Simple Training, Strong Results
by Krista Schaus (posted on NaturalStrength.com March 2001)
My training program is simple, yet effective. I have been on this type of workout regiment for over a year now and the results have amazed me.
This is a program that any woman can follow and any woman can see impressive results with. I vary the program depending on my goals and alter it to focus on my current weaknesses, but this is the basic program:
Day 1 - Sunday (big lift day)
Bench
1-2 warm up sets of 10 reps - a warm up, so it is not work,
working sets 3x5 adding 5 lbs weekly
When I max out on 3x5 I drop to 5, 3, 1 also adding 5 lbs a week working up to a max single. After I max out at my single I go back to 3 sets of 8, 5's or 7, 4, 1 depending on my goals and time allotted.
Squat
Same as Bench Press progression, but I always do 2 warm up sets of
10 and maybe one middle warmup set of 3 so I don't have a big jump
in weight from my warm up to my working set.
Working set is 3x5 adding 5 lbs a week, same as bench. When I max out on 5's, drop to 5, 3, 1 and before contest it is 5, 1, 1 then 3, 1, 1 and so on.
Nothing is really set in stone. If I feel strong one day I may do more singles or add 5 lbs more than planned.
Deadlift
Same progression. Warm up 1 set of 10 at 135, then 3x5 adding 5-10 lbs a week
depending on what weight I start at. I always do a single
at the end of my sets. I don't use any gear until I get into heavier
weights, then I add a belt.
Stetch, stretch and stretch some more.
Day 2 - Wednesay (Assistance Work)
Bench
Same as day 1. If my shoulder is feeling weak or tired (old
rotator injury) then I drop bench press on Wednesdays altogether. Sometimes
I will take out any straight bar pressing exercises and only
do weighted dips which I just love. I find that I can transfer tains
made into dips and apply them to benching. My bench doesn't suffer at
all.
Close Grip Bench
3x10 adding 5 lbs a week.
If my shoulder is fried I chose a different exercise that focuses on tris (dips, lying BB extension, overhead DB extensions, pushdowns)
Bicep Curls
3x10 at max weight possible with perfect form. I have rather weak
biceps. So these are suited to my weakness.
Plate Front Raises
3x10 at max weight. Rear Delt/Rotator Cuff Workv Squats
Same as Day 1
Box Deadlifts
Off a 2" Box
50-60% of max
Weighted Abs
Stretch, Stretch, Stretch
I have been very happy with the results of this type of training. Two days a week is more than enough for me. After Sunday, there is no way I could workout any earlier than Wednesday. Every area of my body that I wanted to grow, has (legs, arms, back) and every area that I wanted to shrink has (hips, thighs, butt)...although my waist has gotten bigger from deadlifting, a mere 1/2 and inch. I can deal with a 26" waist rather than 25.5".
In addition my body fat has decreased from 24.9% to 20% last time I got it tested, although I don't really care about BF anymore. I can tell by looking in the mirror where I am at.
Overall my weight has stayed almost the same. I have gained likely 2-4 lbs of muscle. Best of all I have never been stronger and still have great gains to make.
DE Coaching Team
Krista Schaus PICP CPT
Ontario CANADA
krista@definingedge.ca
Kate Kline PICP CFT
Arizona USA
kate@definingedge.ca
DE Client Services
Upcoming Events:
Where you can find the Defining Edge team or athletes
- Janary 2010 - Strength & Beauty "Next Level" (Milton, ON)
- January 2010 - Ontario Powerlifting Provincials (St. Catharines, ON)
- March 2010 - Arnold Amateur Bodybuilding Championship (Columbus, OH)
- April 2010 - Canadian Powerlifting Nationals (Quebec City, QU)
- April 2010 - CFBB Canadian Natural Physique Championships (Laval, QU)