Six Frameworks for
Productive Training Programs
is section is a revised and expanded version of the section
of the same name in .
. As far as training programs go, here are six frameworks to be used as start-
ing points. Each should be personalized by each individual according to the
advice given in this book. In keeping with the spirit of abbreviated training,
the routines are short and simple, and dominated by major exercises.. Abbreviated training is the most productive type of training for typical
drug-free trainees. e potential huge productivity of abbreviated training
rests on the brevity of its routines and its infrequent workout frequency
relative to conventional training methods. If you complicate the routines by
adding exercises and/or training days, you will dilute the effort given to each
set, increase the demands on your recovery ability, seriously risk overtrain-
ing, water down your enthusiasm for working out, and undermine if not
destroy the potential value of the routines. en you will be back at square
one—with a conventional routine that yields little or no growth for every-
one except the genetically gifted and drug-assisted.FRAMEWORK
Full-body-routine program
. is involves a single full-body routine that is performed only as often as
can be coped with, e.g., twice a week, or once every fourth, fifth, sixth or sev-
enth day. Because each workout is identical, the same exercises get trained
each workout. Here is an example of a full-body-routine program:General warmup
a. Squat
b. Parallel bar dip
c. Stiff-legged deadlift
d. Dumbbell press
e. Pulldown or pullup
f. Barbell curl
g. Calf work
h. Crunch situp
Cool down