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Ultimate Guide To Packing On Muscle!

Get Huge Fast! The 2 Year Plan For Extreme Mass

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Here it is! The ultimate guide to packing on muscle mass. 6 stages, two years of training. Learn how to eat, what supplements to take, and how to train. Every set is detailed.

Sit down, and listen up. I’m going to train you.

You will get big, and you will get strong. But you have to do exactly as I say. Ready? Of course you’re ready! Well then, what are we waiting for…let’s get lifting.

What I’m about to present to you is my 2 year plan for massiveness. It is a step by step, 24 month map to maximizing your muscle mass. I am not playing games here, and this is not hype. This system will work if you follow it.

What does it mean to “follow” this 24 month plan? Ah! Glad you asked. It means:

  1. Never missing a workout. No excuses. To pack on muscle mass you need to be persistent. Taking weeks off won’t cut it.
  2. Never missing a meal. Starting to see the big picture yet? Eat to grow, eat to grow. All the hard training in the world won’t matter if you don’t eat properly.
  3. Trusting in the process. This program works. End of story. Believe and achieve.

Listen, there are a ton of theories and studies on the Interwebz. This plan involves common sense, straight forward hard work. If you jump off my plan every 2 weeks to follow the latest workout program of Mr. Olympia, or to follow the advice of the latest study, you will fail.

Eat, train and believe!

Dumbbell Curls

Before You Begin

Master Exercise Form

To become a master of muscle building, you also have to become a student of lifting. Learning proper form is essential. Watch the videos and read the descriptions for exercises listed in the following programs. Practice good form. Ask questions about good form in the forum.

Good form is essential. Training injury-free allows you to grow more quickly. No more bouncing the bar off your chest during bench press. No more cheat curls.

Ab and Bicep Obsession

I understand you want a six pack. I also understand you want big Arnold biceps. So when you peruse my workouts, you will most likely be asking the following questions:

  1. Where is all the ab work? I treat abs just like I treat every other minor body part, meaning that I DO NOT overtrain abs. You do not need to perform 16 sets of abs 5 times per week. This is not the route to a six pack. A six pack comes from diet, AND a six pack comes after you have first added enough muscle to your physique to frame that six pack and make it look good.
  2. Where is all the bicep work? Nothing builds bigger arms then heavy, compound lifts. You need to perform big, beefy exercises to build monster arms. Performing 20 sets of curls twice a week isn’t going to help you much. This program focuses on building your arms the fastest way possible, and that’s with heavy, heavy weight using heavy compound lifts.
The Importance Of Squats and Deadlifts

Squats and deadlifts rule the land of muscle building. Check out the natural bodybuilding profiles on Muscle & Strength…most every athlete lists squats and deadlifts as the most important muscle building lifts.

What does this mean for you? It means you NEED to perform them. No ifs, ands or butts. No excuses. You are not allowed to exchange leg presses for squats. You are not allowed to exchange pull-ups for deadlifts. If you do, you are not following this 2 year plan…you are following your own plan.

You MUST take the proper amount of time and practice squat and deadlift form. Never stop working on your form for these lifts. Never! Read something new each week about squat and deadlift training and form. ABIAlways Be Improving!

Barbell Squats

The Cornerstones Of This Program

The cornerstones of this program are:

  1. Simplicity. Complex, elaborate training systems might be sexy; slick training protocols like myo-reps, slow negatives and TUT might be sexy…but we aren’t looking to get married here. We’re looking to build muscle. This program uses simple, basic, good ‘ol fashion hard work.
  2. Progression. Want to get bigger? Try to perform more reps on every set. Want to get stronger? Try to perform more reps on every set. Want to be weak and small? Waste sets by giving half-hearted efforts. Nothing confuses the body greater than repeated attempts at more reps and heavier weight.
  3. Heavy Compound Lifts. Isolation exercises have their place in lifting. But they should always come AFTER an ample amount of heavy, compound lifts. Heavy, compound lifts tax multiple muscle groups and force the body to respond and grow.
  4. Training Shy of Failure. Do not train to failure. Perform reps until you believe that you might fail on the next rep, then stop the set. Training to failure is unnecessary, and takes away vital energy and strength that you will need for future sets.
  5. Food. Building muscle requires a surplus of materials. You can’t build an addition to a home or business using existing resources. You must bring in new materials. To grow, you need to eat more than it takes to maintain your body weight. Understand that it is virtually impossible to add muscle without adding some fat. And it is even more difficult to build muscle and lose fat. Put these ideas out of your head. We’re here to get big.
What Kind of Gains Can You Expect?

Beginners who lift hard and eat correctly can make amazing progress – and when I say amazing, I mean amazing.

In my first two years of lifting I gained over 20 pounds of muscle, my bench press improved by nearly 200 pounds, and I was squatting close to 400 pounds. Not bad for a small-boned, weak an unathletic teenager.

On this program you can expect:

  • Muscle Mass. Expect to gain 15 to 25 pounds of muscle during these two years. Picture what 25 pounds of hamburger looks like, and then add that to your body. That’s a lot of growth!
  • Strength. If you want a beefy bench press, you’ve come to the right training program.  You can expect to add 100 to 150 pounds to your bench press max during the next 2 years. And expect to add at least 150 pounds to both your deadlift and squat total.

Picture yourself in 24 month’s time…thick as a brick, benching close to 300, and squatting mammoth poundages. Every brah within 30 feet of you will start asking:

  • Dude, what supplements are you taking?
  • Broseph, you take steroids?

Bench Press

The Plan

  • Phase 1“Crawl”. Stage duration, 2 weeks. During the crawl stage, you will hit the gym 3 times per week, practicing exercise form with light weight.
  • Phase 2“Stand”. Stage duration, 2 weeks. During the stand stage, you will hit the gym 3 times per week, slowly adding weight to exercises while practicing form.
  • Phase 3“Walk”. Stage duration, 1 month. During the walk stage, you will start to slowly push yourself. You will be working out three times per week, systematically adding weight to each of your lifts.
  • Phase 4“Charge”. Stage duration, 2 months. It’s time to “get it on”. During the charge stage you will start to push yourself on every set of every workout.
  • Phase 5“Crush”. Stage duration, 4 months. Now that you have built up some strength and confidence, and no longer feel “shaky” under the bar, it’s time to get hard and heavy. Training during the crush stage will involve fewer exercises, and more sets of basic, heavy compound lifts.
  • Stage 6“Destroy”. Stage duration, 16 months. This is the stage where the rubber meets the road. You will be grinding out reps and sets for 16 months, pushing as hard as possible, and getting bigger and stronger each month.

Don't cut corners, believing that if you rush into the next stage you will achieve faster results. This won't happen. Muscle building requires dedication to the process. Each stage is vital to your overall success. In the end, all that will matter is the effort you are making on each and every set, and the use of a smart diet.

Here are some ways to fail in the next 2 years:

  1. Exercise Swapping. These programs contain basic, core movements that are effective for Building muscle mass and strength. You can't expect to swap out deadlifts, squats, or any other vital exercise and make the same fast progress.
  2. Adding Volume. Don't add additional sets to these workouts. Adding in another arm day isn't going to speed up the arm building process. Adding in another chest day isn't going to speed up chest building. Muscle building isn't simply..."do more, get more." Muscle building requires recovery, sleep, food AND weight training.
  3. Adding Intensity. You do not need to add in rest pause work, giant sets, drop sets, or prolonged rep tempo to this system. The amount of weight you will be using during the next 24 months will be all you need to gain fast muscle mass.

Bench Press

Crawl - Stage 1

  • Stage Length - 2 weeks.
  • Workouts - 3 times per week. Monday, Wednesday and Friday.
  • Goals - Practice exercise form with moderately light weight, and develop a weekly workout and eating routine.

This is the most vital stage of the program. If you miss a workout during this 2 week period, it's a sure fire sign that you will fail during the coming 2 years. So get to the gym! It's time to commit. It's time to sell out to the process. You want this, so do it. Make it a priority. You deserve success. If someone asks you to do something and it takes you away from a workout, answer no.

How Much Weight Should You Use?

You want to pick a weight that allows you to perform all sets without coming close to failing on a rep. Start light. Remember, you are in the gym during these 2 weeks to practice good form. You should not feel taxed after a set. Rest 60 seconds between each set, and keep moving.

Stage 1
Monday, Wednesday, Friday
Exercise Sets Reps
Squat 2 10
Bench Press 2 10
Romanian Deadlift 2 10
Seated Barbell Press Behind The Neck (with back support) 2 10
Bent Over Row 2 10
Leg Press 2 10
Leg Curl 2 10
Barbell Curl 2 10
Seated Calf Raise 2 10
Sit Ups 2 10

Stand - Stage 2

  • Stage Length - 2 weeks.
  • Workouts - 3 times per week. Monday, Wednesday and Friday.
  • Goals - Continue to practice exercise form. Add a small amount weight to the bar each week. You should not be challenging yourself with weight yet, and no set should be overly taxing nor close to failure.

The stand stage is a "prep" phase. By slowly adding weight, you will begin to learn about your body's limitations for each exercise. On some exercises, adding 5 pounds will feel like you've added 50. And on some exercises, adding 10 pounds may feel like you've added a feather.

When you do add weight and it still feels incredibly light, make sure to add a bit more then next time you perform the exercise. If it feels too heavy, back off the weight just slightly. During this stage you want to eventually get the the point where you have found a weight that is challenging without being taxing. This is a hard "zone" to define. Basically, you should mentally feel like...wow, if I add just a bit more weight, this is going to get difficult.

Stage 2
Monday, Wednesday, Friday
Exercise Sets Reps
Squat 2 10
Bench Press 2 10
Romanian Deadlift 2 10
Seated Barbell Press Behind The Neck (with back support) 2 10
Bent Over Row 2 10
Leg Press 2 10
Leg Curl 2 10
Barbell Curl 2 10
Seated Calf Raise 2 10
Sit Ups 2 10

Pull Ups

Walk - Stage 3

  • Stage Length - 1 month.
  • Workouts - 3 times per week. Monday, Wednesday and Friday.
  • Goals - Systematically add weight, starting to challenge yourself.

It's time to get more aggressive about adding weight. Workouts are now split up, and new variations of exercises are added. Each week you will add 10 pounds to heavier lifts, and 5 pounds to smaller lifts. For some lifts you may approach training to failure, which simply means that you can't complete another rep. If you reach this point with an exercise, do not continue to add any more weight. Continue to use this amount of weight throughout the remainder of the walk stage.

Continue to focus on, and practice quality exercise form. As the weight gets heavier, you may notice that the weight shakes or feels unstable, and it's harder to keep good form. This shakiness will improve in the coming weeks as you gain strength, and is the primary reason why you are not ready to train full steam yet.

You will be performing Workout A and Workout B as follows:

  • Week 1 - A, B, A
  • Week 2 - B, A, B
  • Week 3 - A, B, A
  • Week 4 - B, A, B
Stage 3
Workout A
Exercise Sets Reps
Squat +10 3 10
Bench Press +10 3 10
Romanian Deadlift +10 2 10
Bent Over Row +10 3 10
Barbell Curl +5 2 10
Sit Ups 2 10
Stage 3
Workout B
Exercise Sets Reps
Leg Press +10 3 10
Seated Barbell Press Behind The Neck +5 3 10
Leg Curl +5 2 10
Deadlift +10 3 10
Close Grip Bench Press +5 2 10
Seated Calf Raise 2 10

Dumbbell Bench Press

Charge - Stage 4

  • Stage Length - 2 months.
  • Workouts - 3 times per week. Monday, Wednesday and Friday.
  • Goals - Time to push yourself and learn your limits! You will be training hard, and training heavy

Play time is over. It's time to push yourself. You will be working as hard as possible on every set of every workout. Try for as many reps as possible without training to failure. Stop a set when you feel like you may fail on the next rep. If you hit 10 reps for a set, do not perform any more reps. When you can perform 10 reps for all the listed sets with a given weight, add more weight!

Exceptions - Do not train near failure for squats and deadlifts. Leave a couple extra reps "in the tank."

Some new exercises have been added for the charge phase. Always keep good form when pushing for more reps. No exceptions.

Stage 4
Monday
Exercise Sets Reps
Squat 3 6-10
Bench Press 3 6-10
Barbell Rows 3 6-10
Leg Curls 3 8-15
Sit Ups 3 10-25
Stage 4
Wednesday
Exercise Sets Reps
Deadlift 3 5
Seated Barbell Press Behind The Neck 3 6-10
Barbell Curls 3 6-12
Seated Calf Raises 3 8-20
Side Bends 2 8-15
Stage 4
Friday
Exercise Sets Reps
Leg Press 3 8-20
Close Grip Bench Press 3 6-10
Pull Up or Lat Pull Downs 3 6-10
Romanian Deadlifts 3 6-10
Sit Ups 3 10-25

Crush - Stage 5

  • Stage Length - 4 months.
  • Workouts - 3 times per week. Monday, Wednesday and Friday.
  • Goals - You are learning about your body, and its strengths and weaknesses. During the crush stage you will live for progression - adding more reps and weight, using good form.

This will be a great period for muscle and strength gains. Workouts will be hard, focusing on a greater volume of heavy compound lifts. Continue to try for as many reps as possible without training to failure. Stop a set when you feel like you may fail on the next set. If you hit the top recommended rep range for a set, do not perform any more reps. When you can perform the top recommended rep range for all the listed sets with a given weight, add more weight!

Exceptions - Do not train near failure for squats and deadlifts. Leave a couple extra reps "in the tank."

If you have questions about form at this point in the program, make sure you ask for help in the forum

Please notice the addition of a 20 rep set of squats on Friday. During this set, it is recommended that you take several deep breaths in between each rep. This single set will be brutal - and brutally effective!

5x5 Exercises - 5x5 exercises are performed as follows:

  • Set 1 - 60% of working weight for 5 reps.
  • Set 2 - 80% of working weight for 5 reps.
  • Sets 3-5 - 100% of working weight for 5 reps.

No NOT worry if you can't complete 5 reps for all sets. Keep pushing until you can, and then add weight!

Stage 5
Monday
Exercise Sets Reps
Squat 5 5
Bench Press 5 5
Barbell Rows 5 5
Leg Curls 3 8-15
Sit Ups 3 10-25
Stage 5
Wednesday
Exercise Sets Reps
Deadlift 5 5
Seated Barbell Press Behind The Neck 5 5
Barbell Curls 3 6-12
Seated Calf Raises 3 8-20
Side Bends 2 8-15
Stage 5
Friday
Exercise Sets Reps
Squats 1 20
Close Grip Bench Press 5 5
Pull Up or Lat Pull Downs 3 6-10
Romanian Deadlifts 5 5
Sit Ups 3 10-25

Destroy - Stage 6

  • Stage Length - 16 months.
  • Workouts - 4 times per week. Monday, Tuesday, Thursday and Saturday.
  • Goals - By the end of this stage, you should have gained upwards of 25 pounds of muscle in 2 years, as well as being strong as an ox.

Time for a change. You are lifting heavier weights, and taxing your CNS. You will be moving to a 4 day split routine. This split will focus on a variety of rep ranges, helping you to maximize hypertrophy (muscle growth). Continue to push yourself on every set, adding more reps and weight when you can. Also continue to refrain from training to failure.

For the next 16 months, you will be using the following sets and rep ranges, and progression patterns:

  • 2 sets x 4-6 reps. Use the same weight for both sets. When you can perform 6 reps for BOTH sets, add weight.
  • 2 sets x 6-12 reps. Use the same weight for both sets. When you can perform 12 reps during your first set, add weight the next time in the gym. If you complete 12 reps on your first set, do NOT add weight for the second set.
  • 2 sets x 12-15 reps. Use the same weight for both sets. When you can perform 15 reps during your first set, add weight the next time in the gym. If you complete 15 reps on your first set, do NOT add weight for the second set.

You will be using the following training split:

Stage 6
Monday
Exercise Sets Reps
Bench Press 2 4-6
Bench Press 2 6-12
Incline Barbell or Incline Dumbbell Press 2 6-12
Dumbbell Bench Press 2 6-12
Dumbbell Flyes 2 12-15
Biceps
Exercise Sets Reps
Standing Barbell Curl 2 6-12
Seated Dumbbell Curl 2 6-12
Concentration Curl 2 12-15
Abs
Exercise Sets Reps
Weighted Sit Up 3 10-25
Stage 6
Tuesday
Exercise Sets Reps
Squat 2 4-6
Squat 2 6-12
Leg Press 2 6-12
Leg Extension 2 12-15
Hamstrings
Exercise Sets Reps
Romanian Deadlift 2 4-6
Romanian Deadlift 2 6-12
Leg Curl 2 12-15
Calves
Exercise Sets Reps
Standing or Seated Calf Raise 2 10-20
Stage 6
Thursday
Exercise Sets Reps
Seated Behind The Neck Press 2 4-6
Seated Dumbbell Press 2 6-12
Upright Row 2 6-12
Side Lateral Raise 2 12-15
Triceps
Exercise Sets Reps
Close Grip Bench Press 2 4-6
Skullcrushers or Seated French Press 2 6-12
Tricep Extension 2 12-15
Abs
Exercise Sets Reps
Hanging Leg Raises 3 10-25
Stage 6
Saturday
Exercise Sets Reps
Deadlift 2 4-6
Barbell Rows 2 6-12
Pull Up or Lat Pull Down 2 6-12
Dumbbell Row or Seated Cable Row 2 6-12
Straight Arm Lat Pull Down 2 12-15
Traps
Exercise Sets Reps
Dumbbell or Barbell Shrugs 3 6-12
Rear Delts
Exercise Sets Reps
Bent Over Reverse Flyes 3 12-15

Eating Plans

It's time to eat. I will remind you that this "get huge" plan is not for the ab obsessed. I have provided several different eating options, some more aggressive then others. You will put on some fat during these 2 years, but keep in mind that the fewer calories you eat, the harder muscle building becomes. In most cases, even with the most aggressive eating plan, you should be gaining more muscle then fat.

If you make great muscle gains during your first year of training (and you should!), I recommend sticking with a more moderate diet during year two. The more muscle you gain in your first year of training, the less muscle you will gain in year two. So there is no sense overeating in year two of this plan.

If muscle/weights gains are coming too slow for you, there is only one thing to do - eat more! If you find that you are packing on pounds too rapidly, there is only one thing to do - eat less!

On the average, a trainee can gain around 16 pounds of muscle during his first year of training and 8 pounds during his second. Make it a goal to gain 2 pounds each month during year one, and one pound each month during year two. This would be a total gain of 24 pounds of muscle and only 12 pounds of fat. And that is an incredible amount of muscle mass! The extra few pounds of fat can be lost rapidly during a cut, but the muscle mass lasts a lifetime.

Find Your Maintenance Level

Muscle building requires that you learn about your own body. You must find out what your daily caloric maintenance level is to be successful with this plan. Simply stated, you need to find out how many calories you can eat per day without gaining or losing weight. How do you do this? Here is my suggestion...eat exactly 3500 calories per day for 2 weeks. No more, no less.

If you gain weight during this period, cut back by 300 calories per day and watch the scale again. If you lose weight during this period, add 300 daily calories. Continue "zeroing in" until the scale holds steady. This is your daily caloric maintenance level.

Now that you know your "maintenance level", it's time to pick a bodybuilding diet. Here are your choices:

  1. The Moderate Bodybuilding Diet. On the average, eat 300 calories above your daily maintenance level.
  2. The Aggressive Bodybuilding Diet. On the average, eat 500 calories above your daily maintenance level.
  3. The Zig Zag Bodybuilding Diet. On non-training days, eat your daily maintenance level. On training days, eat 500-600 calories above your daily maintenance level.

Which plan is best for you? This is a very complicated question. I will make some general suggestions, but you must understand that these suggestions are not be-all, end-all answers. You must still be wiling to monitor the scale and make appropriate adjustments.

  • If you easily gain fat, start with the moderate diet.
  • If you have a hard time gaining weight, start with the aggressive diet.
  • If you feel you're about average, it's ok to try any diet plan.
How Much Protein Should You Eat?

Good question! In general, I recommend eating at least 30 to 40 grams of protein every 2.5 to 3 hours. There are a wide variety of dieting approaches in the bodybuilding realm. My simple recommendation is to eat your daily protein, make sure you eat enough healthy fats, and consume the rest of your calories in carbs. You can count grams if you want, but it is not necessary for this program. It IS necessary to eat enough, and that should be your primary focus.

Get Huge Fast Supplement Plan

The "Get Huge Fast" supplement plan is a template. Times are provided for example purposes only. Adjust it as needed:

  • 6 am - Upon Waking - 5 grams of BCAAs and 5 grams of glutamine.
  • 6:30 am - 1 gram fish oil, multivitamin.
  • Noon - 1 gram fish oil.
  • 2:30 pm - 40 grams of waxy maize (with whey protein drink).
  • 3:00 pm - 30 minutes Pre-workout - 5 grams of BCAAs, 5 grams of creatine, nitric oxide supplement.
  • 3:30 pm - Workout.
  • 4:30 pm - Post-Workout - 5 grams of BCAAs, 5 grams of glutamine, 5 grams of creatine, 40 grams of waxy maize.
  • 5:30 pm - 1 gram fish oil.
  • 8:30 pm - Before Bed - 5 grams of glutamine, ZMA.

Optional - Beta- Alanine. Promising research is revealing a synergistic relationship between creatine and beta-alanine. Beta-alanine must be taken every 4 hours at approximately 750 to 800 mgs. It also also a good idea to supplement with taurine when using beta-alanine. For more information on the beta-alanine/creatine stack, please read: Stacking Creatine and Beta-Alanine For Better Results.

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  • About The Author
    Steve is a powerlifter who has also spent 20 years training in bodybuilding. He is a national level competitor training for an all-time over 50 raw world record.
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Comments (469)

Add a comment

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Jack
Posted Thu, 07/01/2010 - 23:29

This looks like a great long term approach steve!!!!!!!!!! I plan on starting on the walk stage next monday but I'm scared I wont be able to increase my lifts by 5-10 pounds every week. Should I still increase the major lifts by 10 and go for lower reps, raise by 5? What should I do?

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Steve's picture
Steve
Posted Fri, 07/02/2010 - 09:02

Hi Jack,

Just do what you can. If you can't increase the weight, go into the gym each day and fight for one more rep on each set.

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DanRich1
Posted Fri, 07/02/2010 - 09:32

I'm cutting now, and looking for a good bulking workout after I'm done (Should be October). This looks like exactly what I've been searching for, I really like the emphasis on full body excercises!

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Steve
Posted Fri, 07/02/2010 - 12:48

Hi Dan,

Simply full body routines are a great way to train as a beginner. Hope it works well for you.

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Kevin
Posted Sun, 07/04/2010 - 07:41

Hi Shane .
I have been workin out on and off last few years. I never really focused on my nutrition. but i did put on 6 or 7 pounds of muscle in my two years. i lift weights regularly enough. But would still consider myself a beginner in terms of strength. weight 75 kg. max bench 150 pounds.
Would this workout suit me? Or is it for a person who hasnt worked out before?

Great plan by the way
Kevin

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Steve's picture
Steve
Posted Tue, 07/06/2010 - 14:07

Hi Kevin,

This is a great plan for you. With your experience you could skip to stage 3 or 4, based on how comfortable you feel with your exercise form.

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Kevin
Posted Sun, 07/04/2010 - 10:46

Hi steve
I have being doin weights on and off for the last 3 years. i dont focus on my calorie intake or that. I have gained around 6/7 pounds of muscle . I do consider myself a beginner in strength. Would this be suitable training program for me?

Thanks

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Steve
Posted Sun, 07/04/2010 - 14:13

Hi Kevin,

This program would work for you. I would start with phase 3 or 4, depending on your experience.

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R.R.B.Dam
Posted Mon, 07/05/2010 - 13:18

Hi Steve,

I am 67yrs old, 5' 5", 63kgs. Doing work out for 4 yrs.
I got osteoarthritis in knees.
I discontinued squats.
In my home gym I don't have leg press machine, seated calf raiser, 45* calf raiser & leg curling machine.
Can you suggest me alternatives?
Will there be no harm doing squats, leg press, dead lift or standing calf raise?
regards
R.R.B.Dam

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Steve's picture
Steve
Posted Tue, 07/06/2010 - 14:04

Hi RRB,

For calves you can do standing barbell or dumbbell calf raises.

For legs...It's hard for me to recommend exercises not knowing the extend of your osteoarthritis. I would recommend checking out the leg exercise videos, and seeing if you can find some exercises that work well for you.

http://www.muscleandstrength.com/exercises/quads.html

Squats and leg press are great for legs, but as long as you can find a couple exercises that work for you, you will be fine.

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Andrew
Posted Tue, 07/06/2010 - 11:04

Excellent & unique program!!! I have been training for 6 months & this is a great boost for my long-term workout plan.
I see you don´t include any whey or casein protein supplements in your diet. Any specific recommendation?
Many thx. AT

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Steve's picture
Steve
Posted Tue, 07/06/2010 - 11:40

Hi Andrew,

I recommend whey first thing in the morning and post-workout. Casein is good in between major meals, and right before bed. It's always a good idea to keep both protein sources on hand.

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FRED
Posted Sat, 04/13/2013 - 18:29

Do not take casein before bed if you take ZMA because milk product block 80% of the magnesieum absorbtion

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Dr. Sami
Posted Tue, 07/06/2010 - 13:48

Hi Steve,
i noticed that in stage 1 you only mention MONDAY's workout plan, i can't seem to find the other two days :(

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Steve's picture
Steve
Posted Tue, 07/06/2010 - 14:05

Hi Dr. Sami,

The Stage 1 workout is listed as Monday, Wednesday and Friday. You perform the same workout on all 3 days.

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Dr. Sami
Posted Tue, 07/06/2010 - 15:39

Oh ok got it, thanks :)

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Beatriz
Posted Wed, 07/07/2010 - 06:45

Hi,

What about cardio?and for how long??
If training Wednesday is not possible what would be the way to do it?? it is ok to take 2 days in between?

Thanks a mill.

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Steve
Posted Wed, 07/07/2010 - 14:35

Hi Beatriz,

You can perform cardio on off days, first thing in the morning, or post-workout. I suggest using the form of cardio you enjoy most.

While muscle building, I think 3 days per week of cardio for 20 to 30 minutes is enough for overall good health.

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Gilbert
Posted Wed, 07/07/2010 - 17:49

Hey Steve,
Awesome long term program. I've been training for quite a few years. Im 5'9", 220lbs, 14% bodyfat, bench press is at 315. Im on a dieting phase right now, but I'm going to go back on a bulking regimen in th fall. Now my question is; I have set a goal and plan on competing in a couple of years. Will this routine benefit me and will I possibly experience the same gains that a begginer would achieve as you stated?

Thanks
Gilbert

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Steve
Posted Wed, 07/07/2010 - 19:00

Hi Gilbert,

You sound like an advanced lifter. I really believe the stage 6 workout would benefit you, along with the diet and supplement plan. But with your level of muscle mass, gains won't be as dramatic. But I hate to assume this without seeing a picture of you and where you are at currently.

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Jason
Posted Thu, 07/08/2010 - 18:20

G'day Steve,

Great plan, seem well thought out and very detailed.....something I've been looking for, for a long time.

Just a question, I've been working out for afew years....more often then not it's been on and off, I havent been completely consistent nor have I had the correct guidence and workout routines at hand. I'm 5'11 and 98kgs w/ close to around 16-18% body fat and I'm benching around 120-130 kgs, I'm looking to bulk to around 105kgs then start a cut. Would there be any wrong in me starting your program from the Crush stage? I've done the monday and Wednesday routine so far and I'm feeling rather sore...but a good sore. Would you recommend sticking to it for the 4 months then moving to the next stage?

Cheers

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Steve
Posted Fri, 07/09/2010 - 11:50

Hi Jason,

With your level of experience you could start at the Crush stage. It wouldn't hurt you at all. The crush is a very taxing workout. You could run it for 2 to 4 months before moving to the next step. Because you are an intermediate lifter, the crush stage might actually be more taxing for you because of the weights you train with. So if you do feel it taxing your CNS, I would move to the next stage, If not, stick with it for 4 months. You should make great gains.

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Beatriz
Posted Fri, 07/09/2010 - 02:40

Sorry I forgot to ask if this plan is suitable for Women,as we hold more fat than men.What your do you think??

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Steve
Posted Fri, 07/09/2010 - 11:51

Hi Beatriz,

This workout would work well for women. Women generally should train with slightly higher rep ranges.

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Beatriz
Posted Fri, 07/09/2010 - 17:21

Thanks a mill Steve. How many reps should women be doing?? and in the stage were you split the work in 2 parts A/B,which one of the work outs should be done twice as we are meant to be working out only 3 days??

Thanks again.

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Steve
Posted Sat, 07/10/2010 - 09:07

Hi Beatriz,

Women should generally work with 8 to 15 reps, or so. If you are in the walk stage, you could use the 10 reps, or go as high as 15 if you wanted.

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zaman
Posted Fri, 07/09/2010 - 16:41

I have been working out properly for about a year and a half and I am 17. I wish to go on a very clean bulk I am quite confident in form of each exercise. At the moment I am doing pyramids and a 4 day split? Do you recommend i should start from stage 6 and keep on that for a while???

Thanks

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Steve
Posted Fri, 07/09/2010 - 17:11

Hi Zaman,

How much muscle and strength have you gained in the last 18 months?

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zaman
Posted Sun, 07/11/2010 - 16:27

I am not 100% sure but i think i have gained about 15 kgs from when i started, i could only bench 30 kgs max at first but now I can do about 65/70 as my 1RM.

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Steve
Posted Mon, 07/12/2010 - 09:10

Hi Zaman,

It sounds like you have made good progress. You could start at Stage 6.

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Seth
Posted Fri, 07/09/2010 - 19:07

Steve,
Is there a day that I should do light cardio? I get that isn't listed in the routine, but I wanted to make sure that I'm not neglecting something.

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Steve
Posted Sat, 07/10/2010 - 09:09

Hi Seth,

You can do cardio on any day really. First thing in the morning, on off days, or post workout. I wouldn't do more than 3 to 5 sessions per week though if muscle building is your goal.

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Matt
Posted Sun, 07/11/2010 - 17:48

Hey Steve,
First off thanks for this wonderful article. My buddy and I are going to start it up tomorrow. Secondly, I weigh around 220 and need to lose about 15 Ibs of fat. If I jog 3 times a week while following the aggressive eating plan (and of course the lifting routine) would I still be able to lose this much? Thanks

Matt

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Steve
Posted Mon, 07/12/2010 - 09:09

Hi Matt,

Jogging will have minimal impact on you losing fat. Diet is the biggest factor. Jogging is great for overall health and conditioning, and it will burn about 100 calories per mile, but it can't help you lose much fat if you are eating more than normal to gain muscle.

With that said, I would probably recommend eating less then normal the first 30 to 50 days of this plan, so you can knock off some fat while getting your exercise form down. I would start around 2300 to 2500 calories per day, eating 30 to 40 grams of protein every 2.5 to 3 hours.

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Michael
Posted Sun, 07/11/2010 - 19:30

Steve,
how long should the resting should last between each set. And say that we're training for three muscle group per day such as bicep, abs, and chest. There are different exercises for each muscle group. Should we do all of the exercise for one muscle group first and move on to the next muscle group or we alternate? and how long should the resting period should be.

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Steve
Posted Mon, 07/12/2010 - 09:01

Hi Michael,

In general, rest 90 to 120 seconds between most sets. For taxing work, like bench, deadlift and squats, you can rest up to 3 to 5 minutes between sets if need be.

For routines that work multiple muscle groups, always work the largest muscle group first.

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Michael
Posted Sun, 07/11/2010 - 19:38

Steve
On the above plan, you only work one muscle group per week. would working one muscle group more than one time benefit you more on hurt you on muscle building?

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Steve
Posted Mon, 07/12/2010 - 09:03

Hi Michael,

You can work a muscle group more then once a week. But here is how it generally works...when you increase training frequency, you decrease daily training volume.

So you can either perform 9 sets (for example) once a week, or 3 sets, three times per week.

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Micky
Posted Wed, 02/09/2011 - 20:03

If you want to be sore and not be able to move. Then feel free to workout more
Times a week. I Only trained my muscle groups Once a week and
Made amazing gains. Went from 230 to 270 pounds in 2 years. Small
Muscle train with minimal sets. Maybe 4 to 6 sets for bis and tris a week

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James
Posted Mon, 07/12/2010 - 09:53

Hi there, im 15 but very mature for my age, am already at the gym with a few of my mates but am the only one seriously working out i want to be stacked, and i know that its not going to be easy but im determined, is this the right plan for me?

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Steve
Posted Mon, 07/12/2010 - 15:02

Hi James,

Yes, this program will help you achieve your goals. Work hard and stay persistent!

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James
Posted Mon, 07/12/2010 - 15:14

Okay thankyou very much, also how do i find out what % bodyfat i am? im 5 ft 10 and 12 stone 9 im a bit tubby, but i was brought up on a farm so quite strong, what stage would you suggest a start at?

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Steve
Posted Mon, 07/12/2010 - 18:00

Hi James,

I suggest purchasing a caliper. They are inexpensive and more reliable than bodyfat scales.

http://www.muscleandstrength.com/tools/how-to-measure-bodyfat-using-cali...

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zaman
Posted Mon, 07/12/2010 - 17:44

I done day one for stage 6 today. It didnt take long at all no more than an hhour 45 mins. I am a bit weary on the thought of just 2 sets? Do you recommend doing 3 sets. I think i will have to see if i am sore tomorrow.

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Steve
Posted Mon, 07/12/2010 - 18:03

Hi Zaman,

I don't recommend adding sets. Natural bodybuilding is all about hitting the gym, making a good effort, and eating to grow. Adding extra sets generally provides very little benefit.

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zaman
Posted Mon, 07/12/2010 - 19:02

Steve,thanks I will stick to your advice. At the moment I am very paranoid mainly about my midsection and my back. It seems as though its very difficult to get the full V shape body :(. Will this help me achieve a wider and fuller back?

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Steve
Posted Mon, 07/12/2010 - 19:32

Hi Zaman,

If performed with the recommended effort, you can gain over 20 pounds of muscle using this system, which will make you look dramatically better!

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Steve W
Posted Thu, 07/15/2010 - 15:31

Steve,
On stage 6 where you have us doing 2 sets of an exercise with 4-6 reps and then another 2 sets of the same exercise with 6-12 reps, I want to make sure we are supposed to be reducing weight on the 3rd set. This seems a little unusual and just want to make sure. Thanks.

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Steve
Posted Thu, 07/15/2010 - 19:04

Hi Steve,

You will be using a heavier weight for the first 2 sets. And you are correct...you will be dropping the weight slightly for the next 2 sets.

The goal is to work a muscle completely in various rep ranges, maximizing muscle growth. The following article will explain the point of various rep ranges:

https://www.muscleandstrength.com/articles/hypertrophy-and-muscle-growth...

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zaman
Posted Thu, 07/15/2010 - 19:56

is it ok to do 4 sets overall for each exercise, the first 2 between 4-6 and second 2 between 10-12 for every excercise apart from the last one which is 2 sets of 12-15 or is that too much?

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