You learn a lot about yourself through training that can help you in other areas of your life. Trainees who make the mistake of compartmentalizing their training lives from the rest of their lives miss out on these lessons. We learn the power of discipline, perseverance, patience, and hard work from training.
Carry over these skills into your business or job, and you'll benefit tremendously. If you're strong in the gym but weak in your personal and professional life, then you're weak overall. Carry over what you've learned from effective training to other areas of your life and you'll experience the full benefits of training.
Rule 6: Layoffs and restoration are critical We live in a workaholic society, in which we think that more is better across the board. We feel it's critical to work longer hours to get ahead and make more money, thinking that we will be much happier only to want more after we make more.
Many serious trainees take this workaholic mentality into the training realm, not only training far too often, but also not recovering enough. The idea of taking an entire week off would be unthinkable to them. Regardless, training must be balanced with adequate recovery. Reg believed that layoffs are important to build up reserves, and to allow the body to rest. Moreover, when you take some time away from training you can't wait to get back at it and have a renewed enthusiasm to push forward.
Just as it is beneficial to take time off from work and enjoy a vacation it is critical to take a training vacation periodically. When you take a layoff, don't even think about training. Immerse yourself in other activities and enjoy the time away from working out. Don't read training books and magazines all day and analyze your workouts.
A mental break is just as important as a physical break. Get a relaxation massage at the beginning of your layoff. Many trainees always ask for a deep tissue massage no matter what, but this generic approach isn't the way to go.
Find a high quality bodyworker who can give you a personalized massage based on the state you're in. He or she will know what you need. Rule 7: Start reaping the benefits of the 5x5 program Most people think they know all about the 5x5 program, Reg's favorite strategy for packing on strength and size.
Just pick a weight and use it for five sets. When you can do five reps on all five sets, add weight. Don't increase the weight until you can do five reps for all five sets. This allows for a gradual progression and an avoidance of burning out.
Simple, right? Yes, but this isn't the 5x5 version that Reg used and recommended. In Reg's 5x5 program, the first two sets are warm-ups, and the last three are the primary work sets.
For example, if you're using pounds for the primary sets on the military press, it would look like this: x 5, x 5, x 3 x 5. When you can use pounds for the last three sets of five, increase the poundage by five pounds on all five sets to take it to x 5, x 5, x 3x5. Reg referred to the three primary sets as the stabilizer sets. When you can do a given weight for three sets of five, you've locked that weight in, and are ready to move up. You can start with lighter weights for the first two warm-up sets, but make sure the poundage jumps from the first to the second set and from the second to the third set are the same.
The first two sets are confidence-builders. Thus, if you feel tired on the first confidence-building sets, do one or two more to build up reassurance to attack the three primary sets. Unlike many of today's bodybuilders that take very short breaks in between each set, Reg recommended minute breaks to recover fully from each set.
Also, focus on using as much weight as possible for each set, to acquire the greatest return on your effort. Reg Park-Inspired 5x5 Programs Option 1: Two sessions per week, for busy people or trainees with poor recovery Monday Hyperextensions 3x10 one minute breaks A1 Standing barbell military press 5x5 A2 Barbell bent-over row 5x5 Take two-minute breaks in between each set of A1 and A2.
Go back and forth until all of the sets have been completed. Barbell squat 5x5 three minute breaks in between each set Thursday Hyperextensions 3x10 one minute breaks A1 Weighted dip 5x5 A2 Weighted pull-up 5x5 Take two-minute breaks in between each set of A1 and A2.
Barbell deadlift 5x5 three minute breaks in between each set. Option 2: three sessions per week, for trainees who have more time and adequate recovery Monday Hyperextensions 3x10 one minute breaks. A1 Standing barbell military press 5x5 A2 Barbell bent-over row 5x5 Take two-minute breaks in between each set of A1 and A2. Barbell squat 5x5 three minute breaks in between each set Wednesday Hyperextensions 3x10 one minute breaks A1 Weighted dip 5x5 A2 Weighted pull-up 5x5 Take two-minute breaks in between each set of A1 and A2.
Repeat until all of the sets have been completed. Barbell deadlift 5x5 three minute breaks in between each set Friday Hyperextensions 3x10 one minute breaks A1 Incline barbell press 5x5 A2 Dumbbell renegade row 5x5 Take two-minute breaks in between each set of A1 and A2. Barbell squat 5x5 three minute breaks in between each set. Option 3: 3x per week for advanced trainees who have great recovery abilities Monday Hyperextensions 3x10 one minute breaks Barbell military press 5x5 Weighted pull-ups 5x5 Barbell squat 5x5 Romanian deadlift 5x5 Barbell curl 2x5 Close-grip bench press 2x5 Calf raise 3x Wednesday Hyperextensions 3x10 one minute breaks Bench press 5x5 Barbell bent-over row 5x5 Power clean 5x3 Barbell deadlift 5x5 Dumbbell curl 2x5 Weighted dip 2x5 Calf Raise 3x12 Friday Hyperextensions 3x10 one minute breaks Dumbbell clean and press 5x5 Weighted pull-up 5x5 Barbell squat 5x5 Dumbbell lunge 5x5 Barbell curl 2x5 Close-grip bench press 2x5 Calf raise 3x12 Take one-minute breaks in between each exercise and three-minute breaks in between each set.
Also, check out the official Reg Park website. About the author Mike Mahler is a strength coach and fitness information provider based in Las Vegas. Sign up for his free online fitness magazine at his website. Open navigation menu. Close suggestions Search Search. User Settings. Skip carousel.
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Popular in Science. Marathi Dhingana. Nirav Thakkar. Johb Caballero. Akshay Maineax. Prateek Negi. Martu Gutierrez. I have a question: after Phase 3, can I repeat the 3 phases over and over again while adding some variations? As a person that has been training for the past 35 years and has been a competitive power lifter it was great to see an original program that has some great progressive phases. Although I have arthritis in my hips and knees I am still enjoying this program I will be putting it into action fully once I get my diet in order over the next few weeks and I believe that this will help me achieve what I require from my body for strength and lean muscle mass.
Yes, in fact this will only help with lean muscle gains, as well as overall strength and flexibility. The beauty of full-body routines is that 3 x per week gives you plenty of time to rest and recharge for the next session.
As I mention, the best way to tackle this heavy workload in Phase 3 is to either split the workout into two smaller sessions follow up a heavier session with a lighter workout the next day using some of the more isolation exercises or reduce the sets from 5 to 3 on some of the later, less important exercises barbell curl etc.
I have never been able to bench, squat and deadlift such high weights, I really love this routine. Since more exercises are coming for those muscle groups and less rest, should I lower the weight a bit when I start at phase 2? If you feel like you are getting stronger and have more left in the tank, keep adding weight to the bar! I would always recommend completing the routine as it is laid out here, otherwise it kinda defeats the notion of progressive overload. Also I recently completed a 12 week Shelko routine and every time I did flat bench it was followed by dumbbell flys I see there are no flys here do I need to add some?
I would absolutely recommend swimming on recovery days — the perfect cardio to supplement an intense weightlifting routine as the low-impact nature of the sport will help with joint issues and niggles.
Lastly, flys are completely non-essential, but if you really want to add them in, you can do so by all means, just tag them in at the end. Reg was indeed a genetic freak — he was the second man in history and the first bodybuilder to bench lbs approx kg!
I have been lifting weights on and off and recently I am on to it continuously and I do lift heavy. Currently I am in the process of cutting weight, but soon I will be starting my bulking up routine.
That weight should be fine — if in doubt, always err with a lighter weight to avoid plateauing too soon. Also once I complete this routine I was thinking of trying 12 weeks GVT then back to this do you think that would be OK or would you go on too ? Take a few days off, relax, take it easy, up your food intake, and hit the gym again with renewed vigour.
Having a quick minute warm up before you hit the iron, in addition to the back extensions, should be adequate. Over this past year, just lifting in my garage and hap-hazardly jumping from routine to routine, I have managed the following 1RMs:. In your opinion, if I start off a little lighter and focus on my form, would this workout be good for me? I generally try to consume at least grams of protein a day with minutes of low impact cardio exercise bike times per week to keep from gaining anymore weight.
As far as cardio goes, I would also drop the low level work in favour of some more high intensity cardio to expedite fat loss, such as boxing bag work etc or sprints. By just being strict with your diet — as well as hitting all of those big compound lifts — you should be able to ward off any unwanted fat and keep muscle gains lean. Reg Park was a big advocate of not over-training, and working through Phase 1, as stipulated, leaves plenty in the tank for the following phases and allows lots of room form rest and recovery.
Split routines simply leave too much time between each key lift, which dramatically hinders progress and causes plateaus. The volume is much more manageable in terms of keeping the sessions shorter and avoiding injury and the workouts are more strength focused, allowing you to progress faster on the key lifts. Far from being unnecessary, starting with fewer exercises, just the key lifts in this case, at a lighter weight will allow you to build work special work capacity and a strong foundation for phases 2 and 3, while leaving plenty in the tank.
As mentioned in the article, Park was a big advocate of not training to failure all the time, rather progressive overload with a view to long-term results. I would like to ask you, these routines of 3 phases of Reg Park are the same routines that exist in his book? Alternatively, I would be starting at 70 for the first set then and for the working sets. I am a little confused by what you mean when you say that you split phase three into two smaller sessions:.
But remember this is just a guide — listen to your body and take as much or as little rest as you need to lift the weight that day. But, in the 3rd phase there is an extra exercise: military press standing barbell shoulder press , which is missing from your list of 3rd phase exercises. Workout A for Monday then switch to workout B on Tuesday followed by workout A on Wednesday then workout B and so on with the same alternate sessions to have the 3 days per week work out then rest on Sunday, or;.
I think I would be more comfortable with option 1 or 2 at least in my opinion based on my personal and work circumstances or should I strictly follow the SL schedule..
Read Save Women Men. Search the site Search. Posted on 30 Apr 5 min read. So, if you need help with the maths, that means the entire cycle will last about nine months. Henry Henry is the founder and editor of GymTalk. You may also like. Leave a Reply Cancel reply Your email address will not be published. Brandon Richey. This is an excellent article Henry. Once again great share, thanks for posting!
Henry Croft. Thanks for your comment and the kind words, Brandon. Greg Vinden. Thanks Greg. How are you supposed to increase the weights on this routine? As in, adding 2. Or should I only add weight once a week once I leave Phase 1?
Thanks for sharing this Henry. Hi Ashoke Not sure I understand your question? Great article Henry. I was wondering how appropriate this routine is for beginners? For example, less than 6 months? Hi Jack Thanks for dropping by!
Was this intentional or is there another part to this? Hi Thomas In the early phases, leaving out ab focus, like any other isolation and supplementary work, is entirely intentional. Hope that helps — let me know if you have any more questions! Is it safe to be deadlifting heavy three times a week?
Hope that helps — and good luck with your training! So I dig it yet… couple issues I have are: 1. Phase 3 would have me in the gym waaayyy too long. That is a lot of sets and exercises — is that necessary?
Could it be split up? Do you do the entire workout 3 times a week? Could get boring and repetitious but that could be good too just nice and simple 4. Are there answers some where and I missed it? Hi Dallas, thanks for dropping by.
To answer your questions: 1 As I mention at the end of the article, during the third phase I tend to either to split up the routine between 2 smaller sessions or drop down to 3 sets on some of the exercises. Joshua Lopez. Hi Joshua, thanks for reading and leaving a comment. No biceps work on Phase 2? Hi Nick While there are no arm isolation exercises in this phase, remember that all those big compound movements are going to be hitting your arms just as significantly, while also hitting a multitude of other muscle groups at the same time.
Hey there… By all these phases, do these 3 phases have to be completed in one day? Hi Conor, thanks for dropping by. Got it? Congratulations for your website! Reg Park is a true legend! Thank you very much. Hi Conrado, thanks for your comment. Give that a go! Hey Henry! Thanks a bunch for this post! Firstly, will the muscles I have already developed diminish or lose strength or size? Secondly, will this be good for me being that I already have some experience in the gym? Thanks a lot for this article it was great!
I do not know if you are a salesman, but you straight out sold me this workout! Hi Tristan, thanks for dropping by. Hope that helps — and let me know how you get on! Thanks for the reminders of proper old school training. Hi Frank, glad you enjoyed the article — hope you achieve your goals! What are your thoughts on this? And if you could post some other workout routines of Reg Park, that would be great!
Hi Luur. By that I mean, ensure you are getting enough food and sleep to handle your workload. Thanks for the answer. Is this routine only for beginners? Can intermediate lifters do this routine say for years in BB and see big gains? Or should they stick with other full-body intermediate programs? This is certainly not a routine just for beginners.
Hi John. Btw thank you for answering. Hi there. Also I work 1 week dayshift the next afternoon shift and this rotates.
Would the volume from phases 2 and 3 impact on the recovery stage? Hi Perry. You should have no trouble following this routine. And, remember, muscles grow when we rest, not when we train! Good luck buddy — and keep us posted on how you get on! Hi Henry, With regard to your suggestion of the phase 3 split, could you post the details of this? This routine looks ideal to add thickness, strength and size.
Thank you for posting it. Regards, Richard. Hi Richard. Hope that helps! Hi Henry, Thank you for posting this!
Right now I am on the last 2 weeks of phase 1. It is just what I needed for motivation! I had a question about switching to phase 2: Do I need to keep the weights for bench, squat and deadlift the same as in phase 1?
Right now I got a minute rest to complete those heavy lifts. Greetings from Belgium, Tommy. Hi Tommy! Brilliant to hear you are seeing some good results! My advice in situations like this would always be to listen to your body. YouTube is your friend:. Thank you… great blog.
Hi Bob. By all means try both and see which yields the best results. Or should all three be done in order? Hi Edward.
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