The Milo Principle
The Milo Principle – the main idea behind this program is to allow the body to adapt to heavier weight over time. In other words, the Progressive Overload principle. This article will explain this concept in depth and provide a routine, nutritional guidelines and supplement suggestions. If you’re set, let’s get started!
What Is The Milo Principle?
The Milo Principle is based on the old Greek tale of Milo and his calf. It could be called the origins of the Progressive Overload principle, as noted above. The main idea behind this principle is to gradually use heavier weight over time to build size and strength.
In the case of Milo from Croton, he was a Greek wrestler who lifted a calf every day until it grew to its full adult size. If we learn anything from this principle and story, it’s that gradual gains over time lead to more strength and muscle mass. This article will take the concept of Milo and present a workout routine you can use to build size and strength starting today.
The Milo Principle Workout Routine
It’s not necessarily required that you have several years of training experience to be able to use the Milo Principle program. It’s pretty much a use-it-right-now routine, although as noted, I assume you have some lifting experience and understand the exercises listed. I also assume you practice good exercise form and execution. Finally, advanced lifters most likely have already used this approach and may be at a different place in their lifting career. Still, anyone can use it.
OK, with that said, your expectation with the Milo Principle routine should be gradual gains, not unrealistic muscle monster overnight gains. In addition, you should be able to avoid injuries because the routine allows you to adapt to the weight – the key is to not rush it. Add weight too fast and you can expect injuries. When you are ready (more on that soon), you add weight in small increments until you reach your next goal. There’s nothing revolutionary here, just a proven principle that lets you build strength and size.
Warming Up
A good warm up is essential to any routine, especially if you are older. I suggest 10 minutes of low intensity cardio or light calisthenics. I also suggest performing 3 easy, light sets of your first exercise (always a compound movement). Use 12-15 reps on each of these sets. Finally, see the “Performance Notes” at the end of this routine before you begin.
The Milo Principle Routine
Monday – Legs
Squats
5 sets x 6-8 reps (after the suggested warmup)
Hack Squats
3 sets x 6-8 reps
Leg Curls
4 sets x 6-8 reps
Standing Calf Raises
2 sets x 15 reps
Seated Calf Raises
2 sets x 15 reps
Seated Crunch Machine
3 sets x 15 reps
Tuesday – Chest & Triceps
Bench Press
4 sets x 6-8 reps
Incline Barbell Press
3 sets x 6-8 reps
Incline Dumbbell Flys
3 sets of 8-10 reps
Close Grip Bench Press
3 sets x 6-8 reps
Triceps Press Downs
3 sets x 6-8 reps
Twisting Crunch
3 sets x 15 reps
Wednesday – OFF
Thursday – Back & Biceps
Deadlifts
4 sets x 6-8 reps
Lat Pulldowns
3 sets x 6-8 reps
T Bar Rows
2 sets x 6-8 reps
Seated Rows
2 sets x 6-8 reps
Underhand Close Grip Pulldowns
2 sets x 6-8 reps
EZ-Bar Drag Curls
2 sets x 6-8 reps
Friday – Shoulders
Barbell Overhead Press
4 sets x 6-8 reps
Side Lateral Raises
2 sets x 8-10 reps
Dumbbell Front Raises
2 sets x 8-10 reps
Reverse Pec Deck
2 sets x 8-10 reps
Machine or Barbell Shrugs
3 sets x 6-8 reps
Twisting Crunch
2 sets x 15 reps
Seated Crunch Machine
2 sets x 15 reps
The Milo Principle Routine – Performance Notes
The point with the Milo Principle Workout is to consistently add weight over time. In this routine, that means you’re focusing on adding weight to your compound exercises. Add weight when you can perform 2 additional reps beyond your rep target for your last set, for 2 workouts in a row. This is the 2 x 2 rule, and you should add 10% for large muscles like legs, chest, and back, and 5% for shoulders, biceps, and triceps.
If your rep goal on your last set is 6-8 and you hit 8 and stop, but could have easily done more, you aren’t training hard enough. Put some weight on the bar and fail at 8. Yes, I advocate going to failure on your last set. On any working set, however, you should not stop at the first sign of discomfort. On all sets leading up to your last, your final rep should be very hard to complete.
In addition, make sure you perform your reps in a controlled manner using, as noted, correct form. Do not rush through your reps like you are in some kind of race. Furthermore, unless you’re working around an injury, do complete reps, not half, quarter, or shorter reps. Here is what your tempo should look like: 2 seconds up (the concentric phase), 4 seconds down (the negative or eccentric phase) and a 3-second pause at the fully stretched position right before the turnaround.
Finally, rest 60-90 seconds between sets. A pet peeve – DO NOT camp out on your phone for 10 minutes after a set. If you can’t unglue your phone from your hand, leave it in your gym bag or locker (unless you are using a workout app). Even if you are using an app to track your sets and reps, never mind social media and texting. Focus!
Nutritional Guidelines
In terms of workout nutrition, I advise eating/drinking 50% of your total daily carbohydrates in the hours around your Milo Principle workout. This includes both your post-workout shake and and your post-workout meal. Also, this is the timeframe you should be eating the day’s simple, sugary carbs. The main point here is to take in plenty of fast-digesting carbs as well as a lot of quality protein.
Speaking of protein, I advise at least 1 gram per pound of body weight evenly spaced out throughout the day. This is more for convenience than anything else. Timing has its place, however, and you shouldn’t be going 5 or 6 (or more) hours without some protein.
Supplement Suggestions
These are cornerstone supplements. In fact, the products I list here are non-negotiable, if you want to have great workouts. First up are pre-workouts. So what are some good pre-workouts? Options include Gorilla Mind Gorilla Mode, one of the best Pre’s on the market. This is the pre-workout that shocked the industry with an ultra-high dose of citrulline, starting the citrulline dosing wars. Not to mention, it’s a complete formula that’s well-balanced and effectively dosed. Finally, it features a fully disclosed label.
Another good option is NutraBio Base, one of the best “basic” or “core” value-priced pre-workouts currently available. This is an excellent Pre that features a streamlined yet effective formula at low cost. And of course, being a NutraBio product, it features a fully open label. If you did not know, NutraBio pretty much invented the full transparency concept.
Next, make sure you use protein powder. There’s no excuse not to, it’s a quick and easy way to help you reach your daily protein goals. When it comes to protein, I always suggest Hi-Tech Precision Protein. This is a whey protein powder that is unlike any other protein powder on the market. Why? It’s formulated to release the powerful amino acid leucine in the early stages of protein synthesis, a direct trigger of muscle growth. Leucine is one of the strongest stimulators of protein synthesis.
From there, I recommend adding a creatine monohydrate powder to your supplement program. I suggest AllMax Nutrition Creatine Monohydrate. As noted, all of the products mentioned here are cornerstone products.Therefore, make sure you stop by illpumpyouup.com today and stock up!
Summary
As you can see, the Milo Principle routine is a good routine designed to help you make consistent gains in strength and size. Stay committed, follow the 2 x 2 rule to add weight, and you will be successful. I advise not changing the routine. You definitely need to stick with the compound movements over time to ensure measurable progress. If you want to mix up a few of the isolation exercises, that’s OK, but keep changes simple. Otherwise, implement my nutrition and supplement tips, and you are on your way!