Blackshirt Proverbs

First, you need to know your 1 rm for the main for lifts. If you haven’t done a one rep max, you can estimate it using the formula (WxRx0.0333)+W weight times reps times 0.0333 plus weight. This estimate doesn’t need to be perfect- just be conservative because you will be adjusting your maxes based on your performance. Based on your estimated 1 rep max, establish a training max of 90-95 percent of that number. All of the percentages used during the program will be based off of this training max. For week one of the program you are doing 3 sets of 5 at 65, 75, and 85% of your training max. On the last set at 85%, max out with as many reps as possible. Week 2 you do 3 sets of 3 at 70, 80, and 90 percent of training max, maxing out on reps on the last set at 90%. Week 3 you do a set of 5 with 75%, 3 with 85%, and then max reps with 95% of your training max. Calculate a new 1 rm and training max based on your reps from this last set. Week 4 deload with lighter weights to recover and start the program over again at week 1 but with heavier weights! There are a lot of different options as far as accessory work, but the priority and foundation of the program is to increase weight or reps on one of those 4 main barbell lifts every time you go into the gym. Everything else is secondary or tertiary.

If you are new to lifting weights, or even if you have been lifting weights for a long time but have never spent several months following a deliberate linear progression program focusing on the 4 main barbell lifts (squat, bench press, overhead press, and deadlift), then this will yield you the greatest benefit. For a new or relatively new lifter, these are the movements that will produce the greatest muscle and strength adaptations in the shortest time, so deliberately forcing yourself to get stronger on them will make you stronger in everything else. There are plenty of great linear progression models to choose from, but 5/3/1 is probably the most popular, and for good reason. It does require you to do some math and to keep track of your progress in a log book or an app. But once you get in the swing of it, it is fairly simple and very enjoyable because you are likely to hit PR’s almost every single workout on this program for several months at least.

The caveat to this is that whatever kind of weight training you get into, you need to balance it with aerobic conditioning and sport specific training. Most programs tend to be higher volume, and if it is a typical body part split, they are set up for training 5 days per week, which can get in the way of other training that you want to include. There are a couple ways around this. One is to make the split “asynchronous,” meaning that your five day program isn’t tied to the seven days of the week, so you can do three days one week and pick up on day four the next week. Another option is to look at full body programs. Most of the successful bodybuilders from the “silver era” before steroid use became popular did full body workouts, suggesting that this may be the most ideal way to train for natural lifters. Training full body, you won’t need to lift more than three or four days per week, making it very conducive to recovery and including other kinds of training days and not worrying that one workout will interfere with your performance in another workout. This also has the benefit of flexibility in that if you can’t make it to the gym for some reason, you aren’t frustrated that you missed arm day or something, because you can just do a whole bunch of air squats, push-ups, and pull ups and call it good. I personally have been following a three day per week full-body body building program for the past three months and I think this is my favorite way to organize training.

It is completely appropriate to follow a bodybuilding or aesthetics focused program, especially if that kind of training is what best motivates you to get in the gym and work hard. Again, virtually any program will work, so long as you follow it consistently, at a high level of effort, and support it with good nutrition and recovery. There is no such thing as “functional” or “non-functional” muscle, only trained and untrained. Muscle growth stimulated by “non functional” exercises used in a most bodybuilding programs will make you stronger- you just need to practice full body, functional movements, and martial arts techniques in order to be able to apply the strength effectively. Additionally, training to “look” strong or fit is a completely valid goal that is consistent with our worldview. We believe that aesthetics matter, and fascists should look the part. And it is very difficult to train your body to look fit without actually becoming more fit as a side effect. Similarly, if you train specifically to be stronger and faster, you will look stronger and faster as a side effect.

Monday: Chest/Biceps • 4 sets of Incline Dumbbell Press, 8-10 reps • 3 sets of Bench Press, 8-10 reps • 3 sets of Incline Flies, 8-10 reps • 3 sets of Chest Dips until failure • 3 sets of Barbell Curls, 8-10 reps • 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8 Tuesday: Legs/Calves • 4 sets of Squats 8-10 reps • 3 sets of Lunges 8-10 reps • 3 sets of Leg Press 8-10 reps • 3 sets of Leg Extensions till failure • 3 sets of Leg Curls 8-10 reps Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn. Wednesday: Back • 3 sets of Lat Pulldowns 8-10 reps • 4 sets of Deadlifts 8-10 reps • 3 sets of Bent Over Rows 8-10 reps • 3 sets of Dumbell Rows 8-10 reps • 3 sets of Hyperextensions 8-10 reps Thursday: Shoulders/Triceps • • 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps • 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps • 3 sets of front or (raises/shrugs)8-10 reps • 3 sets of Lying Rear Delt Raises 8-10 reps • 3 sets of Close-Grip Bench Press 8-10 reps • 4 sets of Pulldowns 8-10 reps • 3 sets of Skullcrushers 8-10 reps Saturday: Full Body • 3 sets of Deadlifts 8-10 reps • 3 sets of Squats 8-10 reps • 3 sets of Clean and Jerk 8-10 reps • 3 sets of Weighted Pull ups 8-10 reps Here is an intermediate bodybuilding workout plan to help maximize hypertrophy

An example training week can be Day 1: Strength Day 2: high intensity conditioning (sprints or light crossfit-type workouts) Day 3: Strength Day 4: long distance, low intensity conditioning (active recovery) Day 5: strength Day 6: combative training, drills, sparring etc Day 7: total rest

You need to do at least some “sport specific” training. Going to the gym and training for fitness will give you an advantage over the person who does not train at all, but it can never replace actual combative training. It is a myth that training with weights will automatically make you slow, uncoordinated, or inflexible, but you need to learn and practice to apply the strength and conditioning that you are developing to use in a fight.

If you have injuries or other physical limitations that prevent you from doing any of the four basic lifts, then you will benefit by applying a linear progression scheme to an alternative movement (whether on a machine or altered range of motion variation ). But ideally some form of squat, a compound upper body pushing movement, and a compound pulling movement should form the foundation of your training. Support this with accessory movements, some bodybuilding style isolation exercises, and conditioning at a variety of intensities (long distance or duration at easy pace as well as short sprints and everything in between).

https://apps.apple.com/us/app/boostcamp-workout-plans-log/id1529354455 This free app has all of the above mentioned programs (and many more) on it and is a very convenient way to plan workouts and track progress.

If you are new to training, or if you have never followed a linear progression strength training program focusing on the four main barbell lifts- back squat, bench press, deadlift, and overhead press, then you will likely experience dramatic results from following such a program for six months to a year or more. Take a look at Starting Strength, Grey Skull LP, 5-3-1, GZCL or similar time tested programs. Eventually you will start to get diminishing returns from training like this and more experienced or advanced trainees will benefit from more variety in their program, but for beginners this is almost always the best place to start.

There is no shortage of fitness advice, training programs, or exercise and lifestyle recommendations available on the internet. In fact, the real difficulty is in determining whose advice or training program to follow, especially since so many of them seem completely contradictory. The truth is that nearly any training program you choose will produce positive results as long as you are consistent, train at a high level of effort, and support your training with good nutrition and recovery. Find a program that appeals to you and that your schedule and available equipment allows you to follow consistently and stick to it for at least a few months.

MARSOC short card- bare minimum workout for days you can’t make it to the gym.