The 12-Week Shortcut To Size - Phase 2
Phase 2 /// The Two-Day Split (Weeks 4-6)
After three weeks of whole-body training, your muscles need a new challenge. For the next three weeks, follow a two-day training split repeated twice a week, for a total of four weekly workouts. A two-day training split means splitting up your entire body into two separate workouts, training half in one workout and the other half in a second. In this particular two-day split, train all torso muscle groups (chest, back, shoulders and abs) in Workout 1 and all limb muscles (biceps, triceps, legs and calves) in Workout 2.
A two-day training split allows for more exercises per muscle group. It also allows for training each muscle group with greater intensity. Upping the volume and intensity both produce progress. Training fewer muscle groups means more effort applied to each one in turn. This allows for going heavier and making sure each set goes to muscle failure.
Weeks 4-6 Workouts
Do each of the following workouts twice per week. For example, do workout 1 on Monday and then again on Thursday and do workout 2 on Tuesday and then again on Friday.
Phase 2 Rundown
The exercises you'll be using will be the major mass builders you started in Phase 1, along with an added exercise or two for that same muscle group. For most muscle groups, this will allow you to do one multi-joint mass builder and one single-joint or isolation exercise to build both overall size and shape. You'll also be able to work a new muscle group in this phase, the trapezius, the kite-shaped muscle at the base of your neck.
You'll still doing three sets per exercise. However, since you're now doing two or three exercises per muscle group, total sets jump from 3 per muscle group to 6 (or 9, for legs). This increase in the amount of work done for each muscle group is important for continued progress.
In this phase you'll drop reps down to 8-10 on the first exercise for each muscle group. This allows you to train a bit heavier than in the previous phase. Result: more strength, more muscle mass. On the second (and third) exercise, keep the reps higher at 10-12. Since these exercises will likely be new to you, the higher reps will help you to perfect them. For calves, increase the reps to 15-20.
You'll be going heavier this phase, at least on the first exercise for each muscle group. Find a weight that limits you to 8-10 reps on the first exercise; and then a weight that allows you to complete 10-12 reps on the second and third exercises. Again, once you can do more than the rep range listed for each exercise, add 5-10 pounds or whatever weight brings your reps into the listed rep range.
- Follow This Discussion by:
If you mix them only take an hour, example, in the same set mix the repetitions 1-bench press and chunches, 2-Barbell Row and Barbell Shoulder Press, 3-Incline Dumbbell Flyes and Barbell Shrug. I did something like that taking minibreaks.
That's what I love. I have seen workouts here that would take 2 hours to complete. This gets me in and out of the gym in 1 1/2 hours, the 1/2 being for cardio.
Well if you follow this program to a T, then you spend 18 minutes to 27 minutes resting. Then approximate one minute per set for 9 exercises and it should take about 27 minutes of rest, 27 minutes of exercising, that's not including cardio, waiting for a machine, setting up, breaking down and cleaning your area when you're done.
Week two of phase 2 starts today. I have had a great first week it took a bit of adjusting to adding the extra excercises but I feel good about them now. I have noticed a bit of lag in my power but it may be due to out of my expensive supplmnts. I will force my natural energy and power to move foward without them!
You can definitely substitute Pullups for Lat Pulldown. Just make you sure you get to the listed rep range somehow or another. Even if that means getting assistance or adding weights to make sure you fail.
I'm taking 2 1/2 minutes of rest in between every set, which results in a completion-time of about 2-hours. There hasn't been one workout-day where, at the end, I haven't been wrecked and on the verge of vomiting; but then again, I workout like a beast.
i just started back and chose the program to ease into lifting again. Phase one complete and muscle memory has kicked in. I am looking forward to this next three weeks and the transformations to come.