My Current Training Protocol
People often ask me, “Jon, why are you so strange?” I really don’t have an answer for that one. But I do have an answer for their second question: “Jon, how do you train when you are not doing 7 Minute Muscle Workouts?
Both of these are good questions… : )
First, be sure you’re on my 7 Minute Muscle pre-sale member list. I will be releasing the book in a month or so, and everyone on my list (it’s free to join…just click that blue link) will receive some special bonuses.
I’m excited about this book folks. It will totally change the way you think about training…or at least challenge it. Cool stuff.
However, like any other good training protocol, it is not a 365-day-per-year endeavor. You need to cycle in more traditional workouts.
With that in mind, here are two of my favorite bodypart splits and weekly workout routines. I alternate at 12-week intervals. Twelve weeks on my 3-day-per-week workout, hitting each muscle group with compound free weight movements only once in 10 days. Yep…it works. Don’t buy into the myth that you have to train a muscle group once every 4-7 days. Just look at my recent photos for proof. I’m hardly small. : )
The next twelve weeks involve hitting the muscle once every seven days on a 4-day split. After that, it’s back to 7 Minute Muscle protocols.
On both protocols, I hit about 10-12 sets per bodypart. I go for volume these days. I also am hitting calves every workout using various reps, ranging from 6 to 100 or more. My goal is to put two inches on these cows this year!
12-Week 3-Day Per Week Cycle
Monday
Chest, Biceps, Abs, Calves, Forearms
Wednesday
Legs, Calves, Traps
Friday
Delts, Triceps, Abs, Calves
Monday
Back, Calves
Repeat the first Monday’s workout the following Wednesday, and so-forth, so that you hit every bodypart once every 10 days or so. You will hit the minor parts indirectly, which is fine.
12-Week 4-Day Per Week Cycle
Monday
Chest, Biceps, Abs, Calves
Wednesday
Legs, Calves, Abs, Traps
Friday
Delts, Triceps, Abs
Saturday
Back, Calves
As you can tell, there’s not much difference between the 3-day and 4-day split. I include the fourth day primarily to burn more calories in the week.
Remember: this routine is for intermediate and/or advanced trainees. My 7 Minute Muscle protocols are used the remainder of the time, and are responsible for a lot of muscle density and mass. There will also be an in-home bodyweight version of 7 Minute Muscle when the book is released.
[jB]
Archived in 7 Minute Muscle.
This entry is tagged: 7 Minute Muscle, weight training
Comments (4)
Gary said:
Do you have any suggested routines for someone who used to train but is starting over after a 3 year layoff? I’m 54.
Posted on Apr 22, 2007 08:24 AM
Jon Benson said:
Gary;
The 3-day cycle with only 3-6 sets per muscle group would be ideal. After that cycle, move into the 7 Minute Muscle training.
Posted on Apr 22, 2007 09:14 AM
Greg said:
I signed up for 7MM info last year, did you keep requests from that long ago? ‘Cause I’ll still buy the book. Right now I’m using Bill Pearl (great stuff) but am looking for a change.
BTW, I had surgery last Monday and was out on the trail by Wednesday, and back in the gym on Friday. Still sore, but healing fast. I attribute a lot of my rapid recovery to the lessons learned from Fit Over 40—god, am I a suck-up or what?! But it’s true.
Posted on Apr 23, 2007 03:33 PM
Jon Benson said:
Greg;
The list is still good, yes.
Good luck on that recovery man! Keep us posted.
Posted on Apr 23, 2007 03:50 PM