Iron Warrior Training
By
Jason Adams
I put this program together to maximize my strength and mass as much as
possible, while getting leaner.
To do this I included the four main lifts once a week (squat, bench, deadlift
and military press.) I feel these exercises will put mass on you better than
anything else. By keeping track of your weights and reps, you can progressively
get stronger.
There are a couple of ways I recommend to progress in these lifts. You can
use percentages or one rep to failure. I have used both effectively and like to
alternate the two methods.
The next part of the program is to perform higher rep machine-type work for
each muscle once a week. This will help with recovery and take stress off the
joints. You want make sure the muscle is worked from different rep ranges and
that various exercises are used to maximize growth, strength and recovery.
There is also a diet included for maximum mass gain, with the least amount of
fat gain possible.
I followed this diet in my gaining phase and was very pleased with the
results. I was able to stay under 9 percent body fat during the diet.
I truly believe in this program and feel that anyone willing to put in the
effort and discipline will see very good results. I am available for questions
on the Q&A. Feel free to ask anything that will help you out with making gains.
Training Program
Monday – High Rep/Machine-based
Chest 12-15 Reps
Bicep 12-15 Reps
Back 12-15 Reps
Triceps 12-15 Reps
The reason for the machines is that they’re not as hard on the body as the
heavy compound movements and they isolate the muscle better. We want to try and
avoid overtraining and work the Type II fibers.
Take these sets to failure, but do not do any forced reps. During these
sets, there will be an extended rest pause while dropping the weight enough to
keep each set in the 12-15 rep range.
Three sets will be performed with 45 seconds in between sets. There will
also be two to three exercises per body part. A different rotation of exercises
can be used for each body part.
Thursday – Low Rep/Compound
Chest 6-8 Reps
Bicep 7-9 Reps
Back 5-7 Reps
Triceps 7-9 Reps
This is going to be mostly heavy compound movements in Rest-Pause (DC
format). It should really tax the body. After three sets of a rest-pause
exercise, go to a single set of a stretching exercise for 10 reps with a five
second hold between sets. Keep a log and try to break a record every workout of
reps and/or weight. I really only keep track of the first set because there are
a lot of variables that can influence the reps on the last two sets.
Tuesday – High Rep/Machine-based
Delts 12-15 Reps
Calves 20-25 Reps
Hamstrings 12-15 Reps
Quads 12-15 Reps
The reason for the machines is that they’re not as hard on the body as the
heavy compound movements and they isolate the muscle better. We want to try and
avoid overtraining and work the Type II fibers.
Take these sets to failure, but do not do any forced reps. During these
sets, there will be an extended rest pause while dropping the weight enough to
keep each set in the 12-15 rep range.
Three sets will be performed with 45 seconds in between sets. There will
also be two to three exercises per body part. A different rotation of exercises
can be used for each body part.
Friday – Low Rep/Compound
Delts 6-8 Reps
Calves 8-12 Reps
Hamstrings 8-10 Reps
Quads 6-8 Reps
This is going to be mostly heavy compound movements in Rest-Pause (DC
format). It should really tax the body. After three sets of a rest-pause
exercise, go to a single set of a stretching exercise for 10 reps with a five
second hold between sets. Keep a log and try to break a record every workout of
reps and/or weight. I really only keep track of the first set because there are
a lot of variables that can influence the reps on the last two sets.
MONDAY SAMPLE WORKOUT
CHEST
Hammer Incline Bench: 3 sets 12-15 reps
Pec Dec: 3 sets 12-15 reps
Biceps: Cable Curls 3 sets 12-15 reps
Machine Preacher Curls: 3 sets 12-15 reps
BACK
Pulldowns: 3 sets 12-15 reps
Cable Rows: 3 sets 12-15 reps
Pullovers: 3 sets 12-15 reps
TRICEPS
Lying Cable Extension: 3 sets 12-15 reps
Reverse Grip Pushdowns: 3 sets 12-15 reps
After the last exercise of each body part, stretch for 30 seconds or
longer.
THURSDAY SAMPLE WORKOUT
CHEST
Incline Bench: 3 sets 6-8 reps
Dumbbell Flys: 1 set of 10 reps with a three second pause
BICEPS
Seated Dumbbell Curls: 3 sets 7-9 reps
Incline Dumbbell Curls: 1 set of 10 reps with a three second pause
BACK
Deadlifts: (No rest pause) 3 sets 5-7 reps
Try to take the last set close to failure
Weighted Pull-Ups: 3 sets 6-8 reps
Seated Rows: 1 set of 10 reps with a three second pause
TRICEPS
Close Grip Bench Press: 3 sets 6-8 reps
Lying Extensions: 1 set of 10 reps with a three second pause
After the workout I do some sled pulling to bring up weak points.
Wendler’s 5/3/1 program is good to incorporate for the squats.
TUESDAY SAMPLE WORKOUT
DELTS
Upright Rows on Smith Machine: 3 sets 12-15 reps
Cable Side Laterals: 3 sets 12-15 reps
CALVES
Seated Calves: 3 sets 12-15 reps
Calf Press: 3 sets 12-15 reps.
HAMSTRINGS
Seated Leg Curls: 3 sets 12-15 reps
Lying Leg Curls: 3 sets 12-15 reps
QUADS
Leg Press: 3 sets 12-15 reps
Leg Extensions: 3 sets 12-15 reps
After the last exercise of each body part, stretch for 30 seconds or
longer.
FRIDAY SAMPLE WORKOUT
DELTS
Standing Military Press: 3 sets 6-8 reps
Lean Away Behind Back Laterals: 1 set of 10 reps with a three second pause
CALVES
Seated Calves: 3 sets 12-15 reps
Standing Calves: 1 set of 10 reps with a three second pause at the top and
bottom
HAMSTRINGS
Glute Ham Raises: 3 sets 8-10 reps
Stiff Leg Deadlifts: 1 set of 10 reps with a three second pause
QUADS
Squat (No rest pause) 3 sets 5-7 reps
Try to take the last set close to failure
Hack Squat: 1 set of 20 reps
After the last exercise for quads stretch for 30 seconds or longer. I also
do some sled pulling or Prowler pushes to bring up weak points. Wendler’s 5/3/1
program is good to incorporate for the squats.
Diet
Monday-Tuesday-Thursday-Friday
MEAL 1:6 whole eggs (buy the OMEGA-3 EGGS they sell in the supermarket) with
1 cup of
Oatmeal (cooked)
MEAL 2: “LEAN PROTEIN MEAL” 8oz (cooked) of chicken (or turkey or lean fish
or shrimp) with
˝ cup cashew nuts (or almonds or walnuts) with 1 cup (cooked) RICE (brown)
MEAL 3: (pre-workout) SHAKE with 55g Whey Protein and 40g Swedish Oat Starch
with 1 tablespoon
of Macadamia Nut Oil
GYM: WEIGHT TRAINING
MEAL 4: (post-workout) SHAKE with 55g Whey Protein and 50g Swedish Oat Starch
MEAL 5: “FATTY PROTEIN MEAL” 8oz (cooked) of red meat (or salmon or
swordfish) with a salad
with 2 tablespoon of olive oil (or macadamia nut oil) and vinegar with 1
baked potato and/or yam
MEAL 6: Repeat One of Above
MEAL 7: 5 whole eggs
Wednesday-Saturday (medium carbs)
MEAL 1: 6 whole eggs (buy the OMEGA-3 EGGS they sell in the supermarket) with
1 cup of
Oatmeal (cooked)
MEAL 2: SHAKE with 55g Whey Protein and 40g Oats with 1 tablespoon of
Macadamia Nut Oil
MEAL 3: “LEAN PROTEIN MEAL” 8oz (cooked) of chicken (or turkey or lean fish
or shrimp) with
˝ cup cashew nuts (or almonds or walnuts) with 1 cup (cooked) RICE (brown)
MEAL 4: SHAKE: 60g Whey Protein with 2 tablespoons of Almond Butter
MEAL 5: “FATTY PROTEIN MEAL” 8oz (cooked) of red meat (or salmon or
swordfish) with a salad, 2 tablespoons of olive oil (or macadamia nut oil) and
vinegar and 2 whole eggs
MEAL 6: 5 whole eggs 1 white
Sunday (no carbs)
MEAL 1: 6 whole eggs (buy the OMEGA-3 EGGS they sell in the supermarket) 1
scoop Protein
MEAL 2: SHAKE: 60g Whey Protein with 2 tablespoons of Almond Butter
MEAL 3: “FATTY PROTEIN MEAL” 8oz (cooked) of chicken (or turkey or lean fish
or shrimp) with
˝ cup cashew nuts (or almonds or walnuts) and 3 whole eggs
MEAL 4: SHAKE: 60g Whey Protein with 2 tablespoons of Almond Butter
MEAL 5: “FATTY PROTEIN MEAL” 8oz (cooked) of red meat (or salmon or
swordfish) with a salad, 2 tablespoons of olive oil (or macadamia nut oil) and
vinegar
MEAL 6: 5 whole eggs 1 white
