Good Morning Chris Miller So as requested by Atholl Brechin, Im sharing you all an amazing training formula I have been doing for the last 4 months and out of the 22 solid years I have been training and researching: This seems to be the best for me and making substantial gains for being a natural bodybuilder: My simple formula goes like this: The goal is always to finish a workout somewhere around 55minutes. I train like a sprinter not a long distance runner knowing that your glycogen depletes at the same rate no matter how you train in about an hour. All sprinters have healthier hearts and are much more muscular than long distance runners; I simply applied this to bodybuilding and lifting weights. I used to be a high volume- train for hours- type of bodybuilder and it definitely produced results but it as much as what I am going to share with you all. This is simple and allows you to get in and out of the gym and train 5 days a week. Warm up on treadmill for 5 minutes only....raise your body temp a degree or 2- then go straight to the weights- warm up with 3 or 4 sets while gradually finding your heaviest 6 rep working weight. Once you find your heavy 6 rep working weight for each exercise/movement- wait 1 minute and then start the attack with a giant set consisting of 3 sets within 1. Hit your heavy 6 for the muscle fiber tearing/strength aspect- 6 reps or til failure, then immediately lower the weight 15% and hit another 6 reps til failure, then drop 20% more and hit an 8 to 12 rep til failure weight. After your first set you will be fully warmed up and sweating/breathing hard. You immediately go to your next movement/exercise. Take Take a good guess what your 6 rep heavy working weight is and do it but just as a feeler set. After doing that: wait 1 minute and then come back for the attack for the giant set with the 3 sets all in 1- heavy 6, drop 15% weight- hit 6 til failure, drop 20% and hit 8 to 12 til failure. You will be able to get in 6 to 8 different exercises for the bodypart which is plenty of variation to hit the muscles in all angles/aspects. By the time you reach 50 minutes; youll be done and feeling the most gigantic pump of your life!! And when you are done; youll feel like you have the energy to keep going- which is the whole point of this. You leave the gym with glycogen left over- a pump that will stay with you for 45 minutes after being done and your muscles will recover much faster because of all this. The volume is perfect for us natural builders- leaves ya feeling about a 4 to 6 out of 10 for soreness and you really recover in about 3 or 4 days. I train: Leg Day, Back Day, Rest Day, Chest Day, Shoulder Day, Rest Day, Bicep/Tricep Day and either rest day again or I go to legs and start over the circuit for the week. I usually pair Calves on my chest day Traps on my Back Day Forearms on my Bicep Tricep Day And ABs 2 times a week wherever I want based on how I feel. Try this out for a while!! Your strength and size will increase dramatically- I can almost guarantee it without overseeing anything or knowing you as an individual. Here are some pictures to back it up what I am sharing:
Posted on: Sun, 21 Dec 2014 08:03:50 +0000
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