training goal: muscle size
Principles and Techniques:
1. Maximize muscular tension, time under tension, and local muscular fatigue
- Choose weights that allow more reps per set (6-15)
- Keep rest intervals between sets short/moderate (30-90 sec)
- Go to failure on the last set of some exercises for 3 weeks, then stop 1-2 reps short of failure for 1 week & repeat
2. Maximize testosterone and growth hormone release, minimize cortisol
- Emphasize compound, multi-joint exercises
- Emphasize exercises that move the body, not just the bar
- Include supersets, long sets, and/or set extensions
- Keep whole workout no more than 45 minutes long
3. Eat excess calories (start w/500-600 above maintenance and adjust)
EXAMPLE PROGRAM: Alternate workouts A & B 3 days/wk. If possible, alternate exercises in each superset with no rest between 1st and 2nd exercise. Then rest no more than 1 min after the 2nd exercise.
WORKOUT A:
1A. Squats 3-4 sets
1B. Romanian deadlift or standing leg curls 3-4 sets
2A. Low incline barbell bench press 3-4 sets
2B. 1-arm DB rows 3-4 sets
3A. EZ lying triceps extensions + close grip bench press 2-3 sets
3B. Biceps curls – barbell, EZ, or 2 DB 2-3 sets
4. 1-arm pushup plank hold (alt: plank, side bridges) - 2 sets for max time
WORKOUT B:
1A. Seated DB overhead press 3-4 sets
1B. Pull-ups, assisted pullups, or pulldowns 3-4 sets
2A. Dips or assisted dips (alt: pushups) 3-4 sets
2B. Chinups, assisted chinups, or undergrip pulldowns 3-4 sets
3A. Deadlifts 3-4 work sets of 3-5 reps
3B. Hanging knee raises 3 sets of max good reps
Sets and Reps:
Unless otherwise listed above:
- For work sets, start with a weight you can do 6-8 perfect reps with
- Build up to 12-15 reps in all sets with that weight
- Then increase the weight so you can only do 6-8 again & repeat
- Bodyweight exercises: build up to 15 good reps, then add weight
Go back to Course Outline