My New Training Scheme

Talk about your course experiences, ask questions of fellow Atlas Students and have fun!
Post Reply
emfermi
Posts: 168
Joined: Mon Feb 16, 2009 12:58 am
Last Name: Fermi
First Name: Luis
Address: Pancho Fierro 130A Street Lima 27 Peru
Phone: 5114228670
Location: Lima, Peru

My New Training Scheme

Post by emfermi »

Late last year, I came up with the idea of extending the concept of rotating lessons when doing the Perpetual Lesson. What I figured out was that it would be nice to practice the Perpetual lesson (PL) and add a lesson of your interest every week, as when doing the 12 week course. For example, one week you would do the PL + Lesson 6 for the back. Next week, you can perform the PL + Lesson 11 for the hands and forearms.

Since the PL takes me around 30 minutes to complete and to keep my training time below an hour, when I redid the 12 week course again during the start of this year, I noted which exercises I found the most demanding from each lesson. Thus I made a kind of summary of 5 exercises per lesson. So when I add a lesson each week, I only add these 5 exercises, for a total of 13 exercises (8 from the perpetual plus the 5 from my summarized lesson). So my routine looks like this:

Morning
1. Dips (4 sets)
2. Deep-knee bends (3 sets)
3. Sit-ups (3 sets)

Night
1. Walk 3 miles
2. All 8 exercises from the Perpetual lesson
3. All 5 exercises from the summarized lesson (If bodyweight exercise, 3 sets. If isotonic, 2 sets)

I've being keeping up this training regime for the last 6 weeks and it has being working wonders!!! Besides gaining a little muscle, I have lost weight and look more ripped than before 8-) Also, it keeps me more motivated to train because each week my routine changes.
Bridge
Posts: 236
Joined: Wed Mar 19, 2008 3:38 pm
Last Name: Boggs
First Name: Robert
Address: 1444 Midfield Drive

Re: My New Training Scheme

Post by Bridge »

Great routine, Luis! And keep up that walking! It's something that you can do for life, that gives so much benefit.
emfermi
Posts: 168
Joined: Mon Feb 16, 2009 12:58 am
Last Name: Fermi
First Name: Luis
Address: Pancho Fierro 130A Street Lima 27 Peru
Phone: 5114228670
Location: Lima, Peru

Re: My New Training Scheme

Post by emfermi »

My family and I have always loved walking. Since I was a little kid, my father would take me for long walks. Besides the exercise, I came to know my city very well thanks to it. He taught me to walk at a good pace. I simply love it!!!
ttiros
Posts: 6
Joined: Fri Mar 04, 2011 11:23 pm
Last Name: soterakos
First Name: thomas
Address: kensington maryland

Re: My New Training Scheme

Post by ttiros »

I read your post, are you alternating workouts with the PL workouts or do you do this workout everyday.
emfermi
Posts: 168
Joined: Mon Feb 16, 2009 12:58 am
Last Name: Fermi
First Name: Luis
Address: Pancho Fierro 130A Street Lima 27 Peru
Phone: 5114228670
Location: Lima, Peru

Re: My New Training Scheme

Post by emfermi »

Ttiros, I do this workout as outlined from Monday to Saturday. That does not mean that I push myself to the limit. I workout with the "Train, Don't Strain" mantra and have not experienced any soreness any time. Sometimes I'll tackle each exercise at a time or sometimes I will do small circuits of the bodyweight type exercises (2-3 exercises). If for whatever reason I feel a bit tired, I may rest a day. Hope this clears up your doubt.
ttiros
Posts: 6
Joined: Fri Mar 04, 2011 11:23 pm
Last Name: soterakos
First Name: thomas
Address: kensington maryland

Re: My New Training Scheme

Post by ttiros »

Sure does. Thanks. I guess I really need to train not to strain.
emfermi
Posts: 168
Joined: Mon Feb 16, 2009 12:58 am
Last Name: Fermi
First Name: Luis
Address: Pancho Fierro 130A Street Lima 27 Peru
Phone: 5114228670
Location: Lima, Peru

Re: My New Training Scheme

Post by emfermi »

"Train, Don't Strain" is the key. As Bridge once posted, Charles Atlas designed DT for life. If you follow it according to it's rules, it will keep you fit and good looking for life!
Post Reply