Rock-Hard Mass While Improving Strength
This program is designed to give you huge muscles, defined cuts, and super strength. Furthermore, it is also designed to give you the best recovery possible while allowing you to hit each major muscle group in a week -- a challenging feat when you consider that putting together a great program is like putting together a complex puzzle. This program has been used with many bodybuilders and they have loved the results and continue to use it. So if you want to get ripped abs, huge arms, increase your bench, squat and deadlift, then this program is for you. Let's get started!
This split is basically the best you can do for making sure that you have the best recovery possible while hitting each major muscle group in a week. You're going to grow, get stronger and feel great.
Day 1 = Legs, Calves
Day 2 = Lats, Biceps
Day 3 = Off, Abs
Day 4 = Chest, Triceps
Day 5 = Deadlifts, Traps
Day 6 = Off
Day 7 = Shoulders
Going forward... the following are some very important things to consider before we go forward and discuss the exercises.
Work Sets: This term refers to the sets where you work your hardest for the recommended amount of reps.
Perfect Form: Do not lift with your ego! There is nothing worse than a guy who loads up a squat bar with 5 plates per side and proceeds to do quarter squats. That being said, use YouTube and the internet to learn how to do an exercise properly. Deadlifts and squats require a lot of research so make sure you take the time to learn how to do them right. There are usually people at your gym that know how to do things right so feel free to ask them because they will probably help you.
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Rest Between Sets: Feel free to take as long as you need to recover between work sets but not too long -- don't be sitting around chatting with friends when you are already recovered and should be hitting the next set.
- Workout Length: Your workout should be no longer than 60 minutes. After 60 minutes, you start to increase cortisol levels and you start to risk overtraining. Remember, you grow outside of the gym, not in the gym! That means go get your post-workout shake in you and start recovering and growing! A formulation like ProSource's NytroWhey Ultra Elite has the ultra-rapid-action hydrolyzed whey and pure whey isolates to ensure that your muscles are getting the restorative stream of aminos they need within minutes after you step off the gym floor.
There are many choices for exercise in the following lists. Sometimes you will only be able to choose a few of them because your time limit is 60 minutes.
One of the most pathetic things I see out there is someone who only trains upper body because they think that legs don't matter. Leg day is one of the most important days because it hits so many different muscles and this causes you to release a lot of testosterone and growth hormone. Want bigger biceps? Do squats. As many bodybuilders have found, legs grow better with a higher amount of reps; generally 10-15 is the recommendation with the heaviest weight that you can handle while maintaining great form.
Squats: 3 sets x 10-15 reps
Leg Press : 3 sets x 10-15 reps
Dumbbell Lunges : 3 sets x 10-15 reps
Lying Leg Curls : 3 sets x 10-15 reps
Barbell Calve Raises : 3 sets x 15-20 reps
One-legged dumbbell Calve Raises : 2 sets x 15-20 reps
Optional: Leg Extensions : 3 sets x 15-20 reps
Lats make the man! Want to have the wing span of a jumbo jet? You need to hit your lats! And of course we all know it's curls for the girls. There are so many different exercises for lats and biceps out there so I have provided you with a list of SOME of the best ones. You can feel free to use other great movements that you have learned from reputable sources. Remember stay in the gym for a max of 60 minutes!
Sets and reps recommendation for this day: do 2-3 work sets with 6-10 reps per set.
Pull Ups: Perform sets of 6-10 reps. Once you achieve 10 reps add weight to yourself such as holding onto a dumbbell between your legs or getting a belt with a chain on it.
Chin Ups: Same as Pull Ups.
Bent Over Barbell Rows
One Arm Dumbbell Rows
Seated Cable Rows
Dumbbell Curls (Seated and Standing)
Hammer Curls (Seated and Standing)
Feel free to do whatever ab exercises you want on this day, make it only last for ~15 minutes. You don't need to isolate your core that much because you will get ripped abs from the squats and deadlifts. Some good ab exercises are: the crunch, lying leg lifts, the "bicycle", and knee tucks on a bench.
On chest day you want to make sure that you start off with doing an incline pressing movement. This is because almost all weightlifters have great middle and lower chest development due to years of flat pressing but they lack in the upper chest. Once again, this is a day where you might know some other exercises that you would like to include.
Sets and reps recommendation for this day: do 2 -- 3 work sets with 6 -- 10 reps per set.
Incline Barbell Bench Press
Incline Dumbbell Bench Press
Flat Barbell Bench Press
Flat Dumbbell Bench Press
Flat Dumbbell Flies
Incline Dumbbell Flies
Chest Pressing Machines (Flat and Incline)
Close Grip Bench Press
One arm Dumbbell Skull Crushers
One Arm Triceps Cable Extensions
Horse Rope Cable Push Downs
Triceps Kick Backs
Behind The Head Triceps Extensions with Dumbbell
This is the day where you gotta freak right out and pick up some heavy ass weights. Do deadlifts because they release a ton of growth hormone and testosterone. They will also work your lats and traps and make your back thicker.
Deadlifts: 3 work sets x 6-10 reps. Never let your form go on this exercise. If you are going for another rep and you are feeling your back round then stop. You can get hurt if you push yourself with poor form.
Lying Leg Curls: 3 work sets x 10-15 reps
Barbell Shrugs : 3 work sets x 10-15 reps
Dumbbell Shrugs : 3 work sets x 10-15 reps
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Day 7 = shoulders
Sets and reps recommendation for this day: do 2 - 3 work sets with 10 - 12 reps per set.
Barbell Shoulder Press
Dumbbell Shoulder Press
Side Dumbbell Raises
Front Dumbbell Raises
Rear Delt Dumbbell Flies
Rear Delt Fly Machine
Considerations For Growth and Strength
You cannot always do the same thing forever. Here are some tips to break through strength and growth plateaus:
Drop Sets: Immediately after you finish a work set, drop the weight to a lower weight. For instance, if you are curling the 40 lb dumbbells for 10 reps per arm and fail then you drop to 30 lb dumbbells and curl those out for as many reps as you can.
Explosive lifting: Research has shown that growth factors are increased during explosive lifting. Sometimes you can mix up a set with some explosive lifting. For instance, if your first work set on bench is 225 for 10 reps, drop the weight on the second set and use 205 and pound out reps as fast as you can with good control and good form -- make sure to explode on the way up.
Stretching: Stretching in between your sets can help drive more nutrients and blood into the muscle to help increase growth.
Controlled Negatives: Controlling a lift on the way down can help to increase the stretch and pump in the muscle and thus increase growth. This method works great on exercises such as the bench press and pull up. Don't use this method on an exercise like deadlifts.
Chains and Bands: Use these to help you break through strength plateaus on certain parts of the movement. This subject would require an article of its own but look into it!
- Nutrition: You can have the best training program and supplements, but if your nutrition is not in check you will not grow. Make sure to get at least 1-1.5 g of protein per lb of bodyweight, lots of quality carbs and healthy fats.
Now you have the elite program for gaining muscle and strength while having great recovery. This training program is just part of the equation for success and getting the body of your dreams. Never give up on your goals!