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!
BOX GROW
Sounds like a great workout to get over the plateau!
ill have to give this a try
ill have to give this a try
You are born with a spark; to search for the truth, for the best you can be. Practice, Disipline, Preparation. Try and try again. Then one day you are on top and they say you are an overnight success, a natural. You smile, you know. - Anonymous
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
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
