APPENDIX A:

DIY FITNESS: PROTOCOL TEMPLATES

The following are basic guidelines for workout protocols used in this book, intended for those who have a group of exercises they enjoy and which keep them pain free, but find themselves stuck in a rut of doing the same darn thing for months or years.

This section is also perfect for those stuck at a commercial gym. Learn how to spice up the most popular machines and renovate your workout!

DROP SETS

To perform a Drop Set: Take a set to failure with a weight, then immediately do another set to failure with a lighter weight. Rack those weights. Grab a lighter weight (or pull the pin and select a lighter weight on the machine). Take the new weight to failure. Repeat the process for 3–5 additional sets.

As a basic rule-of-thumb, look to reduce the weight around 10–20% with each drop for upper body exercises and 25–50% for lower body exercises. Machines with a weight stack are best because you can pull the pin to select a weight with minimal rest between drop sets.

MECHANICAL DROP SETS

To perform a Mechanical Drop Set: These sets are a version of Drop Sets, but instead of simply dropping the weight to continue the set, you “drop” to an exercise with more mechanical advantage.

The following is an example of a Mechanical Drop Squat Set: Work up to a heavy set of 5 reps on the Barbell Front Squat. Rack the bar. Take two deep breaths. Switch to Barbell Back Squat and do 5 more reps. Repeat for 3–4 sets.

LADDERS

To perform a Ladder Set: Progressively add weight each set with short rest periods until you reach your max weight for 8 reps. Then, go back down in weight each set until you reach the original weight. These sets are very metabolic in nature for both isometric (Machine Leg Curl and Extension) and compound (Hack Squat and Leg Press) exercises.

The following is an example of a Machine Leg Curl Ladder:

Note: Weights listed are for demonstration purposes only.

Set 1: 8 reps at 40 lbs.

Rest 10–20 seconds

Set 2: 8 reps at 50 lbs.

Rest 10–20 seconds

Set 3: 8 reps at 60 lbs.

Rest 10–20 seconds

Set 4: 8 reps at 70 lbs.

Rest 20–30 seconds

Set 5: 6–8 reps at 60 lbs.

Rest 20–30 seconds

Set 6: 6–8 reps at 50 lbs.

Rest 20–30 seconds

Set 7: 6–8 reps at 40 lbs.

CLUSTER SETS

To perform a Cluster Set: Take a weight you have previously plateaued at and break that set into three mini sets. Clusters sets are an amazing tool for shocking your body into new gains and out of the monotony of your straight sets. Make sure to rack the barbell after each set.

The following is an example of a Barbell Back Squat 3-Rep Cluster Set:

Mobility and Core Stability Warm-Up

Walking Lunge with Rotation - 3 sets of 12 reps each leg

Physioball Front Plank Circles - 3 sets of 30–45 seconds

Medicine Ball Thoracic Extension - 3 sets of 6 deep breaths

Alternate Leg Raise - 3 sets of 10 reps each leg

Barbell Back Squat Warm-Up Sets

Set 1: 5 reps at 95 lbs.

Set 2: 5 reps at 135 lbs.

Set 3: 3 reps at 185 lbs.

Set 4: 3 reps at 225 lbs.

Set 5: 2 reps at 255 lbs.

Barbell Back Squat Cluster Set

Cluster Set 1: 3 reps at 275 lbs.

Rack the bar and rest 10–15 seconds (or take 3–5 deep breaths)

Cluster Set 2: 3 reps at 275 lbs.

Repeat the above 2–3 times

PRE-EXHAUST SETS

To perform a Pre-Exhaust Set: Simply put, perform an isolation exercise first in your workout. This fires up underactive or plateaued muscles by breaking the rules. Machine-based isometric exercises are my favorite choice for the easy set-up and proximity to the compound exercise machines in a standard gym. Pre-Exhaust Sets can also be performed with free weights.

The following are examples of Pre-Exhaust Sets in a standard workout:

Pre-Exhaust Set (Machine)

Super Set the following exercises:

Pre-Exhaust Set 1: Machine Leg Extension - 3–4 sets of 12–15 reps

Strength Set 1: Machine Leg Press or Hack Squat - 3–4 sets of 6–8 reps

Pre-Exhaust Set (Free Weight)

Super Set the following exercises:

Pre-Exhaust Set 1: Backward Sled Pull - 3–4 sets of 20 yards

Strength Set 1: Barbell Front Squat - 3–4 sets of 4–6 reps