Forget about isolation exercises, ultra-high reps, machines and the like. For bulk-building you absolutely must use the compound movements for a limited number of sets. That means heavy bench presses, squats, deadlifts, barbell curls, rows, push presses, cleans and shrugs. Another factor you must pay attention to is recuperation. The following workouts all have those two things in common – heavy compound lifts and plenty of recuperation time. Use each for at least a month before switching to another, and six to eight weeks per routine may be even better.
TWO DAYS A WEEK PROGRAM
This routine’s great if you’re just starting out or if you’ve been doing multiple workouts per week for a long time. Don’t worry about the infrequent training. Perform if correctly and you won’t want to work out more often.
Monday
1.) Deadlift – 5 sets of 3 reps.
Make these triples progressively heavier, with the first three sets being warmups and the last two being your only REAL work sets. On the final set it should be next to impossible to get out the three reps.
2.) Bench Press – 5 sets of 5 reps.
Perform the first two sets as warmups and use the same weight on your three work sets, adding weight when you can get five reps on all three sets.
3.) Wide Grip Chins – 5 sets of 5 reps.
Same as benches.
4.) Bench Press Lockouts – 5 sets of 3 reps.
Make these triples progressively heavier, with the first three being warmups.
Thursday
1.) Squat – 5 sets of 5 reps.
Squats are the best single exercise for adding bulk, with deadlifts a close second. Perform the first two sets as warmups and go HEAVY on your three work sets., using the same weight on all three and adding weight when you can get five reps on all three sets.
2.) Clean and Press – 5 sets of 3 reps.
Use either a barbell or dumbells, and make these triples progressively heavier. The first three sets are warmups.
3.) Barbell Curls – 5 sets of 3 reps.
Same as the clean and press.
ONE BODYPART PER DAY ROUTINE
For those who absolutely insist on working out every day, this is the routine for you. The key is to train only one muscle group at each session and train the smaller muscle groups on the days after you train the larger ones.
Monday – Chest
1.) Bottom-position Bench Press – 5 singles.
Perform these single reps in the power rack, starting the exercise from the chest. Increase the weight on each successive set.
2.) Incline Press – 5 sets of 5 reps.
Perform the first two sets as warmups and go heavy on your three work sets, using the same weight on all three and adding weight when all you can get 5 reps for all three sets.
3.) Dumbell Incline Bench Press – 2 sets of 8 reps.
No warmups here. Go straight to two very hard sets and use the same weight on both. Don’t take it easy because you’re fatigued.
Tuesday – Arms
1.) Barbell Curl – 5 singles.
Most people aren’t used to such heavy arm training, but it’s underrated. Work these singles hard, and don’t worry about high reps being more effective for building big biceps. They aren’t. Increase the weight on each successive set.
2.) Lying Barbell Extension – 5 sets of 5 reps.
Perform the first two sets as warmups and use the same weight on all three work sets, adding weight when you can get five reps on all three.
Wednesday – Legs
1.) Squat – 5 sets of 5 reps.
Perform the first two sets as warmups and use the same weight on all three work sets, adding weight when you can get five reps on all three.
2.) Squat Lockout – 5 sets of 3 reps.
Make these triples progressively heavier, with the first three sets being warmups.
3.) Stiff-legged Deadlift – 5 sets of 5 reps.
Perform the first two sets as warmups and use the same weight on all three work sets, adding weight when you can get five reps on all three sets.
Thursday – Shoulders
1,) Push Press – 5 singles.
Increase the weight on each successive set.
2.) Behind the Neck Press – 5 sets of 6 reps.
Use strict form on these. The first two sets are warmups, then use the same weight on all three work sets.
Friday – Back
1.) Rack Pull (deadlift lockout) – 5 sets of 3 reps.
Make these triples progressively heavier, with the first three sets being warmups.
2.) Stiff-legged Deadlift – 5 sets of 5 reps.
Perform the first two sets as warmups and use the same weight on all three work sets, adding weight when you can get five reps on all three sets.
3.) Wide-grip Chin – 5 sets of 5 reps.
Perform the first two sets as warmups and use the same weight on all three work sets, adding weight when you can get five reps on all three sets.
4.) Bentover Row – 5 sets of 5 reps.
Perform the first two sets as warmups and use the same weight on all three work sets, adding weight when you can get five reps on all three sets.
Make sure you get plenty of rest over the weekend because you’ll be needing it as the weights go higher. Also, if you’re new to such ultra-heavy training, take it easy for a week or so until and allow your body to adjust to the triples and singles. If you don’t, you’ll be so sore after the first workout with singles that you won’t be able to lift for two or three days.
10-SETS METHOD
Here’s a great old-time routine for building strength and bulk that you don’t see people using much anymore, despite the fact that quite a few lifting writers have been advocating it again in recent years. Pick one exercise in each session and do 10 sets of 3 to 5 reps. Whatever rep range you use, choose a weight you can get the reps with on each and every set. If you decide to do 10 sets of 3, choose a weight you can usually get six hard reps with; if you’re doing 5’s, choose a weight you’d use for 10 hard reps. Take only a minute of rest between sets. Here’s a sample week’s workout for the 10-sets method.
Monday
1.) Deadlift – 10 sets of 3 to 5 reps.
2.) Wide-grip Chin – 3 sets of 5 reps.
3.) Barbell Curl – 5 sets of 5 reps.
Wednesday
1.) Bench Press – 10 sets of 3 to 5 reps.
2.) Overhead Press – 5 sets of 3 reps
Increase the weight on each successive set.
3.) Plate Front Raise – 3 sets of 8 reps.
Friday
1.) Squat – 10 sets of 3 to 5 reps.
If you work as hard as you’re supposed to, you won’t need any other exercise. Remember, 1 minute rests between sets on the 10 set exercises.
EAT HEAVY TO LIFT HEAVY
Beginning Old School Diet:
Meal 1.) – 2 eggs/2 slices toast/bowl of oatmeal/glass of milk.
2.) Slice of cheese/glass of milk.
3.) ¼ lb. hamburger/baked potato/glass of milk.
4.) 2 eggs/glass of milk.
5.) 12 oz. steak or chicken/baked potato/slice of bread/2 glasses of milk.
6.) banana/2 glasses of milk.
Once your system can tolerate this amount of food, begin adding progressively to each meal. For example, add an egg, bacon or a slice of toast here, and a glass of milk or another baked potato there. Think progressive, no different than adding weight to your work sets. Follow these routines for a minimum one month each. By increasing food intake along with your top end weights you should see good results at the end of three months.
I do see the difference in your writing, what caused you to start recommending high frequency training like you do now? I'm guessing your success with Sheiko etc.
ReplyDeleteSteve,
ReplyDeleteI would say that, yes, it STARTED with Sheiko, but then it continued through the use of Ditillo programs, Bulgarian methodology, etc. But Sheiko definitely opened my eyes to the world of HFT. To be honest, I - and my writing - have never been the same since.