Day 21
Same schedule as training day (day 5) except weights session.
Training Session For Day 21 (lower body 2)
5 minute warm up
Bent Legged Deadlifts
- Sets x reps: 1x3, 3x6-8, 1x20
- *Tempo: First set - 10X, sets 2-4 - 312, sets 5 - 444
- Load: Day 15 load plus 5%
- Rest: 1 minute
Front Squats (alternated set by set with deadlifts)
- Sets x reps: 1x3, 3x6-8, 1x20
- *Tempo: first set 10X, sets 2-4 312, set 5 444
- Load: Day 15 load plus 5%
- Rest: 1 minute
Leg Curl
- Sets x reps: 2-3x8-12
- Tempo: 312
- Load: Day 15 load plus 5%
- Rest: 1 minute
Seated Calf Raises (alternated set by set with leg curl)
- Sets x reps: 2-3x8-12
- Tempo: 312
- Load: Day 15 load plus 5%
- Rest: 1 minute
Stretching of the worked areas (holding each stretch for 20-30 seconds)
Ice treatment (hold ice pack to worked muscles for ten minutes)
Click here for printable workout log!
Day 22
Rest Day
Day 23: Start Of Microcycle 4
Same as training day schedule (day 5). Except weights session.
At this point the addition of eccentrics are added to increase the workload before phase three commences. As it states six sets of single reps with twice the load used for day elevens 8-10 rep sets.
Perform each eccentric slowly (six seconds to lower) and ensure you have someone to spot you or use a power rack to get the weight in place. You will only do this on one of the exercises each workout day. No alternating of exercises until you have completed all the eccentrics. Once this is done alternate your normal higher rep sets of the two exercises.
In addition add 2g of vitamin C to your daily schedule. One gram before workout and one gram postworkout.
Training Session For Day 23 (upper body 1)
5 minute warm up
Standing Military Press
- Sets x reps: 6x1**, 3x10-12, 1x20
- *Tempo: sets 1-6 - 600, sets 7-9 - 312, sets 10 - 444
- Load: Eccentric reps 2x Day 11 load (3x8-10 weight), 3x10-12 and 1x20 with Day 11 load
- Rest: 1 minute
Pullups/Lat Pulldown (alternated set by set with standing military press)
- Sets x reps: 3x10-12, 1x20
- *Tempo: sets 1-3 - 312, set 4 - 444
- Load: Eccentric reps 2x Day 11 load (3x8-10 weight), 3x10-12 and 1x20 with Day 11 load
- Rest: 1 minute
Lateral Raises
- Sets x reps: 2-3x8-12
- Tempo: 312
- Load: Day 17 load plus 5%
- Rest: 1 minute
Decline Pullovers (alternated set to set with lateral raises)
- Sets x reps: 2-3x8-12
- Tempo: 312
- Load: Day 17 load plus 5%
- Rest: 1 minute
Stretching of the worked areas (holding each stretch for 20-30 seconds)
Ice treatment (hold ice pack to worked muscles for ten minutes)
Click here for printable workout log!
Day 24
Same as training schedule (day 5). Except weights session, and add 2g of vitamin C to your daily schedule. One gram before workout and one gram postworkout.
Training Session For Day 24 (lower body 1)
5 minute warm up
Back Squats
- Sets x reps: 6x1**, 3x10-12, 1x20
- *Tempo: set 2 1-6 - 600, sets 7-9 - 312, sets 10 - 444
- Load: Eccentric reps 2x Day 12 load (3x8-10 weight), 3x10-12 and 1x20 with Day 12 load
- Rest: 1 minute
Romanian Deadlifts (alternated set by set with back squats)
- Sets x reps: 3x10-12, 1x20
- *Tempo: Sets 1-3 - 312, set 4 - 444
- Load: Eccentric reps 2x Day 12 load (3x8-10 weight), 3x10-12 and 1x20 with Day 12 load
- Rest: 1 minute
Calf Raises
- Sets x reps: 2-3x8-12
- Tempo: 312
- Load: Day 18 load plus 5%
- Rest: 1 minute
Leg Extensions (alternated set to set with calf raises)
- Sets x reps: 2-3x8-12
- Tempo: 312
- Load: Day 18 load plus 5%
- Rest: 1 minute
Stretching of the worked areas (holding each stretch for 20-30 seconds)
Ice treatment (hold ice pack to worked muscles for ten minutes)
Click here for printable workout log!
Day 25
Rest Day
Day 26
Same schedule as training days (day 5) except weights session and add 2g vit C as above.
Training Session For Day 26 (upper body 2)
5 minute warm up
45 Degree Bent Over Rows (alternated set by set with dips except eccentrics)
- Sets x reps: 6x1**, 3x10-12, 1x20
- *Tempo: set2 1-6 - 600, sets 7-9 - 312, sets 5 - 444
- Load: Eccentric reps 2x Day 14 load (3x8-10 weight), 3x10-12 and 1x20 with Day 14 load
- Rest: 1 minute
Wide Grip Dips (do press ups if not strong enough on latter sets)
- Sets x reps: 3x10-12, 1x20
- *Tempo: sets 1-3 - 312, sets 4 - 444
- Load: Eccentric reps 2x Day 14 load (3x8-10 weight), 3x10-12 and 1x20 with Day 14 load
- Rest: 1 minute
Dumbell Fly
- Sets x reps: 2-3x8-12
- Tempo: 312
- Load: Day 20 load plus 5%
- Rest: 1 minute
Bent Over Laterals (alternated set to set with flyes)
- Sets x reps: 2-3x8-12
- Tempo: 312
- Load: day 20 load plus 5%
- Rest: 1 minute
** Six sets of a single eccentric only rep, use a spotter/power rack to aid in getting into top position.
Stretching of the worked areas (holding each stretch for 20-30 seconds)
Ice treatment (hold ice pack to worked muscles for ten minutes)
Click here for printable workout log!
Day 27
Same schedule as training day (day 5) except weights session and add 2g vit C as above.
Training Session For Day 27 (lower body 2)
5 minute warm up
Bent Legged Deadlifts
- Sets x reps: 6x1**, 3x10-12, 1x20
- *Tempo: set2 1-6 - 600, sets 7-9 - 312, sets 5 - 444
- Load: Eccentric reps 2x Day 15 load (3x8-10 weight), 3x10-12 and 1x20 with Day 15 load
- Rest: 1 minute
Front Squats (alternated set by set with deadlifts)
- Sets x reps: 3x10-12, 1x20
- *Tempo: sets 1-3 312, set 4 444
- Load: Eccentric reps 2x Day 15 load (3x8-10 weight), 3x10-12 and 1x20 with Day 15 load
- Rest: 1 minute
Leg Curl
- Sets x reps: 2-3x8-12
- Tempo: 312
- Load: day 21 load plus 5%
- Rest: 1 minute
Seated Calf Raises (alternated set by set with leg curl)
- Sets x reps: 2-3x8-12
- Tempo: 312
- Load: day 21 load plus 5%
- Rest: 1 minute
Stretching of the worked areas (holding each stretch for 20-30 seconds)
Ice treatment (hold ice pack to worked muscles for ten minutes)
Click here for printable workout log!
Phase 3: Reaping The Benefits
Days 28-31
No structured training will take place as this phase is purely recovery.
The calories will be one hundred and fifty percent of day ones.
Reload with creatine (3-4 x 5g servings) and supplementation with glycerol and water to aid hydration of muscles.
Before each meal perform ten to twenty bodyweight squats and press ups. This is purely to increase blood flow and activate the muscles nutrient absorption and storage in the muscle as opposed to fat. This should not be fatiguing.
Phase three is an unloading phase where all the fruition of phase two comes together. The unloading seen in phase three will allow energy stores to refill (and hopefully supercompensate) as well as the delayed transformation of training gains to emerge.
Example (4434kcals for 70kg individual)
Breakfast (meal 1)
10-20 squats and push ups
Example Meal:
- Oats 100g
- Skimmed milk 500ml
- 2 Slices of wholemeal toast
- 4 scrambled egg whites
- Fruit juice 250ml
- 5g creatine
- 50ml glycerol diluted with 500ml water
Three Hours Later (meal 2)
Three Hours Later (meal 3)
10-20 squats and push ups
Example:
- 100g (dried) rice
- 200g chicken
- Mixed vegetables
- 5g creatine
- 50ml glycerol diluted with 500ml water
Two Hours Later
One Hour Later (meal 4)
10-20 squats and press ups
Example:
- 125g oats
- 500ml skimmed milk
- Piece of fruit
- 5g creatine
Three Hours Later (meal 5)
10-20 squats and push ups
Example:
- 100g (dried) rice
- 200g chicken
- Mixed vegetables
- 5g creatine
- 50ml glycerol diluted with 500ml water
Three Hours Later (meal 6)
Example:
- 100g kidney beans
- 100g cottage cheese
- 75 almonds
Conclusion
There you have it, a step by step guide to add mass over thirty days. Some of you who follow this program may add more some may add less, but if you follow the program to the letter you will be stronger and bigger come the end.
Some of you may also find that by continuing the recovery/unloading section (phase three) for a few more days you may continue to gain for a while. After this program go back to using a more traditional bodybuilding program for a while which will allow you to fully recover from the intensity of this program - do not repeat it thinking you can gain another ten pounds!
"Do not repeat it thinking you can gain another ten pounds!"
Most of all try not to be to smug in front of all the other gym goers still struggling to gain that elusive extra pound.
Note: This is part two, click here for part one!
glen.danbury@aquaterra.org
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