Advanced Programs: Using the Heavy, Light and Medium Concept



When lifters reach more advanced stages, they often switch to a split routine. Sometimes a split can be a good idea and sometimes not. A periodic return to a three day a week full-body routine is ALWAYS a good idea. One advantage is that all the muscles get equal attention, which gives you proportionate strength throughout your entire body and helps to determine any weak part. With most trainees the split system is often upper-body heavy and lacking in work for the legs and lower back.



A lot of lifters say they can't perform three full-body workouts a week because they can't do justice to other bodyparts because if they train legs first they're too tired. The reason for this is simply - they're out of shape. After a few weeks on a full-body routine they'll have their strength up to previous levels on all bodyparts, and before long they'll have surpassed personal records.

Another advantage for advanced lifters is that their muscle groups get worked more frequently with a full body workout. Here's the kicker - you still hit each bodypart heavy only once a week. The other two sessions are light and medium workouts. This form of training has worked for many decades and still works today.


ADVANCED PROGRAM 1

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