(Do 20-30 minutes of treadmill, stepper, or bike at 60-80 percent of max heart rate) Take BCAAs immediately following cardiovascular activity to prevent the body's potential lapse into a catabolic state.
Pick which body parts you want to work for which days. You should only train with the weights for four of seven days with this plan. Your cardio should be on the three off of weight training days.
You can combine body parts into a day such as: chest and shoulders or biceps, triceps, and forearms. Only work each body part once per week and try to have a day off from the weights every other day. The routines below will last you a whole solid month!
Serious Chest Routine:
Pack some serious mass on your chest with the following chest workouts! Get ready to focus on improving your chest thickness and width. Your strength will go through the roof with these routines! The key to progress is with variety in your training. Here are a huge variety of exercises to expand not only your mind, but also your muscles.
RELATED VIDEO: Brandon Curry: Unleashed
Episode #6: Chest & Gaining Size!
IFBB Pro Bodybuilder and Team BSN athlete Brandon Curry advocates hitting the chest hard and fast, and using only the effective range of movement to avoid working other bodyparts too much. Also find out Brandon's take on proper caloric intake for gaining mass.
Get ready to seriously blast your back! These routines will add some solid mass to your upper back as well as your lats! If you are looking to flare your lats out and build that great V-shape, then the following are your routines!
It is time for a biceps blitz! The following routine will help you achieve a high biceps peak! Also you will expand the thickness of the short head of your biceps and extend the mass along the outer biceps long head!
RELATED VIDEO: Train Insane With Kane
Episode #23: Bicep Blast!
Kane and Ascent81 are back with an intense, focused barrage on biceps. Their firepower? Single-arm incline dumbbell curls to failure. They have no problem doing curls in the squat rack!
Laid out before you is a serious leg building routine! You will gain mass in the outer sweep and teardrop of the thighs! You will also gain size in the hamstrings that will thicken your leg biceps backward! And to finish them off you will pump-up the calves to get your legs in full proportion.
RELATED VIDEO: Scivation Peak Pyramid Training
Episode #5: Legs, Quads, And Hamstrings!
Try out the new adaptive Peak Pyramid Training program from Scivation's Marc Lobliner and Derek Charlebois - 5 sets of decreasing reps on 4 exercises per body part to accompany their Cut Diet. Part 5: Legs, Quads, and Hamstrings!
In this fifth episode, the dudes over at Scivation come back and blast their forearms with some more high-volume, short rest period training using standing barbell reverse-grip wrist curls for 6 sets of 6 reps in 6 minutes flat! Feel the burn on that last set, baby!
Good luck with this month-long plan and never give-up!
About The Author:
David Gluhareff, CFT, lost over one hundred pounds from 1995-96 and became a Certified Fitness Trainer with the International Sports Sciences Association. David then built a fifty thousand dollar a year business, in a small town in Virginia, by the time he was twenty five years old. To contact David Gluhareff please go to www.trainwithdave.com.