For bodybuilders, catabolism is the ultimate enemy. This is the metabolic state in which the body is mercilessly breaking down complex tissue (like muscle) into simpler forms, often in a desperate quest for energy. In other words, when you're catabolic, the body is ripping apart your hard-earned muscle tissue. That's definitely not good.
Instead, your ever-present goal is anabolism, the opposite metabolic action where the body is hard at work assembling proteins into complex muscular formations, increasing the retention of protein in muscle and causing hypertrophy (a fancy word for growth).
To create an anabolic state, you need two things: Muscles that have been faced with a damaging and stimulatory bout of exercise, and the dietary protein on hand to fuel the rebuilding process afterward. Think of the protein like bricks on a construction site -- without them, the structure isn't going up anytime soon.
The good news? We can help you on both fronts, with the following high-impact mass-building workout, and the best protein powder on the market to help ensure your body has the "bricks" it needs in the aftermath of your training session.
Your Building Blocks
The first step of our mass building program is simple: Get your hands on the best protein supplement you possibly can, ProSource NytroWhey Ultra Elite. Years of advanced research and development have resulted in this "gold standard" of protein, one that is designed for quick assimilation -- this attribute is key, and why just "any" protein powder won't do for a serious bodybuilder.
Here's what we mean. Often, digestion of food can take hours from the time you eat or drink something until the time it has been processed by the stomach and small intestines for metabolic use by the body. As a bodybuilder desperate for an influx of protein, you can't afford to wait that long. You need speed.
Enter NytroWhey Ultra Elite. It includes CFM whey isolate from Glanbia, the USA's foremost producer of elite-quality protein. This premium source of whey protein isolate has been combined with a rapid action whey protein hydrolysate that's processed to yield extremely low-molecular-weight di- and tri-peptides. Because the protein has been broken down into such microscopic pieces, it makes it that much easier for your digestive system to handle.
The result is a product that provides instantaneous aminoacidemia (flooding of amino acids into the blood) upon ingestion, and maintenance of key blood amino acid levels for hours. It'll help you set the stage for maximum muscle building, especially if you have a serving of NytroWhey Ultra Elite before, during and after your training session.
A remarkable anabolic-activating ingredient called Leuvon 590, a leucine-bound leucine peptide, is also formulated into NytroWhey Ultra Elite. Leucine is one of the three all-important branched-chain amino acids, which fuel gains in size and strength. Leuvon is extra soluble in water than standard leucine, meaning it digests faster for near-immediate benefits. With added Leuvon, NytroWhey Ultra Elite contains up to four times the amount of leucine as other whey protein products.
Fire Up The Gains
With ProSource NytroWhey Ultra Elite in hand, you're ready to strike the match to ignite those growth mechanisms. That "match" is a hard-edged mass workout that will trip all the right triggers in every major body part.
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You'll do the following four workouts on a six-day schedule -- for instance, Back and Chest on Monday, Legs on Tuesday, a rest day on Wednesday, Shoulders, Traps and Abs on Thursday, another rest day on Friday, and Arms on Saturday. On Sunday, start over again with Back and Chest, repeating the cycle every six days, being sure to add in more rest days where you feel it's necessary for full recovery.
In the chart, where the repetitions listed decrease from set to set, pyramid up the weight each set; where reps are the same, pick one challenging weight and stick with it for all sets of that exercise.
Before and after workouts, drink one serving of NytroWhey, mixed with water, milk or juice. You can also add a third shake in in the middle of training sessions if you're a hardgainer seeking to increase overall daily protein intake.
In combination, this training program, NytroWhey Ultra Elite, and a high-protein/medium-carb/low-fat diet will synergistically work to battle catabolism, helping you achieve the bodybuilder's dream state of anabolic action morning, noon and night.
|Day 1: Back and Chest|
|Back||Bent-Over Barbell Row||5||15, 12, 10, 8, 6|
|One-Arm Dumbbell Row||4||12, 10, 8, 6|
|Pull-Up||3||10, 10, 10|
|Wide-Grip Seated Cable Row||3||10, 10, 10|
|Deadlift||3||12, 10, 8|
|Chest||Incline Barbell Press||5||15, 12, 10, 8, 6|
|Flat-Bench Barbell Press||4||12, 10, 8, 6|
|Decline Dumbbell Press||3||10, 10, 10|
|Pec-Deck Flye||3||10, 10, 10|
|Day 2: Legs|
|Thighs||Barbell Squat||6||20, 15, 12, 10, 8, 6|
|Leg Press||5||15, 12, 10, 8, 6|
|Hack Squat||5||15, 12, 10, 8, 6|
|Leg Extension||4||12, 10, 8, 6|
|Romanian Deadlift||5||15, 12, 10, 8, 6|
|Walking Lunge||3||10, 10, 10|
|Calves||Standing Calf Raise||4||15, 15, 12, 12|
|Seated Calf Raise||3||15, 15, 12|
|Day 3: Shoulders, Traps and Abs|
|Shoulders||Seated Barbell Press||5||15, 12, 10, 8, 6|
|Upright EZ-Bar Row||4||12, 10, 8, 6|
|Upright EZ-Bar Row||4||12, 12, 10, 10|
|Dumbbell Lateral Raise||4||12, 12, 10, 10|
|Dumbbell Front Raise||3||10, 10, 10|
|Traps||Dumbbell Shrug||5||15, 12, 10, 8, 6|
|Abs||Crunch Machine||5||20, 15, 12, 10, 8|
|Hanging Leg Raise||5||10, 10, 10, 10, 10|
|Day 4: Arms|
|Triceps||Close-Grip Bench Press||5||15, 12, 10, 8, 6|
|Lying EZ-Bar French Press||4||12, 10, 8, 6|
|Dumbbell Kickback||3||10, 10, 10|
|Rope Cable Pressdown||2||12, 12|
|Biceps||Standing Barbell Curl||5||15, 12, 10, 8, 6|
|EZ-Bar Preacher Curl||4||12, 10, 8, 6|
|Seated Alternate Dumbbell Curl||3||10, 10, 10|
|Concentration Hammer Curl||2||12, 12|
|Forearms||Barbell Wrist Curl||4||20, 15, 12, 10|
|Reverse Dumbbell Wrist Curl||3||15, 12, 10|