Midsection work
Add 2-3 sets of 2-3 exercises for your abs and lower back at the end of each workout
Using the core lifts and accessory circuits outlined above, your next eight workouts would look like this. For the next group of workouts, simply continue the sequence.
Workout 1 – Squats + circuit 1
Workout 2 – Bench press+ circuit 2
Workout 3 – Deadlifts + circuit 3
Workout 4 – Military press + circuit 1
Workout 5 – Squats + circuit 2
Workout 6 – Bench press+ circuit 3
Workout 7 – Deadlifts + circuit 1
Workout 8 – Military press+ circuit 2
Workout frequency
As each session is pretty much a whole body workout, convergent phase training is best suited to using on every other day as back-to-back workouts will not allow sufficient time for recovery for the necessary muscle repair and growth to occur.
Whenever you read about a new programme, the author normally says something like “follow this workout for the next four to six weeks and then change your programme completely.”
This is because in traditional workouts, the body quickly adapts to the stresses and strains of that training session and while initial fitness improvements are rapid, they soon slow down and stop once your body has become accustomed to the workout. With convergent phase training, because each workout is different, I think you could stick with this programme for months at a time and still see continued progress. Simply put, this could be the best workout you ever do!
Greetings and Success in your job…
I read about the The Convergent Phase Training, and my question is:
Is each workout for a specific day? for example the Workout 1 – Squats + circuit 1 could be on monday, the next on tuesday…etc…
or if you have a better definition about it, like workout 1 nad 2 on monday….
so, what will you recomend?
thank you
Yes that is correct. Each day you have a basic lift (bench press, deadlifts, squats) + one of the circuits !
Okay!..thank you for your answer…I’ll be start this workout the next month when I finished with the old one…and I want to know if the next days will be good like this:
Monday Workout 1 – Squats + circuit 1
Tuesdays Workout 2 – Bench press+ circuit 2
Wednesday Off
Thursday Workout 3 – Deadlifts + circuit 3
Friday Workout 4 – Military press + circuit 1
Saturday Off
Sunday Off
So in the next week will be like this:
Monday Workout 5 – Squats + circuit 2
Tuesday Workout 6 – Bench press+ circuit 3
Wednesday Off
Thursday Workout 7 – Deadlifts + circuit 1
Friday Workout 8 – Military press+ circuit 2
Saturday Off
Sunday Off
I’m writing this because I’m new in this, and I want to be sure that I will do it right….and something else I have to do the 5 sets of Squats first so when I finish my next exercise is the circuit for 3 to 5 sets..
If you have a better advise please let me know…
Thank you…
As each session is pretty much a whole body workout, convergent phase training is best suited to using on every other day as back-to-back workouts will not allow sufficient time for recovery for the necessary muscle repair and growth to occur.
Based on that I would say no
I have done this type of workout for some time, I just didn’t know it had a name. In an effort to make it more different I also change the rep scheme up on the circuit. I will come up with with several different options such as 4X10, 21-15-9, 3X15, AMRAPX20 Mins, ect and either randomly pick one or use dice to pick one. Kinda a crossfit theme. I love the variety and it keeps me coming back for more.
Josh, If I understand what he is saying, you need to leave a rest day between each workout. I do mine M-W-F and I walk Tues & Thurs. I use Sat as a sport day (Bike riding, Basketball, ect.) and Sunday is a rest day! If it’s good enough for God it’s certainly good enough for me!