Progression

In order to help ensure continual progress by preventing plateaus and stagnation as well as curing the boredom that can occur over time, you should vary your exercises or, more often, their parameters frequently (on the order of 2-5 weeks). Exercise good judgment and keep an exercise or parameter longer or change it sooner based on your ability to make progress with it.

To further aid progress, you should keep a meticulous training log, maintaining records...

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Elements of a Routine

A 2-4 day per week schedule is likely optimal for most trickers, as it is for most recreational lifters. One standard and versatile schedule is the classic M, W, F where the training days are nonconsecutive. Another schedule is M, T, TH, F. You should schedule your routine so that you do your tricking during your "rest" days. You should keep at least 1 if not 2-3 days free of strenuous physical activity within your schedule to allow for adequate recovery....

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For the intermediate lifter. (V.4 -- 12/01/07)

(An intermediate lifter is defined as someone who knows how to properly perform most of the exercises listed below and has made significant progress on the basic compound lifts -- squats, deadlifts, presses, and rows -- from an untrained state. If this does not describe you, consider buying Mark Rippetoe's book Starting Strength which will put you on track with a solid, effective, basic routine that will take you to the level of training...

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