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Building muscle mass with a power cycle. Desperatefor pounds of new
muscle? Forget the isolation exercises, forget the weight training routines
that have you going for the pump, the burn, flushing the muscle with blood, or
any of that other nonsense.
If you're interested in building muscle mass, you've got to playwith some
serious weight on some serious exercises. It's timeto use the big plates for
once, and more some real iron. Only then will you starting adding some serious
muscle mass toyour body.
Sure, the pump feels great and you look pretty damn good inthe mirror after a
pump workout, right? But is it doing anythingfor you? Maybe, maybe not.
Look at it another way. When do you think you'll get more muscle out of your
weight training program - when you are slamming the big plates on the bar and
grinding out seriously heavy sets of squats, or when you are using the little
ten pound dumbbells for a high rep pumping set of laterals?
If you think it's the laterals, you should probably stop reading right about
now. This routine is definitely not for you. But if you are serious about
building muscle mass, you'll want to tackle this weightlifting program and give
it all you've got for 8 - 12 weeks.
The routine goes as follows:
Day 1
Squats - 3 x 4, 6, 10
Deadlifts - 3 x 4, 6, 10
Overhead Presses - 3 x 4, 6, 10
Weighted Dips - 3 x 4, 6, 10
Day 2
Rest
Day 3
Dumbbell Rows - 3 x 4, 6, 10
Decline Bench Press - 3 x 4, 6, 10
Weighted Chinups - 3 x 4, 6, 10
Leg Curls - 3 x 4, 6, 10
Day 4
Rest
Day 5
Rest
Day 6
Repeat Day 1
You may want to take two day's of rest after each workout oreven just make the
routine a two day a week program (for example, Monday and Thursday), as it can
quickly drain you of your recovery ability and energy if you are working the
program as hard as you should. And if you are interested in building muscle
mass, you need to work the program hard.
Gregg Gillies
Gregg
Gillies is the founder of http://www.buildleanmuscle.com.
He has contributed articles to Ironman Magazine and is a regular
contributor to Body Talk Magazine. He has written two books,
available at his site, where he also publishes a free newsletter on
Losing
Fat, Gaining Muscle and Getting Fit
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