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It Really Works
MAINTENANCE AND BUILDING
I do a maintenance program for 3 months and then switch to an intense building program for the next 3 months and then repeat cycle.
During the maintenance program, I lift slightly lighter weights (sometimes with slightly more reps) but generally still stick to the same program for both maintenance and building.
During the building 3 month period, I increase the lifted weight on all excercises on a weekly basis, forcing the muscles to respond and grow - kind off like a shock treatment.
TRAINING PROGRAM
All excercises are done in 4 sets per excercise.
I do 8 reps per excercise (unless otherwise noted) with muscle failure occurring on the 8th rep.
MONDAY - pecs & abs
pec routine:
bench press
inclinde bencpress
decline bench press
cable pec machine
abs routine:
3 different crunches (lying on floor with legs in air, sitting on bench in v-shape, excercise ball crunches)
all are done in 3 sets with 15 reps per set.
Feel the PAIN, if no pain then you are simply NOT squeeuzing those abs hard enough! Abs are like any muscle group they must be train in low reps to the point of failure to grow. U not gonna grow deep rippling abs by doing 200 crunches in a row...
TUESDAY - shoulders
Lateral raises
front raises
military presses
standing front barbell upright rows (or whatever one calls it!)
shrugs
WEDNESDAY - legs
squats
legs extensions
squats
calve raises
THURSDAY - back
straight bar pull down
flat bench barbell raises
straight barr pull down
seated rows
FRIDAY - biceps & triceps
biceps and triceps excercises are done in supersetting mode - without resting inbetween. Provides a great pump.
seated bicep curls (alternating, dumbels)
ticeps extensions
barbell curls
triceps cable extensions
standing hammer curls (alternating)
tricep dips
concentration bicep curls
tricep extensions
SATURDAY - rest
SUNDAY - rest
POINTS OF NOTE
45 minutes before training I take 5g BCAA's on an empty stomach.
15 minutes before training I take a whey isolate with glutamine (plus NAC and ALA).
Lots of water while training.
Immediately after training I take whey isolate with a banana and glutamine (plus NAC and ALA).
HOW TO GROW AS BIG AS POSSIBLE QUICKLY
I get asked a lot by guys new to lifting, what to do to grow as quickly as big as possible. I am no guru on bodybuilding, but I have learned my fair share as time progressed. So here follows some of the truths that I have learned:
My suggestions to guys new to bodybuilding is always the same. You will not grow, no matter how hard you lift if you do not get the train/eat/sleep pattern sorted.
1) Do NOT overtrain. This is the easiest way for your muscles to shrink - literally! The best growth usually occurs when you work a muscle group intensly only once a week. You have to rest about 2 days a week. Your body MUST have time to grow and recover. Muscles do NOT grow in gym (they actually get teared down), they grow outside the gym while you are sleeping/recuperating.
Overtraining is by fat the biggest mistake new people to the sport makes.
2) No matter how hard you train, if you do not eat correctly, you will NOT grow. Diet determines 80% of your bbng success. Eat 7 small meals a day. Each meal must have a good proteien source. First meal must be when u wake up (proteien shake) and last meal when u go to bed (slow release proteien shake).
LOTS of water. You must use a potent Multi Vitamin.
3) The type of excercise you do is not that important. What is important is that you do the excercise with a heavy enough weight so that you reach muscle failure by rep 8. If you focus on slow controlled movements, forcing the muscle with intensity to failure at rep 8, you WILL grow (if you rest enough and eat right).
Follow the above rules, make sure you cover a muscle group once a week and train with high intensity and then it doesn't matter so much what excercise you do, u will grow.
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"You have to write down the dream to make it real."
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