The Grimwood Strength System Rules Of
Principle
"The whole of science is nothing more than a refinement of everyday
thinking."
Albert Einstein
THE GRIMWOOD STRENGTH SYSTEM begins now! We have talked about everything
that you should be concerned with up to this point. We have shared our ideas
from rest and recovery to creating your own psyche.
The Grimwood Strength System involves a set of principles which we refer
to as The Grimwood Rules of Principle! These rules are our commandments!
They should never be compromised! They will serve as your guide to structuring
every workout and every workout sequence!
These rules strictly apply to strength training only! They are not designed
for circuit type or weight control type training! You may want to check out
a spa for that!
GRIMWOOD'S STRENGTH SYSTEM
"RULES OF PRINCIPLE"
THE FOLLOWING APPLY TO A WEEKLY SCHEDULE
RULE #I: 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 #1 1: 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 #1 5: Never wrap or strap for assistance exercises!
RULE #16: Never perform less than five 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 five 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!
These twenty five commandments are The Grimwood Rules of Principle! Read
and re-read each one carefully! Try to visualize examples of each rule! When
you have become completely familiar with them, you will be ready to move
on!
Copyright 1995 Rainwater Grimwood Enterprises, Inc.