BULK AND POWER
The goal behind this first advanced program is to stimulate muscle growth though heavy exercise. Power-building movements that work general areas of the body are used. There is no emphasis on isolating individual muscles.
You may be used to doing a larger variety of exercises and many more sets per body part. Despite this, follow the program exactly as outlined, without adding anything. You will have a tremendous reserve of energy from back-cycling to a smaller amount. This will allow you to apply MORE EFFORT WITH EACH SET. In other words, you will SUBSTITUTE QUANTITY WITH QUALITY. The strength increases you will experience will be proof of muscle increase.
The workouts will be done 4 days a week - Part 1 on the 1st and 4th days, Part 2 on the 2nd and 5th days. Rest and allow the muscles to grow on the 3rd, 6th and 7th days.
Constantly strive to lift heavier weights.
Always use good form. It is important that each exercise be performed correctly.
Use the progressive resistance method. With each progressive set of an exercise, increase the weight.
Rest about 2-3 minutes between sets, or longer if you feel the need.
Before each workout ride the stationary bike for a warmup, and to provide cardiovascular work to keep bodyfat at a minimum. You should notice continued results from this routine.
Remember that your gains are in direct proportion to your effort and determination.
1st and 4th Days
Stationary Bike - 15 minutes.
Squat - 2 x 20, 2 x 12, 2 x 8.
Leg Extension - 4 x 8.
Leg Curl - 4 x 8.
Standing Calf Raise - 8 x 15-20.
Barbell Bend-Overs (Good Mornings) - 4 x 8.
Decline Weighted Situp - 4 x 10-15.
2nd and 5th Days
Stationary Bike - 15 minutes.
Alternate Dumbbell Press - 4 x 8.
Upright Barbell Row - 4 x 6.
Shrug - 3 x 8.
Pullover Machine (or Straight Pulldown) - 3 x 8.
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Bentover Dumbbell Row (one dumbbell or two) - 4 x 8.
Dumbbell Bench Press - 4 x 8.
Seated Dumbbell Curl - 4 x 8.
Lying Triceps Extension - 4 x 8.
Next: Muscle Density and Apparent Mass.
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