Serious Strength Training Bompa

SERIOUS STRENGTH TRAINING By Tudor Bompa, PHD The following program is developed from the book Serious Strength training by Tudor Bompa, P.H.D. It is meant to be a guideline for those who want to improve their overall strength and power. It does not have specifically designed exercises or lifts for any particular sport but is meant as an overall program for muscle development. For those who want more information on this program I strongly suggest buying the book

WEIGHT TRAINING GUIDELINES Most people want to weight train to become bigger and stronger for their size. The common questions in weight training are: 1. 2. 3. 4. 5. 6.

How much weight do I use? How many reps do I do? How many sets do I do? How much rest do I take between sets? How many and in what order do I do the exercises? How many times a week do I do it?

Although no one answer will apply to everyone, this program is designed to adjust to fit your needs and give you the best results with the least work.

CREATING A PROGRAM •

First Phase - Anatomical Adaptation, 6-weeks

•

Second Phase: Hypertrophy Training- Phase 1, 6-weeks; Phase 2, 6-weeks

•

Third Phase - Mixed Training, 3-weeks

•

Fourth Phase - Maximum Strength, 6-weeks

•

Repeat the Four Phases

FIRST PHASE ANATOMICAL ADAPTATION or A AA@ PHASE, 6 WEEKS This is the first stage in which we hope to introduce you to a program that will help you develop mentally and physically and prepare him/her for the next stages of training. NOTE- it is important to remember that your muscles will develop quicker than your ligament and tendon strength. You must be careful not overload your tendons or ligaments and cause damage as you start to weight train.

Ligament- holds bone to bone. Tendons- hold muscle to bone.

At the bottom of the page is an example of a six week AA phase program. This program is to be done 3x a week on days 1-3-5. (Mon.,Wed.,Fri.) The sets are to be done in a circuit, that is one set of each exercise then start at the top again.

Each workout should take you about an hour to complete. Be sure to warm up, run, and stretch about 10 min. before each workout begins.

USING THE PROGRAM The first numbers we look at 40/15 X 3 represent the following. 40 means 40% of your maximum lift of 1 repetition for that exercise. In example if you can bench press 200 lbs one time, 40% 0f that would be 80 lbs. 15 is the number of repetitions you should do of that lift. 3 represents the number of sets you should do for that exercise. As you follow the program for six weeks you will see 2 sets of low, medium and high workout stages.

FINDING YOUR MAXIMUM Select a weight that you think you can do for 4-8 repetitions before failure. Please note that all lifts to find maximums must be done to complete failure in order to get a true maximum. Take at least a 3-5 minute rest between lifts when you are trying to find your maximum. In Example a 210 lbs lift x 5 repetitions will give you a maximum of 240 lbs. You can find your max. by Googling A one rep max@ and a chart will come up that you can fill in. Remember this program has been designed by one of the leading experts in the world, don= t try to second guess him if you do you will fail.

ANATOMICAL ADAPTATION PHASE, 6 WEEKS Remember the exercises are done in a circuit, one set of bench press then seated pulley row then thigh ext. then back to the top, not 3 or 4 sets in a row that comes later in the hypertrophy stage. Note: If you find that you cannot finish the required number of reps for the exercise lower the weight till you can do the correct number of reps, this is very important. Take a 1-2 min. rest between exercises, less as you get in better shape. Retest your maximum after 3 weeks. Exercise

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press

40/15x3

50/12x3

60/8x3

50/15x4

60/12x4

70/10x4

Seated Pulley row

40/15x3

50/12x3

60/8x3

50/15x4

60/12x4

70/10x4

Thigh ext.

40/15x3

50/12x3

60/8x3

50/15x4

60/12x4

70/10x4

Hamstring curl Seated DB press

40/15x3

50/12x3

60/8x3

50/15x4

60/12x4

70/10x4

40/15x3

50/12x3

60/8x3

50/15x4

60/12x4

70/10x4

Front pull-downs

40/15x3

50/12x3

60/8x3

50/15x4

60/12x4

70/10x4

Arm curls

40/15x3

50/12x3

60/8x3

50/15x4

60/12x4

70/10x4

Tricep Ext

40/15x3

50/12x3

60/8x3

50/15x4

60/12x4

70/10x4

After you have finished the AA phase you will need a one week transition period (rest period) to prepare yourself for the next phase.

SECOND PHASE HYPERTROPHY TRAINING, PHASE 1 & 2, 6 WEEKS EACH The main objective of the hypertrophy stages is to create muscle density (thickness). This stage of the training is set up in two phases. Here is a suggested high adaptive response four day split for each stage. DAY 1+4- (Mon. + Thurs.) legs, calves, shoulders DAY 2+5- (Tues. + Fri.) chest, back, arms Note: Substitute different exercises than the ones listed only if you need to, but you must stay with the suggested number of repetitions and sets. As you progress in the Hypertrophy Stage you can shorten your rest period to 30 seconds so that you will reach fatigue at the end of your sets. On the next page you will find charts that will give you the suggested sets per workout, it is highly recommended that you do not exceed the number of sets per body part, think of it as holding a cup under a tap you can pour all the water you want in it but you will still only get a cup.

Hypertrophy Training Program- Phase One, Legs, Calves and Shoulders Rest between sets should be 30-60 seconds. Rest between exercises should be 2- 3 minutes. If you cannot complete the suggested number of repetitions, lower the weight. Week Step

1 Low Day 1+4

2 Med. Day 1+4

3 High Day 1+4

1 Low Day 1+4

2 Med. Day 1+4

3 High Day 1+4

Seated Overhead 50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 press barbell 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets Seated Overhead 50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets press DB Standing side laterals DB

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

Standing side laterals cable

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

Bent over dumb bell lat

50/10 50/10 50/10 50/12 50/12 50/10 50/10 50/10 60/10 60/10 60/10 60/8 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets

Leg press

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 Thigh extension 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets Ind. Leg curl

50/10 50/10 50/12 50/12 50/10 50/10 50/10 50/10 60/10 60/10 60/8 60/8 3 sets 3 sets 3 sets 3 sets 4 sets 4 sets 3 sets 3 sets 3 sets 3 sets 4 sets 4 sets

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 Hamstring curl 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets Standing calf raise

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

Hypertrophy Training Program- Phase One, Chest, Back & Arms Rest between sets 30-60 seconds, Rest between exercises 2-3 minutes. If you cannot complete the correct number of reps, lower the weight. Week

1

2

3

1

2

3

Step

Low Day 2+5

Med. Day 2+5

High Day 2+5

Low Day 2+5

Med. Day 2+5

High Day 2+5

Bench press

50/12 50/12 3 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 3 sets sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets

70/10 4 sets

Incline flys

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets

70/10 4 sets

Seated pulley row

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets

70/10 4 sets

Front wide grip Lat pull downs

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets

70/10 4 sets

Decline skull crushers

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets

70/10 4 sets

Cable Tricep extensions

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets

70/10 4 sets

Biceps Preacher Curls straight bar

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets

70/10 4 sets

Incline curls dumbbells

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets

70/10 4 sets

Hypertrophy Training Program- Phase Two, Legs, Calves and Shoulders Rest between sets 30-60 seconds, rest between exercises 2-3 min. If you can= t do the reps lower the weight. Week

1

2

3

1

2

3

Step

Low Day 1+4

Med. Day 1+4

High Day 1+4

Low Day 1+4

Med. Day 1+4

High Day 1+4

Standing BB press

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

Seated press machine

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

Seated DB side laterals

50/10 50/10 50/12 50/12 50/10 50/10 50/10 50/10 60/10 60/10 60/8 60/8 3 sets 3 sets 3 sets 3 sets 4 sets 4 sets 3 sets 3 sets 3 sets 3 sets 4 sets 4 sets

Rev. cable crossovers

50/10 50/10 50/12 50/12 50/10 50/10 50/10 50/10 60/10 60/10 60/8 60/8 3 sets 3 sets 3 sets 3 sets 4 sets 4 sets 3 sets 3 sets 3 sets 3 sets 4 sets 4 sets

P.C.-deck reverse flys

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

Squats

50/12 50/12 3

60/12

60/12

60/15

60/12

50/12

50/12

60/12

60/12

70/10

70/10

3 sets

sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

Hack machine

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

Stiff legged dead lift

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

Seated Leg curls

50/10 50/10 50/12 50/12 50/10 50/10 50/10 50/10 60/10 60/10 60/8 60/8 3 sets 3 sets 3 sets 3 sets 4 sets 4 sets 3 sets 3 sets 3 sets 3 sets 4 sets 4 sets

Seated calf raise machine

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

Individual calf raises

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

Hypertrophy Training Program- Phase Two, Chest, Back & Arms Rest between sets 30-60 seconds, rest between exercises 2-3 min. If you can= t do the reps lower the weight. Week Step

1 Low Day 2+5

2 Med. Day 2+5

3 High Day 2+5

1 Low Day 2+5

2 Med. Day 2+5

3 High Day 2+5

Decline smith 50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 machine press 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets Incline DB press

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

One arm DB row

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

Seated incline row machine

50/10 50/10 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

One arm cable tricep ext.

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

Seated tricep ext. machine

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

Biceps curl straight bar

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

Concentration curls DB

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

Barbell Shrugs

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

Upright Row

50/12 50/12 60/12 60/12 60/15 60/12 50/12 50/12 60/12 60/12 70/10 70/10 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 4 sets 4 sets 4 sets 4 sets

A Suggested Mixed Training Program Maximum lift stage / Hypertrophy stage Phase Three Maximum Lift Training Program

-Lifts are to be done in a circuit as in the AA Phase -Rest between lifts should be 2-4 min., this is very important.

Mixed Training Portion Phase Three Week

1

Step

2

Low

3

Medium

High

Day

1

4

1

4

1

4

T-Bar Row

70/8 3 sets

70/8 2 sets

70/8 1 set

80/7 3 sets

80/8 4 sets

80/8 4 sets

Bench Press

70/8 3 sets

70/8 2 sets

70/8 1 set

80/7 3 sets

80/8 4 sets

80/8 4 sets

Front-Lat Pull-downs

70/8 3 sets

70/8 2 sets

70/8 1 set

80/7 3 sets

80/8 4 sets

80/8 4 sets

Squats

70/8 3 sets

70/8 2 sets

70/8 1 set

80/7 3 sets

80/8 4 sets

80/8 4 sets

Hypertrophy Stage -this stage is to be done as in Phases 1 and 2. -as you work on the maximum strength phase you will notice larger gains in muscle. -this again is a split stage, working on days 2 and 6. -remember rest between sets is 45-60 seconds, rest between exercises is 3-4 minutes. -Remember your rest days are 3 and 7.

Hypertrophy Training Portion Phase Three Week Step

1 Day 2- Low

2

2

Day 2- Medium

Day 2- High

Incline Dumbbell press

50/12 3 sets

60/12 3 sets

70/8 4 sets

Supine DB Flys

50/12 3 sets

60/12 3 sets

70/8 4 sets

Bent over Barbell Rows

50/12 3 sets

60/12 3 sets

70/8 4 sets

Seated Incline Row

50/12 3 sets

60/12 3 sets

70/8 4 sets

Reverse Grip Tricep Ext

50/12 3 sets

60/12 3 sets

70/8 4 sets

Reverse Grip Straight Bar Curls

50/12 3 sets

60/12 3 sets

70/8 4 sets

Week

1

2

3

Step

Day 6 Low

Day 6 Medium

Day 6 High

Smith Machine Squats

50/12 3 Sets

60/12 3 Sets

70/8 4 Sets

Barbell Lunges

50/12 3 Sets

60/12 3 Sets

70/8 4 Sets

Seated Hamstring Curls

50/12 3 Sets

60/12 3 Sets

70/8 4 Sets

Standing Side Laterals DB Standing Barbell Press

50/12 3 Sets

60/12 3 Sets

70/8 4 Sets

50/12 3 Sets

60/12 3 Sets

70/8 4 Sets

50/12 3 Sets

60/12 3 Sets

70/8 4 Sets

Upright Row

Maximum Strength Phase 6 Weeks Phase Four

-this is the stage where you should see great results in muscle and strength gain. -lifts are to be done as in the Hypertrophy stage. -the rest period between lifts and exercises should be 3-5 minutes, your last lift should be as good as your first. -this program is done 3 times a week to allow for proper rest time. -repeat this program every 3 weeks, after 6 weeks take a week off -DO NOT LIFT BEFORE THE 3 MINUTE REST PERIOD WHEN LIFTING OVER 80% OF YOUR MAX EVEN IF YOU FEEL LIKE IT, YOU HAVE TO ALLOW YOUR CENTRAL NERVOUS SYSTEM TIME TO RECOVER Week

1

2

3

Steps

Low

Medium

High

Days Squats Bench Press Chest Pull-downs Dead Lift Standing Barbell Press T-Bar Row

1 70/8 3 sets 70/8 3 sets 70/8 3 sets 70/8 3 sets 70/8 3 sets 70/8 3 sets

3 75/8 4 sets 75/8 4 sets 75/8 4 sets 75/8 4 sets 75/8 4 sets 75/8 4 sets

5 75/8 4 sets 75/8 4sets 75/8 4sets 75/8 4 sets 75/8 4 sets 75/8 4 sets

1 80/6 4 sets 80/6 4 sets 80/6 4 sets 80/6 4 sets 80/6 4 sets 80/6 4 sets

3 80/6 4sets 80/6 4 sets 80/6 4sets 80/6 4 sets 80/6 4 sets 80/6 4 sets

5 80/6 3 sets 80/6 3 sets 80/6 3 sets 80/6 3 sets 80/6 3 sets 80/6 3 sets

1 90/3 4 sets 90/3 4 sets 90/3 4 sets 90/3 4 sets 90/3 4 sets 90/3 4 sets

3 90/3 4 sets 90/3 4 sets 90/3 4 sets 90/3 4 sets 90/3 4 sets 90/3 4 sets

5 90/3 4 sets 90/3 4 sets 90/3 4 sets 90/3 4 sets 90/3 4 sets 90/3 4 sets