Subject: Cool muscle program for you to try...[COMPLETE program in this email]
One of the simple truths about
training is that
everything works but it doesn't work forever.
Oftentimes, the best results
you get come when you make
tremendous changes to your training program, e.g. going
from a low-volume, high-frequency type of program to a
high-volume, low-frequency type of program.
This tremendous change
in approach shocks the
muscles into new growth and keeps your mind fresh
and excited to get back into the gym.
For this "big change"
muscle-building program, you're
going to be going back and forth between two extremes
of training...
You're going to start with
one week of high-frequency
training, meaning you're going to be doing total-body
workouts EVERY SINGLE training day - 5 days in a row,
working somewhat different rep ranges on each of the
days for variety.
The next week, you're going
to switch to a one-part-per-day
style of training (some of the smaller parts will be combined,
e.g. calves, shoulders, biceps, triceps).
The exercises you use should
be the basics or variations of
the basics...that's the one thing we're going to keep
constant so that your body gets the same training stimulus
and knows what to adapt to.
Use this program for 4 to
6 weeks then take a week relatively
easy (for recovery purposes).
With this program, you get
the best of both worlds - high
volume, low frequency, high frequency, low volume AND
the benefits of changing between the two!
Just switch constantly back and forth between the Week A and
Week B training schedules below.
Week A -
The Total-Body Program
Here's an outline
of the total-body week of the program - the
numbers in parentheses, e.g. (3), are the number of sets to
do for that bodypart.
For the total body workouts, choose ONE exercise per
bodypart. Take 60 to 90 seconds rest in between sets. The
workouts should be done in 45 minutes to an hour at the
most.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6/7 |
|
Back (3) |
Back
(3) Chest (3) Thighs (3) Delts (2) Hams (2) Biceps (2) Triceps (2) Calves (2) Abs (2) |
Back
(3) Chest (3) Thighs (3) Delts (2) Hams (2) Biceps (2) Triceps (2) Calves (2) Abs (2) |
Back
(3) Chest (3) Thighs (3) Delts (2) Hams (2) Biceps (2) Triceps (2) Calves (2) Abs (2) |
Back
(3) Chest (3) Thighs (3) Delts (2) Hams (2) Biceps (2) Triceps (2) Calves (2) Abs (2) |
Rest |
| 12-15 reps | 10-12 reps | 8-10 reps | 6-8 reps | 5-7 reps |
For exercise selection,
pick from deadlifts, squats, bench
press, shoulder press, barbell curls, dips, close grip bench,
barbell or dumbell rows, chins, etc. For weight selection,
choose a weight that you'll be likely to hit failure within
that rep range.
Remember, push hard on these sets!
It may not seem like
much but you're going to be working the same muscle group
the very next day again...and again...and again...
Week B
- The Single Part Per Day Program
The next week
of the program (after your 2 days off) is going
to be much higher volume for each bodypart but much lower
frequency, e.g. you'll do only or two bodyparts per training
session and only doing that once per week. It'll be a big
change and your body will have to adapt again!
Here's the split:
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6/7 |
| Chest | Back | Shoulders/Calves | Biceps/Triceps |
Thighs |
Rest |
During each training session
this week, you're going to have
pretty much free reign on how to work that bodypart. Since
you'll only be hitting it directly once during that week, feel
free to hit it hard!
The only stipulation here is
that you MUST stop
training when you hit 45 minutes in the gym. No
exceptions.
Bottom line, we're looking
for many more sets for each
bodypart, so feel free to throw in a few intensity techniques
as well to spice things up (about 15 to 20 for larger, single-
part days and 10 to 15 each for the smaller bodypart days
will probably be about how it works out). Basically, go by
time on this one (45 total minutes).
For the smaller parts, go for
about 20 minutes on one part
and 20 minutes on the other. That works well for shoulders
and calves. For biceps and triceps, you can actually work
them back and forth, e.g. doing 1 exercise for biceps, then
1 exercise for triceps, over the 45 minutes of the session.
Do the heaviest exercises first,
e.g. bench, squats, deadlifts.
Do higher-rep training more towards the latter parts of the
training session.
So basically, your rep ranges
should start in the 5 to 7 rep
range, then gradually work towards 12 to 15 (or more) as
you go through the workout.
For rest times, about 60 to 120
seconds is good, depending
on the exercise and how heavy you're going with it (longer
rest periods for heavier training).
So other than that, eat big, take
your supplements and lift hard!
If you have any questions about
the program, let me know
and if you DO try it out, keep me posted on your results!
You can reply back to this email
or post those questions and
results on my "Mad
Scientist" Facebook page here...(be sure
to "like" the page while you're there - I want to feel popular
;)
Enjoy!
Nick Nilsson
The "Mad Scientist of Muscle"
P.S. If you know anybody else who might
benefit from this
information, feel free to forward this email to them!
--------------------------------------------------------------------
Plain text links from this email
http://www.facebook.com/nicknilssonmadscientist
--------------------------------------------------------------------