Candito 6 Week Strength Program Results
Introduction to the Candito 6 Week Strength ProgramThe Candito 6 Week Strength Program is a new routine gaining popularity throughout the YouTube community. This strength program has been created, and used by, the creator of. More information regarding the 6 week strength training program can be found in. As the name of the program suggests, this is a 6 week program that can be used to peak for a meet, or for training in a general sense. Is Candito’s 6 Week Strength Program for you?Each week of the 6 week Strength Program is broken down into a different focus. This is called periodization, and according to Jonnie is great for beginners. Jonnie says that the benefit of a program using periodization is you prevent weaknesses before they even arise, and it allows beginners to greatly improve their focus. Candito 6 Week Strength Program ExplainedThe Candito 6 Week Strength Program is a 6 week training program built using periodization.
Because of this each week will be different. You will train either three, four, or five days per week depending on what week of the cycle you are currently on. Each week of the program effects the other. 6 Week Set-Up Week 1Muscular ConditioningWeek 2HypertrophyWeek 3Linear Max OTWeek 4Heavy Weight Acclimation/ExplosivenessWeek 5Intense Strength TrainingWeek 6Deload (optional)The program is focused on the three main lifts;,. The weights you use each lifting day is based off of your current for the squat, bench press, and deadlift.
Candito 6 Week Strength Program Results Chart
You will be lifting using several different set and rep ranges throughout the 6 week program.As you move through the weeks, your training will become more strength oriented. The percentage of weight you train with will continue to increase from week to week, and your volume will drop.
During week 5 the intensity is high; working at 97.5% of your max, and volume is low; 1-4 repetitions.Since this is a 6 week training program, Jonnie provides lifters with three options to choose from for week 6. Skip Week 6.
Just use projected one rep max from last week’s 1-4 rep set. Start next cycle. Use projected max for next cycle, but take a deload week (repeat week 1 but skip last upper workout).
Take this 6th week to actually find your 1 rep max. Then either deload or start new cycle the next week.You will choose three of your preferred upper body accessory movements. One back accessory, one shoulders accessory, and one biceps accessory. These accessory movements are required, and will be performed on each upper body day.Jonnie intentionally does not provide you with specific weights, and/or percentages for your accessory movements. This allows you to focus more on the main three lifts, and allows you to choose your weights based off of how you feel that day.Just try to increase the weight gradually over the course of the weeks. The intensity should always be relatively moderate so if you are hitting failure or coming close to it, then you need to lighten the load.
Starting Strength Program
This moderate intensity also applies to the deadlift variation which is the only required movement on certain lower body days.There are no required accessory movements on lower body days. You do have the option to add two optional exercises at the end of your lower body workout, but these are not required. Upper Body Accessory Movements BackShouldersBicepsDumbbell RowSeated Dumbbell Overhead PressDumbbell CurlWeighted Pull-UpsStanding Dumbbell Overhead PressBarbell CurlPulldownsMilitary PressDumbbell Hammer CurlMachine RowLateral Dumbbell Raises (Suggested as an optional exercise)EZ Bar CurlExercises involving pulleys/machines (Suggested as an optional exercise)Optional exercises provide you with a little flexibility, and control. These are optional from workout to workout, and allow you to add an additional exercise(s) for a particular workout. Jonnie states any optional exercises should be geared towards isolation, and should act like a cooldown.4 sets need to be performed on optional exercises, and this includes any warm-up sets. You do not want these exercises to have a positive effect on recovery which is why you want to limit the number of sets.
This is a guideline for my general diet during this cycel. This may seem less than maintaince but I make sure to incorporate more if needed. I also travel for work, so getting my calories in on the road is not an issue. Also, I do not believe in jumping to a surplus of 1k calories just because I am gaining/bulking.
I take in my fat amounts from the protein/carb sources that I choose. Protein Sources: eggs, chicken, steak, protein powder. Carb Sources: oatmeal, triscuits, pasta, poptarts, ice cream.