Thursday, January 5, 2012

Bret Contreras on the basic routine

I just wanted to point to this excellent post form Bret Contreras

Ten Minutes a Day Keeps the Doctor Away: A 5-Set Full Body Program

Brett talks through why strength training is good for anyone and everyone and then recommends a basic 5 set routine.

  1. Pick a Lower Body Press – bodyweight squat, box squat, goblet squat, Bulgarian split squat, step up, Zercher squat, front squat, back squat, single leg box squat
  2. Pick a Lower Body Pull - single leg RDL, glute bridge, deadlift, sumo deadlift, good morning, back extension, reverse hyper, hip thrust, single leg hip thrust
  3. Pick an Upper Body Press - knee push up, push up, db bench press, db incline press, db military press, floor press, bench press, incline press, close grip bench
  4. Pick an Upper Body Pull – chin up, pull up, neutral grip pull up, inverted row, one arm row, db bent over row, db chest supported row, barbell bent over row
  5. Pick a Core Exercise - crunch, side crunch, lying leg raise, front plank, side plank, sit up, hanging leg raise, landmine, band Pallof press

Personally I might think that doing all this everyday would be a bit too much, but other than that I think this is a great approach.

1 comment:

Aileen said...

I don't know about anyone else but I'd have a major problem trying to lift, push or pull any decent size weight without a lead up. So I think 10 mins is a bit overstated for most of us if you want to work hard enough to get gains.