Train The PJ Way: Top 5 Old School Lifting Programs

Training the PJ Way is more than just going to the gym or lifting in your garage or basement at home.

The best lifting plans are based on the success of solid programs from the past.

Quite simply, nothing gets you stronger than lifting heavy stuff and lifting it again.

Today, in a Throwback Thursday kind of way, we'll cover 5 unique old-school programs that many people still follow today. 

Perhaps you didn't even know the program you are currently doing has some roots from decades ago.

Take a trip in the DeLorean (for you Back to the Future fans) and take a look at some historic programs that laid a strong foundation for the iron game throughout the years.

(All links will go to SuperStrengthTraining.com, which has a great collection of over 70 titles from the past and present.)

#5: Progressive Resistance Exercise, by DeLorme & Watkins
PRE is a key, landmark training protocol that many see as a true foundation builder. If you've done programs such as 3 sets of 10 for each exercise, the roots of that basic program come from here. Starting out as a key program to follow in physical therapy of injured soldiers, PRE was published in 1951 and it's importance in fitness history is often overlooked.

#4: The Truth About Weight Lifting, by Alan Calvert
This book is so old-school, it was printed over 100 years ago!  It covers training with dumbbells, barbells and even kettlebells (yes, they existed back then, too!) A great read if you're a history nut, and some classic timeless advice that still rings true today.

#3: The York Barbell and Dumbbell System of Training
Created by Bob Hoffman, a true leader in the health and fitness iron game, Hoffman was owner of York Barbell and trained many of the strongest men in the 20th century. This package of 6 courses that used to be sold by Hoffman through his Strength & Health magazines is still a solid system to follow.  A true classic program that built strength on heavy lifting, eggs, and steak and steak and eggs.

#2: Training for Power by Reg Park
Created as an advanced version of #1, Training for Power was the next step to the true classic program that #1 is, and is still followed strongly today by veteran lifters who swear by it.  After reading #1, definitely get this one as a sequel!  Reg Park was the first bodybuilder and 2nd man in history to bench 500 pounds, so if you're looking for strength, Reg Park delivered it back then.

#1: Strength & Bulk Training For Weight Lifters and Body Builders by Reg Park
This program is still talked about in training circles and can be found in 100's of 'variations' online. Often imitated, but hard to duplicate its impact on the strength training world.
Commonly called "The 5x5 Program", it became a ground-breaking plan that laid a true foundation for many who were raised in the physical culture movement in the 1950's, 60's, and 70's. Bits of this program still linger around today and some people probably don't even know they are following something that's very close to this program. 
The basis of using complex lifts like squats, deadlifts, bench press, military press, and more exercises that recruit the most muscle, a lot of that advice has roots from this book.  Another reason this program is still looked at as a true classic results producer? Arnold looked up to Reg Park as inspiration, and look what happened with Arnold.  Yes, THAT Arnold.

Honorable Mention:  The Program That Never Left The Weight Room

No matter what gym I've been in, I have always found THIS one program with a handy-dandy 1RM chart to help you out in getting the right weight and reps for each set.  I have yet to find the true origins of this plan, but strength coaches swear by it.  As one strength coach told me, "I don't know who made this program, but damn if it doesn't work every single time."  You can get this program here on Kindle for only 99 cents in the "Just The Workouts" guide, and don't forget to check out "Just the Chart" for your Kindle too, where you can simply tap on your 1RM weight in the table of contents and get all your phases, weights, and reps laid out for you in one tap of our screen.  Yep, this classic program is easy to read on your phone that you keep tweeting workout selfies with. So, put your phone to good use and get this quick to read guide, and the chart guide too, for less than the price of a Mountain Dew.

Train The PJ Way
PJ Wimpleton
------------------------
Coach Rick Karboviak
http://asapworkouts.com

Train The PJ Way: Wimpleton Wednesday

Hey Hey, It's Wimpleton Wednesday!

 Wednesday means Leg Day!

 We'll once again go heavy and low reps on the Squat, DL and LP.  Little bit higher reps on the Leg Curls and Calf Raises this time.

IYBPB50#, Week 5, Day 2
Squats or Deadlifts: 3 x 5
Leg Press: 3 x 5
Leg Curls: 3 x 12
Calf Raises: 3 x 12

 If you're afraid of CrossFit, then you might as well do the other program that people were doing well before that style became popular.

SortaFit!

You can't go wrong with SortaFit, because on some level, you're at least getting a little bit more fit.
It's okay if you're a part of the 80% of people trying to be the 20% who are fit.
It's all a part of the journey.

Grab this sweet shirt today at PJ's Fitness Shop!

Today's Fitness Tip is answering the question: How many days should I lift per week?

Yesterday, Today, and Tomorrow is a good plan, but not really the answer you might be looking for.

2 to 3 total body workouts per week is a solid plan. 

Some like to split up lifting plans into upper body and lower body, and alternate them for 2 to 3 cycles (4 to 6 days). 

An example might be: Upper Monday, Lower Tuesday, Rest Wednesday, Upper Thursday, Lower Friday, Rest over the weekend.

Or, Total Body on Mon, Wed, Fri, or Tues/Thurs/Sat, some like Sun/Tues/Thurs with breaks on Fri/Sat due to weekend activities.

There is no perfect answer, but the perfect answer is what works the best with your schedule and helps you keep up with training consistently.

You can find a consistent plan with some Kindle guides at http://tinyurl.com/rkofp

Keep training hard!

Train The PJ Way
PJ Wimpleton
----------------
Coach Rick Karboviak
http://asapworkouts.com

Train The PJ Way: Affilate Spotlight - The Achievable Body - 7 Day Fat Loss Plan

In today's Affiliate Spotlight, we'll discuss The Achievable Body by Mike Whitfield.

7-Day DOABLE Fat Loss Plan
Unlike other “extreme” plans, today’s 7-day guide is actually doable. That’s why 98% of diets fail – because they aren’t doable, even for 7 days. They all require expensive ingredients, organic foods and exercises that destroy your joints.

Then you end up burned out and feeling guilty for not finishing.

That’s why you’ll love this 7-day plan Master CTT Mike Whitfield put together for his private clients. Not only has he helped thousands of men and women, including 6 Transformation Contest Winners (even with thousands voting), but he shed a little weight himself...
... as in 115 pounds!

 



Now you won’t lose 10 pounds in a week with this, OK? But you will feel and look leaner, while losing 3-5 pounds if you follow it. And it will be the jumpstart you need to stay on track. Here’s how it works...
1) Focus on Protein
Now the general guidelines are 1 gram for every pound you weigh, but that’s not really necessary. Simply aim for 70-120 grams of protein over 2-4 meals. (That’s right, you don’t have to eat 6 small meals a day!)

2) Enjoy Grains and Other Starches on the Days You Exercise
3 days (every other day), do a full body workout for 30 minutes and enjoy your starches immediately after. Stick to 1 serving (which is the size of your open hand).

3) Fill the Rest of Your Plate with Non-Starchy Veggies, HOWEVER...
Maybe you’re like me and think they are boring and tasteless. That’s why you can sauté’ a bunch at one time for the week in some olive oil, salt, pepper, garlic and whatever else to spruce them up. By the way, you can eat a salad with a store-bought low-cal dressing. It won’t kill you. And yes, you can have a few croutons for crying out loud.

4) Do NOT Punish Your Body. Instead, Do This...
Do 3 full body workouts with low-impact movements. Hit your legs first when you’re fresh, then hit your pulling and pushing muscles and finally your core. You can do this without equipment, too. Try for every other day.

5) Enjoy a Planned Cheat Meal
Yep. Other “extreme” plans don’t allow a single cheat, but this one is different. So on day 6 or 7, enjoy a reward meal (anything you want). The only rule – stop eating once you’re 80% full.

The MOST IMPORTANT thing you can do after this 7-day plan? 
Transition into a long-term approach that is actually achievable and gets you results consistently week after week.

Now if you love eating carbs (like Mike does), then you can see what Mike did for a very special client of his named Lori.

He mapped out a plan that let her cheat 4 TIMES every week, and she still lost 2-3 pounds every week...
... until she was satisfied with her 66-pound weight loss.

It’s called “The Achievable Body”.

If having more reward meals than a single cheat day while not destroying your joints sound good to you...
This is how to lose 2-3 pounds a week while enjoying whatever you want all weekend long

Check out The Achievable Body plan today!

http://tinyurl.com/wscab

Train The PJ Way
PJ Wimpleton
-------------------
Coach Rick Karboviak
http://asapworkouts.com

Rick is an affiliate of The Achievable Body.

Train The PJ Way Newsletter: Muscle Monday

Good Monday To You, Wimpleton Warriors!

It's International Bench Press Day in the gyms across the world.  Let's have some fun with another IYBPB50# Workout!  Today, it is Week 5, Day 1.


Week 5, Day 1
Bench Press: 2 x 5 @ 90%, 2 x 2 @ 100%, 1 x Failure @ 100%
DB Bench Press: 3 x 8
Side Raises: 3 x 8
Lying Tricep Extensions: 3 x 8
Pulldowns: 3 x 8
Barbell Rows: 3 x 8
DB Curls: 3 x 8

Monday's are usually a day in the gym were everyone infiltrates the place, because they feel guilty about a weekend of too much this, too much that.

Well, some people just love working out a lot too. Sometimes they love it...a lot.

 

If you're a person who loves to lift, and lift again, you need this sweet shirt!

Grab it here!

 

Fitness Tip: Working Out Twice A Day

 

Sometimes people just want to keep working out for a long time, but time is a crunch in the morning and also in the evening.  Not everyone has 2 hours to kill, but maybe 20-30 minutes in the morning and an hour at night.

 

Try to split your routines up with cardio in the shorter time frames, and lifting in the longer ones.

Some people love a morning run or ride, others despise it.  If you hate it, then just reverse it:  Do a brief lifting session in the morning and a longer cardio at night if that works. 

 

A run or ride for me works great during the winter and spring in the mornings.  Summer has me enjoying the evening rides for a longer time, so I'll lift in the mornings and ride in the evenings.  Seasons and where you live can make a difference on your choices, as well as the place you primarily work out, such as at home or the gym.

 

If you choose to lift twice a day, try to split it up into upper body in one, lower body for the other.

 

Nevertheless, if you're up for 2x/day workouts, its fine to split them up. 

 

Train the PJ Way!
PJ Wimpleton

------------------

Coach Rick Karboviak

http://asapworkouts.com 

Train The PJ Way Newsletter: Fitness Friday

Hey Hey, it's Fitness Friday!

Make sure you get in your curls today.  It is Friday, you know!

We're now to Week 4, Day 3 of the IYBPB50# workout:

IYBPB50#, Week 4, Day 3

Bench Press: 2 x 3 @ 95%, 2 x 1 @ 105%, 1 x 115% for one Negative rep (use spotter!)
Bar Dips: 3 x 8
Lat Pulldowns 3 x 8
1 Arm DB Rows 3 x 8 per side
DB Curls 3 x 8

Got time for a little finisher?
Stability Ball Ab Crunches: 3 minutes of 20s work, 10s rest

I'm hoping by now that you've been attacking the IYBPB50# program. 

A great shirt to wear while benching (it may increase your bench, who knows?) is the #WHYBY? shirt from PJ's Fitness Shop!

Order your shirt today!

 

Today's little fitness tip is getting in some cardio when you really don't want to do cardio.

 

Want a good substitution?

 

Kettlebell Swings for 10 minutes to 15 minutes.  Not doing them straight for that long, but doing a series of high rep sets between those times.  100 swings usually takes 2:40-3:00 to do for total time.

If you did a set of 100 every 4 minutes, you will get 300 in under 12 minutes of time.  If you need more rest, take it.  For those new to it, a 1:1 work/rest ratio might be better for you.  Rest less when you feel you are getting used to the feel of kettlebell swings.

 

Many people do a Kettlebell Swing Challenge in January, aiming for 10,000 Swings within the month. Check out Just Swing It! or Kettlebell XL for a more advanced routine at http://tinyurl.com/rkofp

 

Enjoy your weekend!  If its too cold for you and you need to read something, check out the guides on Kindle at http://tinyurl.com/rkofp

 

Train The PJ Way

PJ Wimpleton

----------------

Coach Rick Karboviak

http://asapworkouts.com



Train The PJ Way: Newbie To The Gym? Here are the Real Rules

It's the most wonderful time of the year...for fitness centers.

This is the craziest time with people who now join the gym (again) and swear that this year, yes, THIS year, they will finally get it and get after their exercise goals to lose weight, trim up, gain muscle, etc. 

If you're a newbie to the gym scene, PJ's got some basic rules to follow:

1. If you're not sure how to use a machine, ask!  Otherwise you'll look like a future YouTube Gym-Fail Video.  Be careful, everyone's got a phone in the fitness center now. I don't want to see you end up as a meme.

2. Clean up after yourself.  If you're sweaty and leave a bunch of it on a bench, don't leave it for the next person.  That's what the towels are for.  A lot of places even have disinfectant sprays to clean things up. 

3. Put your weights away. From plates to dumbbells, dang it people, put them back where you found them.  Do NOT be THAT guy. Women aren't immune to this either, put your weights away too, ladies.

4. Respect the space of others in the room or workout space, especially near the dumbbell racks. People need room for certain movements, so give them the space.

5. Don't let me catch you curling in the squat rack.  This is a no-no. Squat racks are for Squats.  So knock that off.

6. Some people may toot away while on a treadmill.  Try not to be that person. 

7. If the treadmills are full, go to the bikes.  Or go do some KB swings.  You'll thank me.

8. Don't try to copy an exercise from a magazine that has like 3-4 movements combined.  Yeah, they are fine for circuit type exercises, but don't get caught into doing too many of them.  If you want to get tired in a hurry, lift heavy deadlifts.  Don't think you have to get there by doing 20 squat-curl-presses in a row. 

9. Going along with #8, don't think that you have to follow another person's program, just because you'll think you'll look exactly like them if you do their program.  Doing Arnold's program won't make you look like Arnold.  You'll probably get stronger, but you won't be a carbon copy of Arnold.

10. If you need some guidance, get a good trainer.  They'll hopefully set you up on a progressive plan that goes from 'breaking you in' to "I can do more now" and "Gee, I'm really getting in the habit of working out for a change". 

Here's to a solid start to 2018!

Train The PJ Way
PJ Wimpleton

------------
Coach Rick Karboviak
http://asapworkouts.com

Train The PJ Way Newsletter: Wimpleton Wednesday

Hey Hey, It's Wimpleton Wednesday!

Bench, Squat, Curl....
Monday was Bench,
Today is Squat!

No, not jack squat, but Leg Day!

We'll change it up a bit today, go heavy and low reps on the Squat, DL and LP.  Little bit higher reps on the Leg Curls and Calf Raises this time.

IYBPB50#, Week 4, Day 2
Squats or Deadlifts: 3 x 5
Leg Press: 3 x 5
Leg Curls: 3 x 12
Calf Raises: 3 x 12

It is January 3rd, which means that 80% of people who set New Years goals are barely into them.

Except you, because you're committed and not like those 80% of people who love to start and stop things all the time.

I've been training the "80%" to become the "20%" who actually do things.  So, hey, yeah, you're on the right track.

It's simple to stay on the right track when you stick to a solid plan, like 3 days a week:

 

Yesterday, Today, and Tomorrow is the easiest lifting plan to stick to!

 

 

Today's little fitness tip has to do with a little food prep secret.

 

Want to cook eggs very quickly?  Set up a waffle iron!

 

Whip up two medium eggs, pour them into your waffle iron, and boom, in a couple of minutes you have waffle-ized eggs and not a whole lot of time wasted in prepping them. Use some non-stick spray on your iron before you pour the eggs into it.

 

 

Did you check out Workout Finishers yet?  Add these at the end of your workouts and really give your efforts a boost.

 

Workout Finishers 2.0

 

Train The PJ Way!

PJ Wimpleton

--------------

Coach Rick Karboviak

http://asapworkouts.com