Write-Up on The New York Method credit goes to All Pro as this is his stuff entirely.
ORINGALLY wirtten by ALL PRO
There are 3 core lifts. The 3 core lifts are bent over rows, flat bench barbell press and barbell back squat. You train the core lifts 3 times per week. The first week you do one work set of 5 reps and each week add one more set at the same weight. The middle work out tops out at 3 sets and the final work out stays at 1 set.
Do two warm up sets for ten reps each . The first set at 25% of your work set weight. The second set at 50% of your work set weight.
Week 1
Work out A , Work out B, Work out C
---1 x 5 -------1 x 5 -------1 x 5
Week 2
Work out A , Work out B, Work out C
---2 x 5 ------ 2 x 5 -------1 x 5
Week 3
Work out A , Work out B, Work out C
---3 x 5 ------- 3 x 5 ----- 1 x 5
Week 4
Work out A , Work out B, Work out C
---4 x 5 ------ 3 x 5 ------ 1 x 5
Week 5
Work out A , Work out B, Work out C
---5 x 5 ------ 3 x 5 ------ 1 x 5
If you run another 5 week cycle and you completed all 5 sets for all 5 reps then add 5% to the weight and do it again.
Power cleans are also on this program for 5 sets. The first set is a 10 rep warm up at 20% of your top set weight. The second set is a 5 rep warm up at 40% of your top set weight. The third set is 3 reps at 60% of your top set weight (SPEED). The forth set is 3 reps at 80% of your top set weight (SPEED). For work out "B" the 5th set is 10% less then you did on work out "A". For work out "C" the 5th set is 20% less then you did on work out "A"
There are seven one set exercises done on work out "C" only. The 7 lifts I use are over head barbell press, barbell arm curl, flat bench combination dumb bell press, calve press, leg extension, leg curl and stiff leg dead lift. On week one you do 1 x 8 and each week you increase by 1 rep so that on week 5 you are trying to get 1 x 12. You can add 1 set of pull overs, 1 set of pull ups and 1 set of weighted crunchs to this list.
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The second program is a four week peaking cycle. There are 3 core lifts. The 3 core lifts are bent over rows, flat bench barbell press and barbell back squat. You train the core lifts 3 times per week. Work out "A" is 3 x 10 same weight. Work out "B" is 2 x 5 same weight . Work out "C" is 1 x 3. For work out "A" do two warm up sets of 10 reps each. The first set at 25% of your work set weight and the second set at 50% of your work set weight. For Work out "B" do three warm up sets. The first one at 25% of your work set weight, the second warm up set at 50% of your work set weight and the third warm up set at 75% of your work set weight. For work out "C" you pyramid the weight for all five sets. The first set at 20% of your work set weight for 10 reps. The second set at 40% of your work set weight for 5 reps. The third set at 60% of your work set weight for 3 reps. The fourth set at 80% of your work set weight for 3 reps. The fifth set is a 3 rep max.
Work out A
1x10 at 25% of work sets, 1x10 at 50% of work sets, 3x10 at target weight. If you complete ALL of the reps increase the weight by 5% for your next workout.
Work out B
1x10 at 25% of work sets, 1x5 at 50% of work sets, 1x5 at 75% of work sets, 2x5 at target weight. If you complete ALL of the reps increase the weight by 5% for your next work out.
Work out C
1x10 at 20% of work set, 1x5 at 40% of work set, 1x3 at 60% of work set, 1x3 at 80% of work set, 1x3 at target weight. If you complete ALL of the reps increase the weight by 5% for your next work out.
Power cleans are also on this program for 5 sets. The first set is a 10 rep warm up at 20% of your top set weight. The second set is a 5 rep warm up at 40% of your top set weight. The third set is 3 reps at 60% of your top set weight. The forth set is 3 reps at 80% of your top set weight. For work out "B" the 5th set is 10% less then you did on work out "A". For work out "C" the 5th set is 20% less then you did on work out "A"
ORINGALLY wirtten by ALL PRO
Power Building 101I've put together two power building programs. They are based on Starr's routine and Soviet programing. The acclimation program is a five week cycle.
There are 3 core lifts. The 3 core lifts are bent over rows, flat bench barbell press and barbell back squat. You train the core lifts 3 times per week. The first week you do one work set of 5 reps and each week add one more set at the same weight. The middle work out tops out at 3 sets and the final work out stays at 1 set.
Do two warm up sets for ten reps each . The first set at 25% of your work set weight. The second set at 50% of your work set weight.
Week 1
Work out A , Work out B, Work out C
---1 x 5 -------1 x 5 -------1 x 5
Week 2
Work out A , Work out B, Work out C
---2 x 5 ------ 2 x 5 -------1 x 5
Week 3
Work out A , Work out B, Work out C
---3 x 5 ------- 3 x 5 ----- 1 x 5
Week 4
Work out A , Work out B, Work out C
---4 x 5 ------ 3 x 5 ------ 1 x 5
Week 5
Work out A , Work out B, Work out C
---5 x 5 ------ 3 x 5 ------ 1 x 5
If you run another 5 week cycle and you completed all 5 sets for all 5 reps then add 5% to the weight and do it again.
Power cleans are also on this program for 5 sets. The first set is a 10 rep warm up at 20% of your top set weight. The second set is a 5 rep warm up at 40% of your top set weight. The third set is 3 reps at 60% of your top set weight (SPEED). The forth set is 3 reps at 80% of your top set weight (SPEED). For work out "B" the 5th set is 10% less then you did on work out "A". For work out "C" the 5th set is 20% less then you did on work out "A"
There are seven one set exercises done on work out "C" only. The 7 lifts I use are over head barbell press, barbell arm curl, flat bench combination dumb bell press, calve press, leg extension, leg curl and stiff leg dead lift. On week one you do 1 x 8 and each week you increase by 1 rep so that on week 5 you are trying to get 1 x 12. You can add 1 set of pull overs, 1 set of pull ups and 1 set of weighted crunchs to this list.
__________________________________________________ _________________________________________________
The second program is a four week peaking cycle. There are 3 core lifts. The 3 core lifts are bent over rows, flat bench barbell press and barbell back squat. You train the core lifts 3 times per week. Work out "A" is 3 x 10 same weight. Work out "B" is 2 x 5 same weight . Work out "C" is 1 x 3. For work out "A" do two warm up sets of 10 reps each. The first set at 25% of your work set weight and the second set at 50% of your work set weight. For Work out "B" do three warm up sets. The first one at 25% of your work set weight, the second warm up set at 50% of your work set weight and the third warm up set at 75% of your work set weight. For work out "C" you pyramid the weight for all five sets. The first set at 20% of your work set weight for 10 reps. The second set at 40% of your work set weight for 5 reps. The third set at 60% of your work set weight for 3 reps. The fourth set at 80% of your work set weight for 3 reps. The fifth set is a 3 rep max.
Work out A
1x10 at 25% of work sets, 1x10 at 50% of work sets, 3x10 at target weight. If you complete ALL of the reps increase the weight by 5% for your next workout.
Work out B
1x10 at 25% of work sets, 1x5 at 50% of work sets, 1x5 at 75% of work sets, 2x5 at target weight. If you complete ALL of the reps increase the weight by 5% for your next work out.
Work out C
1x10 at 20% of work set, 1x5 at 40% of work set, 1x3 at 60% of work set, 1x3 at 80% of work set, 1x3 at target weight. If you complete ALL of the reps increase the weight by 5% for your next work out.
Power cleans are also on this program for 5 sets. The first set is a 10 rep warm up at 20% of your top set weight. The second set is a 5 rep warm up at 40% of your top set weight. The third set is 3 reps at 60% of your top set weight. The forth set is 3 reps at 80% of your top set weight. For work out "B" the 5th set is 10% less then you did on work out "A". For work out "C" the 5th set is 20% less then you did on work out "A"
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