By: Workout Of The Week

TOPIC: What Is The Best Advanced Muscle Building Workout?

The Question:

CAUTION: The following workouts are only for some of the most advanced bodybuilders. They are not to be attempted at home by beginners. Only serious bodybuilders with experience can withstand these hardcore workouts. If you are new or have little bodybuilding experience, please seek professional help before beginning these routines.

What is the best advanced muscle building workout? Be specific.

Is any cardio included? If so, how much?

How long should it be performed for?

What makes this routine so advanced?

How much experience should one have before beginning this workout?

Are there any nutrition or supplemental guidelines that go with this workout?

What kind of gains can one expect from this workout?

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CAUTION: The following workouts are only for some of the most advanced bodybuilders. They are not to be attempted at home by beginners. Only serious bodybuilders with experience can withstand these hardcore workouts. If you are new or have little bodybuilding experience, please seek professional help before beginning these routines.

Introduction

Have you been training for countless years and recently reached a plateau? If so, then this is what you need to be reading.

Get ready to learn all the tips and tricks of advanced bodybuilders, along with the best workout, and plenty of information on diet and nutrition.

Workout:
What is the best advanced muscle building workout? Be specific.

This workout focuses on developing each part of every major muscle group.

• Chest - upper and lower pectorals thickness, fullness, and definition, and serratus anterior development.

• Shoulders - anterior, medial, posterior deltoids, and trapezius size and definition.

• Biceps - long and short heads length, thickness, and definition.

• Triceps - lateral, long, and medial heads size, thickness, and separation.

• Forearms - wrist flexors, wrist extensors, and brachioradialis development and separation.

• Back - upper and lower latissimus dorsi width, length, and thickness, middle back and erector spinae development and definition.

• Quadriceps - rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius development, separation and definition.

• Hamstrings - biceps femoris, semimembranosous, and semitendinosus development and separation.

• Calves - gastrocnemius lateral, medial heads, and soleus development and separation.

• Abdominals - upper, lower abs, and obliques development, definition and separation.

Weak Points:

Unless you have a well balanced physique, you will need to make slight changes in this workout. Add more sets to your lagging muscles, while decreasing sets for your strong muscles. No single bodybuilder has a perfect physique, so don't be discouraged.

Workout Split:

This workout program is split into 6 days. Each workout day is divided into morning and afternoon workouts, so you can focus all your energy on few muscle groups at a time.

10 Training Techniques:

Use training techniques at least three times a week to blast your muscles into accelerated growth.

1. Supersets - perform two exercises in a row without any rest to increase intensity, and shorten workouts.

   Example-
   Bicep Curls 3x12
   Lying Triceps Extensions 3x12

2. Trisets - perform three exercises in a row without any rest.

   Example-
   Wrist Curls 3x12
   Reverse Wrist Curls 3x12
   Reverse Barbell Curls 3x12

3. Giant Sets - perform four exercises in a row without any rest.

   Example-
   Incline Barbell Bench Press 3x12
   Flat Dumbbell Bench Press 3x12
   Peck Deck Flyes 3x12
   Cable Crossovers 3x12

4. Forced Reps - perform the maximum amount reps alone, then have your training partner help you perform a couple more reps.

5. Partial Reps - perform maximal full reps, then continue by doing partial reps, if you can bear the pain.

6. Cheating Reps - perform full ROM (Range Of Motion) reps until you reach failure, then use momentum and secondary muscles to complete additional reps.

7. Rest-Pause - perform as many reps as possible until you reach failure, drop the weights, rest for a few seconds, then try to perform additional reps.

8. 21s - complete 7 half reps in the lower ROM, 7 half reps in the upper ROM, followed by 7 full ROM reps.

9. Drop Sets - perform a certain amount of sets in a row while reducing the weight each time. This method is also called as Running The Rack, and is used to increase intensity.

   Example-
   Set 1- Flat Barbell Bench Press - 250 pounds- 12 reps
   Set 2- Flat Barbell Bench Press- 200 pounds- 12 reps
   Set 3- Flat Barbell Bench Press- 150 pounds- 12 reps

10. Peak Contraction - for example, when doing dumbbell bicep curls, flex the biceps at the top part of the movement.

Sets:

This program is high volume so expect plenty of sets. 4 sets per exercise will stimulate growth and strength.

Reps:

Reps decrease each set, since you will be increasing the weight each time. You will be performing both low and high reps to get size and endurance.

Rest:

Rest 60 to 90 seconds in between sets to ensure your muscles fully recover for the upcoming sets.

Injury Prevention:

Rotator Cuff (SITS) Training:

One of the most common injuries has to do with the rotator cuff muscles, especially when getting to the advanced level. Injuries slow down your progress and can ruin your entire training, so I had to include this as part of the workout.

Below are some reasons as to why you should train your SITS (Supraspinatus, Infraspinatus, Teres Minor, and Subscapularis) muscles.

1. Decrease chances of injury
2. Increase weight in certain lifts
3. Increase upper back muscle size
4. Develop better posture
5. Increase ROM in many exercises

Now that you know the importance of SITS training, let's look at the exercises that work these muscles.

Cuban Press:

Grab a barbell and perform a wide-grip upright row until the bar is about two inches below your clavicle (upper chest area). Then hold the elbows steady while externally rotating the bar as if you were trying to touch it to your forehead, then press the bar overhead.

This exercise preferentially works the infraspinatus and teres minor, along with the delts and traps.

L-Lateral Raise:

Hold a dumbbell in each hand and perform a lateral raise to about 90°, with the elbows flexed to 90°. Once your upper arms are parallel to the floor, externally rotate your humerus so that your forearms are perpendicular to the floor. This exercise works the infraspinatus, and to a lesser degree, the delts and traps.

Side Lying Dumbbell Abduction To 45°

This is basically a single arm half lateral raise while lying on a bench. This exercise works the supraspinatus, infraspinatus, and subscapularis. Delts and traps are also involved.

Low Puller External Rotation:

Set the handle on a low pulley at slightly above knee level, and stand with your non-working side facing the cable machine. Grab the handle with your working arm and pull it across your body until it's at about upper thigh level on the opposite side. This is the starting position of this exercise. Keep the elbow flexed to approximately 90° with the upper arm held close to the side of your body.

To perform the concentric portion of the exercise, externally rotate the humerus while simultaneously trying to keep the elbow close to the starting position, in order to preferentially work the teres minor. Then hold for a two-count at peak contraction, slowly reverse the movement, and repeat for reps.

This exercise works the teres minor, and to a lesser degree, the delts and traps.

Notes:

• Make sure you keep your wrist firm throughout all of the exercises, and keep good posture by pulling your shoulders back and sticking your chest out.

• Sets- 2 to 3 per exercise will suffice.
  Reps- 12 to 15 per set should be enough.

• Perform these exercise 2 to 3 times a week, preferably after your chest workout.

• Those individuals who carry their shoulders forward should perform these exercises before and after chest workouts.

• For more on SITS training, visit here.

Core Stability:

Another major common injury with bodybuilders involves the body's core. Many people experience lower back pain because of an imbalance between the abs and spinal erectors. This imbalance also leads to bad posture, known as kyphosis and hyper-lordosis. If you experience any of these problems, then include more abdominal and/or lower back exercises.

Full ROM:

Perform a full ROM on every exercise, in order to get the most development and muscle growth. Stay away from speed reps or super slow reps, and stick with a regular pace. Try to contract the target muscle on each rep and expect a mind blowing pump.

Equipment:

• Gloves - these can be used to get a better grip when lifting heavy weights.
• Straps - these can also be used to get a better grip, especially with back exercises such as pull-ups, lat pulldowns, and barbell rows.
• Belt - using a belt is recommended when performing heavy deadlifts, as they decrease the pressure on the lower back.

Pre-Workout:

Stretching:

Always stretch and warm-up before working out to decrease the risk of injury and increase ROM. Believe it or not, stretching can also increase muscle since it helps recruit maximal muscle fibers. Below are the major stretches for each muscle group.

• Chest - Chest And Front Of Shoulder Stretch
• Shoulders - One Handed Hang
• Traps - All Fours Twist
• Biceps - Doorway Stretch
• Triceps - One-Arm Triceps Stretch
• Wrist Flexors - Wrist Flexors Stretch
• Wrist Extensors - Wrist Extensors Stretch
• Back - Seated Or Standing Twist
• Quadriceps - Seated Butterfly Stretch
• Hamstrings - Seated Hamstring Stretch
• Calves - The Stair Stretch
• Abs - Overhead Stretch

For a full stretching guide, visit here.

Post Workout:

To speed up recovery and decrease soreness in muscles, I recommend you take hot and cold showers, and try to get massages.

The Split:

• Monday- Chest, Arms, Cardio
• Tuesday- Back, Shoulders
• Wednesday- Legs, Abs, Neck
• Thursday- Chest, Arms, Cardio
• Friday- Back, Shoulders
• Saturday- Legs, Abs, Neck
• Sunday- Rest Day

Monday- Chest, Arms, Cardio:

Morning Workout:

Click Here For A Printable Log Of Monday Morning.

Notes- It's best to use full ROM in all chest exercises, and try to get a full stretch in the muscle. Don't forget to perform SITS exercises after this workout.

Afternoon Workout:

Perform any kind of cardio for 60 minutes.

Click Here For A Printable Log Of Monday Afternoon.

Notes- Use the peak contraction training technique on biceps exercises, which can increase biceps height.

Tuesday - Back, Shoulders:

Morning Workout:

Click Here For A Printable Log Of Tuesday Morning.

Notes- When performing deadlifts, use an overhand grip with one hand, and an underhand grip with the other hand. Go through the full movement and roll your shoulders back at the top and contract your lats.

Afternoon Workout:

Click Here For A Printable Log Of Tuesday Afternoon.

Notes- When performing shrugs, don't roll your shoulders back. Just raise your shoulders up and down, and contract your traps on each rep.

Wednesday - Legs, Neck:

Morning Workout:

Click Here For A Printable Log Of Wednesday Morning.

Notes- When performing squats, use a shoulder width foot position to emphasize the work on the quadriceps.

Afternoon Workout:

Click Here For A Printable Log Of Wednesday Afternoon.

Notes- When performing crunches, roll your back and contract your abs on each rep. Do it at a slow pace and concentrate the work on your abs.

Thursday- Chest, Arms, Cardio:

Morning Workout:

Click Here For A Printable Log Of Thursday Morning.

Notes- When performing cable crossovers, switch the hand you cross on each rep, while squeezing and contracting your pecs.

Afternoon Workout:

Perform any kind of cardio for 30 to 60 minutes.

Click Here For A Printable Log Of Thursday Afternoon.

Notes- Never use heavy weight when performing overhead cable curls. Instead, use lighter weights and use the peak contraction training technique.

Friday- Back, Shoulders:

Morning Workout:

Click Here For A Printable Log Of Friday Afternoon.

Notes- When performing lat Pulldowns, use the mind muscle connection and try to use your back on each pull. Try to exclude your biceps and pull from your elbows. Pull the bar down to your upper chest and contract your lats on each rep.

Afternoon Workout:

Click Here For A Printable Log Of Friday Afternoon.

Notes- Smith machine barbell shrugs can be performed from either the front or back. Changing the position hits the traps from different angles, therefore working every part and achieving full development.

Saturday- Legs, Neck:

Morning Workout:

Click Image To Enlarge.
Donkey Calve Press.
Videos: Windows Media (258 KB) - MPEG (1.8 MB) - Video iPod (253 KB)

Click Here For A Printable Log Of Saturday Morning.

Notes- When performing calf raises, pause for a couple seconds on the top and bottom parts of the movement and contract the calves.

Afternoon Workout:

Click Here For A Printable Log Of Saturday Afternoon.

Notes- Neck exercises should be performed slowly to get the full benefit of training. Building your neck muscles is vital to your overall physique, as it can make you look bigger and more proportionate.

* 1st set is a warm-up set
** There are no warm-up sets

Cardio:
Is any cardio included? If so, how much?

Cardio is a vital component in an advanced workout. Building maximal muscle while minimizing fat can't be achieved without cardio. Running on a treadmill 60 minutes a day, 2 times a week will suffice. Exceeding this limit puts an individual in a muscle burning risk. However, as contest day nears, one can formulate a new schedule and make changes as needed.

Other benefits of cardio include a more efficient cardiovascular system, which is involved in transporting blood and oxygen to the muscles, and superior aerobic endurance.

Cardio Options:

• Treadmill: Running on a treadmill is one of the best forms of cardio. Try running on an incline to increase difficulty.

• Stairmaster: This is a great alternative to running, and will shred away all excess fat in a few short weeks. Increase the speed once you are accustomed to this piece of equipment.

• Jump Rope: This form of cardio works your entire body and is also a lot of fun. Start at a slow pace and increase it as you become more skilled.

How Long:
How long should it be performed for?

To avoid overtraining, every eight to twelve weeks of training should be followed by one week of complete rest. During that rest period, high intensity activities ought to be avoided.

Expect some strength and energy gains following the rest period, and be prepared to receive compliments for all your hard work.

This routine should be used one to two times a year to gain muscle mass in the off season, while minimizing fat gains.

What Makes This Routine So Advanced?

High Volume:

First and foremost, you are training with a countless number of sets, which would make a beginner cry in pain. Beginners would overtrain if trying this program since their bodies aren't used to this kind of workload.

Training Muscle Groups Twice A Week:

Most workout programs have you train a muscle once a week, to ensure it recovers and adapts to the training. Advanced training suggests you train a muscle twice a week, since muscles need 48 hours to recover.

Training Twice A Day:

Bodybuilders get fatigued working out once a day, but this workout suggests you double that amount. Your recovery system adapts and recovers quicker, which is a great benefit. In this case, more is better, since you're recovering so quick.

Training Your Cardiovascular System:

This workout program includes cardio, which trains your cardiovascular system. However, all those supersets, trisets, and giant sets also work you cardiovascular system to a certain extent, and they increase your aerobic endurance. Your heart pumps blood and oxygen to your cells more efficiently, while also building more blood vessels, which results in an increase in blood flow.

So next time you train, your muscles will be filled with plenty of blood, and your pump will swell up your muscles beyond their usual size.

Trains All Three Types Of Muscle Fibers:

Since there are different rep ranges in this workout, you will recruit all three types of muscle fibers, which are listed below.

• Type I: Slow Twitch Fibers- carry more oxygen, and are involved in aerobic activity.
• Type IIa: Fast Twitch Fibers- contract at a faster pace than slow twitch fibers, and also carry aerobic activity.
• Type IIb: Fast Twitch Fibers- the most fatigable of the three muscle fibers, this type generates the most power and force, and carries anaerobic activity.

The more muscle fibers recruited results into more growth. Although the third type of muscle fibers isn't involved that much, it's still slightly worked through the cardio.

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Experience:
How much experience should one have before beginning this workout?

Once you have gained at least 20 pounds of muscle, and trained for a minimum of 5 years, you can move onto advanced training. Learning exercises, techniques, and the major muscle groups can take some time, so be patient.

Performing all the exercises is necessary, so one can distinguish what works and what doesn't. The same thing goes for diet, nutrition, and supplements, since we all have different bodies and goals.

By the time you become advanced, you should be benching over 250 pounds, squatting over 400 pounds, and deadlifting over 450 pounds. You should also have all major muscles groups developed to the point where you look immense. As far as age goes, I recommend those under 20 to stay away from this kind of training. That is, unless you plan on getting injured and ending up crippled.

Nutrition & Suplements:
Are there any nutrition or supplemental guidelines that go with this workout?

Any kind of training requires nutrition and supplement guidelines, both for muscle growth and recovery.

Diet:

Calories:

It's crucial that advanced bodybuilders eat 500 more calories than they expend to increase muscular gains. You body needs a surplus in energy to add muscle mass.

• Ectomorphs- these individuals are often referred to as hardgainers, since they can't build muscle easily. However, I disagree that anyone is a hardgainer, and eating 500-1000 more calories than you expend is guaranteed to pack on some mass to any physique.

• Mesomorphs- these individuals are able to build muscle and lose fat without a problem, so they should only consume 500 more calories than they expend.

• Endomorphs- these individuals are prone to carry more fat, so they should consume 250-500 more calories than they expend.

RELATED ARTICLE

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Protein:

Arguably the most important nutrient for a bodybuilder, protein builds and repairs muscles. Consuming 2 grams of protein per pound of body weight is strongly recommended for maximum muscle growth.

PROTEIN CALCULATOR

Bodymass Select OnePoundsKilograms Results Protein

Recommended Protein Sources:

• Lean Red Meat
• Chicken
• Turkey
• Fish
• Whole Eggs
• Milk
• Cottage Cheese
• Nuts

Amino Acids:

• Leucine- an essential amino acid mainly responsible for the regulation of blood sugar levels, and the growth and repair of tissues in skeletal muscle, bones, and skin.
• Isoleucine- promotes muscle tissue repair and, recovery, while also assisting in wound healing.
• Valine- helps the process of muscle growth, repair, and recovery.
• Glutamine- a non-essential amino acid responsible for preserving muscle mass.
• Arginine- has the capability to preserve nitrogen, which is crucial in protein synthesis.
• Carnitine- increases energy while decreasing body fat.
• Histidine- required by the body for both growth and repair of muscle tissue.
• Lysine- used by the body for calcium absorption, which is compulsory for growth in muscles and bones.
• Phenylalanine- has the ability to elevate mood by stimulating the nerve system.
• Methionine- capable of breaking down and using fats.
• Threonine- involved in liver functions, lipotropic functions, and maintenance of the immune system.
• Cysteine- capable of strengthening the lining of the stomach and intestines.
• HMB- prevents muscle loss and limits fat storage.

Carbohydrates:

Carbs are the body's main supply of energy, although should not be eaten in excess. Consume slow digesting carbs in the morning, and throughout the day, and fast digesting carbs post workout. Carbs replenish glycogen in muscles, which gives them a full look. For this to happen, one needs to consume 3 grams of carbs per pound of body weight each day.

CARB CALCULATOR

Weight Select OnePoundsKilograms Results Carbs

Recommended Carbohydrate Sources:

• Oatmeal
• Pasta
• Rice
• Potatoes
• Fruits
• Vegetables

Fats:

Fats should be consumed minimally throughout the day. Stay away from junk food, but don't hesitate eating foods that contain Omega-3s, such as fish.

Recommended Fat Sources:

• Fish
• Nuts
• Oils
• EFA's (Essential Fatty Acids)

Vitamins:

Consuming enough vitamins on a daily basis is necessary for optimal health, as they play a vital role in bodily functions.

• Vitamin A- required for synthesis of photoreceptor pigments of cones, and standard tooth and bone growth.
• Vitamin C- keeps testosterone levels high and enhances muscular performance.
• Vitamin D- helps maintain heart muscles and nerves.
• Vitamin E- helps maintain a healthy immune system.
• Vitamin K- plays a vital role in the creation of prothrombin and other proteins involved in blood clotting.
• Thiamin- helps prevent fatigue and irritability.
• Riboflavin- protects cells from oxidative damage.
• Niacin- helps maintain healthy skin and digestive tract tissue.
• Pantothenic Acid- important in energy production.
• Cynanocobalamin- plays an important role in the formation of red blood cells.
• Pyridoxine- helps in the building of body tissue.
• Biotin- plays a role in immune function.
• Folic Acid- helps build healthy cells.

Minerals:

Minerals also need to be consumed daily, since they play a vital role in the body.

• Calcium- strengthens bones and teeth.
• Magnesium- an activator of enzymes involved in processes throughout the body.
• Potassium- helps metabolize protein and carbohydrates, while also controlling fluid osmosis.
• Sodium- involved in activations of muscular contractions.
• Phosphorus- a component in DNA, RNA, and ATP.
• Chromium- essential in the production of insulin.
• Selenium- activates an important antioxidant.
• Iron- plays a vital role as the carrier of oxygen within the protein hemoglobin.
• Zinc- strengthens the immune system.

Supplements:

• Whey Protein- I suggest you get Optimum 100% Gold Standard, and use it post workout.

• Casein Protein- take Cytosport Muscle Milk this in the morning and before bed, since your muscles need protein throughout the day and while you sleep.

• Protein Bars- Promax Protein Bars taste great and contain plenty of protein.



• Fat Burner- Nutrex Lipo 6 is great for fat burning and energy increases.

• Nitric Oxide/Creatine- BSN NO-Explode will give you plenty of energy, focus, and a mind blowing pump.

• Creatine- this popular supplement increases both muscle size and strength. BSN Cell Mass is best seller and works very well.

• Nitric Oxide- BSN Nitrix increases blood flow and promotes muscle growth.

• Glutamine- since recovery is a crucial part of this workout, supplementing with glutamine can speed up the process.

• BCAA's- Branched Chain Amino Acids are the building blocks of muscle.

Constructing A Diet:

Now that you've learned about diet, nutrition, and supplementation, it's time to construct your own diet. Below are some guidelines you should follow.

1. Eat every 2 to 3 hours.
2. Drink 2 to 3 gallons of water per day.
3. Consume 2 grams of protein per pound of bodyweight.
4. Consume 3 grams of carbs per pound of bodyweight.
5. Consume between 75 to 125 grams of fat.
6. Consume fibrous carbs throughout the day.
7. Limit junk food intake to once a week.
8. Supplement with whey protein post workout.
9. Supplement with casein protein at night.
10. Supplement with a multivitamin/multimineral each day.

Sample Diet:

• Meal 1: 5 egg whites, oatmeal, water, multivitamin/multimineral
• Meal 2: Whey protein shake, apple, carrots
• Meal 3: Grilled chicken, rice, salad, water (pre-workout meal 1, taken 90-120 minutes prior to workout)
• Meal 4: Nitric oxide, water (pre-workout meal 2, taken 30-45 minutes prior to workout)
• Meal 5: Creatine, water (post-workout meal 1, taken immediately after workout)
• Meal 6: Whey protein shake (post-workout meal 2, taken 30 minutes after previous meal)
• Meal 7: Turkey, pasta, salad, water
• Meal 8: Cottage cheese, casein protein shake

Gains:
What kind of gains can one expect from this workout?

Expect an enormous increase in both muscle mass and definition in those eight to twelve weeks. Once your body adapts to this kind of training, it's recommended you change some of the exercises and look for new weak points that need extra attention. Your body will be able to take more punishment in the gym, and it will grow like never before.

Keep in mind that you shouldn't overlook SITS training, because it will positively help your physique and strength.

Conclusion

This article has provided you with everything you need to know to continue progressing in and out of the gym. Remember, Rome wasn't built in one day, and neither is a world class physique, so be patient and enjoy each workout.

I hope you have enjoyed this article and good luck!

References:

1. http://www.bodybuilding.com
2. http://www.bodybuilding.com/fun/bbmaintrain.htm
3. http://www.bodybuilding.com/fun/bbmainnut.htm
4. http://www.bodybuilding.com/fun/bbmainsupp.htm
5. www.t-nation.com

2nd Place - TUnit
Advanced Muscle Building
Contact This Author Here.

CAUTION: The following workouts are only for some of the most advanced bodybuilders. They are not to be attempted at home by beginners. Only serious bodybuilders with experience can withstand these hardcore workouts. If you are new or have little bodybuilding experience, please seek professional help before beginning these routines.

Advanced muscle building takes motivation, determination, hard work, and many other factors. When you reach the advanced level, it becomes very hard to get your body to put on muscle mass because of all the volume you have done in the previous years. At the advanced level, you must make sure that all factors are almost perfect: nutrition, training, rest, and supplementation. If you have a weak area at this point, it will be exposed no matter how good your genetics are, and you will have trouble gaining muscle.

Workout:
What is the best advanced muscle building workout? Be specific.

A combination of basic and very advanced methods has been employed in this workout to stimulate as much growth as possible. For the deloading weeks, if an exercise is done for 4 sets during the first 3 weeks of each cycle, then it should be done for 2 sets during the deloading week. If it is done for 3 sets during the first 3 weeks, then during deloading do the exercise for 1 or 2 sets, depending on how you see fit.

Exercise Descriptions:

• Wide Grip Pull-Ups - With an overhand grip (palms facing bar) and hands wider than shoulder width, pull yourself up for the desired amount of repetitions. Make sure to go all the way up and all the way down. Add weight if necessary.

• Incline Flyes - Simply do dumbbell flyes on an incline bench. For increased effectiveness, take a higher weight than usual and only do the bottom half of the range of motion, focusing on a large stretch at the bottom.

• Front Squats with Heels Elevated - Do a regular front squat but to increase the loading on the quadriceps, put a 1-2" block underneath your heels. This will do wonders to stimulate quadriceps development.

• Dips (Leaning Forward) - Leaning forward turns this primarily into a chest exercise.

• Snatch Grip Deadlifts (Off 4" Podium) - Snatch grip deadlifts off a podium are probably the best hamstring exercise you can do. Stand on a 4" podium and with an extra wide grip deadlift the weight off the ground.

• Wrist Extensions - As opposed to a wrist curl where your forearms face up and u curl the weight with your wrists only, in a wrist extension your forearms face down and you lift the weight up with your wrists only.

• Behind the Back Barbell Shrugs - Do a regular shrug but have the bar placed behind the back.

• Calf Raises on 45° Leg Press - Load up a 45° Leg Press with as much weight as you need and pull out the safety bars and push the platform up all the way with the strength of your quads. From there, perform calf raises with a full stretch, all the way up and all the way down.

• Seated Incline Lateral Raises - Sit upright on an adjustable bench and perform lateral raises in the seated position. Sitting places more overall tension on the lateral head of the deltoids which will lead to more overall mass.

Note: For all exercises, lift at a normal speed; do not compromise form at all. At the advanced level, keeping strict form may lead to better gains.

Weeks 1-4 - Volume Acclimation/Overall Size (Week 4: Deloading, cut volume in half)

Monday - Chest & Back Focus, Shoulders & Arms Light:

• Wide-Grip Pull-Ups - 4 Sets x 10 Reps
• Bench Press - 4 Sets x 10 Reps
• Superset: Incline Dumbbell Bench Press/Bent-Over Rows - 3 Sets x 12 Reps
• Incline Flyes - 2 Sets x 15 Reps (20 Seconds Rest between sets)
• Lateral Raises - 4 Sets x 12 Reps
• Superset: Dumbbell Curls/Dips - 3 Sets x 12 Reps

Click Here For A Printable Log Of Monday.

Tuesday - Quads Focus, Traps & Forearms Light:

• Full Back Squats - 4 Sets x 10 Reps
• Front Squats with Heels Elevated - 4 Sets x 10 Reps
• Superset: Split Squats/Standing Calf Raises - 3 Sets x 12 Reps
• Leg Press - 2 Sets x 15 Reps (20 Seconds Rest between sets)
• Barbell Shrugs - 4 Sets x 12 Reps
• Superset: Hammer Curls/Wrist Curls - 3 Sets x 12 Reps

Click Here For A Printable Log Of Tuesday.

Thursday - Shoulders & Arms Focus, Chest & Back Light:

• Military Press - 4 Sets x 10 Reps
• Close-Grip Bench Press - 4 Sets x 10 Reps
• Superset: Upright Rows/Barbell Curls - 3 Sets x 12 Reps
• Bent-Over Rear Lateral Raises - 2 Sets x 15 Reps (20 Seconds Rest between sets)
• Dips (Leaning Forward) - 4 Sets x 12 Reps
• Superset: Incline Bench Press/Chin-Ups - 3 Sets x 12 Reps

Click Here For A Printable Log Of Thursday.

Friday - Hamstrings/Glutes Focus, Traps & Forearms Light:

• Snatch-Grip Deadlifts (Off 4" Podium) - 4 Sets x 10 Reps
• Deadlifts - 4 Sets x 10 Reps
• Superset: Leg Curls/Seated Calf Raises - 3 Sets x 12 Reps
• Stiff-Legged Deadlifts - 2 Sets x 15 Reps (20 Seconds Rest between sets)
• Behind the Back Barbell Shrugs - 4 Sets x 12 Reps
• Superset: Close Grip Barbell Curls/Wrist Extensions - 3 Sets x 12 Reps

Click Here For A Printable Log Of Friday.

Weeks 5-8 - High Volume (Week 8: Deloading, cut volume in half)

Monday - Chest, Biceps:

• Superset: Bench Press/Barbell Curls - 5 Sets x 10-8-6-8-10 Reps
• Incline Dumbbell Bench Press - 4 Sets x 12 Reps
• Hammer Curls - 4 Sets x 12 Reps
• Rest Pause: Decline Bench Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
• Rest Pause: Dumbbell Curls - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
• Superset: Flyes or Cable Crossovers/Incline Dumbbell Curls - 3 Sets x 15 Reps

Click Here For A Printable Log Of Monday.

Tuesday - Quads, Traps:

• Superset: Front Squats (Heels Elevated)/Barbell Shrugs - 5 Sets x 10-8-6-8-10 Reps
• Full Back Squats - 4 Sets x 12 Reps
• Behind the Back Shrugs - 4 Sets x 12 Reps
• Rest Pause: Leg Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
• Rest Pause: Dumbbell Shrugs - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
• Superset: Split Squats/Upright Rows - 3 Sets x 15 Reps

Click Here For A Printable Log Of Tuesday.

Wednesday - Forearms, Calves (Re-charge day)*

• Superset: Reverse Barbell Curls/Calf Raises - 5 Sets x 10-8-6-8-10 Reps
• Wrist Curls - 4 Sets x 12 Reps
• Seated Calf Raises - 4 Sets x 12 Reps
• Rest Pause: Hammer Curls - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
• Rest Pause: Calf Raises on 45° Leg Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
• Superset: Wrist Extensions/1-Leg Dumbbell Calf Raises - 3 Sets x 15 Reps

Click Here For A Printable Log Of Wednesday.

Thursday - Back, Triceps:

• Superset: Wide-Grip Pull-Ups/Dips - 5 Sets x 10-8-6-8-10 Reps
• Bent-Over Rows - 4 Sets x 12 Reps
• Decline Close-Grip Bench Press - 4 Sets x 12 Reps
• Rest Pause: Weighted Chin-Ups - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
• Rest Pause: Rack Lockouts - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
• Superset: Rack Pulls/Skull Crushers - 3 Sets x 15 Reps

Click Here For A Printable Log Of Thursday.

Friday - Hamstrings, Shoulders:

• Superset: Snatch Grip Deadlifts/Military Press - 5 Sets x 10-8-6-8-10 Reps
• Stiff-Legged Deadlifts - 4 Sets x 12 Reps
• Upright Rows - 4 Sets x 12 Reps
• Rest Pause: Glute-Ham Raises - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
• Rest Pause: Seated Incline Lateral Raises - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
• Superset: Deadlifts/Lateral Raises - 3 Sets x 15 Reps

Click Here For A Printable Log Of Friday.

*Note: The re-charge day focuses on two muscle groups that are worked indirectly throughout the week and is similar to a rest day in the sense that large muscle groups are not trained on this day. It is effective to essentially re-charge during the middle of the week instead of placing a heavy workout at that time.

Weeks 9-12 - Shock Training/High Frequency (Week 12: Deloading, cut volume in half)

Monday - Chest, Back:

• Bench Press - 6 Sets x 6 Reps (20 Seconds Rest)
• Weighted Chin-Ups - 6 Sets x 6 Reps (20 Seconds Rest)
• Superset: Dumbbell Flyes/Incline Bench Press - 3 Sets x 15 Reps
• Superset: Dumbbell Rows/Wide Grip Pull-Ups - 3 Sets x 15 Reps
• Decline Bench Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)
• Bent-Over Rows - 3 Sets x 10-10-10 Reps (Triple Drop Set)

Click Here For A Printable Log Of Monday.

Tuesday - Quads, Traps:

• Front Squats (Heels Elevated) - 6 Sets x 6 Reps (20 Seconds Rest)
• Barbell Shrugs - 6 Sets x 6 Reps (20 Seconds Rest)
• Superset: Leg Extensions/Full Squats - 3 Sets x 15 Reps
• Superset: Dumbbell Shrugs/Upright Rows - 3 Sets x 15 Reps
• Split Squats - 3 Sets x 10-10-10 Reps (Triple Drop Set)
• Behind the Back Shrugs - 3 Sets x 10-10-10 Reps (Triple Drop Set)

Click Here For A Printable Log Of Tuesday.

Wednesday - Arms:

• Dips - 6 Sets x 6 Reps (20 Seconds Rest)
• Barbell Curls - 6 Sets x 6 Reps (20 Seconds Rest)
• Superset: Skull Crushers/Close Grip Bench Press - 3 Sets x 15 Reps
• Superset: Incline Dumbbell Curls/Hammer Curls - 3 Sets x 15 Reps
• Triceps Extensions - 3 Sets x 10-10-10 Reps (Triple Drop Set)
• Reverse Curls - 3 Sets x 10-10-10 Reps (Triple Drop Set)

Click Here For A Printable Log Of Wednesday.

Thursday - Chest, Back:

• Incline Dumbbell Bench Press - 6 Sets x 6 Reps (20 Seconds Rest)
• Wide Grip Pull-Ups - 6 Sets x 6 Reps (20 Seconds Rest)
• Superset: Cable Crossovers/Bench Press - 3 Sets x 15 Reps
• Superset: Lat Pulldowns/Weighted Chin-Ups - 3 Sets x 15 Reps
• Incline Bench Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)
• Bent-Over Rows - 3 Sets x 10-10-10 Reps (Triple Drop Set)

Click Here For A Printable Log Of Thursday.

Friday - Hamstrings, Shoulders:

• Snatch-Grip Deadlifts - 6 Sets x 6 Reps (20 Seconds Rest)
• Military Press - 6 Sets x 6 Reps (20 Seconds Rest)
• Superset: Leg Curls/Stiff-Legged Deadlifts - 3 Sets x 15 Reps
• Superset: Lateral Raises/Dumbbell Shoulder Press - 3 Sets x 15 Reps
• Deadlifts - 3 Sets x 10-10-10 Reps (Triple Drop Set)
• Behind the Neck Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)

Click Here For A Printable Log Of Friday.

Note: Rest periods, other than those already mentioned, should be between 45-60 seconds between sets for all exercises.

*Triple Drop Set: Take a weight equivalent to your 12RM (12 Rep Max) and lift it 10 times, then have spotters strip off enough weight so you can perform 10 more repetitions, and then have spotters strip off even more weight so you can perform 10 more repetitions. Perform this triple drop set for as many sets as shown. (i.e: 3 Sets x 10-10-10 Reps would be 10 Reps, 10 Reps, 10 Reps, Rest, 10 Reps, 10 Reps, 10 Reps, Rest, 10 Reps, 10 Reps, 10 Reps)

Core Training:

Note for all phases: Abdominal (core) training should be done 3 times per week (Monday, Wednesday, and Friday) with each day focusing on a different aspect of the core.

Monday - Twisting/Rotational:

• Russian Twists - 4 Sets x 10 Reps
• Decline Twisting Sit-Ups - 3 Sets x 15 Reps
• Side Bends - 3 Sets x 12 Reps

Click Here For A Printable Log Of Monday.

Wednesday - Abdominals:

• Decline Weighted Crunches - 4 Sets x 15 Reps
• Weighted Sit-Ups - 3 Sets x 20 Reps
• Leg Raises - 3 Sets x 12 Reps

Click Here For A Printable Log Of Wednesday.

Friday - Core Stability:

• Swiss Ball Sit-Ups - 4 Sets x 20 Reps
• Medicine Ball Crunches - 3 Sets x 12 Reps
• Weighted Vertical Hip Raises - 3 Sets x 15 Reps

Click Here For A Printable Log Of Friday.

Cardio:
Is any cardio included? If so, how much?

Due to the amount of leg training involved in all three phases, cardio should be eliminated or reduced to 1 low intensity session per week (preferably Saturday or Sunday).

Cardio would most likely interfere with strength and muscle gains in the legs so generally it should be avoided when doing such an intense routine. Especially during the last 4 week phase, where intense methods such as 6x6 and drop setting are employed, a lot of calories will be burned during the workouts which will give the athlete fat loss benefits as well.

How Long Should It Be Performed For?

Advanced bodybuilders need frequent change in their workouts to prevent homeostasis, which is when the body adapts to a training stimulus and you hit a plateau in your gains. The above workout is a 12 week plan with 4 week cycles, and each includes a 1 week deloading period. This way you can slightly overtrain or overreach for 3 weeks and then let your body have a break for 1 week before repeating the process.

Overreaching, or planned overtraining, has been proven to be the most effective way to gain strength and build muscle. This routine should not be used more than twice during a training year. It should only be performed during a bulking phase when there is a caloric surplus to handle the rigors of this program.

What Makes This Routine So Advanced?

This routine is so advanced for a variety of reasons. First of all, the volume is such that only advanced bodybuilders with years of training could handle it and be able to make great gains. Secondly, various shock training methods such as Supersetting, High Frequency, Rest Pause, Drop Setting, and the like are employed for maximum effect.

The routine starts with a basic four-day split that focuses on volume acclimation and overall size through heavy compound movements, supersets, and even some isolation movements to target and stimulate muscle groups completely. The next four weeks focus on responding to high volume and shock methods such as Supersetting and Rest Pause.

The frequency also increases to 5 times per week with a "re-charge" day on Wednesday focusing on two smaller muscle groups so that recovery can be maximized for major muscle groups. Each workout ends with a superset with one exercise for both of the muscle groups worked that day. This can help to facilitate more blood flow to the targeted muscle groups which eventually leads to more nutrients in the muscle which equals more muscle growth.

During the last cycle, shock methods such as triple drop sets are used to elicit maximum muscle growth. Also, Vince Gironda's famed 6x6 method is employed for two main exercises during each workout day. Gironda suggested little rest between sets so during the last phase the rest periods are 20 seconds between the sets for exercises that are to be done in the 6x6 protocol.

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Also, pre-exhaust supersetti