How to Build Muscle with Exercise
I'm 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 aren't quite sure yet exactly as to why it's so effective... although I do have some theories which I'll 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 and Andro stack and 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. I will shortly be writing a more in depth description of how I was able to achieve this 21 pound gain over 21 days... but what I have prepared here is enough to get you started and give you great gains.
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 two 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 ie. train your chest for the 3 styles of sets before doing the same for back...OR you may superset chest and back exercises ie 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
Day One: CHEST, BACK AND ABS
| Done | Exercise | Reps | Style |
|---|---|---|---|
| Incline Fly's | 10 | A | |
| Bench Press | 6 | B | |
| Bench Press | 2 | C | |
| Incline Press | 25 | C | |
| Bent Over Rows | 10 | A | |
| Chin-ups | 6 | B | |
| Cable Rows | 2 | C | |
| Cable Rows | 25 | C | |
| Crunches | 10 | A | |
| Reverse Crunches (Incline) | 6 | B | |
| Reverse Crunches | 2 | C | |
| Crunches | 25 | C |
Day Two: LEGS
| Done | Exercise | Reps | Style |
|---|---|---|---|
| Squats | 10 | A | |
| Squats | 6 | B | |
| Squats | 2 | C | |
| Squats/Leg Press/Extensions | 25 | C | |
| Stiff Legged Dead Lifts | 10 | A | |
| Stiff Legged Dead Lifts | 6 | B | |
| Leg Curls | 2 | C | |
| Leg Curls | 25 | C | |
| Seated Calf Raises | 10 | A | |
| Standing Calf Raises | 6 | B | |
| Standing Calf Raises | 2 | C | |
| Standing/Donkey Calf Raises | - | C |
Day Three: SHOULDERS AND ARMS
| Done | Exercise | Reps | Style |
|---|---|---|---|
| Lateral Raise | 10 | A | |
| Shoulder Press | 6 | B | |
| Shoulder Press | 2 | C | |
| Upright Rows/Bent Over Raise | 25 | C | |
| Preacher Curls | 10 | A | |
| Standing Curls | 6 | B | |
| Incline Curls | 2 | C | |
| Reverse Curls | 25 | C | |
| Pushdowns | 10 | A | |
| Dips | 6 | B | |
| Pushdowns | 2 | C | |
| French Curls | 25 | C |
There you have it... simple... but powerful... REMEMBER THOUGH...DON'T CHANGE IT BY ADDING THINGS AND MAKING IT LONGER (The reason I keep emphasising this fact is because I used to own a couple of gyms and have had experience with thousands of clients... many had the mentality that if such a small program is effective, they'll just add this and add that to make it more effective. This is especially true for people who have been training for some time and are used to monster workouts... because they know a lot of exercises... and are used to regularly doing a lot of exercises per workout... they feel they 'must' do this. Well please don't be like them... you now know better... so there's no excuse!)