Rules of Principle
Posted By: Donna
Date: Wednesday, 16 October 2002, at 2:28 p.m.
I’m not sure it is still available but Grimwood’s Strength System book, Creating the Superhuman Athlete of the 21st Century, is a book that I have found interesting and worth the price. Rickey may sell it if it is still in print. In the book they define 25 “Rules of Principle” that they have found to be productive for them. I thought it might be helpful or at least of interest to some. Perhaps people can point out what “Rules” they have found to be beneficial for themselves or give some of them a try to form their own opinion.
The following apply to a weekly schedule:
Rule #1 All pressing movements are performed on the same day or one day following!
Rule #2 All pulling movements are performed on the same day!
Rule #3 Never combine pressing and pulling movements on the same day except arms or for warming up!
Rule #4 All leg work is performed on the same day!
Rule #5 Always rest at least 24 hours before every heavy workout!
Rule #6 Maximum weight singles or sets are performed every other training week, only!
Rule #7 Never train more than two different heavy lifts during one training week! (squat & bench, squat & deadlift, or bench & deadlift)
Rule #8 Never train more than one heavy lift on the same day! (either squat, bench, or deadlift)
Rule #9 Always train your heavy sets of a particular body part from larger to smaller muscle groups!
Rule #10 Always finish every heavy assistance exercise with a light-moderate weight rep set!
Rule #11 Always stretch before and after every workout!
Rule #12 Never perform heavy movements without warming up to them with lighter progressive sets or singles!
Rule #13 Never perform more than one forced rep!
Rule #14 Never perform just one set of any exercise!
Rule #15 Never wrap or strap for assistance exercises!
Rule #16 Never perform less than 5 reps for any assistance exercise!
Rule #17 Always train through your entire range of motion!
Rule #18 Always train with the same form and technique regardless of the weight!
Rule #19 Always control both the eccentric and concentric movements of the exercise, equally!
Rule #20 Always allow at least 5 minutes rest between every heavy max single or max set!
Rule #21 Always train your assistance work with minimal rest, without rushing!
Rule #22 Finally, always train your muscle, not your ego!
The remaining three rules apply to powerlifting competitions:
Rule #23 Always perform your last max training workouts three weeks out from the meet!
Rule #24 Always perform your lighter training workouts two weeks out from the meet!
Rule #25 Always rest fully and completely one week out from the meet!