Training for the Man in the Middle

The following program is the best possible for the beginner or for anyone who is getting back into it. We’ll give guidelines as to how the advanced man can use it as well, but perhaps its greatest benefit is for the man in the middle. The guy who is stuck and can seemingly go no farther. This program consists of all basic exercises aimed at working the large muscle masses and developing the most muscle and the most power. We have no intentions here of giving you a lot of supposedly innovative exercises just for the sake of offering something different. These are the exercises that WORK!

Beginners

If you are a beginner, or are just getting back into training after a long layoff, you should workout three days per week. Your first workouts should be easy. It’s not where you begin, but where you end up that counts. Use a weight that you can easily perform for 12 repetitions on each exercise. However, instead of pushing to get 12, stop at 7. Add a repetition every other workout day. On day two, you’ll again do 7 reps. On days three and four, you’ll complete 8 reps and so on until you are performing 10 repetitions. At that point add 5lbs to the weight on the upper body exercises and 10lbs on the lower body exercises and start back at 7 repetitions. Then work up to 10 again in the same manner, add weight and go back to 7 again.

Do just one set per exercise the first month. The following month continue to work out three days per week, but now you will do two sets on each exercise. Continue the progression listed above – work up from 7 reps to 10 reps with a particular poundage, when you successfully perform 10 reps on each set of an exercise, add weight and drop back to 7 reps. Progress slowly. Always hit a specific rep target two days in succession before adding another rep.

Here’s the rep progression in a chart:

BEGINNER TRAINING

2ND MONTH 2 SETS

1ST MONTH 1 SET

 

WEEK 1

 

WEEK 1

 DAY 1

9

8

DAY 1

7

 DAY 2

9

9

DAY 2

7

 DAY 3

10

9

DAY 3

8

 

WEEK 2

 

WEEK 2

  DAY 1

10

10

DAY 1

8

 

ADD 5-10lbs

DAY 2

9

  DAY 2

8

7

DAY 3

9

  DAY 3

8

8

 

WEEK 3

 

WEEK 3

DAY 1

10

  DAY 1

9

8

DAY 2

10

  DAY 2

9

9

 

ADD 5-10lbs

  DAY 3

10

9

DAY 3

7

 

WEEK 4

 

WEEK 4

  DAY 1

10

10

DAY 1

7

 

ADD 5-10lbs

DAY 2

8

  DAY 2

8

7

DAY 3

8

  DAY 3

8

8

CONTINUE ADDING 1 REP PER WORKOUT, ADD WEIGHT AT 10 REPS

The “Man in the Middle”

If you are the man in the middle, neither a beginner or advanced man, but whose progress is stalled, you should definitely give this program a try. However, you should do 3 sets of each exercise. You may follow the same type of progression as the beginner, adding a rep every 2nd workout and adding more weight once you’ve successfully completed 10 reps on all your sets for two consecutive workouts. There is a slightly different progression you can use instead, especially if you are a veteran of the iron game. In this case, you’ll do 3 sets of 7 reps during your first workout. You’ll add just one rep total to each exercise on your second workout day by doing one set of 8 reps and 7 reps on the other two sets. The third workout you’d do two sets of 8 reps and 1 set of 7. Follow this progression until you reach 3 sets of 10 reps on an exercise and then add 5lbs on upper body work or 10lbs for the lower body exercises and start again at 3 sets of 7 reps.

Here’s how this progression scheme looks in chart form:

"Man In The Middle" Progression

 

Week 1

Day 1

7,7,7

Day 2

8,7,7

Day 3

8,8,7

 

Week 2

Day 1

8,8,8

Day 2

9,8,8

Day 3

9,9,8

 

Week 3

Day 1

9,9,9

Day 2

10,9,9

Day 3

10,10,9

 

Week 4

Day 1

10,10,10

 

Add 5-10lbs

Day 2

7,7,7

Day 3

8,7,7

Continue With Same Protocol


Whether you are a beginner or the man in the middle, rest about two minutes between each set and three to five minutes between exercises.

Here’s the exercise schedule. I know you are going to think these are the same exercises that everybody does so what’s so special. Well, you are probably right, there’s certainly nothing new here. But, if you want overall muscle mass and shape, the following exercises have been proven by millions of bodybuilders to be the very best.

  1. 1. Standing Two-arm Press: The first exercise is the standing two-arm press. Many think of this as just a shoulder developer but it also develops the arms, back, and overall body power.
  2. 2. Squat: Many consider this the greatest exercise of them all. Hard work on the squat not only stimulates muscular growth in the legs, but in your entire upper body as well. It can’t be beat for developing overall body power, for developing the legs, and it even increases upper body mass.
  3. 3. Barbell Curl: Another old standby but no better biceps exercise has been found.
  4. 4. Bench Press: One we’re sure you are familiar with. The bench press is a terrific developer of the chest, triceps, and front delts. If you follow the recommended progression procedure detailed above, you will add 5lbs to your bench press about every 3 weeks. Doesn’t sound like much, but when is the last time you added 80lbs to your bench in a year?
  5. 5. Bent Over Row: Here’s one many of you do not like, however, when it is performed correctly it is one of the best for bulking the back, arms, and shoulders.
  6. 6. Sit-up: Work up from 10-15 reps to 30 reps per set.
  7. 7. Calf Raise: This is an area that many bodybuilders neglect, don’t be one of them. Start at 20 reps per set and work up to 30 before adding weight.

The advanced man can also benefit from this program. The three-day per week full body workout can do wonders for him. He should choose two of the above exercises which he wants to concentrate on and perform 4-5 sets of each. On these two exercises, he should lower his rep range to 3-5 or 6-8, but still progress in the same manner as before by adding just one rep per workout until he reached the top number for all his sets. He should also perform these exercises first in his workout. He’d want to limit the remaining exercises to 3 sets each or he would be overworking.

That’s it! Now let’s get to work and show some real results.


Bev-Solutions 6 training profiles
1. Periodization
2. Hardgainer
3. No Nonsense Basic Bodybuilding Training
4. Pre Contest Training
5. Training for the Figure Athlete
6. Training for the Bikini Athlete

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