In our workout you isolate each body part THREE times per week with a full, heavy set. You hit it on Monday, let it rest one day, hit it on Wednesday, let it rest, hit is on Friday and then give the poor muscle a two day break... before starting the cycle again. So we work our biceps (and all muscles) three full times per week which is 12 times per month. They work their biceps 12 times in 3 months! And they call us lazy...
Why is this good for muscle building? Think about when you build a callous on your hand. If you were to rub your hand until is was cut and started bleeding, then wait a week, then do it again, you would simply have a scar. On the other hand, if you were to rub it a little each day or every other day, it would slowly build up a resistance to the rubbing, thus forming a protective callous. This is the same idea with our workout.
Another interesting thing is that people who do 12 sets per body part usually do not go to full failure on each set. This would be almost impossible as it would nearly kill them! They will usually do their first few sets with ease because in the back of their mind they are saving their energy for the last few sets. Most of their sets are worthless since they are not going to failure. How often do you see somebody in your gym perform a full, balls to the wall set where they are almost about to die from the pain and effort. Not often. Usually these people are just going through the motion, getting a good "burn", while making a few grunts. Then they walk out feeling better than you because they did 12 sets for biceps and you only did one. Your muscles will only grow if they are forced too! Otherwise, we would all have huge legs just from walking around all day.
Our workout LOOKS easy on paper, since you are only doing one set per exercise. Trust me, if you go to failure on each exercise, you will be more physically exhausted than ever before. Usually, a person works just one or two muscles groups. They walk out of the gym with burning biceps or triceps. "Oooohh... my biceps are tired! I am da man!" With our workout, your entire body is being worked. You will walk out with every muscle screaming at you.
Tips On Each Exercise
Here are some tips for each exercise.
Squats: Since this is your first exercise, you may want to do 2 or 3 short and easy warm up sets to get ready. This will be your hardest exercise most likely, so we put it at the beginning so you can throw everything you can at it. Lifting to failure on squats means almost falling down on your last rep. Be sure to go all the way down and have a partner or rack there to help you if needed.
Leg Extensions: Use a full range of motion. Go all the way up and all the way down.
Leg Curls: Use a full range of motion and do not "jerk" the weight up.
DB Pullovers: Your first upper body exercise. Be sure to do a good warm up set so you do not injure yourself. Lift heavy and do not rest at the top of the movement.
BB Overhead Shoulder Press: Do these in front of your face, not behind the neck. You can injure your rotator cuff when doing them behind the neck. Go down until the bar is about at chin level, not lower. Slow, slow, slow reps!
Seated Rows: Keep your back straight up and down. Do not move far forward or lean far backwards. You want to be squeezing together your shoulder blades!
Bench Press: Slowly, go down and touch your chest around your nipple area. Do not use momentum to get the weight up. Use a spotter and get an extra rep with his help to really blast the muscle.
Barbell Biceps Curls: Do not sway! Keep your elbows at your side and do not move them. Squeeze your biceps upward.
Triceps Extensions: Keep your body straight up, do not lean over too much.
Weighted Pull-ups: If you can't do pull-ups, do pull downs. Do these slowly and go all the way up and down. Use the wide-grip bent bar.
Weighted Dips: Strap on the weight! Keep your body straight up and down, do not lean over too much. You want to be working your triceps, not your lower chest.
Standing Calf Raises: Go all the way down and up. Don't use too heavy of a weight where you can only do partial reps. Feel the burn!
Abs: Choose a good exercise that uses some resistance. Don't work your abs on any off days. Abs are normal muscles just like your shoulders and chest!
Nutrition and Supplements
As you may have heard, nutrition accounts for at least 70% of your success. Try to build a brick house without bricks! It ain't happening. Your body can not build without building blocks like protein. Your body must also have a positive calorie balance so that your body is in weight gaining mode. The important thing is to be sure that you are getting enough calories and protein. If you aren't gaining, up your calories until you are. You should not be gaining fat, so cut your calories down if your body fat percentage starts to rise.
Cardio?
It is recommended that you keep your cardio down while doing this workout program. This is a bulking workout to use when you want to gain muscle mass. The more calories and energy you put towards cardio or other types of exercise, the less ability your body will have to grow muscle. If you must do cardio, keep it to no more than 20 minutes at a time, three days per week. Save the cardio for your cutting cycle!
Conclusion
Okay, your brain now has the knowledge it needs to turn your body into a muscular freak. You just have to get the motivation to actually do the program, follow it perfectly, take your supplements and eat right. Do you have what it takes? Are you going to have the body that other people are jealous of? Will you get stares from girls and guys every time you walk into a room? Will you catch people staring at your biceps out of the corner of their eye? That is 100% up to you now. Try the program, follow it perfectly for at least 6 weeks and you will be on your way.
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