Building strength and muscle
Building muscle and getting stronger at the same time, better yet getting bigger because you’re getting stronger. That’s exactly what this workout is about. Do you want that proportionate, fit, Hollywood physique? This is the way to go, trust me when I say it is fool proof. I haven’t seen anyone follow this workout and eat right but not get any results. But first, let me explain what it is based on.
You can get as strong as a powerlifter or as big as bodybuilder by doing what they do, by doing everything they do. I’m not saying just following their workout routine or using the same supplements, you would have to eat, sleep and train like them. And yes, if the guy you admire so much uses steroids, so should you to get the same results. But as a natural lifter, trying to build muscle in a responsible and healthy way then make sure you get this one thing right. It’s not a hot, new workout program designed to get you your dream body in just two weeks. Nor is it a magic supplement which will help you build muscle while you sit on the couch watching television. It’s simply based on this one thing that you need as a natural lifter, progressive overload.
Your number one focus should be increasing relative strength, how much you lift compared to you bodyweight. By getting stronger in the 4-8 rep range you will build strength and muscle, resulting in a well-developed, functional body. Getting strong in lower reps will only improve your central nervous system (CNS) and neural strength but the time under tension would be too short to trigger any muscle growth. Going higher in reps will only result in sarcoplasmic growth which is the increase of fluids in and around your muscle cells.
But I don’t want to bore you with technicalities and I will write another article about the science behind all my methods soon. If you’re not only interested in ‘What’ but also ‘Why’ then I highly recommend you giving it a read. For everyone else, read on to find out about the workout I use for building strength and hard, dense muscle.
Incline Bench Press: 3 sets of 6, 8, 10 (RPT)
Barbell Overhead Press: 3 sets of 6, 8, 10 (RPT)
Lateral Raises: 5 sets of 15, 5, 5, 5, 5 (RP)
Weighted Dips: 3 sets of 8, 10, 12 (RPT)
Weighted Pull-ups: 3 sets of 6, 8, 10 (RPT)
Seated Cable Rows: 3 sets of 8, 10, 12 (RPT)
Barbell Squats: 3 sets of 8, 10, 12 (RPT)
Standing Biceps Curl: : 3 sets of 6, 8, 10 (RPT)
RPT (Reverse pyramid training): Start off with a warm-up set, three for the first exercise of the workout. Then load the bar or grab a dumbbell with which you can complete 4-6 or 6-8 repetitions, depending on the exercise. After a set lower the weight by 10-20% and rest three minutes. The second set go for 6-8 or 8-10 reps, lower the weight, rest three minutes and for the third and last set go for 8-10 or 10-12 reps. When you get to the upper end of the rep range for all sets, increase the workload for every set by 2-10 lbs. Smaller increments are easier to use and to progress faster, but if you don’t have them at your gym then just use the smallest plates they do have.
RP (Rest-Pause): Pick a weight with which you can complete 12-15 repetitions on the first set. For the following five sets use the same weight but aim for a lower rep range, about 4-6 reps would be perfect. By doing this you will effectively deplete glycogen stores in your muscles and this in turn will trigger a higher amount of sarcoplasmic growth. That’s the increase of fluids in and around the muscle cells, this will really fill out your muscles and give them that extra bit of size.
In the next article I will introduce you to Intermittent Fasting and again give you my own diet as an example to base your own meal plan on. Tell me what you think about the articles and topics. If you have any question or suggestions please let me know!