Fitness: Time to get even with fitness plan

Last updated 16:54, Friday, 21 March 2008

WELCOME to Part 2 of my 16 week programme that will make you bigger and stronger than before.

We discussed the odd numbered weeks last week and what that will contain. Now we enter the even numbered weeks and something completely different.

We have six rules on these even numbered weeks. Have a look below:

Three 20 minute cardio sessions

Train six times

The use of different setting techniques to maximise potential

Have a core day

Maximum reps are 8

Maximum sets are 4

Rule 3 might interest a lot of you. The odd-numbered weeks are quite limited in its structure: straight setting is the main technique applied and heavy weight principles are needed. Different setting techniques are the backbone of muscle development in anyone who wants to gain a lot of muscle. Simply put, it fatigues the muscle ensuring maximum growth in rest. From drop setting to super sets, combinations to pyramids, whatever you may consider different, use it.

I’m using two different setting techniques in the even-numbered weeks. Drop setting and combinations will provide the backbone of this. Drop setting is probably the best technique to fatigue the muscle. It provides one other advantage and that’s cardiovascular work. You will find your heart rate regularly hitting the high intensity zones at certain points. Combinations provide you with fundamental training essentials, what are they you ask. Well how many of you look at the bicep as one muscle? Probably a good percentage of you do. Combinations are designed to target different parts of one muscle. A subtle change that makes all the difference.

Again we are training six times a week but only working one body part each day, with the exception of arms where the bicep and triceps are considered two body parts. Unlike in our odd-numbered weeks where six reps are maximum, eight reps should be the target in the even numbered weeks. When performing drop setting consider your first drop set as one set and perform this three times. When performing combinations treat the first combination as one set and performs four sets.

The cardio is an important aspect of even- numbered weeks. Its intensity should be solely based on what you consider your aim. Remember we are looking to build muscle here so too much cardio can hinder that process. Twenty minutes of interval training would be ideal, however I would recommend 20 minutes at a moderate intensity. Drop setting and combinations will increase your metabolic rate because of its high intense nature.

The weight is very important in these weeks. When performing drop sets you want to start with the heaviest weight first and work the weight down. The heaviest weight could be what you lifted in your odd numbered weeks but you are now looking to performing eight reps instead of six. Lift slightly lighter and work down from there. Here’s the programme for Weeks 2, 4, 6, 8, 10, 12, 14, 16:

n CHEST

3x8 Drop Set Dumbell Press

3x8 Drop Set Flat Bench Flyes

4x8 Incline Bench Press followed by Decline Press Ups

3x8 Drop Set Cable Crossovers

20 minutes cardio of your choice

n BACK

3x8 Drop Set Lat Pull Down

4x8 Dumbell Row followed by Seated Row

3x8 Drop Set Close Grip Pull Down

3x8 Drop Set Cable Row

n LEGS