In Part 1 of Living Life Like The Boys: Bogey Edition Part 1 we talked about Bogey and how his body was a little mismatched. Does he let it get him down? Nope. That's what you can learn from Bogey because even though uphill battles due his body type you wouldn't be able to tell by his laid back personality. If he was at the local gym he would the dude with the big upper body and tiny legs. Some people just don't know any better. What should these guys being doing instead? Compound exercises that move the body through more than one joint movement as opposed to isolation exercises where you only move the body through a single-joint movement. Keep in mind it will be tough but it's worth it and you can always go back to Bi's and Tri's.
Now enough about what were going to do let's talk about how were going to get there. Since I suggested switching from a body part a day to a upper/lower split you would focus on a main lift of Bench, Squat, Deadlift, and Overhead Press. After you main lift you pick 2-3 exercises that would make you stronger in the main lift of the day.
Example of Upper Body
Dips/Superset with Curls
DB Clean or Y-Raise
Now that you have a basic understanding of your upper/lower split it's time to decide what training protocol you want to use. Trust me this will make all the difference in the world because you will go into you training session knowing exactly what you have to complete for the day. No more guessing. No more wasted time in the gym.
- Madcow 5x5
This program will get your feet wet on the Basic Strength Training Program from Bill Starr with an Intermediate and Advanced version. I started off with this program after my traditional bodybuilding routine and made some great gains. The intermediate is very user friendly and you can download the Excel Spread sheet on the website or up above and type in your maxes and get after it. Once you have completed many cycles and feel comfortable in the Big Three of Squat, Bench and Deadlift you can progress to Advanced or to another program.
- Jim Wendler's 5/3/1
After Madcow 5x5 you should be proficient in the main lifts you can move on to Wendler's 5/3/1. I have been using this program for the past 2 years and it has made time in the gym well spent. Each session I went in with a plan on the main lift that had a goals for reps attached to it and accessory lifts geared to increasing strength. 5/3/1 can be purchased at Elitefts.com and will be delivered in electronic format which means you can get started a lot quicker. Be sure to check out my 5/3/1 Year Review for a look at improvements and my review. Also be sure to check Black Iron Beast 5/3/1 Calculator for those that cannot formulate an automatic percentage spreadsheet. (In the E-Book Wendler gives you the formula!)
Jugg Method interests me. I see it as the Graduate Program of 5/3/1 an Advanced Studies Course if you will. It has a lot of the same characteristics as Wendler's Program and there are some instances when both programs are joined into your training sessions. You do have to commit to the program in order for it to work and also be ready to take detailed notes of you training sessions because you can move your training weight from wave to wave. Search around the Internet for a Jugg Method Spreadsheet calculator if you having trouble figuring out training weights.
3 Solid programs that are either free or cost about $20 and should keep you busy for the next couple of years. Do not forget to search around for calculators, articles, reviews and forums on the programs. Using these regimens should guarantee strength, size and bad-assery. Thank me later.