Would you like to get maximum increases in both size and strength in the same workout? Traditional thinking says that you have to focus on one or the other in a given phase of a workout program. That is to say in many old-school periodized training programs you do a month Phase of Hypertrophy Training followed by a month of Strength Phase Training then a month of the Power Phase. The Hypertrophy phase uses the rep range of 10-15 reps per set. The Strength Phase uses lower reps such 8-10 per set. Finally the Power Phase uses lower reps yet in the range of 4-6 typically. Some even go lower in reps for maximum power.
This periodized training style works. It’s common practice by many trainers that have been certified by the NSCA as well as other organizations. Being a Certified Strength and Conditioning Specialist by way of the NSCA, I don’t dispute that Periodization is a legitimate training program method. I do however suggest that it is best for beginners or intermediate level trainees. If someone is at an upper intermediate or even advanced level then they should consider other options as well for the ultimate in physique changes. One such option is the workout method I call the FACTOR OF FOUR. In the FACTOR OF FOUR program we work in all levels of the Periodization concept I each and every exercise in a given workout.
ProNOTE: Before tackling the Factor of Four you should have a solid base and have at least an Intermediate Level of weight training experience.
If you will remember, Periodization Style Training typically uses reps from 4-15 depending on where the subject is in the chronological progression of the program. Again, in the FACTOR OF FOUR method we work with this entire range with Every Lift. In the FACTOR OF FOUR we do a total of Five Sets. The first set is a warm-up to start the pump and the following FOUR are done to Complete Muscle Failure. Because you are pushing to this level of muscle exhaustion you only need to crank out Four Exercises per Body Part. At this point I hope you’re wondering, “What the sets and reps are in a given exercise?”
The FACTORS OF FOUR Method employs the following Rep/Set Strategy:
4 x 20, 4, 8, 12, 16
It is important to mention again that the first set of 20 reps is a warm-up and meant to get the pump started. Next, the weight is loaded up and it’s an all out Power Blast for Four Reps. Then we attack the Strength Arena with Eight Hefty Reps. After that we move into some serious building with the Mass Twelve Reps. Finally, finish with the final factor of four 16 rep burn-out. When you put all of these together for each exercise if a given workout you are challenging your muscle for dramatic increases in POWER, STRENGTH and SIZE!


Body Part Workouts on the Levergym
CHEST DAY
Bench Press: 4 x 20, 4, 8, 12, 16
Incline Bench Press: 4 x 20, 4, 8, 12, 16
Decline Bench Press: 4 x 20, 4, 8, 12, 16
Pec Flies (Attachment): 4 x 20, 4, 8, 12, 16

Abdominals
Crunches 2 x 25
Seated Plate Twists 2 x 25

BACK DAY
Bent-Over Row: 4 x 20, 4, 8, 12, 16
Lat Pulldown (Overhand wide): 4 x 20, 4, 8, 12, 16
Machine Row (Preacher Curl/Row Attachment): 4 x 20, 4, 8, 12, 16
Lat Pulldown (Underhand close using small bar attached to pull-down): 4 x 20, 4, 8, 12, 16

Abdominals
Sit-Ups 2 x 25
Supermans 2 x 25

LEG DAY
Squat: 4 x 20, 4, 8, 12, 16
Leg Extension (Accessory): 4 x 20, 4, 8, 12, 16
Leg Curl (Accessory): 4 x 20, 4, 8, 12, 16
Double Leg Calf Raise: 4 x 20, 4, 8, 12, 16

Abdominals
Kick-outs Seated on the bench 2 x 25
Twisting Plank 2 x 25

SHOULDER DAY
Shoulder Press: 4 x 20, 4, 8, 12, 16
Cable Upright Row: 4 x 20, 4, 8, 12, 16
Single Arm Low Cable Side Raise: 4 x 20, 4, 8, 12, 16
Shrugs: 4 x 20, 4, 8, 12, 16

Abdominals
Crunches 2 x 25
Leg Raises 2 x 25
The Dog 2 x 25

ARM DAY
Preacher Curl (Attachment): 4 x 20, 4, 8, 12, 16
Triceps Pushdown (On Lat assembly): 4 x 20, 4, 8, 12, 16
Standing Low Cable Curl: 4 x 20, 4, 8, 12, 16
Dip Machine Press-down (Attachment): 4 x 20, 4, 8, 12, 16

Abdominals
V-Ups or Toe touches 2 x 25
Bicycle 2 x 25
Plank 2 x 30 seconds


cosa ne pensate?