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Researched and Composed by Jacob Wilson
Introduction
The most frequent mistakes
made, when entering a mass phase lie within the hit and miss
approach taken by the athlete to it. Most simply state
that they are going on a bulk and apply little to no preparation
toward it. And due to their lackadaisical approach they
do not yield even close to the results that they could have,
had they pre-prepared themselves for it. This however
is a mistake you will have the opportunity to avoid. Simply
because the following two articles will completely lay out a
workout and diet designed for one thing and one thing only.
Mass!!!!
Pre- Cycle Important!
Though you are aiming for a Herculean
type physique, you must keep in mind that we are still plagued
by human frailties. Namely over training. While
I do not like to harp on this subject, it must be addressed
and taken very seriously if you are to optimally progress in
this program.
Bodybuilders go through three stages.
The first is a maintenance stage, in which the athlete has decided
to maintain his current physique. The second is a cutting
stage in which their main concentration is to get lean.
The third is of course the bulking phase. The latter two
are the most frequently used of the three. This is because
the bodybuilding mentality is one of conquest. We are
always trying to improve in one area or another and can't stand
the thought of becoming stagnant.
However because of our ferocity to
grow, we frequently make the mistake of going from a cutting
phase into our bulking stage without a break in between the
two. I say mistake, because if you have been cutting for
several weeks or perhaps several months your body is without
a doubt in an over trained state! You cannot place yourself
under that much stress and not expect this to take place.
This is why I highly recommend every bodybuilder starts their
bulk by taking 5-7 days off to first recover. If they
do not, they will severely limit their gains! Like a warrior
preparing for battle you can take this time to pre-plan your
meals and workout schedule.
Separate Your Bulk Into Workout
Cycles
I do not believe that the human body
can be pushed at 100 percent of its capacity for more than 6-12
weeks without needing some kind of small break( I.E. 5-7 days
). It simply cannot take more stress than that and for
this reason the following workout will last within that range
of time. This particular bulking cycle will span a total
of 24 workouts. After which you will have gained allot
of mass over your entire body. I would strongly suggest
that you take another 5 days off when you have completed this
cycle as your body will definitely need it!
Training Split
I have designed this
training schedule so that:
A. Each
body part will be worked every 5th day. I.E. if you worked
your chest on Monday it will be worked again on Saturday.
This allows plenty of rest and believe me, you are going to
need it! If you follow the program correctly you are going
to be one sore puppy!
B. Body
parts that work in unison will be worked all in one workout.
For example when you exercise your back, you also have pre-fatigued
your forearms and biceps. Therefore you will work them
all in the same day.
One Complete Cycle
Will Be:
Monday: Chest,
Shoulders, Triceps
Tuesday: Go To The Movies or Bake Cookies
Wednesday: Back, Biceps, Forearms
Thursday: Quads,
Hamstrings, Calves
Friday: Catch
Up On Past Issues of Beyond Failure Magazine
Saturday: Start
The Cycle Over
For your first and
second cycle you will use workout number one. When you
have completed two cycles you will use workout number two for
the following two cycles. Following these cycles you will
go back to workout number one and then back to workout number
two. After this you will have finished 24 brutal mass
building workouts! Overview:
Cycles 1-2 = workout
one
Cycles 2-4 = workout
two
Cycles 5-6 = workout
one
Cycles 7-8 = workout
two
Finished ( rest 5 days
after which you can either repeat or start a new program )
Intensity ( Important! )
The key to any routine
is not necessarily the volume but the intensity that the athlete
applies to it! I cannot stress this point enough.
I've seen bodybuilders get done in 3 sets what it took others
to get done in 20. The length
or amount of shocking methods that a program houses is not nearly
as important as the intensity that is used throughout it.
As I said before the experienced bodybuilder can make one set
of 20 rep squats more intense than 10 sets of normal range squats.
This is why I am asking you to challenge yourself mentally and
to break your pain barriers.
Volume of The Workout Explained
My goal when I designed
this workout was to create a hardcore enough routine to stimulate
a maximum amount of hypertrophy. However I am staying
away from allot of volume and opting for more shocking methods.
The workouts shouldn't last too long. However with the
correct intensity you should have problems moving after these.
The reason why I am staying away from high high volume is because
I want recovery to be at a maximum. Remember you will
be constantly blasting and bombarding your body for a span of
24 workouts. note: I am not discounting volume
training! It is a legitimate system of training.
This particular program will not incorporate great volumes though.
In the future I will discuss how to incorporate more.
Shocking Principles
As you will notice,
I am incorporating a high number of shocking principles.
Each has a purpose and I will explain it as I narrate the routine
to you.
Finally The Workout!
First Priority: Take
5-7 days off! And just Kick it! Watch T.V., get
a Massage, hell you may even work on your tan. But try
and limit your physical activity.
Chest, Shoulders, Triceps ( Workout
One )
| Chest
Decline
Bench: This way we can isolate the lower pecs.
If you are at home and do not have a decline
bench then flat will serve as an excellent substitute.
Speed of The
Rep: This first program will focus on explosive
movements. The tempo will be to drive the weight as
quickly and explosively up as you possible can and then
smoothly down( approximately 1 second on the way down.
The only exception will be on the last rep. On
this rep I want you to pause at the top for a peak contraction
and lower slowly ( approximately 5 seconds on the negative
rep. In order to understand the importance of
explosive reps read Ballistic
Training Method In a
nutshell my purpose here is to target a maximum amount
of fast twitch muscle fibers.
3 sets total
First Two: reps
to failure ( 6, 8 )
Third Set:
First Choose a weight in which you reach failure at
approximately 8 reps. Follow this with one rest pause.
You should rest long enough to allow yourself to get
3-4 extra repetitions. As soon as you reach failure
strip the weight down to a point in which you can get
approximately 6 more repetitions. Follow this
again by a rest pause that allows you to eek out a few
extra repetitions. Once you reach failure immediately
pick up a pair of dumbbells and execute a set of flat
bench dumbbell
flys. You should choose a weight that allows
you to get 12 strict repetitions. The key here
is to concentrate heavily on the stretch portion of
the exercise! This is commonly referred to as
" compound aftershock " That is when you superset a
compound movement with a " stretching movement "
This method will stimulate a tremendous amount of hypertrophy.
overview
8 reps to failure
rest pause enough to get 3-4 extra reps
immediately without rest strip down to a weight that
you can get 6-8 repetitions with
rest pause enough to get 3-4 extra reps
without rest pick up a pair of dumbbells that allow
you to perform 12 strict flat bench dumbell flys
To understand
these shocking principles read:
1.
Your
Guide to Super Sets, "Featuring My Favorite Supersets!"
2. Rest
Pause Method
Note: A novice may only
need to perform the strips and eliminate the rest pauses.
An advanced athlete may need to incorporate one strip
set after he has gone to failure with the first set
of flys. However if your intensity is complete
you shouldn't need to.
Incline
bench ( same thing ) except superset with incline
dumbbell
flys
shoulders
We have already
pre-fatigued your shoulders through bench presses.
We will now brutally target every single fiber that
your delts have left in one fail swoop!!!
dumbbell
shoulder presses
You will begin
by utilizing the ascending sets method of training.
Choose a light weight that you can easily get 8 repetitions
with. Once you accomplish this, without rest pick up
a heavier dumbbell and get 8 reps with it. You
want to time the process so that you reach failure on
the 5th set! Which means if you can usually press
the 100 pound dumbbells 12 times, you will probably
start the process with the 60's for 8 repetitions, immediately
pick up the 70, then the 80's, followed by the 90's
and finally the 100's till failure. Now here is
where the pain begins, when your delts are so
pumped with blood that you are begging for mercy!
At this stage you will strip all the way down back down
to the 60's. However on the way down you will
not strip until you have reached failure with each weight.
So use the ascending
sets method for 5 sets of 8 reps followed by strips
all the way back down till you hit the original weight
you worked with. So again as a quick example,
if an athlete can get 12 reps with the 50's he will
end out doing something along these lines:
All the sets are
performed without rest!
ascending
sets
set one: 10 pound
dumbbells for 8 reps
set two: 20 pound dumbbells for 8 reps
set three: 30 pound dumbbells for 8 reps
set four: 40 pound dumbbells for 8 reps
set five: 50 pound dumbbells till failure
descending
sets
set six: 40 pound dumbbells till failure
set seven: 30 pound dumbbells till failure
set eight: 20 pound dumbbells till failure
set nine: 10 pound dumbbells till failure
For the final
blow, and to add delt width perform the following:
one double drop
set of standing
side lateral raises ( 8, 10, 12 )
one single drop
set of standing
side lateral raises ( 8, 10 plus a few partial reps
after failure )
Triceps mass
We are staying
with the basics on your triceps. Pure mass exercises!
5 sets behind
the back dips for triceps ( 10, 10, 8, 6 and then on
the last set perform 6 reps, strip weight and
go to failure. the strip should be approximately
20 percent of the weight. )
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Chest, Shoulders, Triceps ( Workout
Two )
| chest
flat dumbbell
bench presses
a bit higher rep
range this time, ( 12, 10 and a bit more control on
the movements. So one second up, one second peak
contraction, 2 seconds to lower.
You are doing
the same pattern however. 2 sets 12, 10 and last
set 8 with rest pause, then go to failure, strip and
rest pause to failure, no superset this time.
incline dumbbell
bench: Same as flat
final blow
incline bench
flys supersetted with flat bench dumbell flys
This time you
will perform you will perform one set of 12 reps on
incline dumbbell flys. Then immediately without
rest perform one set flat dumbbell flys for a total
of 12 reps to failure.
note: If you need more then add one strip
of 12 more reps to the flat dumbbell flys.
shoulders:
6 sets of close
grip barbell upright rows ( 6, 6, 8, 8, 10, 10 ) When
you reach failure on each set cheat out an additional
3 reps on the first two sets, 4 on the second two and
5 on the last two. The key is to cheat the weight
up and slowly lower it on the negative portion of the
rep. Your range of motion should be for normal
reps, one second up and 2-3 seconds down. Also
pause for one second at the top for a peak contraction.
That's it for
shoulders, if you truly are " intense " and do
not " fake failure " then your delts will be
screwed after this. Not to mention, your pump
will be like nothing you have ever experienced!
Again we are concentrating on delt width here.
And you should also start to notice your chest separating
from your delts.
Triceps
5 sets lying
triceps extensions for triceps ( 10, 10, 8, 6 and
last set 6 reps ( strip weight and go to failure ) one
second up, one second pause at top and 2 to lower. |
Quads, Hamstrings, Calves ( Workout
One )
| Squats
3 supersets: Main emphasis quads, secondary effect,
hamstrings, glutes
Wide stance squat,
toes pointed out and parallel ( 12, 10, 8 ) supersetted
with 10 one and a half rep sissy squats, 8 and then
6. The half rep should be performed on the lower
half of the exercise. This is again compound aftershock.
A compound and heavy exercise supersetted with a stretching
exercise.
This combination can't be beat. You should notice
more peak and mass on your entire quadriceps muscle.
Note: To better comprehend the
one and a half rep method, click
here
Lunges
4 straight Sets Main emphasis hamstrings,
Lunges create
tremendous peak and mass in the hamstrings. They
also tie them into the quadriceps muscle. In edition
they build up and strengthen the glutes, perhaps
more than any exercise on earth. You will perform
4 sets of dumbbell lunges. This is one of the
only exercises that I will not ask you to go to failure
on. However you need to choose a weight that is
challenging for the rep range that I assign. (
12, 10, 8, 6, ) In edition I want you to perform
one leg at a time rather than alternate.
Lying
Leg Curls
We will finish
your hamstrings off with.
one double drop
set lying hamstring curls ( 6, 10, 12 )
one single drop
set ( 8, 12 )
Standing
Calf Raises
More than ever
intensity is the key for the following two sets!
Give it everything you have and you will see great growth
in your calves!
one double drop
standing ( 10, 10, 10 )
one single drop
standing ( 10, 8 )
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Quads, Hamstrings, Calves ( Workout
Two )
| Leg
Extension to Pre-fatigue
Quads
One double drop
set on leg extension ( reps 15, 20, 25 ) If you cant
reach targeted range use rest pause, this will assure
that you don't fake failure.
Squat
Shoulder width
apart and Heels elevated, I prefer a thin board, but
you can use plates to elevate your heels.
( 12, 10, 8 )
If really advanced
perform one more single drop on leg extensions, however
most peoples legs will be fried. I only
and I repeat only advice this if you are extremely advanced.
Note: You should see tremendous growth in your quadraceps
by utilizing this method of training. Tremendous!
However it will be extremely taxing. So try and
get some sleep after this one!
Stiff
Legged Dead lifts to Work your hamstrings from the
top to the bottom of the muscle. In edition this
will improve your flexibility.
5 sets (
15, 12, 10, 8, 6 ) As with the lunges, do not
reach failure rather make the set extremely challenging.
seated
calf raises
2 double drop
sets on the seated calf raise machine. ( 12, 10, 8 )
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Back, Biceps, Forearms ( Workout
One )
| Back
workout
Wide
Grip Pullups: Palms facing away from you
3 sets of wide
grip pull-ups to failure On the last set once
you have reached failure, set a bench underneath the
bar and assist yourself up with it and perform an excruciatingly
slow negative rep on the way down! This is where
intensity comes in! You can absolutely destroy
your back if these are done slow enough! Fight
your weight all the way down! It should take a
minimum of 5 seconds to lower yourself. Perform
5 of these negative reps immediately after you reach
failure on the last set.
Note: If you cannot get many pull-ups then
use a bench to assist you or spotter and heavily concentrate
on the negative rep. wide grip ( 10, 8, 6 )
This will strengthen your ability to perform the exercise
and you will get tremendous gains from it as well!
Close Grip Pull-ups
3 sets of close
grip to failure plus 5 negative reps on the last set.
Your main concentration on this exercise needs to be
the stretch you get at the bottom. Work on having
a full range of motion. I emphasize the stretch,
because it will bring your lats much lower and produces
a significantly higher amount of growth compared to
if you had just done partial reps.
Seated
Cable Rows supersetted
with Bent
Over dumbbell Laterals ( seated or standing )
Seated cable rows
3 sets of ( 12, 10, 8 ) reps supersetted with 3 sets
of bent over dumbbell laterals. When you reach
failure on the seated cable rows cheat out these amount
of reps on each set(4,5,6)
The same principle applies with bent over dumbell laterals.
( 12, 10, 8 ) reps plus cheat reps ( 2, 3, 4)
This superset will do three things:
1.
thicken your back
2. Create detail on the upper back and
traps
3. Give your Shoulders a 3d look by concentrating
on the rear delt.
Biceps:
Concentration
Curls
We are going to
pre-fatigue the " peak " of the muscle so that they
rise more dramatically when flexed.
Perform one Double drop set of concentration curls (8,10,12).
Standing
Barbell or Cambered bar Curls
3 Sets (10,8,6)
one cheat rep after each set to failure. The key
here is to heavily concentrate on the muscle.
Don't just throw the weight back and forth! It
should take you one second to raise it and 2 to lower
it.
2 sets lying dumbbell
curls (12,10) note: of advanced add one
set of 8
The main concentration here is the stretch! Get
a full stretch at the bottom of the exercise!
This is a great finisher for the biceps.
Forearms:
Hammer
Curls
2 single drop
sets of slight incline hammer curls (12,8) It
should take one second to raise the weight and 3 to
lower it.
Behind
The Back Wrist Curls
1 double drop
set of behind the back wrist curls (15,15,15)
1 single drop
set . (12,12)
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Back, Biceps, Forearms ( Workout
Two )
| Back
Wide
Grip Bent Over Rows
6 sets Total
( 6, 6, 8, 8, 10, 12 )
When you reach
failure on each set throw up an additional 3 reps on
the first two sets, 4 on the second two, and 5 on the
last two. The key is to cheat the weight up and
slowly lower it afterwords.
This is the king of exercises for back mass! Perform
these with the right intensity and it is a proven fact
that you will grow, and I mean big time! In edition
you should receive some nice forearm growth
due to the poundage that this exercise allows you to
control.
review: Cheating
Shock Principle
Behind
the neck pull downs
double drop set
(10,8,6)
rest
repeat
Note: One drop set is this: Click
Here A double drop set means that you simply perform
this method twice. So if I was curling 135 pounds
for 10 reps and reached failure I would drop the weight
to 100 pounds and curl it to failure and then drop it
again to 75 pounds to failure. That's a double
drop
Biceps:
Incline
Dumbbell Curls
3 sets (12,10,6)
If you noticed your preceding two workouts had you utilize
a stretching exercise at the end of the routine.
This time for a shock we will incorporate it at the
beginning. Concentrate heavily on the stretch
and get a hard one to two second peak at the top range
of motion.
Preacher
Curls
3 sets (10,8,6)
Now that we have blasted your biceps with a nice and
complete stretch, we will isolate them for three sets.
Standing
Alternate Curls
3 sets of standing
alternate dumbbell curls. The reps I give are
to be performed on both arms. (6,8,10) Normally I would
use a power exercise like this at the beginning of a
routine. Not today however. I am saving
the most difficult exercise for the end. Again,
this is simply meant to confuse your muscles and force
them into new growth.
Forearms
reverse
easy curl bar wrist curls
1 double drop
set (15,12,10) once you reach failure on the last drop
utilize the partial repetition principle and give me
10-30 seconds of partials.
1 single drop
set (15,12) same partial reps principle
Normal
easy curl bar wrist curls
same as above
Note: To Review Partial Reps Principle Click Here
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Conclusion
Unlike other magazines
my goal is not to convince you that this workout is going to
go by quickly, or tell you that its not going to be that hard.
Why? Simply because it is going to be that hard!
The program will test you both physically and mentally to entirely
new heights. However, if you do decide to embark on this
journey you will have donned the clothes of the " hardcore.
" And in edition pack on a whole new layer of muscle mass!
Enjoy Your Gains!
Sincerely
Jacob Wilson Trainer@abcbodybuilding.com
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Company. All rights reserved. Disclaimer |
