Beyond Brawn - The Insider's Encyclopedia on How to Build Muscle && Might

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Monday

General warmup

a. Squat:  ×  rest pause reps, very hard training

b. Parallel bar dip:  ×  one-and-a-half reps, four minutes rest between

sets, very hard training

c. Pulldown:  ×  cumulative-fatigue with a contraction squeeze on each

rep

d. Calf work:  ×  cumulative-fatigue with a contraction squeeze on

each rep

e. Back extension:  × maximum reps, / cadence

f. Crunch situp:  × –, / cadence with a contraction squeeze on

each rep

g. ick-bar holds, inside a power rack: hold for  seconds, one minute

rest, hold the same resistance for  seconds

Cool down

Thursday

General warmup

a. Stiff-legged deadlift:  × , / cadence, four minutes rest between

sets, hard training

b. Partial deadlift from knee height, alternate weeks only:  × , /

cadence, double-pause reps, very hard training

c. Overhead press:  × – double pause reps in a power rack, starting

each rep from the bottom, four minutes rest between sets, very hard

training

d. Dumbbell curl: one arm at a time (unilateral),  × –, three minutes

rest between sets, brutally hard training

e. Side bend:  ×  cumulative fatigue, / cadence

f. Neck work:  × –, / cadence, hard training

g. -fly:  × – per arm, / cadence, hard training

Cool down

Critical reminders for all training programs

. ough you may be making some gains on your current training program—

even an abbreviated program—you may make better gains if you trained

each exercise and/or body part less often. e additional rest and /or

reduced demands on your recovery system may be what your body needs

to make a full recovery from each workout—and thus be able to progress

faster.