![]() However, the upper/lower split allows for a similar volume of high-quality exercise without becoming extremely fatiguing. With too high a volume, it increases the risk of injury by negatively impacting form through fatigue. Note: this is different than a 6 day workout routine which some elite lifters decide to use (only meant for advanced lifters). A typical 5 day split focuses on one or two muscle groups per session, which has the potential for too much volume. The 6-week program’s structure resembles a stereotypical powerlifting split and focuses on upper/lower workouts rather than muscle group based workouts.Ĭandito believes that following a 5-day split (typically used by bodybuilders), is not the best method for making strength gains. Heavy Weight Acclimatization/ Explosiveness This allows people to get accustomed to the movements and physical demands required for each exercise, before the training begins to ramp up. Moreover, linear periodization is ideal for beginners because it starts with a high volume and relatively lower intensity. Periodization is extremely effective for structuring training and for ensuring that efforts are optimized. In simpler terms, it’s designed to stress the muscles to the point of fatigue so that they are forced to adapt, growing bigger and stronger. Periodization is based on metabolic fatigue and mechanical overload. Heavy Weight Acclimatization/ Explosiveness.There are 6 phases in total for this program: This program utilizes linear periodization, which basically means it’s split into distinct phases designed to manipulate the volume, intensity, complexity and focus of the training period. Your 1 Rep Max (1RM) values for the Squat, Deadlift and BenchĪfter those values are submitted, the custom program will automatically generate.Your selected preferred accessory lifts to accompany the workouts.Your preferred weight measurement (lbs or kg).Once the 6 week program spreadsheet has been downloaded, you’ll find an input sheet for the following information: “Candito Training is created to spread no nonsense knowledge of Strength Training. The Fundamental Concept Of Candito Programs ![]() use the best program possible (get results the fastest).The following introduction to the Candito training programs offers detailed options for lifters who want to… But, make no mistake, his method is superb and works for people of all training levels. Jonnie Candito is a very gifted and successful powerlifter who has competed at International level for Powerlifting and has designed free programs available for anyone. However, Jonnie Candito training programs remove the guesswork. With thousands of strength programs, powerbuilding routines and workouts available these days, it can be difficult to pinpoint a training method that will deliver the best results. Where to Find Candito Workout Resources.Candito Powerlifting Programs: Break Through Your Plateau.How Beginners Can Get Started Using The Candito Linear Program.Using the Candito 6 Week Program Template.Understanding 1 Rep Maxes for Strength Exercises within the Candito Program.Understanding the Jonnie Candito 6 Week Training Program. ![]()
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