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Launchgasm
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This program has gotten results for 30 years and still continues to get excellent results
from bodybuilders, strength athletes, or those looking for better performance. There is
more to training than simply going into the gym, getting under a bar, and working hard
hoping to come back better. So by running this program one gets gains and learns at the
same time.
This program should be tailored to the experience level of the trainee. This version is
presented for the experienced lifter whos familiar with the core lifts and is beginning
periodization. For most people unfamiliar with this style of training, which is a lot more
taxing than doing a bunch of isolation work, its a good starting point. Some might find
that they can be more aggressive with the weights and load harder, some might need
more volume, some might find themselves doing really well in the volume phase and
realizing that a single factor program with more emphasis on frequency and the core lifts
is what might work best as significant strength increase during the initial phase would be
a good indicator that linear progress is still available but programming must be improved
(i.e. you dont need periodization, you need a good training program).
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NLS
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Volume Phase
Option 2: Pure
Deload
Weeks 1-4
Weeks 5-9
Weeks 5-6 or
Extended
Monday
Monday
Monday
Squat
55
33
33
Bench
15
13
33
Row
15
13
33
Wednesday
Wednesday
Wednesday or
Thursday
Squat
33 with 70% of
Monday
Deadlift
55
33
33
Military or
Incline
55
33
33
Pull-ups or
Chins
55
33
33
Friday
Friday
Squat
15
13
Bench
55
33
Row
55
33
Clarifying Examples
OLS
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The main point in this phase is the volume. Lower the weight if need be but get the sets
and reps in. If you fail on an exercise just carry the target weight forward into the next
week. Some people who are new to this might find it easier to run this phase for 6 weeks
starting much lighter and building slowly. If your working weights for the deadlift are 2x
bodyweight its probably a good idea to do lower the volume on that lift to 35 in this
phase.
The easiest way to set this up the first time is to put current personal records (PRs) in
week 3. Your 5 rep max (RM) can be calculated and just drop off a given percentage for
your 55RM (try 7.5% maybe) you get a week 3 figure for those lifts. Now back down to
week 1. A conservative number to start with might be 80% of your Week 3 PR lift then
split the difference for Week 2.
If you are really strong and jumps are large, you might need more weeks to ramp up.
What you dont want to do is start too high, you can always tack on another week but if
you start too high you blow the progression.
Week 4 lifts are a margin above week 3, maybe 5%. Plan it out but be flexible, adjust
where need be so that you culminate with the 2 final weeks. If that means starting lighter
and running for 6 weeks thats fine. If that means you thought 4 weeks was fine but you
were unexpectedly stronger (or got stronger during this phase) and need to add an extra
week to avoid a big jump, thats okay too.
Your first time through youll feel pretty beat up after the last week, thats okay. If you are
beat up entering the 2nd to last week, thats something to watch. Sometimes youll
encounter a performance deficit and not be able to set PRs (very common for advanced
athletes loading hard). You dont want to push it too hard and overdo it.
OPTION 1 Deload and Peak 33:
This option provides for deloading in the middle weeks and working toward new PRs in the
final weeks. This makes it a bit harder to handle, especially for first timers. You might
need a light week or two before moving back into another loading period.
Deloading Week 5:
On week 5 drop the Wednesday squat workout, begin using the Deloading/Intensity
set/rep scheme, and keep the weight the same as your last week in the Volume Phase.
In reality the whole intensity phase and this week are the same thing, I just break this
week out because there is no weight progression so in reality after the volume phase the
whole thing is deloading/intensity which for the purposes of this workout are synonymous.
Also my 3x per week layout tends to get pretty aggressive as many find themselves
fatigued again by the end so it kind of makes logical sense to break this period
separately. Largely semantics.
Intensification Phase Week 6-9:
Everything is the same principal except that you use 33 and 13 setting records on
week 8 and 9. No Wednesday squatting. Its important that you recover before getting into
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PLS
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QLS
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RLS
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