Power Cycle

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					                               Power Cycle
    The basic idea is to cycle training through phases of 15 reps, 12 reps 10
reps, 8 reps, 6 reps, 4 reps, for adding cuts, mass, power and strength.


This is a 12-week program. Each phase lasts 2 weeks. So here it goes:

15 reps phase (2 weeks)

    In this phase you perform isolation movements and squeeze the muscle to
add quality. The movements I perform are

     Dumbbell presses and cross-overs for chest
     Cable work for biceps and triceps
     Chins, dumbbell rows, hyperextensions and low cable rows for back
     Machine work (leg presses, hack squats) for legs
     Cable work for shoulders

      At this point I must add that while you are doing so light work keep in mind
to add one or two training days per week, having preferably 6 training days per
week. This is because you are training with little intensity so you don't need much
rest. After all you are going for cuts, not for adding muscle to your frame.


12 reps phase (2 weeks)

     In this point you are entering the zone where you are building cuts and at
the same time you add muscle to your frame. So there is an addition of heavy
compound exercises. So the movements are the same as before with the
addition of

     Bench (flat, incline, decline) presses (don't bench much)
     Dumbbell curls
     French presses
     T-Bar rows and bent barbell rows
     Squats
     Lateral raises

      When you are performing 12 reps sets (going down from 15) you must keep
in mind to rest longer between sets and cut one training day per week(preferably
5 training days per week).


10 reps phase (2 weeks)
     At this point you are training for everything (including strength), but in the 10
reps region you are going (most) for power. Here I follow the traditional system
(Heavy exercises first, lighter at the end), training 5 times per week.


     Remember to take more rest than before (12 reps phase).


8 reps phase (2 weeks)

     This phase is the same as before except.

     I train on a two on, one off program.
     I rest longer than before (2 minutes)
     The exercises are the same as before.


6 reps phase (2 weeks)

     Well, by now I start to use only heavy compound exercises. The intensity
goes up and the poundage too. I rest longer between sets (2.5 min). My caloric
intake goes up as well. I also use forced reps and negatives.


4 reps phase (2 weeks)

     On this phase I just go for poundage but never forget to perform with strict
form (In fact I cheat a little at the end of a heavy set).


      I've added a part from my training notes that demonstrate this program.

    This is a sample program that demonstrates the way you can use this
program.


    I usually train back with biceps, chest with triceps and legs with shoulders.

15 Reps Cycle

Week 1

Monday     Back, Biceps

Wide grip lateral machine pull downs (to the front)           3 sets    15 reps
Rowing machine (close grip)                                   3 sets    15 reps
Wide grip chins to the front                            3 sets max. reps
Seated cable rows                                       3 sets 15 reps
Seated concentration curls                               3 sets 15 reps
Hammer curls                                            3 sets 15 reps

Tuesday     Chest, Triceps

Flat Bench Dumbbell presses                            3 sets     15 reps
Incline Dumbbell presses                              3 sets     15 reps
Incline dumbbell flyes                                3 sets     15 reps
Cable Crossovers                                      3 sets     15 reps
Triceps cable pushdowns                               3 sets     15 reps
One handed reverse grip triceps cable pushdowns        3 sets     15 reps

Thursday     Legs, Shoulders

Leg Press                                              3 sets     15 reps
Machine leg extensions                                 3 sets     15 reps
Lying leg Curls                                       3 sets     15 reps
Cable lateral raises                                   3 sets     15 reps
Machine shoulder presses                                3 sets     15 reps

Friday Back, Biceps

Wide grip chins to the front                           3 sets     15 reps
Rowing Machine (Wide grip)                            3 sets     15 reps
Close grip lateral machine, reverse grip pull downs    3 sets     15 reps
Seated cable rows                                      3 sets     15 reps
One hand cable concentration curls                      3 sets     15 reps
Cable curls                                           3 sets     15 reps

Saturday    Chest, Triceps

Incline Dumbbell Presses                               3 sets     15 reps
Decline Dumbbell Presses                               3 sets    15 reps
Dips                                                  3 sets     max. reps
Cable Crossovers                                      3 sets     15 reps
One hand cable triceps presses                          3 sets    15 reps
Behind the neck dumbbell presses                        3 sets     15 reps

Sunday     Legs, Shoulders

Hack squat                                            3 sets 15 reps
Machine leg extensions                                 3 sets 15 reps
Lying leg curls                                       3 sets 15 reps
Machine Shoulder press                                3 sets 15 reps
Machine side laterals                                 3 sets 15 reps

Week 2

Tuesday    Back, Biceps

Wide grip chins to the front                            3 sets 15 reps
Wide grip lateral machine pull downs                    3 sets 15 reps
Close grip, reverse grip machine lateral pull downs     3 sets 15 reps
Seated cable rows                                       3 sets 15 reps
Hammer Curls                                            3 sets 15 reps
Cable curls                                             3 sets 15 reps

Thursday    Chest, Triceps

Flat Bench dumbbell presses                            3 sets    15 reps
Incline bench dumbbell presses                         3 sets    15 reps
Decline dumbbell flyes                                3 sets    15 reps
Incline dumbbell flyes                                3 sets    15 reps
Triceps kickbacks                                     3 sets    15 reps
Triceps cable presses                                 3 sets    15 reps

Wednesday      Legs, Shoulders

Leg press                                              3 sets 15 reps
Machine leg extensions                                 3 sets 15 reps
Lying leg curls                                       3 sets 15 reps
Cable side laterals                                   3 sets 15 reps
Dumbbell shoulder presses                              3 sets 15 reps

Saturday    Back, Biceps

Wide grip lateral machine pull downs                    3 sets    15 reps
Cable rows                                              3 sets    15 reps
Wide grip chins to the front                            3 sets    15 reps
Hyperextensions                                          3 sets     15 reps
Concentration Curls                                      3 sets    15 reps
Cable curls                                             3 sets    15 reps

Sunday     Chest, Triceps

Flat bench dumbbell presses                            3 sets 15 reps
Incline dumbbell presses                               3 sets 15 reps
Dips                                                   3 sets max. reps
Decline dumbbell flyes                                3 sets 15 reps
Triceps kickbacks                                        3 sets 15 reps
reverse grip, one hand triceps press downs                3 sets 15 reps

Monday     Legs, Shoulders

Hack squat                                                3 sets 15 reps
Leg extensions                                            3 sets 15 reps
Lying leg curls                                          3 sets 15 reps
Cable side laterals                                      3 sets 15 reps
Machine press                                             3 sets 15 reps

     So here the 2 week (In fact it lasted one more day) 15 rep cycle ends. Now
the 12 reps cycle starts.

                             12 Reps Cycle
Week 3

Monday     Back, Biceps

One arm dumbbell rows                                        4 sets 12 reps
Wide grip chins to the front                                 3 sets 12 reps
Rowing machine (close grip)                                 3 sets 12 reps
Wide grip cable lateral pull downs                          3 sets 12 reps
Alternate standing dumbbell curls                           4 sets 12 reps
Concentration curls                                          3 sets 12 reps

Tuesday     Chest, Triceps

Bench Press                                                   4 sets    12 reps
Incline dumbbell presses                                      3 sets    12 reps
Decline flyes                                                3 sets    12 reps
Cable crossovers                                             3 sets    12 reps
Cable triceps press downs                                    4 sets    12 reps
Triceps kickbacks                                            3 sets    12 reps

Thursday     Legs, Shoulders

Leg Press                                                    4 sets 12 reps
Leg extension                                                3 sets 12 reps
Leg curls                                                    3 sets 12 reps
Dumbbell shoulder presses                                    4 sets 12 reps
Side laterals                                                3 sets 12 reps

Friday    Back, Biceps
Wide grip chins to the front                      4 sets     12 reps
Rowing machine (wide grip)                        3 sets     12 reps
Close grip cable lateral pull downs                3 sets     12 reps
Cable rows                                        3 sets     12 reps
Hammer Curls                                       4 sets     12 reps
One handed cable curls                              3 sets     12 reps

Saturday    Chest, Triceps

Incline Dumbbell Presses                            4 sets     12 reps
Decline dumbbell presses                            3 sets     12 reps
Dips                                               3 sets     12 reps
Cable Crossovers                                   3 sets     12 reps
Cable triceps pushdowns                             4 sets     12 reps
Reverse grip, one handed triceps press               3 sets     12 reps

Week 4

Monday     Legs, Shoulders

Hack Squats                                         4 sets 12 reps
Leg extensions                                      3 sets 12 reps
Lying leg curls                                    3 sets 12 reps
Machine shoulder presses                            4 sets 12 reps
Machine side laterals                              3 sets 12 reps

Tuesday     Back, Biceps

Wide grip cable lateral pull downs to the front   4 sets     12 reps
One hand dumbbell rows                             3 sets     12 reps
Wide grip chins to the front                      3 sets     12 reps
Cable rows                                        3 sets     12 reps
Machine preacher curls                            4 sets     12 reps
Cable curls                                       3 sets     12 reps

Thursday     Chest, Triceps

Incline bench press                                4 sets     12 reps
Flat Bench dumbbell presses                        3 sets     12 reps
Decline flyes                                     3 sets     12 reps
Dips                                              3 sets     12 reps
Triceps cable pushdowns                            4 sets     12 reps
Triceps kickbacks                                 3 sets     12 reps

Friday    Legs, Shoulders
Hack Squats                                                      4 sets 12 reps
Leg press                                                        3 sets 12 reps
Leg extensions                                                   3 sets 12 reps
Dumbbell shoulder presses                                        4 sets 12 reps
Machine shoulder presses                                         3 sets 12 reps


     Notice that the cycle ends two days earlier. Well this is o.k., because the 15
reps phase ends one day after.


Now the 12 reps cycle is over so we move to the 10 reps cycle.

                               10 Reps Cycle
Week 5

Monday      Back, Biceps

Bent Over Barbell Rows                     4 sets 10 reps
Wide Grip Chins to the front               3 sets max.
Cable Rows                                 3 sets 10 reps
Dumbbell Shrugs                            3 sets 10 reps
Alternate Dumbbell curls                  4 sets 10 reps
Concentration Curls                        3 sets 10 reps

Tuesday     Chest, Triceps

Bench Press                                  4 sets    10 reps
Incline dumbbell presses                    3 sets     10 reps
Decline flyes                              3 sets     10 reps
Dips                                       3 sets     10 reps
French press                                4 sets     10 reps
Cable triceps pushdown                      3 sets     10 reps

Wednesday      Legs, Shoulders

Squat                                      6 sets 10 reps
Leg extensions                              3 sets 10 reps
Lying leg curls                            3 sets 10 reps
Shoulder presses (Behind the neck)          4 sets 10 reps
Side lateral raises                        3 sets 10 reps

Friday    Back, Biceps

Bent over barbell rows (Yates style)          4 sets 10 reps
Wide grip pull downs to the front             3 sets 10 reps
Rowing machine (close grip)               3 sets 10 reps
Cable Rows                                 3 sets 10 reps
Preacher curls                             4 sets 10 reps
Alternate dumbbell curls                   3 sets 10 reps

Saturday     Chest, Triceps

Incline bench press                         4 sets    10 reps
Flat bench presses                          3 sets    10 reps
Incline flyes                              3 sets    10 reps
Cable crossover                            3 sets    10 reps
Close grip bench press                      4 sets   10 reps
Reverse grip triceps press down (one hand) 3 sets    10 reps


Sunday     Legs, Shoulders

Leg press                                  4 sets 10 reps
Hack squat                                  3 sets 10 reps
Straight-leg deadlift (legs straight)      3 sets 10 reps (Don't use much
weight on this)
Shoulder presses (to the front)             4 sets     10 reps
Dumbbell shoulder presses                   3 sets     10 reps

Week 6

Monday      Back, Biceps

T-Bar rows                                4 sets     10 reps
Dumbbell rows (One hand)                  3 sets     10 reps
Wide grip chins to the front              3 sets     10 reps
Close grip lateral machine pulldowns      3 sets     10 reps
Barbell curls                             4 sets     10 reps
Concentration curls                        3 sets     10 reps

Tuesday Chest, Triceps

Bench press                                4 sets     10 reps
Incline Bench press                        3 sets     10 reps
Decline flyes                             3 sets     10 reps
Dips                                      3 sets     10 reps
French press                                4 sets     10 reps
Cable triceps pushdowns (V bar)            3 sets     10 reps

Thursday     Legs, Shoulders
Squat                                       6 sets 10 reps
Leg extensions                              3 sets 10 reps
Lying leg curls                            3 sets 10 reps
Shoulder presses (behind the neck)          4 sets 10 reps
Side lateral raises                        3 sets 10 reps

Friday    Back, Biceps

Bent over barbell rows                      4 sets    10 reps
Dumbbell rows (one hand)                    3 sets    10 reps
Wide grip chins to the front                3 sets    max.
Rowing machine (wide grip)                 3 sets    10 reps
Preacher curls                              4 sets    10 reps
Hammer curls                               3 sets    10 reps

Saturday     Chest, Triceps

Incline bench press                          4 sets     10 reps
Flat bench dumbbell press                    3 sets     10 reps
Incline flyes                               3 sets     10 reps
Cable crossover                             3 sets     10 reps
Standing French press                         4 sets     10 reps
Behind the neck triceps press (one hand)     3 sets     10 reps

Sunday     Legs, Shoulders

Hack squat                                   4 sets 10 reps
Leg press                                   3 sets 10 reps
Straight-leg deadlift (legs straight)       3 sets 10 reps
Shoulder press ( to the front)              4 sets 10 reps
Side lateral raises                         3 sets 10 reps

     So here the 10 reps phase ends. Now you can move to the 8 reps phase.

                                 8 Reps Cycle
      This is the point where basic movements come to play. The weight goes up
just as the between sets recovery time.

Week 7

Monday      Back, Biceps

Bent over barbell rows                       4 sets 8 reps
T-bar Rows                                   3 sets 8 reps
Wide grip chins to the front                  3 sets 8 reps
Cable rows                                3 sets 8 reps
Barbell biceps curls                      4 sets 8 reps
Preacher curls                             3 sets 8 reps


Tuesday     Chest, Triceps

Bench press                                4 sets     8 reps
Incline barbell press                     3 sets     8 reps
Decline dumbbell presses                  3 sets     8 reps
Weighted dips                             3 sets     8 reps
French press                              4 sets     8 reps
Close grip bench press                     3 sets     8 reps

Thursday     Legs, Shoulders

Squat                                        6 sets     8 reps
Hack squat                                  3 sets     8 reps
Lying leg curls                             3 sets     8 reps
Shoulder presses (behind the neck)            4 sets     8 reps
Upright rows                                3 sets     8 reps

Wednesday       Back, Biceps

Bent over barbell rows (Yates style)       4 sets     8 reps
Dumbbell rows (One hand)                    3 sets     8 reps
T-Bar rows                                 3 sets     8 reps
Wide grip chins to the front (weighted)    3 sets     8 reps
EZ bar barbell curls                       4 sets     8 reps
Alternate dumbbell curls                    3 sets     8 reps

Saturday     Chest, Triceps

Incline barbell presses                    4 sets      8 reps
Decline barbell presses                    3 sets      8 reps
Incline dumbbell flyes                     3 sets      8 reps
Weighted dips                              3 sets      8 reps
Standing French presses                      4 sets      8 reps
Lying French presses                        3 sets      8 reps

Sunday     Legs, Shoulders

Squat                                       6 sets 8 reps
Leg press                                    3 sets 8 reps
Straight-leg deadlifts                      3 sets 8 reps (Don't use much
weight on this just feel)
Shoulder presses (to the front)                 4 sets 8 reps
Side lateral raises                            3 sets 8 reps

Week 8

Tuesday     Back, Biceps

Bent over barbell rows                           4 sets     8 reps
Wide grip lateral machine pulldowns              3 sets     8 reps
T-Bar rows                                       3 sets     8 reps
Deadlifts                                        3 sets     8 reps (I've already
pre exhaust the back)
Barbell curls                                    4 sets 8 reps
Concentration curls                               3 sets 8 reps

Thursday     Chest, Triceps

Bench press                                      4 sets    8 reps
Decline barbell presses                         3 sets    8 reps
Incline dumbbell presses                        3 sets    8 reps
Incline flyes                                   3 sets    8 reps
Lying French presses                             4 sets    8 reps
Close grip bench press                          3 sets    8 reps

Wednesday      Legs, Shoulders

Squat                                            6 sets     8 reps
Leg press                                       3 sets     8 reps
Lying leg curls                                 3 sets     12 reps
Shoulder presses (Behind the neck)               4 sets     8 reps
Side lateral raises                             3 sets     8 reps

Saturday    Back, Biceps

Bent over barbell rows (Yates style)           4 sets     8 reps
T-Bar Rows                                    3 sets     8 reps
Wide grip chins to the front (with weights)   3 sets     8 reps
Deadlifts                                      3 sets     8 reps
Barbell curls                                  4 sets     8 reps
Concentration curls                             3 sets     8 reps

Sunday     Chest, Triceps

Incline barbell presses                       4 sets 8 reps
Decline bench presses                         3 sets 8 reps
Weighted dips                                 3 sets 8 reps
Flat bench flyes                                  3 sets 8 reps
Standing French press                              4 sets 8 reps
Lying French press                                3 sets 8 reps

Monday     Legs, Shoulders

Squat                                             6 sets 8 reps
Leg extensions                                    3 sets 8 reps
Straight-leg deadlifts                           3 sets 8 reps
Standing barbell presses                         4 sets 8 reps (Watch your lower
back on this)
Upright rows                                    3 sets     8 reps

     This is the end of the 8 reps phase.

                                6 Reps Cycle
      This is the worst (better !!!) phase of this program. This is the point where
serious poundage comes to play. In this phase I keep in mind to have longer
resting periods between sets and to keep my muscles warm all the time.

WEEK 9

Tuesday     Back, Biceps

Bent over barbell rows                         4 sets      6 reps
Wide chins to the front (Weight added)          3 sets      6 reps
Deadlifts (Usually Sumo style)                  3 sets      6 reps
T-Bar Rows                                     3 sets      6 reps
Barbell Curls                                  4 sets      6 reps
Scott Curls                                     4 sets      6 reps

Wednesday Chest, Triceps

Bench Press                                     4 sets     6 reps
Incline bench press                             3 sets     6 reps
Decline bench press                             3 sets     6 reps
Weighted dips                                   3 sets     6 reps
Close grip bench press                           4 sets    6 reps
French Presses (Standing)                         3 sets    6 reps

Friday Legs, Shoulders

Squat                                             8 sets 6 reps
Lying leg curls                                  3 sets 6 reps
Calf Raises                                      6 sets 16 reps
Shoulder presses (Behind the neck)       4 sets 6 reps
Side lateral raises                     4 sets 6 reps

Sunday Back, Biceps

Bent Over Barbell Rows (Yates style)   4 sets 6 reps
Wide grip chins to the front            3 sets 6 reps
One arm dumbbell rows                   3 sets 6 reps
T-Bar Rows                             3 sets 6 reps
Barbell Curls                          4 sets 6 reps
Very close grip chins to the front     3 sets 6 reps (Add weight if you
can !!)

WEEK 10

Monday Chest, Triceps

Incline bench press                     4 sets 6 reps
Decline bench press                    3 sets 6 reps
Weighted dips                          3 sets 6 reps
Cable crossover                        3 sets 10 reps
Close grip bench press                  6 sets 6 reps (Do 2 sets to total
failure)
Triceps pulldowns                      3 sets   10 reps

Thursday Legs, Shoulders

Squat                                   6 sets 6 reps
Hack squat                              4 sets 6 reps
Straight legged deadlifts               3 sets 10 reps (With this you
target hams not back)
Barbell presses behind the neck         4 sets 6 reps
Side laterals                          3 sets 6 reps
Military presses                       3 sets 6 reps

Wednesday Back, Biceps

Bent over barbell rows                 4 sets 6 reps
Wide grip chins to the front            4 sets 6 reps (Add weight if you
can)
Deadlifts                              4 sets   6 reps (Watch this, be
careful)
T-Bar rows                             3 sets 6 reps
Scott curls                             4 sets 6 reps
EZ bar curls                           3 sets 6 reps
Saturday Chest, Triceps

Bench press                                     4 sets 6 reps
Decline bench press                              3 sets 6 reps
Incline bench presses                            3 sets 6 reps
Lying French press                               4 sets 6 reps
One arm triceps pulldowns                       3 sets 10 reps

Sunday Legs, Shoulders

Squat                                              6 sets   6 reps (2 sets to total
failure)
Hack squat                                         6 sets   6 reps (2 sets to total
failure)
Shoulder presses (in front of the neck)            4 sets 6 reps
Upright rows                                      3 sets 6 reps
Side laterals                                     3 sets 6 reps

       Here the 6 reps phase ends. Note that

       When I say 4 sets I don't mean 4 sets to failure (look overview). When I
        state 6 sets, I mean the 4 sets as described plus two drop sets. If else I
        state it, i.e.. ... 6 reps (2 or 3 or.. to failure).
       This is the actual workout I did. Sometimes I did cut exercises because I
        felt exhausted. some other times I added, because I was in a good mood.
        Don't expect to perform exactly these. There are here to give you an idea
        how to organize your routine.

   This is the end of the 6 reps phase. Now we can move to the next phase, of 4
reps.




                               4 Reps Phase
     This is the last phase of the 12-week cycle, the 4 reps phase. Now we can
move to very serious poundage, so be careful to warm up very good before
proceeding to bang out 4 reps with maximum weight. This example is taken
directly out of my 1996 training log, so you can see what I did and try to figure out
what to do for yourself, or you can follow the exact program.

WEEK 11

Monday Back, Biceps
Bent Over Barbell Rows (Yates Style)   5 sets     4 reps
T-Bar Rows                             3 sets     4 reps
Deadlifts                              5 sets     4 reps
Wide Grip Chin Ups to the front        4 sets     4 reps (use weight)
Barbell Curls                          4 sets     4 reps
Scott Curls                             3 sets    4 reps

Tuesday Chest, Triceps

Bench Press                             5 sets     4 reps
Incline Bench press                    4 sets     4 reps
Decline Bench press                    4 sets     4 reps
Dips (Weight added)                    4 sets     4 reps
Close Grip Bench Press                 5 sets     4 reps
Lying French Presses                    4 sets     4 reps

Wednesday Legs, Shoulders

Squats                                    8 sets 4 reps
Hack Squats                               4 sets 4 reps
Leg presses                              4 sets 4 reps
Barbell Presses (Behind the neck)        5 sets 4 reps
Military Machine presses                4 sets 4 reps

Friday Back, Biceps

Bent Over Barbell Rows                  5 sets     4 reps
T-Bar Rows                              4 sets     4 reps
Deadlifts                               4 sets     4 reps
Wide grip chins to the front            4 sets     4 reps
Scott Curls                              4 sets     4 reps
Barbell Curls                           3 sets     4 reps

Saturday Chest, Triceps

Incline Bench presses                   5 sets 4 reps
Decline Bench Presses                   4 sets 4 reps
Bench Presses                           4 sets 4 reps
Lying French Presses                   4 sets 4 reps
Close Grip Bench Presses               4 sets 4 reps

WEEK 12

Monday Legs, Shoulders
Squat                                          8 sets 4 reps
Hack Squat                                     6 sets 4 reps
Leg Presses                                     4 sets 4 reps
Barbell Presses (To the front)                 5 sets 4 reps
Machine Shoulder Presses                        4 sets 4 reps

Thursday Back, Biceps

Bent Over Barbell Rows (Yates style)             5 sets    4 reps
T-Bar Rows                                       4 sets    4 reps
Deadlifts                                        5 sets    4 reps
Wide Grip Chins to the front                      4 sets    4 reps
Barbell Curls                                    4 sets    4 reps
Scott Curls                                       3 sets    4 reps

Friday Chest, Triceps

Bench Presses                                     5 sets 4 reps
Incline Bench presses                             4 sets 4 reps
Decline Bench presses                            4 sets 4 reps
Dips                                             4 sets maximum reps (don't
use weight)
Close grip bench presses                          5 sets     4 reps
Lying French presses                              4 sets     4 reps


Sunday Legs, Shoulders

Squat                                              8 sets    4 reps
Leg presses                                        6 sets    4 reps
Hack Squats                                        5 sets    4 reps
Barbell Presses (behind the neck)                   5 sets    4 reps
Machine military presses                           4 sets    4 reps

     This is the end of the 4 reps phase plus the end of the whole 12 weeks
cycle. Keep in mind that.

      Heavy weights are used so it is essential to warm up very good before
       proceeding
      On every exercise I do 1 set to total failure, the other sets are for warm up
       purposes, When I state 3,4,5 sets I mean 1 set to total failure plus the
       others as warm up sets. When first hitting a body part, I need a good
       warm up. Especially because doing 4 reps means a lot of weight, I usually
       do 4 warm up sets plus the main set (5 sets). When finished with the first
       exercise of the body part, my muscles are already warmed up, so I do 2 to
       3 warm up sets, depending if the exercise is multi joint or not. That means
       that when doing heavy compounds exercises I add 1 extra warm up set.
      When I state more than 5 sets, then it is 4 sets as warm up sets, 1 to total
       failure plus the others as drop sets (to total failure too, off course).
      Don't cheat much. It is very easy to get hurt.
      On week 12 I felt a little bit exhausted and I did cut back a little on my
       training, getting more rest. If you are getting too tired it is very good to do
       so. Exhaustion is no way to big muscles.

Dec/7/98

                                   What's Next
  When finished with the whole cycle, you can repeat it or try another program. If
you repeat the cycle again, you must notice an increase in the weight you use. If
you don't then something has gone wrong. Supposedly, you had enough sleep,
good and enough food and trained with intensity, then

      Maybe you overtrain. If you feel exhausted then surely you overtrain. After
       a good workout, you must feel tired, not exhausted, plus stimulated. If you
       don't feel like that then cut back. This means cut the training days of the
       week.
      Don't undertrain too. If you hit the gym 3 times a week, sorry this system
       doesn't work. This system works for someone who has the time and is
       willing to hit the gym 5 times per week. When heavy poundage comes to
       play, someone can train 4 times in the week. In any situation, don't train 3
       or even less times in the week and expect this system to work. It won't.
      Are you taking the main set to total muscular failure? Maybe, you train to
       the point where you think you can't lift the weight anymore. If you don't
       take the main set to total failure, don't expect it to work, although it may
       work. I don't know, I've never tried it in this way. Please if you do, e-mail
       me to let me know about what happened.
      Are you on a diet to lose weight? Maybe a high protein, low
       carbohydrates one? If yes, then I'm sorry, but you can't, generally, gain
       serious muscle while dieting to lose fat. In this situation, you do a normal,
       every day, routine to help you not lose muscle, even gain some. If you are
       on such a diet and want to give a shot to this program, avoid the 6, 4 reps
       phase, they will really kill you.

   If you have everything right and still can't lift an additional pound then, well I really
don't know. I'm a hard gainer too, but that program did work for me. The best thing to do
is to get professional help. Get someone monitoring you while exercising. He may find
some things you don't do right. Get a nutrition expert to point out to you the possible
mistakes you do on your diet. In all cases, good luck, if you find something out, please e-
mail me to let me know, so I can write it down here.
   With this program. The change was evident from the start, but most, it was on my 10
reps phase. The fact is I did exactly this the first time and at the end of the whole cycle, I
repeated it. Both times I did notice an increase.

				
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