Old Timer Strong
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EOD (Every Other Day) TRAINING
Overview
This is a full body EOD (Every Other Day) plan with 2 focus muscle groups per session. The focus muscle groups get a total of 60 reps each in the workout. All other muscle groups get 24 reps with the exception of abs and calves which get 36 reps for a total of 300 reps per training session. All muscles get 3 to 4 training sessions per week for a total of 900 to 1200 reps per week full body. Each focus muscle gets 6000 reps a year based on a 50-week year with a dozen extra off days scattered throughout the year (2 days off instead of 1).
The focus muscles are strategically grouped to allow for greater intensity. For example, Bicep focus is grouped with Chest focus instead of Back; and Triceps focus is grouped with Back focus instead of Chest.
This is a TRUE EOD plan. In the occasional event that schedule doesn’t allow for EOD then pick up where last left off the next day and continue.
Begin each training session with a 2 to 5 min total body warm up (i.e., Blitz Bike., Jumping Jacks, Jump Rope). Include stretching and very light warm up sets on each muscle group (warm up set is not counted as reps).
Rep range per set should vary throughout the week but keep detailed record to assure volume is increasing. For example, F1 Chest day might be in the 6-8 rep range, F2 Chest day could be 10-12 rep range, F3 15 to 20 rep range, and F4 in the 3 to 5 rep range. In this way both fast and slow twitch fibers are stimulated, and risk of over training is reduced.
Volume is increased through weight adjustments rather than reps and while rest between sets should be enough to allow for a minimum 90% recovery (2 to 3 min) intensity can be increased overtime by reducing rest time while maintaining increasing volume.
On off days complete 30 minutes of steady state light cardio (Blitz Bike, Walk, Swim etc.) No HIIT.
This is a full body EOD (Every Other Day) plan with 2 focus muscle groups per session. The focus muscle groups get a total of 60 reps each in the workout. All other muscle groups get 24 reps with the exception of abs and calves which get 36 reps for a total of 300 reps per training session. All muscles get 3 to 4 training sessions per week for a total of 900 to 1200 reps per week full body. Each focus muscle gets 6000 reps a year based on a 50-week year with a dozen extra off days scattered throughout the year (2 days off instead of 1).
The focus muscles are strategically grouped to allow for greater intensity. For example, Bicep focus is grouped with Chest focus instead of Back; and Triceps focus is grouped with Back focus instead of Chest.
This is a TRUE EOD plan. In the occasional event that schedule doesn’t allow for EOD then pick up where last left off the next day and continue.
Begin each training session with a 2 to 5 min total body warm up (i.e., Blitz Bike., Jumping Jacks, Jump Rope). Include stretching and very light warm up sets on each muscle group (warm up set is not counted as reps).
Rep range per set should vary throughout the week but keep detailed record to assure volume is increasing. For example, F1 Chest day might be in the 6-8 rep range, F2 Chest day could be 10-12 rep range, F3 15 to 20 rep range, and F4 in the 3 to 5 rep range. In this way both fast and slow twitch fibers are stimulated, and risk of over training is reduced.
Volume is increased through weight adjustments rather than reps and while rest between sets should be enough to allow for a minimum 90% recovery (2 to 3 min) intensity can be increased overtime by reducing rest time while maintaining increasing volume.
On off days complete 30 minutes of steady state light cardio (Blitz Bike, Walk, Swim etc.) No HIIT.
Full Body with Focus Parts
The first chart below gives the total number of reps that will be completed for each training session. The order in which muscle is worked can be adjusted for personal preference. If you start on a Sunday with F1, F4 would end the week on Saturday with Monday, Wednesday, Friday off. On Monday of the next week start again with F1. In this manner one week is a 4-day week and the next week is a 3-day week.
The next chart shows the actual exercises done to get to the reps above. Keep in mind the reps are typically completed over 2 to 5 sets per exercise. The choice of exercises is based on what I have available in my home gym. Obviously if you have access to other equipment avail yourself of the opportunity.
I place a high priority on eccentrics using a 4 second eccentric count for 95% of the reps that I do. The exception is Deadlifts, Pull-ups, and the first set of Bench Press and first set of Incline Bench Press. I start every Bench Press with the NFL combine weight of 225 and a regular cadence of 1 or 2 seconds seeking to get as many reps as possible. If you can already bench 225 for 24 to 30 reps, you probably aren’t reading this as you would already have a max bench of at least 385 pounds.
Back in college days I could hit 27 reps for 225 but then I was maxing 410 pounds. Today at 58 I use it as a gage of max efforts and avoid heavy 1 rep max lifts because I happen to like the weigh my tendons keep my muscle connected to my bones. After doing the 225-max effort at a regular cadence I will then follow up with 2 to 4 sets of 4 second eccentrics to complete the total number needed for that workout, keeping in mind rep variations noted earlier.
The following chart below shows my latest F1 workout completed on April 3, 2021. I began with a 2 min Air Bike light warm up and stretching. While I don’t count the reps on the bench warm up with just the bar, I do count the volume of 675 pounds. Total session volume was 35778 pounds. Total time start to finish was 1:50 hours.
As with any plan if you are just getting started be kind to yourself. Push it but don't over do it. You might want to begin at 1/3 the reps for 100 per session for the first few weeks then add gradually until you get to 300 reps per session. And as always be sure to consult your doctor before starting a workout routine.
Back in college days I could hit 27 reps for 225 but then I was maxing 410 pounds. Today at 58 I use it as a gage of max efforts and avoid heavy 1 rep max lifts because I happen to like the weigh my tendons keep my muscle connected to my bones. After doing the 225-max effort at a regular cadence I will then follow up with 2 to 4 sets of 4 second eccentrics to complete the total number needed for that workout, keeping in mind rep variations noted earlier.
The following chart below shows my latest F1 workout completed on April 3, 2021. I began with a 2 min Air Bike light warm up and stretching. While I don’t count the reps on the bench warm up with just the bar, I do count the volume of 675 pounds. Total session volume was 35778 pounds. Total time start to finish was 1:50 hours.
As with any plan if you are just getting started be kind to yourself. Push it but don't over do it. You might want to begin at 1/3 the reps for 100 per session for the first few weeks then add gradually until you get to 300 reps per session. And as always be sure to consult your doctor before starting a workout routine.
F1 (Focus Chest and Biceps)
Come Back Soon for my latest F2, F3 and F4 sessions.
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If you are Veteran or First Responder I would love to workout with you sometime at my home gym in Sharpsburg. We are stronger together!
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