You dont need training techniques or isolation movements, you need to: - lift heavy ass weight. If your routine has you doing giant sets, drop sets, or Iocusing on the dreaded mind-muscle connection, run like the wind, well.fAIL. A simple routine Iocuses on progression oI weight using basic heavy compound liIts.
You dont need training techniques or isolation movements, you need to: - lift heavy ass weight. If your routine has you doing giant sets, drop sets, or Iocusing on the dreaded mind-muscle connection, run like the wind, well.fAIL. A simple routine Iocuses on progression oI weight using basic heavy compound liIts.
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You dont need training techniques or isolation movements, you need to: - lift heavy ass weight. If your routine has you doing giant sets, drop sets, or Iocusing on the dreaded mind-muscle connection, run like the wind, well.fAIL. A simple routine Iocuses on progression oI weight using basic heavy compound liIts.
Copyright:
Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOCX, PDF, TXT or read online from Scribd
Man, do I have some magical, mystical, mass building advice Ior you today. But I know you`re extremely skeptical. You`re waiting Ior the bullcrap; to be let down by some cool sounding training system with overly complicated mumbo jumbo, and exercises that suck. Sorry, no Iail Ior you today. I don`t hand out Iail. I`m not pushing an agenda. You want to get big Iast, then do the Iollowing. 1 - Stay with a Simple Routine Listen, you have been searching Ior the ultimate routine Ior years. In Iact, you spend more time reading about routines then perIorming routines. And each week you switch routines. Ive found it, this week Im making the change to blah, blah, blah and will grow' Fail! Enough with this Ioolishness. I`m about to carpet bomb your Iantasies, so you have been warned. Brace yourselI. Here goes.it doesn`t matter what routine you use. Yes, you heard me right. Doggcrapp, Max Stim, Dogg Stim, Max Crapp.whatever. Just pick something and stick with it. And make sure the routine isn`t complicated. You don`t need complicated. A simple routine Iocuses on progression oI weight using basic heavy compound liIts including: O Squats O DeadliIts O Bench Press O A Iorm oI the Overhead Press E. T. C. II you Iind that your routine has you doing giant sets, drop sets, or Iocusing on the dreaded mind-muscle connection, run like the wind. And worse yet, iI it contains too many isolation movements.well.FAIL. You don`t need training techniques or isolation movements, you need to: - Lift Heavy Ass Weights LiIt heavy ass weight. Heavy ass weight makes muscles grow. Heavy ass weight can be in any rep range, because it is heavy ass weight and is kicking your balls seven ways to Sunday. hat rep range should I use? FAIL! It doesn`t matter LiIt heavy ass weights! hat should my rep speed be? FAIL! It doesn`t matter LiIt heavy ass weights! Should I do cable crossovers before or after flyes, and should incline bench be performed with a 22 degree angle, or a 24 degree angle? FAIL! It doesn`t matter LiIt heavy ass weights! hat split is the most effective for mass? FAIL! FAIL! FAIL! GO LIFT HEAVY ASS WEIGHTS! But I dont want to lift heavy' So and so says that squats are bad for your knees, and my mom is afraid and wants me to take up knitting. Both so and so, and your mom (no oIIense to moms) can barely liIt a roll oI toilet paper to wipe their own asses. II you want to look like your mom, listen to the training advice oI your mom. II you want to pack on muscle, liIt heavy ass weight! The end! - Stop Bitching and Get Your Ass to the Gym! I`m tired. My toe hurts. My right nut seems small today, maybe I shouldn`t train. Want to know how to Iail? I mean epic Iail? Continue to make excuses, and avoid going to the gym. Want to know how to succeed? Gird up your balls, shut the hell up, and get your ass to the gym, 52 weeks a year. The end. This isn`t complicated. OI course your leIt nut hurts! You`re liIting weights. LiIting heavy ass weights will hurt Irom time to time. Pain is part oI the equation. We aren`t collecting bottle caps here, Charles. 4 - Forget Your Damned Abs and Eat! I want a six pack' Bud, iI you think you can pack on muscle and carve out a six pack in the same month, you need to lay oII the crack pipe. This just in.iI you want muscle, you need to eat big. II you want to be a 220 mass monster, but only weigh 120, you need to start eating like you weigh 220 pounds. ow long should I bulk before I cut? FAIL! Eat until people at the gym start asking you where you get your steroids Irom. Then, and only then can you start cutting. Should my bulk be dirty or clean? FAIL! Grab a shovel and get to gettin`. hole milk has fat' Almonds have fat' I cant eat fat' FAIL! Listen, drinking whole milk and liIting heavy ass weights equals muscle mass. Final Thoughts 1. LiIt heavy ass weight using heavy ass compound liIts. 2. Eat big. 3. Never miss a workout. 4. Stick with a basic routine. Follow these 4 rules Ior two years and you will dramatically change your body. The end.
onday Workout O Squats 3 sets x 10 reps O Bench Press 3 sets x 10 reps O Barbell Rows 3 sets x 10 reps O Standing Dumbbell Curls 3 sets x 10 reps O Sit Ups 3 Sets x 15 reps Wednesday Workout O Romanian DeadliIts 3 sets x 10 reps O Seated Overhead Barbell Press 3 sets x 10 reps O Dumbbell Shrugs 3 sets x 10 reps O Seated or Standing CalI Raises 3 x 10 reps O Hanging Leg Raises 3 sets x 15 reps Friday Workout O Squats 3 Sets x 10 reps O Close Grip Bench Press 3 sets x 10 reps O Pull Ups or Lat Pull Downs 3 sets x 10 reps O Standing Barbell Curls 3 sets x 10 reps O Crunches 3 sets x 15 reps 8eg ark 8eglnner 8ouLlne WorkouL Forget the complex, and come back to the basics. The basics worked a long time beIore the modern steroid era, and they continue to work today. Reg Park beginner workout routine. Workout A Back Squats 55 Chin-Ups or Pull-Ups 55 Dips or Bench Press 55 Wrist Work 210 Calves 215-20 Workout B Front Squats 55 Rows 55 Standing Press 55 DeadliIts 35 (2 warm-up sets and 1 'stabilizer set) Wrist Work 210 Calves 215-20 Week 1: A, B, A Week 2: B, A, B Week 3: A, B, A Week 4: B, A, B