Intermediate Strength Program: What to Run Next
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Intermediate Strength Program: What to Run Next
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Did your beginner program stop working? Good news: you don't need a brand new program. You need the next small change.
In this episode of Mondays with Matt, Matt Reynolds walks through the intermediate strength program he uses with busy men over 40. It starts with a simple 4-day upper/lower split. Then it moves forward one minimum effective dose step at a time, from linear progression all the way to 5/3/1, block training, and DUP.
You'll learn:
• Why a 4-day upper/lower split works better than 3 full-body days for most lifters
• How to go from adding weight every workout to setting PRs every week with a heavy day and a volume day
• How a 5s/3s/1s wave and a simple deload keep you progressing for months, or even years
• How to swap in a lift variation, like a pause squat or close-grip bench, to attack a weak point
• When to try a 6-day push/pull/legs split, and how to train with only 30 minutes or just dumbbells at home
Minimum effective dose doesn't stop working. You just have to make the right next change.
Matt's Links
Website: https://ryanmattreynolds.com/
Instagram: https://www.instagram.com/reynoldsstrong/?hl=en
PS - Busy dad looking to take control of your health and fitness. Check out our free resource to ditch the dad bod here.