The training routine I have used and have put people on. Per request

[bodyhard]

I am posting it here so I don't have to PM so many different people. I have used this form of split since 1980's whenever I got in a rut. I made this up with a training partner I had back then and I really do not care if some say they have heard it somewhere else, not my argument Do with it as you will.

The concept of LLMH is pretty simple and it is used when you are in a rut or trying to increase the weight on several exercises as oppose to one. It also keeps the muscle guessing and gives the joints and tendons a break as well. It also breaks the monotony.

I will use the bench starting at a weight of 100lbs as an example but you do it with any and all exercises.

L=Light at 15-20 reps M =Medium at 8-10 reps H=Heavy at 4-6 reps

You add weight after each week. In this example we are using increments of 5lbs. obviously this number will differ from exercise to exercise and person to person


You start with a LLMH, Double letters = two weeks One letter = one week

Bench: First 2 weeks Light 100lbs at 15-20 reps LL, 3rd week Medium 110lbs for 8-10 reps M, 4th week Heavy 120lbs for 4-6 reps H. Total 4 weeks.

You change the sequence and you start with medium so you will do MMHL but you up the weight by 5lbs, so Medium will now be 115lbs for 8-10 Heavy will be 125lbs for 4-6 and then Light would be 105lbs for 15-20 another four weeks,

Break down:

1st four weeks LLMH (L=100lbs 15-20r) (M=110lbs, 8-10r) (H=120lbs 4-6r)

2nd four weeks MMHL (M=115lbs 8-10r) (H=125lbs 4-6), (L=105lbs 15-20r)

3rd four weeks HHLM (H=130lbs 4-6r) (L=110lbs 15-20r) (M=120lbs 8-10r)

4th four weeks LLMH (L=115lbs 15-20r) (M=125lbs 8-10) (H=135lbs 4-6r)

5th four weeks MMHL (M=130lbs 8-10) (H=140lbs 4-6r) (L=120lbs 15-20r)

Total 20 weeks or 5 months.

If done correctly what was once considered heavy will become your light.

Starting weight 100lbs for Light15-20 reps/ 120lbs for Heavy 4-6 reps
Finishing weight 120lbs for Light 15-20 reps/140lbs for Heavy 4-6 reps

[newmexico123]

I am trying to get ready for a show in March and my trainer/nutritionist told me to up my reps to 10-12 - do you know what it is like to do 10-12 reps when you haven't done more than 3 reps in over ten years? and you have 20 reps on some of yours above - ah carumba!

[bodyhard]

Originally Posted by newmexico123

I am trying to get ready for a show in March and my trainer/nutritionist told me to up my reps to 10-12 - do you know what it is like to do 10-12 reps when you haven't done more than 3 reps in over ten years? and you have 20 reps on some of yours above - ah carumba!

awww poor baby

[muttytwist]

Thanks for the good info, was thinking of changing up. I'm gonning to try this starting nexxt week ( look for a journal to go along with it).

[BergMuscle]

Thanks for posting this. I'm always on the lookout for new ideas. I'm going to file this one for when I'm looking to make a change.
If/when I decide to try it I'll let you know it goes.

[user464444132bbg]

Thanks for posting this, BH. I'm gonna copy it and possibly try it this fall/winter. I hate doing 15-20 reps, but I do know it works to keep the body guessing.

[Arlecchino]

Originally Posted by newmexico123

I am trying to get ready for a show in March and my trainer/nutritionist told me to up my reps to 10-12 - do you know what it is like to do 10-12 reps when you haven't done more than 3 reps in over ten years? and you have 20 reps on some of yours above - ah carumba!

Try thinking of it as cardio.

[bodyhard]

Originally Posted by Fitnessfreak8

Thanks for posting this, BH. I'm gonna copy it and possibly try it this fall/winter. I hate doing 15-20 reps, but I do know it works to keep the body guessing.

You don't have to do 15-20 reps the numbers are not set in stone you could do 10 for light 6-8 for medium and 4-6 for heavy get my drift?

[bodyhard]

Originally Posted by BergMuscle

Thanks for posting this. I'm always on the lookout for new ideas. I'm going to file this one for when I'm looking to make a change.
If/when I decide to try it I'll let you know it goes.

I actually used this when I went from 225lbs on the bench to 315lbs

[user464444132bbg]

Originally Posted by bodyhard

You don't have to do 15-20 reps the numbers are not set in stone you could do 10 for light 6-8 for medium and 4-6 for heavy get my drift?

Yep, I get it.

[bodyhard]

Originally Posted by Fitnessfreak8

Yep, I get it.

OK just making sure..

[IronIc]

Thanks for the info John! Sounds like good torture to me

[WizardGlick]

Wow, sounds like a great concept! I'm currently trying to cut but once I'm down to the weight I want to be at I'm definitely trying this!

Thanks!!

[bodyhard]

Originally Posted by IronIc

Thanks for the info John! Sounds like good torture to me

ironic you know whats funny? Back then when I was putting this together I thought women should not lift weights and then on or about the 90's I put alot of my female clients on it and it helped them tremendously!

[bodyhard]

Originally Posted by chuckg1961

Wow, sounds like a great concept! I'm currently trying to cut but once I'm down to the weight I want to be at I'm definitely trying this!

Thanks!!

Yeah that is a flaw on it It was meant to help increase size and strength not weight loss

[user464444132bbg]

Originally Posted by bodyhard

ironic you know whats funny? Back then when I was putting this together I thought women should not lift weights and then on or about the 90's I put alot of my female clients on it and it helped them tremendously!

Why did you think women shouldn't lift weights?

[bodyhard]

Originally Posted by Fitnessfreak8

Why did you think women shouldn't lift weights?

I just thought it was a man thing and that women would get too muscular

[user464444132bbg]

Originally Posted by bodyhard

I just thought it was a man thing and that women would get too muscular

Ah I see. Glad we converted you.

[bodyhard]

Originally Posted by Fitnessfreak8

Ah I see. Glad we converted you.

Hey that was back in the 80's!

[farsscf]

Thank you for posting this up. I assume the weights are just an example?

[newmexico123]

Originally Posted by Arlecchino

Try thinking of it as cardio.

It is cardio!!!!!!!!!!!!!!

[justtryn]

Hey, John. Thanks for this post. I'm gonna print it and keep it as a possible routine for this Fall. From my reading, this is a routine where you hit each body part once a week?? Just checking.

Thanks

[bodyhard]

Originally Posted by farsscf

Thank you for posting this up. I assume the weights are just an example?

Umm yeah at least I hope there are not people here who feel 120lbs on the bench is heavy

[farsscf]

Originally Posted by bodyhard

Umm yeah at least I hope there are not people here who feel 120lbs on the bench is heavy

LOL, just clarifying, you know.

[IronIc]

Originally Posted by bodyhard

ironic you know whats funny? Back then when I was putting this together I thought women should not lift weights and then on or about the 90's I put alot of my female clients on it and it helped them tremendously!

LOL! I'm glad you finally saw the light

[IronIc]

Originally Posted by bodyhard

Umm yeah at least I hope there are not people here who feel 120lbs on the bench is heavy

[bodyhard]

Originally Posted by justtryn

Hey, John. Thanks for this post. I'm gonna print it and keep it as a possible routine for this Fall. From my reading, this is a routine where you hit each body part once a week?? Just checking.

Thanks

Yes sir! Each bodypart once a week, I did a deadlift routine starting at 225 for 10 reps as my light, 315 at 6 as my medium and 405 at 4 as my heavy and I got to 375 as my light and 495 as my heavy

[ChocoChick]

Originally Posted by bodyhard

Umm yeah at least I hope there are not people here who feel 120lbs on the bench is heavy

[bodyhard]

Originally Posted by ChocolateGirl

I meant the men Choco....honestly

[user464444132bbg]

Originally Posted by bodyhard

I meant the men Choco....honestly

LOL! I was taking offense to that as well. I'm almost to 120 though!