Life is really simple, but we insist on making it complicated. ~Confucius Great saying. The same about training. I can easily rephrase this saying. Training is really simple, but we insist on making it complicated. You may have noticed already that the simpler the program the more it will be effective. In fact, the most effective programs out there are the simplest ones. Ok, so what’s the point? And why the hell is Franco doing pull-ups in picture on the left? Well, I decided to make an experiment. Read on. Iron Addict’s Forum At first I’d like to tell you about . It’s totally amazing place. People there are intelligent and always ready to help. There you will find HUGE knowledge base on training, nutrition, restoration etc. People there are aware of almost everything. I’d like to thank them for what they are doing. Community is very strong and friendly at the same time. You can learn A LOT there. If you haven’t registered yet then don’t waste time. URL is . Iron Addict’s Simple PowerBased Routine Here’s the original routine by Iron Addict: “Here is a routine a LARGE percentage of the lifters here could make great gains doing. Monday Squat or box squat 2-3 x 5 Glute/Ham Raises or pullthroughs 3 x 10 Bent Row or Chest Supported row 4 x 6 Barbell or Dumbbell Curl 3 x 8 Calf Raises 3 x 15 Wednesday Bench Press or low board press 3 x 5, or 3 x 3 Incline Dumbbell Bench Press 4 x 8 Military or Dumbbell Shoulder Press 3 x 8 Skull Crushers 3 x 10 Ab work 3 x 10 Friday Deadlift or rack deadlift 2-3 x 5 Leg press 2 x 10 Chin or lat pull-down 4 x 6 Barbell or Dumbbell Curl 3 x 8 Calf Raises 3 x 15 Monday Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3 Dumbbell Bench Press 4 x 8 Military or Dumbbell Shoulder Press 3 x 8 Tricep pushdowns 3 x 10 Ab work 3 x 10 Monday next workout sequence repeat 1st through 4th workouts Sets are NOT taken to failure, at least 1 rep short, or to the point RIGHT before form starts to break down. If you do not recover well, reduce 1set from each of the lifts. Rep cadence is explosive on the positive, controlled on the negative, no need to count cadence. After warm-ups use the same weight for all sets. If you cannot get all the sets with the same weight, the weight is too heavy. If you want to substitute something like dumbbell skull crushers for pushdowns, or hammer curls for barbell curls go ahead. DO NOT SUB OUT BIG COMPOUND MOVEMENTS FOR ISOLATION LIFTS. IF YOU CAN SQUAT AND DEADLIFT, DO THEM. THEY ARE THE MOST IMPORTANT LIFTS IN THE ROUTINE. Rotate the lifts to something else every 4-8 weeks or whenever a lift stalls. DELOAD BY DOING 1/2 THE SETS, OR 85% OF THE WEIGHT EVERY 4-8 WEEKS (4-5 WEEKS WORKS BEST FOR MOST PEOPLE)” Original thread:  Great routine for great gains. It’s not and it’s no problem. Its greatness in its simplicity. This routine provided measurable gains in strength and muscles for lots of people. I encourage you to try it out. Ok, And How Can I Mix It with Convict Conditioning andKettlebells? Here’s the fun part. Let’s say you would like to try this routine but you /don’t have all the necessary equipment/insert your own reason. What to do? There is an answer. Try a mix of and exercise progressions blended using Iron Addict’s Simple Power Based Routine Principles. The rules are the same but there are a few differences. Here’s the routine: Monday 1. One-Arm Chin-Up Practice 1-3 x 1-5 2. Kettlebell Double Front Squat 2-3 x 5 3. Glute/Ham Raises or Kettlebell One Legged Deadlifts or Bridges 3 x 10 4. Kettlebell Bent-Over Row or Horizontal Rows 4 x 6 5. Towel Hammer Curls or Kettlebell Curls 3 x 8 6. Calf Raises 3 x 15 Wednesday 1. CC Prison Push-Up Progression 2. Weighted Push-Up 4 x 8 3. Kettlebell Double Military Press 3 x 8 4. Triceps Push-Ups 3 x 10 5. Ab work 3 x 10 Friday 1. One-Arm Chin-Up Practice 1-3 x 1-5 2. Kettlebell Double Swings or Double Snatches 2-3 x 5 3. Pistols or Step-Ups 2 x 10 4. Chin-Ups or Pull-Ups  4 x 6 5. Towel Hammer Curls or KettlebellCurls 3 x 8 6. Calf Raises 3 x 15 Monday 1. CC One-Arm Handstand Push-Up Progression 2. Dips 4 x 8 3. Kettlebell Double Floor Press 3 x 8 4. Triceps Push-Ups 3 x 10 5. Ab work 3 x 10 Wednesday Start over from the first workout. That’s it. When you are able to hit all the reps with bodyweight exercise start adding weight. As for Convict Conditioning progressions use Paul Wade’s directions. As you can see this variation of the program is NOT for beginners. You should have some serious training under your belt to approach it. I assume that you have mastered pistols and bridges. Also I use slightly different . By One-Arm Chin-Up Practice I mean Finger or Towel Assisted One-Arm Chin-Ups. It’s when you chin with your one hand and assist with fingers of another, or grab a towel with the other hand. Work to pinky finger Assisted One-Arm Chin-Ups or fifth-sixth fist on a towel Assisted Chin-Ups and then start CC One-Arm Chin-Up progression from step 8. You can read to learn more about One-ArmChin-Up. If you’re new to training and still want to try this routine then use variations that you can handle. I’ve included alternatives. There you have it. Now all you need to gain muscle and strength is a pair of , high bar and a wall. No excuses. Thanks for reading. Stay tuned for more. Play rough! Alex Zinchenko You can subscribe to my or my . Featured Products: Russian Kettlebells Always wanted to try kettlebell training but didn’t know where to get these iron cannonballs? Now you have the unique opportunity to buy high-quality kettlebells from the best manufacturer out there. Kettlebell training will open the whole new page in your strength training. You can learn more on kettlebell training . Kettlebells don’t lie. So why wasting time? Order one right now. Convict Conditioning by Paul ‘Coach’ Wade One of the best books I’ve read on bodyweight strength training and conditioning. Paul Wade has laid out a brilliant 6-set system of 10 progressions which allows you to master theseelite levels. And you could be starting at almost any age and in almost in any condition! Paul Wade has given you the keys that will open door after door after door for you in quest for REAL physical accomplishment. Yes, it will be the hardest work you’ll ever have to do. And yes, 97% of those who pick up Convict Conditioning, frankly, won’t have the guts and the fortitude to make it. But if you make it even half-way through Paul’s Progressions, you’ll be stronger than almost anyone you encounter. Share this:

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