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A good rule to train
by is no more than four exercises per workout. So...
Max Effort SQ and DL
1 max effort exercise
1 exercise for your weak points
Reverse Hypers
Abs
[you will always do reverse hypers and abs, so
you only need to figure out the first two exercises]
Speed Squat and Deadlift
Day
Box squat
1 exercise for your weak area
Reverse hypers
Abs
[you will always do reverse hypers and abs, so
you only need to figure out the first two exercises]
Max Effort Bench
1 max effort exercise
1 or 2 tricep exercise [must always do some kind
of extension]
1 delt exercise [ presses sometimes, but mostly
rear delts (this is to keep internal/external rotation balance)]
you can also do reverse hypers light and abs
Speed bench
bench press
1 tricep exercise [some kind of extension]
very little delt work [ such as 2 sets side raises]
reverse hypers and abs (light)
Change your max effort every 2 or 3 weeks any more
is over kill. Also keep them in balance.
For example - don't do all arching exercises in
a row. Do one cycle of an arching movement then one cycle of a bending
movement.
I would also like to let people know his training
is for real. I train with him every workout and he knows his stuff better
than anybody I have ever meet. This is coming from somebody who grew up
in a weight room and entered my first powerlifting meet at age 12. I grew
up around the sport learning everything I could from who ever would talk
to me. I also have a
degree in exercise science and nutrition as well
as being a certified strength and conditioning specialist through the national
strength and conditioning association. I work as a personal trainer and
have done so since 1987. I point this out because in my quest to get strong
I have looked at every source I could find and nothing works better and
makes as much sense as Louie's program. If people would take time time
to do some serious research then they would see how much better their training
could be. As a side note, he has helped take my total from 1890 to
2150.
Here is a list of some of the books Louie's get his training methods from:
Supertraining by Mel Siff and Yuri V Verkhoshansky ( can get at strengthcoach.com)
Science of Sports Training by Thomas Kurz (can get through powersystems.com)
Science and Pratice of Strength Training by Vladimir M. Zatsiorsky (humankinetics.com)
The rest are from Sportivny Press Livonia, Michigan
Programming and Organization of Training by Yuri
V Verkhoshansky
The Training of the Weight Lifter by R.A. Roman
A Program of Multi-Year Training in Weightlifting
by A.S. Medvedyev
Fundamentals of Special Strength Training in Sport
by Yuri V. Verkoshansky
A System of Multi-Year Training in Weightlilfting
by A.S. Medvedyev
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