If you haven’t strength trained in a while or you have never really strength trained or lifted weights. Then Occam’s Protocol is an excellent program to quickly and effectively build muscle with the least amount of time exercising.<\/p>\n\n\n\n
Occam’s Protocol is a two day split that you should rest between two to four days between workouts. You will need longer breaks the larger your muscles get. You can do this with Machines, Free Weights, or even Resistance Bands. For resistance bands you could start with a standard multi-band set, but as you gain strength you should move to larger and wider jump bands.<\/p>\n\n\n\n
Using machines is by far the easiest way to execute this program. You can control all variables, you don’t need a spotter and you can easily control the weight. When I first did this training method I used some Hammer Strength machines that allowed me to add free weight plates, and some machines that had a weight stack and pin.<\/p>\n\n\n\n
| Exercise<\/th> | Sets<\/th> | Reps<\/th> | Performance<\/th> | Rest<\/th><\/tr><\/thead> | |||||||||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Underhand Lat Pulldowns<\/a><\/td> | 1<\/td> | 7-12<\/td> | 5 Secs Concentric, 5 Secs Essentric<\/td> | 5 Mins<\/td><\/tr> | |||||||||||||||||||||||||
| Machine Shoulder Press<\/a><\/td> | 1<\/td> | 7-12<\/td> | 5 Secs Concentric, 5 Secs Essentric<\/td> | 5 Mins<\/td><\/tr> | |||||||||||||||||||||||||
| Myotatic Crunch (Optional)<\/td> | 1<\/td> | 10-12<\/td> | <\/td> | 2 Mins<\/td><\/tr> | |||||||||||||||||||||||||
| Cat Vomit (Optional)<\/td> | 1<\/td> | 1<\/td> | 10-12 Secs Hold<\/td> | –<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\nWorkout B Machines<\/h4>\n\n\n\n
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