First let me start out by saying to everyone "this is not just another routine." It's been time tested, backed up by scientific evidence, and works for everyone!!! Go find the "SPLIT" that "FITS"!!!
It's imperative that you always choose from such "basic exercises" listed below when trying to gain (maximum muscle mass and strength).To lay the foundation of your program you should always pick only (one basic exercise) for each of the major bodyparts that works best for your frame. Below is a list of the very best exercises to pick from. It's up to you as an individual to find which one of these exercises works the very best for each of the major muscle group on your body.
(Chest) declines, inclines, leaning forward dips with wide grip and Hybrid dumbell presses which are a cross between a dumbell press and a dumbell flye.
(legs) squats, hack squats, leg presses.
(hams) various forms of leg curls.
(upper back) various rows movements of any kind
(lats) various pullups and pulldowns to front of the head.
(delts) any type of over head pressing
(biceps) any basic curling movement such as seated incline dumbell curls, standing ez-barbell curls, preacher curls, or spider curls.
(triceps) close grip bench presses, skull crushers/tricep extensions, close grip dips, seated behind the head extensions.
(traps) any form of shrugs
(calves) donkey calf raises, standing calf raises, toe presses.
(abs) cable crunches, high pulley cable reverse crunches.
(lower back) weighted back extensions/hyper extensions/rackpulls
NOTE: The IRON MAN "HIT" program is an 18 week training phase consisting of a 6 week loading phase and a 7-10 day unloading phase in which a complete lay off from the gym will need to be taken during this time. (NO CRUISING ALLOWED) during the MWF split. During the last 3 weeks of the 6 week cycle you load even further by adding in a rest pause set on the last set of each exercise.
You must realize that within 3 weeks the body is able to adapt at anything we throw at it. If no change is made the continous over load along with the high intensity training will bring forth injury, strength/growth plateaus, and possibly even lean tissue loss. This is why the IRON MAN "HIT" goes into a different split/intensity level for the last 3 weeks of the 6 week cycle. My experience has shown that a training cycle providing everything was followed properly will fail to provide results at about week 6. This is because catabolism begins to catch up with anabolism.
Heres what you need to do with the exercises on the list above. Find your favorite basic exercises for each body part. For e.g.; let's say that lying tricep extensions are your favorite exercise for the triceps.You would perform two light warm ups sets with that exercise. The first warm up set should be around 15 reps and the second one about 8 reps. Then you would do 3 sets of lying tricep extensions in 3 different rep ranges. (With the first set you want to reach momentary muscular failure in the 6-10 rep range). (The second set should hit 1 rep shy of complete muscle failure at 3-5 reps). (The final and 3rd set of lying tricep extensions should be taken to failure in the 11-15 rep range).
Note: Each exercise per muscle group will be worked twice in an 8 day period on a MWF program with weekends off. Going to absolute muscular failure is not recommended when working the c-fibers-"3-5" rep range, especially for those with smaller/weaker joints.
You will need to use the following split for the first ("3 weeks" of the 6 week cycle):.
Monday: Chest, shoulders, triceps, traps, (rotators and abs if needed).
Wednesday: Lat width, lat thickness, biceps, calves, quads,hams.
Friday: Same as monday and so on.
For the next 3 weeks of the 6 week cycle- (weeks 4, 5, and 6), you will up the intensity even more by adding in a rest pause set on the last set (the 3rd and final set) for each exercise/body part. For e.g.; go to failure on the 3rd and final set in the 11-15 rep range, take about 5 deep breaths or so, pick up the weight and hit failure once again by doing 1-3 more repetitions.
During the last 3 weeks when rest pause is used the split will change to the following:
Monday: Biceps, triceps, (rotators is needed) calves, quads, hams.
Wednesday: Chest, lat width, lat thickness, shoulders, traps, and (abs if needed).
Friday: Same as monday.
Starting week 7 you will rest 7-10 day by taking a complete lay off before starting this whole 6 week cycle all over once again.
NOTE: (15 to 30 minutes) of "CARDIO" can be performed 3 times per week on training or non-training days if need be. A 15 minute maximum is a good plan for those with normal metabolism-"Mesomorphs" but those with a very slow metabolism-Endomorphs can do up to 30 minute per sessions if desired. Ectomorphs should abstain from aerobics during a bulk up period. Aerobic work is not a necessity but it does provide many health benefits and helps keep body fat levels in check.
Now let me explain that our muscles contain two types of tissues, (type 1) and (type 2) fibers. Type-2 fibers contain the most growth potential so those are the ones you will want to concentrate on if your a "BODYBUILDER". Theres 3 sub-categories of type-2 fibers. "A-fibers", "B-fibers" and "C-fibers." When all "three" of these type-2 fibers are worked it will make the difference between a guy who looks big and a guy who looks BIG!!!
Given the proper form is used with each repetition- (1.5 seconds for the positive/expolsive stroke) and (2 seconds for the controlled negative), then the Type 2-"A" fibers will be stimulated by hitting failure with a weight that allows for the performance of 11-15 reps. Type 2-"B" fibers will be targeted by hitting muscular failure in the 6-10 rep range. Type 2-"C" fibers get nailed hard when stoppng 1 rep shy of failure between 3-5 repetitions. Simply said, the ("A" fibers) work their hardest under a time load of ( 40-60 seconds). (B fibers) responds best to a time under load of (20-39 seconds). (C fibers) get nailed when it takes (1-19 seconds) to complete a set).
It's a good plan to wait a full (3 minutes) between sets to allow ATP/CP levels to replenish so the most weight can be used during each set of the (basic movements). Think over-load not pump!! This will aid in bringing forth maximum size and strength. ATP: is the only fuel supply the muscles can use.CP: Stands for creatine phosphate.
Excessive lactic acid build will greatly limits ATP/CP regeneration. After each work set is stopped and the blood returns to the muscle, ATP and CP must be replaced. For each 30 seconds of rest, around 40% of the remaining ATP and CP are replenished. After a 90 second wait, about 80% of the ATP/CP is replaced and for every 2 minutes of rest betweeen sets about 90% is replaced. By allowing 3 minutes of rest between sets we allow almost 100% of our ATP/CP stores to be restored before going on to the next set, thus allowing us to push heavier work loads and break down more muscle tissue.
NOTE: Not allowing ATP and CP levels to return to almost full capacity will throw a monkey wrench into your mass building program when heavy compound movements such as squats are being used. This is why supplemental creatine and and/or anabolic steroids provide such good results in strength when on a mass gaining diet. They aid in restoring ATP/CP levels after an intense work set. Lactic acid builds up when one moves too rapid to the next set on the very demanding "Basic Exercises". Lactic acid will destroy the bodies ability to regenerate ATP/CP. When levels of ATP are made low they trap (ANDROGEN RECEPTOR SITES) and block the signal for the body to grow. Diet and proper rest between sets has a positive affect on ATP/CP as well.
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