Deadlift/Lower Body. It doesn’t really lend itself to pumps, drop sets, giant sets, supersets, forced reps, or most other traditional intensity-boosting techniques. Barbell Side Raises
Cable Upright Rows: Double Underhand Pulldowns Behind Head Pulldowns: Preacher Curls Incline Alternating Curls V-Bar Pushdowns: - 100 total – Don’t drop barbell till 100 are completed. Alternating Dumbbell Curls V-Bar Pushdowns: V-Bar Pushdowns Tricep Rope Pushdowns: - Max Out- Stronger Stance Working up to 1RM, © 2017 ZACHHOMOLFITNESS | Design by KJ Web Design. As I’ve already discussed on numerous occasions, total training volume is paramount when it comes to maximizing muscle growth. Conventional Deadlift:- 6x2 - Reset (Approx. Do this for 3×10. While this practice may not be optimal for strength gains, it is clearly the […] (Part 1). Change ), You are commenting using your Facebook account. ( Log Out / 85% of 1RM) Speed Box Squats:- 70% of 1RM W/Bands- 10x3 The 3×3 stands for 3 sets of 3 reps and you will be using some of the heaviest weight on these days. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Pectoral College: The Smart 4-Move Plan For A Chiseled Chest. 10×3 was the first program that gave me fast gains and has continued to. Change ), You are commenting using your Twitter account. 10×3 is a phenomenal training scheme because it has the same time under tension as 3×10 (3×10 = 10×3 = 30) and because, unlike 3×10, it allows the use of loads that are 10-15% more of your 1RM than traditional bodybuilding routines.
If any of you have ever looked over a typical bodybuilding training program, you'll notice a few patterns very quickly as far as sets and reps are concerned; typically, they gravitate toward 3 to 5 sets of 1o to 12 reps. LEAVE 1 REP IN THE TANK, - 3-2-1 Progression LEAVE 1 IN THE TANK.
Read on to see what you can do to successfully gain the mass you want without the body fat! On Wednesdays and Saturdays, I do a push workout. The Top 10 Rules Of Successful Clean Bulking! Branched Chain Amino Acids are among the most beneficial and effective supplements in any sports nutrition program. How many calories do you need to build muscle/lose fat. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.
I used to think that progressive overload was just for people looking to gain strength, and that it was inferior to higher rep ranges for building muscle. The first point of … and one month later I was 163, with absolutely negligible gains in body fat.
The Top 10 Rules Of Successful Clean Bulking! If any of you have ever looked over a typical bodybuilding training program, you’ll notice a few patterns very quickly as far as sets and reps are concerned; typically, they gravitate toward 3 to 5 sets of 1o to 12 reps. I was wrong. This is generally why bodybuilders prioritize higher rep ranges, since this allows for a faster accumulation of volume in a training session. Face Pulls Banded Tricep Pushdowns Lat Pulldowns: - 4x15 4xAMRAP 4x10. In this article we will examine the current research and science behind HMB to see whether my progress was affected by HMB. ETA for 315x5: 6-8 weeks. I'm a martial artist turned powerbuilder (powerlifter + bodybuilder) preparing to compete in my first physique show. If you're currently on a bulking program or are interested in getting started on one then this is the article for you. I started 10×3 at 159.5 lbs. Begin every leg workout with a variation of the squat, each pull workout with a variation of the deadlift or a vertical pulling exercise like chins, and each push workout with a variation of the bench press. This heavy lifting produces neuromuscular adaptations that lead to rapid strength gains, allowing for more progressive overload, which allows for more muscle growth. Preacher Curls Barbell Skull Crushers: Alternating Dumbbell Curls Rope Pushdowns: - 50 total BURNOUT – NONSTOP- DON’T DROP DUMBBELLS, - 9x3 W/ Bands All Close Grip (70% of 1RM). When a bodybuilder eats a hypercaloric diet, their goal is not just to gain weight, which could be both fat and lean mass, but rather to gain LEAN MASS. I can’t be gone from it for more than two days otherwise I start twitching. The thing is, 10×3 isn’t a sexy rep scheme. View all posts by Perry Battles. I’ve done bro splits, 5×5, and push-pull-legs program based around taking every set to failure and getting skin-tearing pumps before doing 10×3. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Each time that you reach the sets and reps you were supposed to during a workout, add 5 lbs. Don’t drop dumbbells until completed, - 9x3 (75% of 1RM) Alternating Grips W/ Bands.
Least amount of sets possible. Time to silence the doubters!
Lat Pulldowns Lat Pulldowns Behind Head: - 4x10 - 1 Drop Set hitting 3 different weights. Bulgarian 45 Degree Back Extension: Pulldowns Behind Head Tricep Rope Pushdowns: - 4x4 with 4 Second Eccentric - (2 Second Pause). That’s it, folks.
The second exercise should address another aspect of development you’re trying to achieve. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. For the other muscles groups you are training on that day — triceps, shoulders, etc. You can use them to display text, links, images, HTML, or a combination of these.
However, it is extremely effective. This first exercise your 10×3. Then, finish 4 to 6 workouts a week with five sets of an ab exercise taken to failure.
( Log Out / Train your calves with your legs, your biceps and forearms with your pull workouts, and your triceps and shoulders with your push workouts. This second exercise is done with the 4×6 pattern. Powerlifting routines focus a lot on training a high volume phase and a competition or peaking phase.
The third exercise is a pump movement. This is an 8 week cycle that consists of two phases. On Monday and Thursday, I train legs. If you're currently on a bulking program or are interested in getting started on one then this is the article for you. Bulking For Endomorphs - Gaining Muscle While Limiting Fat Gains, HMB: Overrated, Overpriced, Or Overlooked?
Today that supplement happens to be HMB. In addition, I really enjoy computer programming and developing software. to that exercise during the next workout in which you perform it. Bodybuilding.comâ and BodySpace® are trademarks of Bodybuilding.com. The strategies outlined here will help endomorphs gain lean mass, not fat mass. ( Log Out / I made good gains on all of these programs, the last of them being the closest to really effective. Thread starter ns107m; Start date May 30, 2012; ns107m New member. Change ), You are commenting using your Google account. Here you will learn a minimalist training approach to gaining mass using 3 exercises, 3 days a week for 3 times the muscle gains.
The Complete Power Look Program Week 1 – Day 1. Friday or Saturday don't go over 70% take it as a volume/recovery day. 10 reps at each weight. All rights reserved. Awards 0. You can pick one or two for 3 sets of 8-10 reps. © 2020 Bodybuilding.com. There is nothing wrong with these rep schemes, but in my opinion they aren’t very efficient in terms of producing results, for the following reason: They induce mainly metabolic stress. Front squat: 80%, 5 x 3 Paused front squat: (2 second pause in the bottom position) 4 x 8 Split squat: (bar held like in a front squat) 4 x 8 Optional bonus work: Leg press, leg extension, hack squat. If I told you that it was not only possible for you to make great gains in strength and muscle mass by spending two hours a week in the gym you would probably think I am trying to sell you on the latest fad or gimmick, but in actual fact, that is all the growth stimulation you really need to become larger and stronger - provided it is set up properly and intense. In Dr. Brad Schoenfeld’s book The Science and Development of Muscle Hypertrophy, Schoenfeld states that the three drivers of hypertrophy are progressive overload, muscle damage, and metabolic stress. — do a 5×6 and then a 3×10. Fill in your details below or click an icon to log in: You are commenting using your WordPress.com account. Edit them in the Widget section of the. In addition, my numbers in the bench, squat, and deadlift shot up. Take 80% 1rm for 10x3 Monday Increase 5lbs a week 85% 1rm for a 7x5 Wednesday or Thursday. Change ). Stiff-Leg Dumbbell Deadlifts Leg Curls: - 75 Total. Flat Bench Dumbbells W/Dumbbells Together: Dips:100 in the least amount of sets possible. Of these three, progressive overload is the most important factor in building muscle — simply adding weight or reps from session to session, week to week, month to month, etc. Does your bench press blow? This is a text widget, which allows you to add text or HTML to your sidebar. I use a six-day split in my training, because I love the gym. Go and make some gains. Pick an isolation exercise or a machine for this — pec flyes, leg extensions, lat pull-downs, etc. Stay healthy. If you want to build muscle, you have to subject your muscles to consistently increasing stress — even if you get a monster pump, your muscles won’t really grow unless you are increasing weight and reps over time.
On Tuesday and Friday, I do a pull workout. There is nothing wrong with these rep schemes, but in my opinion they aren't… ( Log Out / 10x3 and does it work? Are your pecs earning whispers of disapproval? I know once I did a 10x3 at 315 I hit a 375x1 squat and a 315 4x5:
For example, if you start your leg workout with back squats, do some front squats to emphasize the quads or some romanian deadlifts to emphasize your hamstrings. Create a free website or blog at WordPress.com.
There is one supplement that pops up in discussions every so often. Chest Supported Rows Pulldowns: 1 Arm Preacher Curls V-Bar Pushdowns: Barbell Front Raises Cable Side Raises: Double Underhand Rows Back Fly’s: Alternating Curls EZ Bar Skull Crushers: 1 Arm Preacher Curls Machine Pull Curls: - 3-2-1 Progression DO NOT FAIL…. Derek Charlebois is a bodybuilder, personal trainer, and the founder of the supplement company PR-Breaker. 45 Degree Back Extension Leg Curls: Chest Supported Rows Seated Rows: Back Fly’s Preacher Barbell Curls: - 50 Total Each Arm!