Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
1 - 6 TRAINING PRINCIPLE, AND MY 2ND ADAPTATION OF IT
(1-3RM/6-9RM TRAINING PRINCIPLE).
Further to my original article/blog "1 - 6 TRAINING
PRINCIPLE, AND MY ADAPTATION OF IT (1-3RM/6-12RM TRAINING PRINCIPLE)", and
having fully tested the principle, I decided to make a small change to the second
set repetition range. Therefore, the new repetition ranges are 1-3RM/6-9RM.
This decrease of 3 repetitions enables greater resistances to be used and, as a
result, further increases in muscular hypertrophy and strength.
In keeping with the overload principle, I have also
changed the workouts for this adaptation (see below). The exercises are still
performed in supersets and the smaller muscle groups require performance of 2
sets of the higher repetition range (6-9RM).
BACK & TRICEPS
Sternum Chins Ups superset with EZ Bar Close Grip Presses
Suspension Trainer T,Y,I,W,Facepulls (1 of each = 1 repetition,
do 6 reps) superset with
Seated EZ Bar Overhead Tricep Extensions (2 x 6-9RM)
Close Grip Pull Ups superset with Decline Bench Dumbbell
Tricep Extensions (2 x 6-9RM)
CHEST & BICEPS
45 Degree Incline Bench Barbell Presses superset with
Incline Bench Dumbbell Bicep Curls (2 x 6-9RM)
30 Degree Incline Bench Barbell Presses superset with
Dumbbell Preacher Curls (supinated grip)
30 Degree Incline Bench Dumbbell Chest Flyes tripleset
with
30 Degree Incline Bench Dumbbell Presses tripleset with Close Grip Chin
Ups (2 x 6-9)
TRAPEZIUZ & SHOULDERS
Barbell Single Arm Shrugs (2 x 6-9RM) superset with
Dumbbell Lateral Raises (2 x 6-9RM)
EZ Bar Close Grip Upright Rows superset with Seated
Dumbbell Shoulder Press
Dumbbell Shrugs (2 x 6-9RM) superset with Dumbbell Prone Lateral
Raises (2 x 6-9RM)
TRICEPS & BICEPS
Seated Squat Rack Half Shoulder Press superset with
Seated Dumbbell Zottmann Curls
EZ Bar Lying Tricep Extensions (2 x 6-9RM) superset with
Dumbbell
Preacher Curls (neutral to supinated grip)
Raised Leg Bench Dips (to failure) superset with Dumbbell
Concentration Curls
LEGS & CALVES
Barbell Front Squats superset with Seated Barbell Soleus
Raises (2 x 10)
Barbell Deadlifts superset with Donkey Raises (2 x 50)
Barbell Good Mornings superset with Standing Barbell Calf
Raises (2 x 30)
Bulgarian Split Squats superset with Barbell Standing
Calf Raises (2 x 9 -12)
Barbell Romanian Deadlifts (2 x 6-9RM) superset with
Seated Barbell Soleus Raises (2 x 40)
