First, I would like to discuss certain principles of weight training and the philosophies I have relied on.
- 1. Failure- I am an avid believer in training to failure. Every set I do, excluding warm-ups, is taken to failure. That means pumping out as many reps as possible until you can perform no more with correct form.
- 2. Form- Speaking of form, you have to have it and use it to your advantage for two important reasons- to stimulate the intended muscle group and to prevent injury. Using correct form can be painful and agonizing, but believe me, you will grow like never before if you use perfect form and train to failure.
- 3. Free Weights- When it comes to building good, solid muscle, nothing can replace free weights. Exercises like Bench Presses, Dumbbell Curls, Bent over Rows and Military Presses will never be replaced for building mass.
- 4. Machines- Don't get me wrong, machines are great alternatives and perfect for isolating muscles and I have several included in my program.
- 5. Poundage- To get huge, you have to think huge and lift huge. Lift the heaviest possible weight that allows you to get your reps in, and I mean HEAVY.
- 6. Reps- When trying to build muscle, and for weights to be high, reps need to be kept mainly in the 6-8 range, occasionally slightly higher or lower.
- 7. Sets- This depends on the individual and the body part. If you train as heavy as I advise, it will take fewer sets than usual. Each body part requires a certain amount of sets and exercises to completely work it. Here is how many sets I do for each body part:
Chest: 13 Biceps: 12
Back: 12 Triceps: 12
Legs: 17 Shoulders: 10
- 8. Rest- Nothing amazes me more than people who sit at the gym between sets for ten minutes and talk. This is killing the benefits they could get by speeding up their routine. I don't train with a stopwatch or anything, but when I'm training, I do a set, my lifting partner does a set, and then I go again. Usually 90 seconds is a good staple, and you will notice your workouts are a lot quicker.
Day 1: Chest and Back
- Flat Bench Barbell Press- 4 sets 8,6,4,4
- Incline Barbell Bench - 3 sets 8,6,6
- Decline DB Press- 3 sets 10,8,6
- *Rack Press- 3 sets 6,4,4
- Wide Grip Pull-ups- 3 sets 6,4,4 *Weighted
- Bent over Barbell Rows- 4 sets 8,6,6,4
- Seated Wide Grip Cable Rows- 3 sets 6,6,4
- Close Grip Pull downs - 2 sets 6,4
Day 2: Legs and Abs
- Squats- 3 sets 8,5,3
- Hack Squats- 3 sets 8,6,4
- Leg Extensions-Superset 6,6,4
- Leg Curls- Superset- 6,6,4
- Standing Calf Raises- 3 sets 12,10,8
- Leg Press Calf Raises- 2 sets 10,8
- Decline Twisting Sit-ups- 3 sets MAX
- Hanging Leg Raises- 3 sets MAX
- Hyperextensions - 3 sets 15,12,12
Day 3: Biceps, Triceps, and Forearms
- Standing Bar Curls- 4 sets 8,6,6,4
- Dumbbell Preacher Curls - 3 sets 8,6,6
- Reverse Curls- 3 sets 6,6,4
- Concentration Curls- 2 sets 10,10
- Weighted Dips- 4 sets 8,6,6,4
- Decline Extensions- 3 sets 6,4,4
- Overhead EZ-Bar Extensions- 3 sets 8,6,4
- Triceps Kickbacks- 2 sets 6,6
- Barbell Wrist Curls- 3 sets 8,6,6
Day 4: Shoulders, Abs
- Behind Neck Press- 4 sets 8,6,6,4
- Military Front Press- 2 sets 8,6
- Barbell Shrugs- 3 sets 6,6,4
- Upright Rows- 3 sets 6,4,4
- One Arm Side Cable Laterals- 2 sets 8,8
- Lying Leg Raises- 3 sets MAX
- Hanging Side Knee Ups- 3 sets MAX
- Crunches- 2 sets MAX
- Rest and Recovery
Sleep is another issue when it comes to recovery. Aim for 8 hours a night if your life allows that, mine does most of the time. If not, make the best of it and try and sneak in extra on the weekend. Some nights during the week I only get 6 hours, but then on the weekend I can sometimes manage almost 10.
So lets try and sum this all up by saying: get in the gym, hit the weights as hard as you can, and get out and recover. Combine this workout with my diet, which is in my previous article and watch yourself get huge. If you have any questions, please email me at Twoods230@aol.com. Until then, keep working hard.