If you want to become more muscular and advance your strength, you will find the following program of great benefit. But as you read this, you need to keep an open mind. Even if you are old school, this program will help you. For the power or strength athlete, this type of training is strictly for the off-season and not to be used during peak training for a contest because you WILL overtrain.

Overtraining. Many lifters confuse more with better; if they train longer, they'll grow faster. Instead, over time, what happens is that they see fewer gains, get injured or even become weaker. Proper rest and recuperation is the key element for making gains anytime during your training. Therefore, at all times, you must pay close attention to how you feel. I recommend taking short, power naps during the day if you can. You may only need 20 minutes to get you re-charged.
Eating correctly is another key element for proper gains. Eating right is the true meaning of "diet" as far as I'm concerned. Some make the mistake of trying to train after not eating all day long. Think of your body as an engine. If you want it to perform properly, you must have fuel in the tank. Without going into great detail, try to eat smaller meals about every 2 to 3 hours. Don't misunderstand me by thinking that you must eat tuna fish all day long. Especially in the off-season, you need a combination of proteins, carbohydrates and fats.
Speaking of protein, the amount you take in should vary depending on your training cycle. For this program, I usually take in about one and a half grams per pound of bodyweight. Focus on getting your protein from whole foods first. If you need help, turn to supplements. I use Animal Max and Hi Protein Bars. The post-training meal is very important. While I use UniSyn, you can use whatever you like; just make sure you eat. Finally, be sure to drink plenty of water.
Training Routine
Alright, it's time to get our hands dirty. Before each workout, be sure to stretch or do some type of cardio for at least 5 minutes, but no longer than 10 minutes. Stick to this routine for at least four weeks before switching out. With each exercise, be sure to increase the weights with each successive set.
Leg Extensions
3 sets of 15 reps
Superset
Stiff-Legged Barbell Deadlift
3 sets of 15 repsLying Leg Curls
3 sets of 15 repsBarbell Squat
5 sets of 10 reps
Superset
Hack Squat
3 sets of 25, 15, 10 repsLeg Extensions
3 sets of 25, 15, 10 reps
Superset
Seated Calf Raise
3 sets of 25 repsDonkey Calf Raises
3 sets of 25 reps
Superset
Dumbbell Alternate Bicep Curl
3 sets of 15 repsTriceps Pushdown
3 sets of 25 reps
Superset
EZ-Bar Curl
3 sets of 10, 8, 6 repsLying Triceps Press
3 sets of 10, 8, 6 reps
Superset
Standing One-Arm Cable Curl
3 sets of 15, 12, 10 repsOne Arm Supinated Dumbbell Triceps Extension
3 sets of 10 reps
Rack Pulls
3 sets of 10, 6, 4 repsBarbell Shrug
3 sets of 15 repsWide-Grip Rear Pull-Up
3 sets of 8 reps
Superset
Seated Cable Rows
3 sets of 8 repsOne-Arm Dumbbell Row
3 sets of 8 reps
Superset
Bent Over Two-Arm Long Bar Row
3 sets of 8 repsBent Over Barbell Row
3 sets of 8 repsHyperextensions (Back Extensions)
3 sets of 8 reps
Superset
Barbell Bench Press - Medium Grip
5 sets of 10 repsDumbbell Flyes
5 sets of 10 reps
Superset
Barbell Incline Bench Press - Medium Grip
3 sets of 10 repsButterfly
3 sets of 10 reps
Superset
Cable Crossover
3 sets of 10 repsEZ-Bar Skullcrusher
3 sets of 10 repsSeated Dumbbell Press
3 sets of 10, 8, 6 reps
Superset
Hang Snatch
3 sets of 8 repsFront Dumbbell Raise
3 sets of 8 repsSeated Side Lateral Raise
3 sets of 10, 8, 6 repsLying Rear Delt Raise
3 sets of 10, 8, 6 reps
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