How to Build Muscle with Exercise

The Muscle Building Program

I am really excited to be giving you this weight training program which gives phenomenal muscle building results in a very short time... even for hard gainers! I am not quite sure yet exactly as to why it is so effective... although I do have some theories which I will expound in another article... but it doesn't matter why it works... what's more important is that it does... and incredibly well. I personally put on almost 10 kilos over 3 weeks! I used a loading dose of Power stack-creatine in the first week (putting on 4 kilos), plus GH stack, Andro stack, Syn stack, and meta glutamine. Admittedly it wasn't all muscle... but it was very high quality bulk, and my strength went through the roof... especially after a couple of months on the program.

Before giving you the program, which is based on a 50-year secret (Larry Scott, former Mr. Olympia, is reported to have used a similar program to build his incredible-for-the-time physique), let me warn you that on paper it looks extremely basic... and it is... but it works so effectively that I must stress DO NOT ALTER IT! Don't be tempted to add exercises, sets, etc. to it. Part of the secret for its success is its brevity. So DON'T CHANGE IT!

The workout is only 3 days a week. It's a triple split, so each body part will only be trained once a week! Yes, that's all. Once a week. And the workout is completed in 30 to 40 minutes... that's it... no longer. So don't add extra exercises, or extra workouts on your days off. The workout must be kept under 40 minutes... and no more than three times per week.

Legend

Style A: Reps are performed super slow... 10 seconds up... 10 seconds down... light weight... done to failure for 10 reps.

Style B: Reps are performed normal speed and style for 6 reps to failure... heavy weight.

Style C: Pre-exhaust set... first phase of two reps with an 'impossible' weight. You tell your mind you are going for 6 reps... but with a weight so heavy that you must fail... and only get 1 or 2 reps... even though in your mind you are going for six. Phase two... after going to failure with phase one, grab a lighter weight and pump out 25 reps to failure... fast speed... no rest between phase one or two.

NOTE: You can change the exercises for each body part... just don't change the sets, reps, or style of execution. You can either finish training one body part first before doing the next (e.g., train your chest for the 3 styles of sets before doing the same for back)... OR you may superset chest and back exercises (e.g., do your super slow Style A set of bench press, then do your super slow Style A set of rows... before doing the same for Style B and then Style C).