The point of that tale is that if you decide to take roids, all the muscle mass, definition, and strength you get won't be there when you stop taking them. If you stay natural, you'll bench press max will be the same whether your on creatine or not ... I can testify to this. Also, that guy was in a gym surrounded by "juicers" and that's what got him thinking. I told him that he would be out-benching those guys when they are off steriods because they're strength is not always going to be there. He on the other hand, will be benching 500 pounds... NATURAL!
Ever since I founded this training system back in 2000, my growth has gone anything less but unnoticed. Lots of guys still ask ... "Are you really 21?" or "Are you really natural?" I even been told that I'm a genetically gifted 21-year old, but as I am telling you like I told others, it was all because of my training system. But even though it's flattering, it helps them to see a guy at 21 who is 110% natural in both strength and muscle. It helps them realize that such an achievement is possible. When I first wanted to be a bodybuilder (age 15), I saw the physiques of professional bodybuilders and man let me tell you that it was impressive and intimidating at the same time. Intimidating because such physiques seemed impossible to achieve. But when I look at photos of the readers of the magazine, I saw physiques that were achievable.
Being natural gives you a piece of mind and lets people know that from head to toe, you're natural. Taking supplements would still make you natural and some people debate about this. But there is a big difference between supplements and drugs in that taking drugs could be life-threatening. When people see that you are natural, they look up to you as an example of strength and muscle. That's why I have physiques of "real life" people on my site to inspire others to do the same ... be natural. It's like this ... if you want to live, and lift strong, then being natural is the way to be. Trust me, after hard work and dedication, people will take notice and I also will testify to this and I, myself, still have some hard work down the road if I ever want to be a professional powerlifter. That's why you should be and STAY natural!
Well, now is onto the the final routine on this training program. If you followed the first routine on phase one, you know that your muscles were guessing week-in and week-out. You see, a workout only has a "half-life" of a month. So when you use that other workout again, you won't be burned out on it. But even in the beginning, I would go a month before I change a routine so that's what I've been doing with you. When you purchase this system, you will be ready for intensity that's to come. All else aside, hybrid training keeps your motivation up because you never know what's going to happen. As I promised, you'll be using Blast Singles and Blast Doubles a little bit on this routine as well as the countdown method and the 50-reps method. Below is an explanation of the methods that you'll be using below.
50-reps (also 100-reps)
These are good for burnouts and build great muscularity and strength too. You don't do all 50 reps in one swoop (you can, but if you do its too light). Let's say you do 15 reps and stop. You only have a 10-15 second rest, then you go again. You do this until you reach that 50th or 100th rep (100 reps for abs and calves).
Drop Sets (also 50-drop or 100-drop)
This is an "old" school method. You simple do a certain weight until you can't do any more and drop to a light and continue. You continue this until you reach failure or run out of weight. The 50-drop or 100-drop is the same way, but you do it until you reach 50 or 100 reps.
Blast Singles & Blast Doubles
Doing four to six sets of 1-3 reps with heavy weight, resting ten seconds between sets. (Heavy weight being something equal to 70-80% of your 1RM.
This is done after a heavy set like the rest-pause and explosive sets. Difference here is that you're dropping 20-30 pounds from your last set and you try to go to failure and drop 20-30 more and do the same. You only do these for two sets with no rest in between.
This is the 6-5-4-3-2 method that involves doing a set of exercise at 6 reps with sub-maximal weight, resting 1 minute, increasing the weight and doing up to 5 reps. Resting one minute and increasing the weight and doing 4 reps and so on until you reach the last set of two reps with the heaviest weight.
MONDAY (light bench day)
Bench Press 4 sets of 8 reps at 65% of 1RM
followed by on the last set: Pec-Deck 1x explosive-death set
**Pushdowns 3 sets of 10 reps
followed by on the last set: Dips 1 death set
Barbell Curls : E-Z Curls 5x6,5,4,3,2(countdown method)
Barbell Curls: Straight Bar 50-drop (light weight!!!)
Standing Behind-the-Neck Press 5x2(blast doubles)
followed by on the last set: Front shoulder press 1 explosive-death set
Rack Squats or Full Squats 2 sets of 10 reps then 1 set of 5 reps and 1 sets of 8 reps **Leg Extensions 5x6, 5, 4, 3, 2 (countdown method) Lying Leg Curls 6x3 (blast triples) Two Upper ab exercises only!!
THURSDAY (heavy bench day)
Bench Press 1 set of three reps at 74%:
1 set of three reps at 75%;
1 set of three reps at 84%***;
1 set of three reps at 85%***;
1 set of three reps at 87%***
1 rest-pause death sets (-30 from last heavy set)
followed by machine chest press or pec deck 1 death set
NOTE: On week 2, go up on these heavy sets by five pounds!!
Flat-Dumbbell Bench Press 5x3(blast triples)
**Close-Grip Bench Press 3 sets of 6-8 reps; 1 death set
**Standing Front Presses 5x6, 5, 4, 3, 2(countdown method); 1 death set
followed by Arnold Presses 1 death set
Two lower ab exercises only
Rack Deadlifts 5x 6, 5, 4, 3 ,2(countdown method)
Front Lat Pulldowns 5 sets of 10 reps
followed by Behind-the-Neck Pulldowns 2 death sets
Cable Rows 50-drop or
Dumbbell Curls 5x3(blast triples); 1 death set
Cable Curls: Straight bar 1 death set
**One-Arm Concentration Curls 50-reps(25 each arm)
Cardio (users' choice)
**no warm-up sets needed
***use a partner or spotter
Oh, yes ... death sets are back. I've worked them in where you will have to work hard, but that's going to make you stronger. In two weeks, I'll make my final installment with this system by going into the science of the hybrid strength system. Until then, stay big!
Hybrid Training- "Hybrid Training for Maximum Results!!"
Check out my web site at http://www.angelfire.com/al3/optimummuscle/system.html