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HERE ARE A FEW KICK ASS PROGRAMS
4 Lbs. of muscle in 10 Days!
Overtraining occurs when you body is stressed beyond its ability to recover. If this continues on a regular basis you will find that muscle growth has halted. You can even lose growth you previously experienced. At its most severe, overtraining can set you up for injury and illness. Needless to say with proper devotion to training, overtraining can be a serious concern.
Today people think that overtraining is training every 3 days and this is incorrect. If you are still sore 72 hours after your previous workout you are not eating enough, getting enough nutrients, or vitamins and minerals to your muscle. Training the next day after with less intensity can solve that because when you workout sore blood, lactic acid, and other substances go to the muscle and the next day you are ready to train the same muscle again because it is healed. So while some guys are holding off training for 5 days to a week you could of trained 6 days in a row. Say that someone is holding you underwater, metaphorically speaking, and you try to come up, but you can’t. It’s the same with your testosterone levels when you train six days in a row. Then if the person lets you go you would come as fast as you can for air, wouldn’t you. Same with your testosterone levels, if you were to stop training for two days, they would increase and would be higher than they were the week before. More testosterone, more muscle. And training sessions should only last 35-45 minutes because testosterone levels decrease by up to 80%, test levels go to normal 2 hours after anaerobic exercise, by the 45 minute mark and and insulin starts to increase by then and insulin produces fat. I have a program that can put 4lbs of muscle on in only ten days. It goes as follows:
DAY 1,3,5,7,9:
Workout 1
30 mins
2-3 min rest |
Thighs 4-12 reps add weight on every set.
5 sets of squats
5 sets of lunges |
| Workout 2 |
Calves10-15 reps |
| 30 mins |
5 sets of standing heal raises |
| 2-3 min rest |
5 sets of standing calve raises |
| Workout 3 |
Chest 6-8 reps |
| 30 mins |
5 sets of bench press |
| 2-3 min rest |
5 sets of incline dumbbell press |
| Workout 4 |
ABS 10-15 reps |
| 30 mins |
5 sets of crunches |
| 2-3 min rest |
5 sets of hanging leg raises |
| Workout 5 |
Triceps 4-10 reps |
| 30 mins |
5 sets of extensions |
| 2-3 min rest |
5 sets of french curls |
Workout every 2 hours
Diet: high protein, high carbs, medium fat
minimum 6,000 calories- Target is 7,000 calories
Take 2 hour breaks between each workout
You have the idea on time, breaks and sets so I’m going to keep this one brief.
DAY 2,4,6,8,10:
Workout 1 |
Back
barbell rows
weighted chins |
| Workout 2 |
Calves
seated heal raises
donkey raises |
| Workout 3 |
Deltoids
military
shrugs |
| Workout 4 |
ABS
roman chair
Sit-ups |
| Workout 5 |
Biceps
e-z bar curls
barbell curls |
Rep ranges: endurance;8-10, strength;6-8, and power;4-6
After completing this grueling ten days the next week relax and workout probably only 3 times that week and if you desire start over again.
Madcow Intermediate 5×5
Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Barbell Row or Powerclean – 5 sets of 5
Weighted hyperextensions – 2 sets
Weighted sit-ups – 4 sets
On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135×5, 185×5, 225×5, 275×5, 315×5. The weight should be increased evenly from your first to last set. Your fifth set equals the triple from the previous Friday’s workout.
Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench or Standing Press – 4 sets of 5
Deadlift – 4 sets of 5
Sit-ups – 3 sets
On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench/Standing Press and deadlifts are ramped up to a top set of five.
Friday – Medium
Squat – 4 sets of 5, 1 triple, 1 set of 8
Bench – 4 sets of 5, 1 triple, 1 set of 8
Barbell Row or Powerclean– 4 sets of 5, 1 triple, 1 set of 8 for rows
Weighted Dips – 3 sets of 5-8
Triceps Extension and Biceps Curl – 3 sets of 8 each
On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. In fact if you’ve tested/already know your 5 rep maxes you shouldn’t be using that weight until the 4th week. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.
GVT 60 DAY PLAN (POWERTEC)
DAY 1: CHEST AND BACK
A-1: DUMBBELL PRESS WITHOUT ROTATION
A-2: PULLDOWNS (POWERTEC)
B-1: WEIGHTED DIPS
B-2: SEATED ROWS (POWERTEC)
DAY 2: LEGS AND CALVES
A-1: FRONT SQUATS (POWERTEC)
A-2: LYING LEG CURLS WITH FEET IN/OUT (POWERTEC)
B-1: ROMANIAN DEADLIFT WITH OLYMPIC BAR
B-2: LEG PRESS (BOXFLEX)
C-1: SEATED CALVE RAISES
DAY 3: OFF – RECOVERY DAY
DAY 4: TRICEPS, BICEPS AND SHOULDERS
A-1: NECK PRESS WITH ELBOWS OUT (BOWFLEX)
A-2: BARBELL BICEPS CURLS
B-1: DUMBBELL OVERHEAD PRESS (SEATED)
B-2: HAMMER CURLS
C-1: MILITARY PRESS (POWERTEC)
C-2: REVERSE FLIES WITH DUMBBELLS
DAY 5: CARDIO (HIIT) AND ABS
A-1: HANGING LEG LIFTS
C-1: 30 MIN RECUMBENT BIKE / RUN 90 SEC @ R2, 30 SEC @ R8 LOW, MED, HIGH TEMPO
DAY 6: CHEST AND BACK
A-2: FLAT BENCH PRESS (POWERTEC)
A-2: BENT OVER ROWS WITH BAR USING NORMAL GRIP
B-1: INCLINE BENCH PRESS (POWERTEC)
B-2: NORMAL / CLOSE GRIP (PARALLEL) PULL UPS (ALTERNATING)
DAY 7: LEGS AND CALVES
A-1: SQUATS (POWERTEC)
A-2: LEG EXTENSIONS (POWERTEC)
B-1: LEG CURLS (POWERTEC)
B-2: DUCK SQUATS
C-1: STANDING CALVE RAISES
DAY 8: OFF – RECOVERY DAY
DAY 9: BICEPS, TRICEPS AND SHOULDERS
A-1: EZ BAR CURLS
A-2: TRICEPS PRESSDOWNS (POWERTEC)
B-1: ALTERNATING CURLS
B-2: WEIGHTED CHAIR DIPS
C-1: DUMBBELL FLYS PYRAMID SET: 14R, 12R, 10R, 8R, 6R INCREASE WEIGHT ON EACH
C-2: EZ BAR UPRIGHT ROWS WITH NARROW GRIP TO FOCUS ON TRAPS
DAY 10: CARDIO (HIIT) AND ABS
A-1: BAR CRUNCHES OR REGULAR CRUNCHES (POWERTEC)
C-1: 30 MIN RECUMBENT BIKE / RUN 90 SEC @ R2, 30 SEC @ R8 LOW, MED, HIGH TEMPO
DAY 11: REPEAT DAY 1 USING NEXT WORKOUT ROUTINE (2-6)
FOR ALL (A) EXERCISES WITH 10 SETS EACH:
WORKOUT 1: 8 REPS USING 75% OF CURRENT 1 RM
WORKOUT 2: 7 REPS ADDING 6-7%
WORKOUT 3: 6 REPS ADDING 8-9%
WORKOUT 4: 8 REPS USING WORKOUT 2 WEIGHT
WORKOUT 5: 7 REPS USING WORKOUT 3 WEIGHT
WORKOUT 6: 6 REPS ADDING 7-8%
KEY POINTS:
- ONLY INCREASE WEIGHT ONCE ALL PLANNED REPS ARE PERFORMED
- REST TIMES MUST BE EXACT IN LENGTH
- FORM AND RANGE ALWAYS COME FIRST
- 4000+ CALORIES PER DAY
- USE COMPOUND EXERCISES TO STIMULATE MAXIMUM MUSCLE
- TEMPO MUST BE ON TARGET EVERY REP 0-4-0 ON LARGE 0-3-0 ON SMALL - MUST HAVE EXPLOSIVENESS ON CONCENTRIC PORTION OF ALL REPS (FOCUS)
- “C” EXERCISES ARE OPTIONAL AND WILL ONLY BE PERFORMED IF BODY IS RECOVERED!
NO PAIN………………..NO GAIN!!!!!!!!!!!!!!
A = 10 MAIN SETS OF PREDETERMINED 8R, 7R, OR 6R SETS REST IS 100 SECONDS B = 3 SECONDARY SETS OF 6-8 REPS EACH SET REST IS 90 SECONDSC = (?) (CONDITIONAL) MUSCLE SETS OF 6-8 REPS REST IS 90 SECONDS
PHASE 2
Hello and welcome to Elite Fitness. My name is Adam Emley and have been Certified as a Personal Trainer/Certified Advanced Personal Trainer, and a Certified Weight Room Specialist since 2004. I am certified in Adult CPR and I am a long-time fitness enthuisist with over 8 years of training experience. I also have a great deal of knowledge in nutrition and I am a Certified as a Food Manager. Our company is based on the belief that our customers’ needs are of the utmost importance. Our entire team is committed to meeting those needs. As a result, a high percentage of our business is from repeat customers and referrals.
