BOX GROW

A lot of you guys (and gals) are always looking for new training techniques and methods to keep the ol’ routine from becoming too, well, routine. That’s why I though some of you might find the “Box & Grow” article (pgs. 189-199) in this month’s (May 2008) MuscleMag interesting.

In a nutshell, the routine has you “boxing” exercises into groups of 5 sets of 5 reps/set or 10 sets of 10 reps/set. On 5 x 5 workout days, you do two exercises for the same body part or muscle group (e.g., Squat & Leg Press) followed by 2-3 other exercises performed in the same manner that you normally would.

Example:

Squats: 5 sets x 5 reps each
Leg Press: 5 sets x 5 reps each
Leg Extension: 3 sets x 6-8 reps
Leg Curl: 3 sets x 10-12 reps
Standing Calf Raise: 3 x 10-12

On 10 x 10 workout days (which are intended to be alternated with the 5 x 5 workouts on successive weeks) you only perform one “box” set per body part followed by 2-3 other exercises for that same body part. As in the 5 x 5 workouts, the remaining exercises for the 10 x 10 workouts are trained in a more traditional manner.

Example:
Squats: 10 sets x 10 reps each
Leg Press: 3 sets x 6-8 reps
Leg Extension: 3 sets x 10-12 reps
Leg Curl: 3 sets x 10-12 reps
Standing Calf Raise: 3 x 10-12 reps

I experimented with a hybrid version of this workout last night (I did the 1st exercise in a 10 x 10 box and the second exercise in the 5 x 5 configuration) and boy did it fry my thighs (in a good way). If you’re looking for a new way to kick up the intensity, give this workout a try!

You'll definitely feel it MC. Like anything else, it'll lose its effectiveness over time (in fact, they don't recommend that you follow the routine for more than 8 weeks at a time), but in the short run...

Experimented with this technique some more today at the gym, and I really like it ...planning to do a few full body "box & grow" workouts until I get used to training in this manner.

Today's workout went as follows:

Leg Press, 10 sets x 10 reps
Seated DB Shoulder Press, 10 sets x 10 reps
Cable Crossovers, 10 sets x 10 reps
Straight-Arm Pushdowns, 10 sets x 10 reps
Overhead Triceps Press, 10 sets x 10 reps
BB EZ-Curls, 5 sets x 5 reps
Seated Calf Raises, 10 sets x 10 reps
Shrugs, 5 sets x 5 reps

This weekend's workouts will look something like this:

BB Bench Press, 5 sets x 5 reps
Lat pulldowns, 10 sets x 10 reps
Hamstring Curls, 10 sets x 10 reps
Lateral Raises, 10 sets x 10 reps
Triceps pushdowns, 5 sets x 5 reps
Preacher Curls, 10 sets x 10 reps
Standing Calf raises, 10 sets x 10 reps
Upright Rows, 10 sets x 10 reps


Squats, 5 sets x 5 reps
Incline DB Bench, 10 sets x 10 reps
Seated Row, 5 sets x 5 reps
Rear Delt Flyes, 10 sets x 10 reps
Skull Crushers, 10 sets x 10 reps
Hammer curls, 10 sets x 10 reps
Crunches, 10 sets x 15 reps

Could be Mr. Pres.

I got the article from the new Musclemag though.