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T-NATION ARTIGO TREINO

The No-Suck Training Program

For the first three days of this program, here’s a rule you must follow: only choose exercises
you hate. If you suck at the movement, you must do it.

Day 1 – Chest/Shoulders/Triceps

A. Chest Pressing Movement Using the 50% method

B. Chest Isolation Movement Using the rest/pause method

C. Shoulder Pressing Movement 50% method

D. Shoulder Isolation Movement Rest/pause method

E. Triceps Movement (compound variation) 50% method

F. Triceps Movement (isolation variation) Rest/pause method

Note: Examples of compound triceps movements include dips and close-grip bench presses,
while examples of triceps isolation movements include kickbacks and cable extensions.

Day 2 – Back/Biceps

A. Vertical Pulling Movement 50% method

B. Another Vertical Pulling Movement Rest/pause method

C. Horizontal Pulling Movement 50% method

D. Another Horizontal Pulling Movement Rest/pause method

E. 2 Biceps Movements (pretty much all curl variations) 1 using the 50% method, 1 using the
rest/pause method

Day 3 – Quads, Hamstrings, Calves

A. Quad Isolation Movement Rest/pause method

B. Quad Compound Movement 50% method

C. Hamstring Isolation Movement Rest/pause method

D. Hamstring Compound Movement 50% method

E. 2 Calf Movements 2 sets of 20 for each movement. Straight sets, no intensity methods
added.
Day 4 – Off

For the next three days, use the same program, but train using the movements you want to
do. Just pick the movements you really like this time, but add intensity methods to them as
well.

Day 5 – Chest/Shoulders/Triceps

A. Chest Pressing Movement 50% method

B. Chest Isolation Movement Rest/pause method

C. Shoulder Pressing Movement Using the 50% method

D. Shoulder Isolation Movement Rest/pause method

E. Triceps Movement (compound variation) 50% method

F. Triceps Movement (isolation variation) Rest/pause method

Day 6 – Back/Biceps

A. Vertical Pulling Movement 50% method

B. Another Vertical Pulling Movement Rest/pause method

C. Horizontal Pulling Movement 50% method

D. Another Horizontal Pulling Movement Rest/pause method

E. 2 Biceps Movements 1 using the 50% method, 1 using the rest/pause method

Day 7 – Quads, Hamstrings, Calves

A. Quad Isolation Movement Rest/pause method

B. Quad Compound Movement 50% method

C. Hamstring Isolation Movement Rest/pause method

D. Hamstring Compound Movement 50% method

E. 2 Calf Movements of your choice 2 sets of 20 for each movement. Straight sets, no
intensity methods.

Day 8 – Off

Day 9 – Repeat

Why Do Isolation Exercises Before Compound?


This is done mainly for improvement of muscle activation in those areas. Lots of guys perform
quad or hamstring compound exercises so poorly that they're lagging in one or both of these
areas. However, if you begin leg training by activating those areas through isolation
movements first, then there's a greater chance they'll be more active in the compound
movements that follow.

Built-In Focus

You might have also noticed that there's a built-in intangible to this program. You're going to
be put into a position every week to beat the previous session's "best work." So instead of
having time to lollygag around in the gym and repeatedly ask that hot chick if she needs a spot,
you'll actually need to focus on your training. The alternative is that you'll continue to suck.

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