Wednesday, July 9, 2008

Something RADICAL to build muscle!!!

Want to build muscle mass in the shortest amount of time possible? Train each bodypart TWICE in one day! That's right....here goes...Train no more than two bodyparts in one session but split the session in TWO....train a heavy session in the morning (multiple sets of heavier weight and lower reps, like 4 sets of 5-8 reps per set) and return at night and train the exact same muscle groups but with lighter weight a higher reps (such as 3 sets of 14-20 reps)...Example:
Monday, AM session(free weights only!):
Chest/Biceps:
Bench Press....5 x 6
Incline DB Press....4 x 8
Barbell Curls.....4 x 8
DB Hammer Curls....4 x 8

Monday, PM session (at least 5 hours later)
Incline DB Fly...3 x 15
Decline DB Press...3 x 12
Bodyweight dips...3 x failure
Preacher Curls...3 x 12
Any Biceps Machine...3 x 15
Concentration Curls...3 x 12

This program flat works.....choose similar-type free-weight compound exercises for each bodypart in the morning session and then combine Dumbells and machines together for "pumping" in the evening session. Train no more than 4 days per week and use mild cardio sessions on your of days. Increase your protein intake to maximize recovery. Some Branch Chain Amino Acids (BCAA's) before and immediately after each session is also highly recommended.

No comments:

Post a Comment