The Expert Page

The Page for the Advanced Weightlifter

The information on this page is for the expert bodybuilder or powerlifter who is looking for an added boost to their gains. Here you can find advanced routines, ways to top off your gains before you reach your plateau, and quick-fixes to common weightlifting problems.

Included on this page are sections on:

Quick-fixes
Topping-off
Routines

Quick-fixes

PROBLEM-When I perform an exercise, one muscle group is weaker than other muscle groups involved in the exercise. SOLUTION-Add an exercise to your workout that works the weak muscle group in an isolated manner until the weak group catches up to the rest of the muscle groups.
PROBLEM-One exercise is gaining rapidly while others are gaining at a snail's pace. SOLUTION-Continue to follow the routine until all exercises have reached a plateau. Just don't add weight to the fatigued muscle group.
Problem-I have been using a certain routine several times, and it isn't working like it used to. SOLUTION-Are you using a long enough rest interval (1-4 weeks)? Also try rotating 2 or 3 different routines because your body needs variety.

For a quick-fix to your own lifting problem, send me an e-mail at the address at the bottom of the page with "quick-fix" in the subject line and explain the problem to me. I will personally answer it ASAP.

Topping-off

This short routine will help you add a few extra pounds to your new max (Max at the time you start this routine).
It looks like this:

week	day 1	day 2
1	3x8-75%	2x6-83%
2	3x5-85%	2x4-87%
3	3x3-90%	2x2-90%
4	2x2-95%	2x1-100%
5	1x1-103%

3x8-75% means 3 sets of 8 reps at 75% of your 1RM.
Be sure to warm up before lifting.

Routines

Periodized Routine

week	% of 1RM	sets	reps	rest between sets
1	65	2	10	90 seconds
2	70	2	10	90 seconds
3	73	2	9	90 seconds
4	75	2	9	90 seconds
5	77	2	8	90 seconds
6	80	2	8	90 seconds
7	85	2	6	3 minutes
8	87	2	6	3 minutes
9	90	2	5	3 minutes
10	93	2	4	5 minutes
11	95	2	4	5 minutes
12	97	2	4	5 minutes
13	100	2	2	5 minutes
14	103	2	2	5 minutes
15	105	2	1	7 minutes
16	107	1	1

Hardgainer Routine

week	% of 1RM	sets	reps
1	60	2	6
2	63	2	6
3	66	2	6
4	70	2	6
5	72	2	6
6	74	2	6
7	76	2	6
8	79	2	6
9	81	2	6
10	82	2	6
11	83	2	6
12	84	2	6
13	85	2	6
14	86	2	6
15	86.5	2	6
16	87	2	6
17	87.5	2	6

If you have any questions, comments, compliments, or complaints, e-mail me at frank416@Megsinet.net, and I will answer them ASAP.