By: Planet Muscle

I'm going brazen today, baby! As I see it, in the glorious land of iron-pumping, there are two facts of real note today - One, the BEST thing that has ever happened to return some balance to complete training, all types of lifting and bodybuilding is now PLANET MUSCLE.

It really is reality time for all the guys pretending like they really do train in a gym drenched in oil with no shirts on. Wearing boots and only training briefs, grimacing with fake weights, (straining like they are having a baby for christ sakes).

They should to go back to the mental institution for photo obsessive-ness and fakery. No one trains this way, the way some magazines portray bodybuilders, making them look like real idiots.

And two, the WORST thing that has ever happened to bodybuilding is that most of the other serious muscle magazines (writers, publishers and athletes) have long ago forgotten the huge differences between training with, or without, steroids.

I started training when I was 12. I have read every book, muscle magazine and, frankly, probably every article written on mass, starting back in 1964. I have experimented with every workout touted to build mass and strength on myself, on Cory and on literally thousands of athletes when I was a BIG-10 strength coach for 12 years.

I have tried every supplement known to man, and to be truthful, I pretty much have tried most of the so-called muscle/size-building drugs too.

But, what is important here - I trained regularly and hard, from age 12 to 28 before I even tried steroids. And I observed hundreds of other athletes along the way making the switch, so I know the differences between training on steroids and off steroids, unlike most guys today, I was weaned on testosterone at about 10. There is a big difference.

Off Steroids: You just can't do the volume or frequency. You may be able to maintain the intensity, (as defined by percentage of maximum for one repetition), but probably not the rate of increasing intensity, or as much intensity (volume) and you can't use as much intensity as often (lower frequency)!

On Steroids: Blood volume goes higher quickly, recovery is radically enhanced in relatively short order and your body goes anabolic and moves into positive nitrogen balance. So, I am 100% in agreement with those who are re-educating on
Overtraing with and without steroids, all the time.

Intensity For Immensity

This workout is incredibly brutal and intense, like nothing you have ever done before, but it is structured for recovery and it gives the optimum spectrum of low-middle-high reps to build full, complete bodybuilding mass. Rotation and rest are crucial and both are ample herein.

Look, I don't guarantee many things in bodybuilding but if you have not been happy with your progress, this workout will build absolutely unparalleled mass and strength very quickly. Give it a fair and complete six-month trial just as is.

THE EIGHT (8) DAY PER WEEK 4 DAY MONSTER!

[Note: Designation 2 x 8, means two sets of eight reps, etc.]

Work sets are in italic print, versus warm-up sets. You actually work out hard only 4 days out of the eight-day cycle. My example here uses training days of Monday, Wednesday, Saturday and Tuesday ----- from Monday-Tuesday (8 days).

Then the rotation sequence begins again and on it goes. You may rotate exercises for varying body parts, one back day you might do long pulley rows, one day bent-over-rows and one day might be wide-grip assisted pull-ups. In general, rest between sets should be about 2 minutes upper body and 3 minutes lower body.

Monday
General warm-up.

Bench Presses: 1 x 15 warm-up, 1 x 10 warm-up.
1 x 10-12 (fail in this range of reps), 2 x 6-8 (to failure), 2 x 10-15 (to failure).
35-degree Incline Presses with Dumbbells:
1 x 12-15 (to failure), 2 x 6-9 (to failure).
90-degree Seated Supported Front Dumbbell Presses:
3 x 8-10 (to failure).
Long Pulley Rows:
3-4 x 8-12 (to failure).
Triceps Pushdowns:
1 x 12-15 (to failure), 2 x 6-10 (to failure).
Dips:
2-3 x maximum reps with your body weight.
Crunches:
75-150 reps.

Click Here For A Printable Log Of Monday's Workout.

Tuesday


(Rest day).

Wednesday


General warm-up.

Note: Do your calves and leg curls first because after this quad workout, you will not be able to work calves and hams very hard.

Donkey or Standing Machine Calf Raises:
1 x 20-25 (to failure), 2 x 8-15 (to failure).
Lying Leg Curls:
3-4 x 8-15 (to failure).
Squats:
1 x 20 warm-up, 1 x 15 warm-up, 5 x 8-12 (fail in this range).
Leg Presses:
1 x 20 (to failure), 2-3 x 10-15 (to failure).
Leg Extensions:
2 x 10-15 (to failure).
Hyperextensions:
1 x 20 x bodyweight.

Click Here For A Printable Log Of Wednesday's Workout.

Thurday & Friday.


(Both rest days).

Saturday

General warm-up.

Dumbbell Bench Presses:
1x 15-20 (to failure), 1 x 10-12 (to failure), 1 x 8-10 (to failure).
25-degree Incline Bench Presses with Barbell:
3 x 6-9 (to failure).
Slight Cheating Lateral DB. Raises:
3 x 10-15 (to failure).
Barbell Rows:
4 x 7-10 (to failure).
Barbell Curls:
1 x 20-25 (to failure), 1 x 12-15 (to failure), 1 x 6-8 (to failure).
Deadlifts:
3 x 15 slow reps.
Crunches:
Up to 100 slow reps.

Click Here For A Printable Log Of Saturday's Workout.

Sunday & Monday

(Both rest days).

Tuesday
Your 8th day!

You will repeat last Wednesday's workout, but this time, with your heavy squats, make it five sets of 12-15 reps to failure, and with your leg presses, do three heavy sets of 8-12 to failure. Every other week, do your leg presses first.



Also, do just one set of leg extensions and curls to failure, 15-20 reps. Substitute two sets of seated calf raises, 1x 20-25 to failure and 1 x 10-15 to failure.

Donkey or Standing Machine Calf Raises:
1 x 20-25 (to failure), 2 x 8-15 (to failure).
Seated Calf Raises:
1 x 20-25 (to failure), 1 x 10-15 (to failure).
Lying Leg Curls:
1 x 15-20 (to failure).
Squats:
1 x 20 warm-up, 1 x 15 warm-up, 5 x 12-15 (fail in this range).
Leg Presses:
1 x 20 (to failure), 2-3 x 10-15 (to failure) 3 x 8-12 (to failure).
Leg Extensions:
1 x 15-20 (to failure).
Hyperextensions:
1 x 20 x bodyweight.

Click Here For A Printable Log Of Tuesday's Workout.

Wednesday and Thursday
These are now rest days and you pick up again on Friday with a repeat of the upper body day you last did on the Saturday before, 6 days earlier.

And you just continue to repeat this eight-day cycle with rotating rest days. And get four ball-busting workouts. (You see because YOU DO NOT USE STEROIDS, you do have some balls left to bust)!

Click HERE For A Printable Version Of This Page!

Eating & Supplements For Mass - 2002!

To really maximize a 24-week program for mass, make sure you eat 3-4 solid regular food meals with high protein sources. Eat every 3-4 hours.

These meal-muscle dense foods must include chicken, eggs, cottage cheese, 2% or whole milk, red meat, fish, turkey, buffalo, roast etc. and a lot of good complex carbohydrates (rice, yams, some grains, oatmeal, vegetables and baked potatoes).

A reasonable amount of fat (preferably polyunsaturated-like peanut butter) is also a MUST to grow.

You should also consume protein powder supplements twice a day, in addition. In my opinion, the best-of-the-best, the TOP TEN products (mostly protein based powders), For Mass and Recovery, for naturals are:

• Beverly Ultra Size and Muscle Provider
  
• Muscle Milk
  
• Optimum Pro Complex
  
• MET-Rx Drink Mix
  
• PRD NitroMine and GlutaCene
  
• VPX Micellean
  
• Sportpharma NutriPlex now with Pepti-Lean
  
• ANSI COMPLETE WORKS, which has just about everything possible in it
  
• PRO M.R. and Propeptide from Dorian Yates Approved.

Thanks,
Jeff Everson

Planet Muscle

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