An Amazing 4-Day Workout For Lean Mass!

An Amazing 4-Day Workout For Lean Mass From Planet Muscle! Grow fast!

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.

Incline Barbell Bench Press

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 Overtraining 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!

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
1

Barbell Bench Press - Medium Grip

1 sets of 10-12 reps (fail in this range of reps), 2 sets of 6-8 reps(to failure), 2 sets of 10-15 (to failure)
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Incline Dumbbell Press

1 set of 12-15 to failure 2 sets of 6-9 reps to failure
Incline Dumbbell Press Incline Dumbbell Press

3

Seated Dumbbell Press

3 sets of 8-10 reps to failure
Seated Dumbbell Press Seated Dumbbell Press

4

Upright Cable Row

3-4 sets of 8-10 reps to failure
Upright Cable Row Upright Cable Row

5

Triceps Pushdown

1 set of 12-15 reps to failure 2 set of 6-10 reps to failure
Triceps Pushdown Triceps Pushdown

6

Crunches

75-150 reps
Crunches Crunches

Tuesday: rest
Wednesday
1

Standing Calf Raises

1 sets of 20-25 reps to failure 2 sets of 8-15 reps to failure
Standing Calf Raises Standing Calf Raises

2

Lying Leg Curls

3-4 sets of 8-15 reps
Lying Leg Curls Lying Leg Curls

3

Barbell Squat

5 sets of 8-12 reps to failure
Barbell Squat Barbell Squat

4

Leg Press

2-3 sets of 10-15 reps to failure
Leg Press Leg Press

5

Leg Extensions

2 sets of 10-15 reps to failure
Leg Extensions Leg Extensions

6

Hyperextensions (Back Extensions)

1 set of 20 reps (body weight)
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

Thursday and Friday: rest
Saturday
1

Dumbbell Bench Press

1 sets of 15-20 reps to failure, 1 set of 10-12 reps to failure, 1 set of 8-10 reps to failure
Dumbbell Bench Press Dumbbell Bench Press

2

Barbell Incline Bench Press - Medium Grip

3 sets of 6-9 reps to failure
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

3

Side Lateral Raise

3 sets of 10-15 reps to failure
Side Lateral Raise Side Lateral Raise

4

Upright Barbell Row

4 sets of 7-10 reps
Upright Barbell Row Upright Barbell Row

5

Barbell Curl

1 set of 20-25 to failure, 1 sets of 12-15 reps to failure, 1 set of 6-8 reps to failure
Barbell Curl Barbell Curl

6

Barbell Deadlift

3 sets of 15 reps
Barbell Deadlift Barbell Deadlift

7

Crunches

100 slow reps
Crunches Crunches

Sunday and Monday: rest
Tuesday
1

Standing Calf Raises

1 1 sets of 20-25 reps to failure 2 sets of 8-15 reps to failure
Standing Calf Raises Standing Calf Raises

2

Lying Leg Curls

1 set of 15-20 reps to failure
Lying Leg Curls Lying Leg Curls

3

Barbell Squat

5 sets of 12-15 to failure
Barbell Squat Barbell Squat

4

Leg Press

1 set of 20 reps to failure, 2-3 sets of 10-15 reps to failure, 3 sets of 8-12 reps to failure
Leg Press Leg Press

5

Leg Extensions

1 set of 15-20 reps to failure
Leg Extensions Leg Extensions

6

Hyperextensions (Back Extensions)

1 set of 20 reps (body weight)
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
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.

Wednesday and thursday: rest

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)!

Eating & Supplements For Mass!

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).

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

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:

I also favor extra branched chain amino acids, supplements with taurine, glutamine and creatine. With creatine, I now prefer the Creatine Superload Gel from Averasport, MET-Rx Ultra and MET-Rx CR-10, ANSI the Works with creatine already in it, GNC Mega creatine and BSN with Bicreaplex complex. NitroMine and GlutaCene are especially overloaded with BCAA and glutamine.