 5th rep at the end of some of your sets. This tells you that you are using the exact right amount of weight. Keep using the same weight from week to week until you gain enough strength to do 5 reps using a steady even rep pace for all 5 sets. When you reach the point where you can do this for three weeks in a row, increase the weight enough so that it causes your rep speed to slow down on the 5th rep of some of your sets.
2nd Workout
For your second workout, which is to be done 24 hours after the first workout, you will do the following sets and reps for each exercise of a full body workout:
1st set = 10 reps
2nd set = 20 reps
The ideal amount of weight to use will allow you to maintain a steady even rep pace for all but the last rep of each set. The last rep of each set should push you to the point where it becomes difficult to maintain a steady even rep pace and rep speed starts to slow down. Your goal for the 2nd workout is to keep doing the same workout each week until you gain enough strength to do all of your reps for each set without decreasing your rep speed. When you can do this for three weeks in a row, add enough weight so that it forces you to slow down on your rep speed when you reach the last rep of each set.
3rd Workout
As stated earlier, the third workout is a recovery workout. It should not be hard. The goal of this workout is simply to maintain your nervous system so that it will fire with full force when you return to your first workout, and to stimulate your muscles enough to keep them from shrinking in a state of atrophy which occurs when you go too long without using your muscles. This workout is simple as you will do 2 sets of 8 reps for each muscle group. You should only use about 60% of your single rep max for each exercise when doing this workout which is listed below:
Do 2 sets x 8 reps for each muscle group
Use 60% of your single rep max for each exercise.
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The 5 – 2 – 2 Front Loading Schedule is summarized below:
Monday
5 sets x 5 reps for each muscle group
Tuesday
1st set = 10 reps
2nd set = 20 reps
Friday
2 sets x 8 reps
Use 60% of your single rep max.
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An Alternative
We are not all the same in terms of the best timing for how to schedule the different workouts into a weekly schedule. This being the case, if you try the front-loading schedule that was just outlined, you may find that the timing of the workouts is out of sync with your recovery. For example, if you feel strongest at the end of the week when doing a light recovery workout, and your strength is at its lowest at the start of the week when you are scheduled to lift the heaviest weights, the workout schedule is out of sync in relationship to when your strength and recovery are at a peak. If this is the case, you can reorganize the schedule. An example of an alternative schedule will help to explain this.
Front Loading On Volume – Back Loading On Load
One alternative for reorganizing your schedule is to front load with volume by doing 5 sets of 5 reps for each muscle group on Monday, and do a light workout consisting of 2 sets of 8 reps with about 60% of your max for each muscle group on Tuesday. You then have two recovery days on Wednesday and Thursday so that you will be ready for your heaviest workout on Friday in which you will be doing 2 sets of 5 reps for each muscle group. Friday’s workout should be a little heavier than Monday’s workout. The weight should be heavy enough to cause your rep speed to slow down on the 5th rep of both sets. The weekly schedule for these three workouts are listed below:
Monday:
Do 5 sets x 5 reps for each muscle group.
Use the same weight for each set.
Tuesday: Recovery Workout
Do 2 sets x 8 reps for each muscle group
Use 60% of your single rep max for each set
Friday:
Do 2 sets x 5 reps for each muscle group
The weight should be slightly heavier than Monday’s workout.
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Use As Needed
The basic 5 – 2 – 2 front-loading schedule is a strategy that you can turn to as needed. It will tend to give your body a jolt and wake it up with the different types of training stresses that occur as you proceed through each week of training. If you choose to try this workout schedule, simply use it as long as it proves to be beneficial. Best of training to you.