Heavy-Light Crosswiring

Q: I would like a sample routine for the heavy/light training program that you have listed in Strength and Physique: The Articles. Also a sample routine for a cross wiring workout.

Thanks for your time.
Joanna

My Answer: The Heavy-Light Method is a solid strategy to follow in your quest for size and strength. It is simple but complete, versatile and effective. The Heavy/Light strategy goes like this: perform heavy sets to develop strength and muscular density and then perform light pumping sets for that same muscle group to increase blood flow and capillary development. Hence, you develop both sarcomere and scarcoplasmic hypertrophy of your muscles.

Here’s a sample Heavy-Light Program in detail:


Day One
Pull-ups (5 sets of 4-6 reps, 2 minutes of rest between sets)
Seated cable rows (3 sets of 10-12 reps, 1 minute rest between sets)

Incline barbell bench press (5 sets of 4-6 reps, 2 minutes of rest between sets)
Pec deck machine flyes (3 sets of 10-12 reps, 1 minute rest between sets)

Standing dumbbell curls (3 sets of 6-8 reps, 1 minute rest between sets)
Parallel bar triceps dips (3 sets of as many reps as possible, 1 minute rest)


Day Two
Standing dumbbell lateral raises (4 sets of 10-12 reps, 1 minute rest)

Barbell front squats (5 sets of 4-6 reps, 2 minutes rest between sets)
Leg extensions (3 sets of 10-12 reps, 1 minute rest between sets)

Standing calf raises (5 sets of 15-20 reps, 1 minute rest between sets)


Day Three: Off


Day Four
Same as Day One:

Pull-ups (5 sets of 4-6 reps, 2 minutes rest between sets)
Seated cable rows (3 sets of 10-12 reps, 1 minute rest between sets)

Incline barbell bench press (5 sets of 4-6 reps, 2 minutes rest between sets)
Pec deck machine flyes (3 sets of 10-12 reps, 1 minute rest between sets)

Standing dumbbell curls (3 sets of 6-8 reps, 1 minute rest between sets)
Parallel bar triceps dips (3 sets of as many reps as possible, 1 minute rest)


Day Five
Standing dumbbell lateral raises (4 sets of 10-12 reps, 1 minute rest)

Barbell deadlifts (5 sets of 4-6 reps, 2 minutes rest between sets)
Leg curls (3 sets of 6-8 reps, 2 minutes rest between sets)

Standing calf raises (5 sets of 15-20 reps, 1 minute rest between sets)


Day Six and Seven: Off


If you want to construct a crosswiring program, then take the above program and mix the light sets with the heavy sets in each exercise pair, but rest 30 seconds between exercises.  For example:

Pull-ups: 5 reps

Rest 30 seconds

Seated cable rows: 10 reps

Rest 30 seconds

Pull-ups: 5 reps

Rest 30 seconds

Seated cable rows: 10 reps

Rest 30 seconds

And so on and so on.