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Free Arm Workout Exercise Grouping/ Order Every program designed by Advanced Training Philosophies (ATP) has a designated grouping order which the client must follow for the program to be implemented correctly. The exercise grouping order is designated by the letter (A, B, C…) and number (1, 2, 3…). All of the letters are preformed with one another. An exercise may be paired with the same muscle group, antagonistic (opposite) muscle group or a completely separate muscle group. When you see a single letter with no number this means the exercise is done on its own. At ATP our exercise programs vary on groupings depending on the phase, desired outcome and training level of the client. Example Grouping Exercise A1 Flat Bench Press A2 Supinated Grip Pull Ups B1 Incline DB Bench B2 Seated Rows In this example the first grouping designated by the letter ‘A’ should be completed first before moving to the ‘B’ exercises. In group ‘A’ the first exercise A1 Flat Bench Press and the second exercise A2 is Supinated Grip Pull Ups. These letters and numbers indicate that you do one set of Flat Bench Press then one set of Supinated Pull Ups then return back to the Flat Bench Press for the total number of sets before moving to group ‘B’. Sets At Advanced Training Philosophies (ATP) we want you to understand that the first part strength gain comes from improvement of the inter-muscular coordination. This means that you will get more efficient as the body adapts to the exercise being performed. This adaptation will cause the exercise to be performed to feel easier allowing you to lift heavier weight. At ATP we understand that there is a required amount of sets that needs to be performed to get the desired outcome for the client. We feel that someone on a fat loss program and someone that is on a power lifting program will have two very different exercise programs. Here at ATP we believe that there is an inverse relationship between the number of sets and the number of reps (as reps decrease sets increase). At Advanced Training Philosophies we understand that with how intense our exercise programs are a recovery week is necessary to prevent overtraining. With clients training four or more days a week a cut back week will be implemented every few weeks. This will allow both the body and mind to recover to allow the client to progress towards their goal at a rapid rate. ATP’s view on recovery is to decrease the total volume (sets and reps) and not the intensity (load lifted) of the exercise. Example Grouping Exercise Sets A1 Flat Bench Press 4 A2 Supinated Grip Pull Ups 4 B1 Incline DB Bench 3 B2 Seated Rows 3 Using the same example as above you have two groupings ‘A’ and ‘B’ that each have to exercises each (1..2..). Group ‘A’ has four total sets and Group ‘B’ has only three sets. In this example, you will perform A1 one set then A2 one set for a total of four sets before moving to Group ‘B’. Once Group ‘A’ is completed then you will perform the exercises for Group ‘B’ for three sets. The amount of sets will vary depending on the goals, exercise level and phase of the client. Repetitions The number of repetitions performed for each exercise is one of the factors that helps dictate the client’s desired outcome. The factors that dictate the number of repetition performed include the client’s: training level, the training phase, conditioning level, body composition, muscle groups being used, and exercise being performed. At ATP, the phase dictates how many reps are being performed. In a body composition or hypertrophy phase a greater number of repetitions is used to increase the gains of muscle mass and/or body composition changes. Strength phases typically require fewer reps because they are geared towards gains in maximal strength and neurological efficiency. At Advanced Training Philosophies, we use a higher rep scheme when trying to increase muscle size, fat loss and increase conditioning level of our clients. We will use a lower rep scheme when trying to increase strength, power, or explosiveness of our clients. These factors describe above aren’t the only ones that play an important role in deciding the amount of reps performed for each exercise. Exercise and muscle groups being worked also play an important role in determining the amount of reps being performed. Exercises that recruit large muscle groups such as the squat or dead lift require fewer repetitions than those exercises that use small muscle groups. Explosive movements such as snatch, clean and jerk also require fewer reps due to the complex nature of that movement. At ATP, we don’t always use a set number of reps to determine the length of the exercise being performed. We use strategies such as distance and a given time to also dictate how long the exercise will be performed. The factors mentioned above (phase, training level, etc.) will also play a role on how long and how far the exercise will be performed. ATP’s view on how to write repetitions is unlike most others. We believe that a rep range should be given to allow maximal effort to take place. Instead of giving 8 reps we would give (6-8) reps, this range will allow some failure to take place. While every client should strive to complete the higher number in the rep range coming up a few short is acceptable. So, if you were suppose to get eight and you only completed six on your last set it is acceptable because you still fall in the range given. If you can go above the range you are probably going to light and if you fall below then you are probably going to heavy. ATP gives the clients the freedom to push themselves to the maximal level by giving them a range of reps to fall in-between when completing an exercise. Example Grouping Exercise Sets Reps A1 Flat Bench Press 4 (8-10) A2 Supinated Grip Pull Ups 4 (8-10) B1 Incline DB Bench 3 (6-8) B2 Seated Rows 3 (6-8) In the same example as about we still have our two Groupings ‘A’ and ‘B’. The amount of sets was described in the previous section. In Group ‘A’ (A1 Flat Bench and A2 Pull Ups) there is a designated amount of reps to be performed (8-10). You will complete four sets at eight to ten reps before moving to the ‘B’ exercises. Group ‘B’ exercises (B1 Incline DB Bench and B2 Seated Rows) you will perform three sets for six to eight reps. Training Logs Now Posted Advanced Training Philosophies has decided to provide a more affordable option to allow clients to save money in an unstable economy. The member option will allow clients to access our member page for $9.99 a month. With this option you will have access to many different exercise programs. The programs will range from 2-5 days a week and will vary from beginner to advanced levels. The Advanced Bench Press Manual E-book is finally complete. This is one of the most comprehensive programs out there. We not only teach you the methods to a big bench but also provide you with the exact exercise programs to achieve it. This leaves nothing to chance. Follow the program and your bench will go up. It’s that simple. It will teach you how and when to use tempo, how to set up bands and chains, how to use exercise groupings, and other important methods that should be included in your exercise arsenal.
ATP is going to give one free workout a week. Just check the site each week for the free workout.
Grouping/Exercise Sets Reps Rest (seconds)
A1. Close Grip Bench Press 3 (4-6) 10
A2. Weighted Dips 3 (10-12) 10
A3. Tricep Pushdown w/ Rope 3 (23-25) 60
A4. Close Grip Supinated Pull Up 3 (4-6) 10
A5. Reverse Grip EZ Bar Curl 3 (10-12) 10
A6. Low Pull Curl w/ Rope 3 (23-25) 60
B1. 1 1/4 Overhead DB Press 3 (10-12) 10
B2. Seated DB Lateral Raise 3 (12-15) 10
B3. Band Pull Apart 3 (18-20) 60
How to Read the Workout
Programs Now Available
ATP is now making customized programs tailored to your needs. For $20 a program you can get the resuts your looking for. It easy to get stuck in a routine and keep doing the same thing over and over. Same routine same results. Break the pattern with ATP's customized program. Let us take the guess work out and start working towards the results you want.
Products Coming Soon!
ATP is in the process of manufacturing its own products. Our products are of the highest quality and well below market value. Our first line of products will include; strongman trainer, weight attachment, Multi-Bench Board, Sprint Sled, and Economy Sled. If you are interested in pre-ordering products contact info@trainatp.com
ATP Weight Attachment
ATP Strongman Trainer
ATP's trainers Garrett and Josh will now have training logs online. Check out and see what the trainers are doing in their training. Training logs will include lifting sessions, cardio, videos, random thoughts and just about anything to give our viewers a sneak peak on what is currently going on.
View Garret's Training Log
View Josh's Training Log
Membership Now Available!
Become a ATP member today!
New E-Book
$14.99
New Exercises
ATP offers one of the most comprehensive exercise indexes on the web. With over 400 exercises to choose from you can keep your body guessing so you don’t plateau. The index is continually updated to give our clients the most complete index in the industry. When the index is complete we will have over 1000 exercises to choose from.
Here is a few samples from our exercise index on our youtube page:
DB Bulagrian Split Squat Inertia Bench Press
Around the World Pull Up Muscle Up Pull Up
Featured Products Advanced Training Philosophies offers a number of products to keep our clients in the forefront of the exercise industry. Our goal is to provide the tools to get our clients to achieve their personal goals. We offer apparel, lifting accessories, electronic books, and design training programs to meet the demands of our clients.
This months featured product is the Advanced Bench Press Manual. This E-book is instantly downloaded to your computer, so you can start increasing your bench press strength right away!
$14.99
