You are on page 1of 31

Occam Protocol: Superset 7 reps

5 5 cadence 2 limbs raise - One limb Partials Do 1 rep max. Ss 60 secs. Neg.then dropset 40 !or 6-" reps or #
Warmup 12 ~ Rest pause 2 sets (1-3) + (1-3) =14-18 reps max 4 up~2 hold~4 down / 5 5 Mike Mentzers ultimate routine for HD/H ! stands for" Superset

$ac%-S&'at Ss (hin-P'll'p-o)er-*eg +aises & #$lat% ncline%close%wide, Press Myostatic ru!c" + #acuum $ea%y& 5 5 'i("t& 3 - 13 Me)& 4 - 8
#2&'%(2) S&'ats-Deadli!t

- Ss +o.s ~ Press-Dips Ss P'll -(hin 'ps ~ O$P

S&'ats Ss (hins / Dips - Deadli!ts .-cal! raise Ss P'll-'ps O$P0

2%* sets dependin+ on ener+, le-el and how i felt that da,. im 4' ,rs. old 5/' 2*5pds ~
"ttp&**+++,)r)ar)e!,com*rea)-opic,)o./sessio!i)=13208451223081014115556043485571,"y)ra8i)=459413

'o+er" 01uat%Deadlift~:pper ;u<<& 2ow%3ull/4hinups%3ullo-er~:pper ;us"& 3ress%5H3%Dip 7o circuit o= 1 eac"> 'o+er + :pper ;u<< + :pper ;us" =or 3 ?R 15 reps ~ 8 reps ~ 4 reps
Hack%01uat / Deadlift %0hru+ / ~ 6ates 2ow ~ 4hest 3ress ~ 2e-erse #one arm)4hinups ~ 3ullo-er % 5H3 / H03 % Dip #side to side) ~ M,ostatic 4runch ~ 7acuum

Leg Curl-Ext-Squat ~ Lateral Raise & Press-Fly ~ Pullover-Row ~ One rep Chin & Dips
:se @e(ati%es& 8e+ curl%9&t%01uat/5H3%:pri+ht 2ow/3ull:p/$l,%3ress/4:rls%4hins/!ricep pushup%Dips

'e( cur<-4xt-ABuat*?$;-:pri("t Ro+*;u<<o%er-:p*0<y-;ress*6i cur<- "i!s*-ricep pus"up-7ips

12* P1: 3ent o)er +o. Deadli!t Shr'gs / S&'at O)erhead P'sh Press 2est 57 da,s .http"//www.hi+hintensit,.net/$orums/7iew!opic.asp;topic<id=24>7 9-er, se-en da,s works wonders for natural muscular de-elopment . train in m, +ara+e with self ?uilt power rack and a dip and chin station also a little lat pulldown @,ou don t need lots of e1uipment Aust work hard with what ,ou +ot.M, routine is ABuats or 7ea)<i=t ater!ate +eeCs@ 7ips pos +!e( Dpa<ms up <ose (rip ;u<<)o+!s pos =ai<ure + 5- 8 !e( c"i!s mo%e Buite rapi) Eeet+ee! exersise s Eut rep ca)e!ce is 4-2-4 . 4urrentl, usin+ restin+ ' da,s ?etween workouts. 01uats '%(5%3ulldowns >%(B ~ Deadlifts 5%'%Dips >%(B
static reps@ 4%2%4 cadence@ lon+er rest@ trainin+ Aournal@ pre%e&haustion ~ rest%pause techni1ues@ Celow ' sets rest a 5~7 da,s

$7- ~ 'e(s& 8e+ e&tension (22B reps ~ 8e+ press (22B reps) 4alf raise (22B reps 0it%up (22B 6acC& 5-erhead ca?le pullo-er > (B reps ~ 2e-erse%+rip ca?le pulldown >(B Deadlift 5' "est & $lat dum??ell fl,e >(B reps ~ ncline ?ench press (* reps 7e<ts & 3rms& Dum??ell lateral raise w / 3ress >%(B reps ~ Cent%o-er lateral raise w / 3ress >%(B Car?ell curl ss~3ullups >%(B reps ~ !riceps pressdown / 9&tensions >%(B reps ss~Dip *5

Deed (%second set for ma&. muscle size / stren+th (%> seconds per set). ( workout / week and well% ?alanced diet pro-ides all the nutrition ,our ?od, needs to lose fat@ ?uild muscle and ha-e more ener+,.3roducti-e workouts are 5B seconds #ma&imum) and (B seconds #minimum) of total trainin+ time. Do a one%second ma&imum contraction once e-er, two weeks to maintain ,our size and stren+th increases.
http"//www.drdarden.com/read!opic.doEAsessionid=49(B9$9'(C4*57('CB$79$9(*>B>((F5.h,dra; id=45B4G*Hpa+eDo=( realize that this we? pa+e is a?out H ! the older nautilus wa,. !here is nothin+ wron+ a?out that. f could would still ?e the 2%* da, nautilus work outs. dont ha-e much of a choice with m, illness. saw the Mentzer post and thou+ht would check it out. ts not the trainin+ routines ?e it ' sets once or twice a week@ or *or4 set once a week that make people fat. ts the amount of calories ,ou eat. f ,ou ne-er e&ercise at all@ and eat less calories than ,ou need to maintain ,ou present ?od, wei+ht ,ou should lose wei+ht. f ,ou eat more calories ,ou will +ain wei+ht. f an,one dont think *%4 sets of compound e&ercises once or twice a week is not enou+h or will make ,ou fat@ and dont ?elie-e me thats ok. Fsk Dr.ken@or Dick 4onner@ Ire+ Fnderson. 2ead J >' of m, first centur, in the iron +ame and see what Frthur sa,s. know ha-e posted it here a few times. will post it one more time. Khat Lones sa,s from J>' M, $irst Half%4entur, n the ron Iame is M Fpart from a rather limited num?er of hardcore ?od,?uilders who are M mis+uided enou+h to ?elie-e that the, ha-e a chance to compete a+ainst the M outri+ht +enetic freaks that now dominate ?od,?uildin+ competition@ Aust M a?out an,?od, else in this countr, can produce nearl, all of the potential M ?enefits of proper e&ercise without spendin+ much if an,thin+ in e&cess of M a?out twent, dollars. M 6ou can ?uild ?oth a chinnin+ ?ar and a pair of parallel dip ?ars for a M total cost of onl, a few dollars@ and those two e&ercises@ chins an dips@ if M properl, performed@ will stimulate muscular +rowth in ,our upper ?od, and M arms that will e-entuall, lead to muscular size and stren+th that is -er, M close to ,our potential. M Fddin+ full s1uats@ e-entuall, lead to muscular size and stren+th that is M -er, close to ,our potential. Fddin+ full s1uats@ e-entuall, leadin+ up to M one%le++ed full s1uats@ and one%le++ed calf raises@ will do much of the same M thin+ for ,our le+s and hips. :sin+ this -er, simple routine@ when ,ou +et M stron+ enou+h to perform a?out ten repetitions of one%armed chins with each M arm@ ,our arms will lea-e -er, little to ?e desired. M5 M 5ne of the ?est pair of arms that e-er saw on a man ?elon+ed to a +u, that M knew a?out fift,%,ears a+o in Dew 6ork@ and he ne-er performed an, sort of M e&ercise apart from chins and dips@ and damned few of them. M

7 reps 5 5 cadence 2 limbs raise - One limb Partials Do 1 rep max. Ss 60 secs. Neg.then dropset 40% !or 6-" reps or #
Occam Protocol: Superset

Warmup 12 ~ Rest pause 2 sets (1-3) + (1-3) =14-18 reps max 4 up~2 hold~4 down / 5 5 Mike Mentzers ultimate routine for HD/H ! stands for" Superset
Occam Protocol: Superset 7 reps

5 5 cadence 2 limbs raise - One limb Partials Do 1 rep max. Ss 60 secs. Neg.then dropset 40 !or 6-" reps or #
Warmup 12 ~ Rest pause 2 sets (1-3) + (1-3) =14-18 reps max 4 up~2 hold~4 down / 5 5 Mike Mentzers ultimate routine for HD/H ! stands for" Superset

$ac%-S&'at Ss (hin-P'll'p-o)er-*eg +aises & #$lat% ncline%close%wide, Press Myostatic ru!c" + #acuum $ea%y& 5 5 'i("t& 3 - 13 Me)& 4 - 8
#2&'%(2) S&'ats-Deadli!t
Squats Ss Chins O&P'

- Ss +o.s ~ Press-Dips Ss P'll -(hin 'ps ~ O$P

!ips " !eadli#ts $"cal# raise Ss Pull%ups

2%* sets dependin+ on ener+, le-el and how i felt that da,. im 4' ,rs. old 5/' 2*5pds ~
"ttp&**+++,)r)ar)e!,com*rea)-opic,)o./sessio!i)=13208451223081014115556043485571,"y)ra8i)=459413

'o+er" 01uat%Deadlift~:pper ;u<<& 2ow%3ull/4hinups%3ullo-er~:pper ;us"& 3ress%5H3%Dip 7o circuit o= 1 eac"> 'o+er + :pper ;u<< + :pper ;us" =or 3 ?R 15 reps ~ 8 reps ~ 4 reps
Hack-Squat / Deadlift -Shrug / ~ Yates Row ~ Chest ress ~ Re!erse "o#e ar$%Chi#ups ~ ullo!er - &H / HS - Dip "side to side% ~ '(ostatic Cru#ch ~ )acuu$

Leg Curl-Ext-Squat ~ Lateral Raise & Press-Fly ~ Pullover-Row ~ One rep Chin & Dips
Use Negatives: *eg curl-+,t-Squat/&H --pright Row/ ull-p/.l(- ress/C-rlsChi#s//ricep pushup-Dips

'e( cur<-4xt-ABuat*?$;-:pri("t Ro+*;u<<o%er-:p*0<y-;ress*6i cur<- "i!s*-ricep pus"up-7ips

12* P1: 3ent o)er +o. Deadli!t Shr'gs / S&'at O)erhead P'sh Press 2est 57 da,s .http"//www.hi+hintensit,.net/$orums/7iew!opic.asp;topic<id=24>7 9-er, se-en da,s works
wonders for natural muscular de-elopment . train in m, +ara+e with self ?uilt power rack and a dip and chin station also a little lat pulldown @,ou don t need lots of e1uipment Aust work hard with what ,ou +ot.M, routine is ABuats or 7ea)<i=t ater!ate +eeCs@ 7ips pos +!e( Dpa<ms up <ose (rip ;u<<)o+!s pos =ai<ure + 5- 8 !e( c"i!s mo%e Buite rapi) Eeet+ee! exersise s Eut rep ca)e!ce is 4-2-4 . 4urrentl, usin+ restin+ ' da,s ?etween workouts.
01uats '%(5%3ulldowns >%(B ~ Deadlifts 5%'%Dips >%(B static reps@ 4%2%4 cadence@ lon+er rest@ trainin+ Aournal@ pre%e&haustion ~ rest%pause techni1ues@ Celow ' sets rest a 5~7 da,s

$7- ~ 'e(s& 8e+ e&tension (22B reps ~ 8e+ press (22B reps) 4alf raise (22B reps 0it%up (22B 6acC& 5-erhead ca?le pullo-er > (B reps ~ 2e-erse%+rip ca?le pulldown >(B Deadlift 5' & $lat dum??ell fl,e >(B reps ~ ncline ?ench press (* reps Car?ell curl ss~3ullups >%(B reps ~ !riceps pressdown / 9&tensions >%(B reps ss~Dip *5 Deed (%second set for ma&. muscle size / stren+th (%> seconds per set). ( workout / week and well% ?alanced diet pro-ides all the nutrition ,our ?od, needs to lose fat@ ?uild muscle and ha-e more ener+,.3roducti-e workouts are 5B seconds #ma&imum) and (B seconds #minimum) of total trainin+ time. Do a one%second ma&imum contraction once e-er, two weeks to maintain ,our size and stren+th increases.
http0//www1drdarde#1co$/read/opic1do23sessio#id4C+56+.+758C9575786.7+.+59:6:55 ;51h(dra<id4=56=>9?page@o45 A realiBe that this weC page is aCout HA/ the older #autilus wa(1 /here is #othi#g wro#g aCout that1 Af A could A would still Ce the D-9 da( #autilus work outs1 A do#Et ha!e $uch of a choice with $( ill#ess1 A saw the 'e#tBer post a#d thought A would check it out1Ats #ot the trai#i#g routi#es Ce it 7 sets o#ce or twice a weekF or 9or= set o#ce a week that $ake people fat1Ats the a$ou#t of calories (ou eat1 Af (ou #e!er e,ercise at allF a#d eat less calories tha# (ou #eed to $ai#tai# (ou prese#t Cod( weight (ou should lose weight1 Af (ou eat $ore calories (ou will gai# weight1 Af a#(o#e do#Et thi#k 9-= sets of co$pou#d e,ercises o#ce or twice a week is #ot e#ough or will $ake (ou fatF a#d do#Et Celie!e $e thatEs ok1 ;sk Dr1ke#For Dick Co##erF Greg ;#derso#1 Read H :7 of $( first ce#tur( i# the iro# ga$e a#d see what ;rthur sa(s1 A k#ow A ha!e posted it here a few ti$es1A will post it o#e $ore ti$e1 Ihat Jo#es sa(s fro$ H:7 '( .irst Half-Ce#tur( A# the Aro# Ga$e is K ;part fro$ a rather li$ited #u$Cer of hardcore Cod(Cuilders who are K $isguided e#ough to Celie!e that the( ha!e a cha#ce to co$pete agai#st the K outright ge#etic freaks that #ow do$i#ate Cod(Cuildi#g co$petitio#F 3ust K aCout a#(Cod( else i# this cou#tr( ca# produce #earl( all of the pote#tial K Ce#efits of proper e,ercise without spe#di#g $uch if a#(thi#g i# e,cess of K aCout twe#t( dollars1 K K K K K You ca# Cuild Coth a chi##i#g Car a#d a pair of parallel dip Cars for a total cost of o#l( a few dollarsF a#d those two e,ercisesF chi#s a# dipsF if properl( perfor$edF will sti$ulate $uscular growth i# (our upper Cod( a#d ar$s that will e!e#tuall( lead to $uscular siBe a#d stre#gth that is !er( close to (our pote#tial1

"est

7e<ts & 3rms& Dum??ell lateral raise w / 3ress >%(B reps ~ Cent%o-er lateral raise w / 3ress >%(B

K ;ddi#g full squatsF e!e#tuall( lead to $uscular siBe a#d stre#gth that is K !er( close to (our pote#tial1 ;ddi#g full squatsF e!e#tuall( leadi#g up to K o#e-legged full squatsF a#d o#e-legged calf raisesF will do $uch of the sa$e

K thi#g for (our legs a#d hips1 -si#g this !er( si$ple routi#eF whe# (ou get K stro#g e#ough to perfor$ aCout te# repetitio#s of o#e-ar$ed chi#s with each K ar$F (our ar$s will lea!e !er( little to Ce desired1 K K K K K & &#e of the Cest pair of ar$s that A e!er saw o# a $a# Celo#ged to a gu( that A k#ew aCout fift(-(ears ago i# @ew YorkF a#d he #e!er perfor$ed a#( sort of e,ercise apart fro$ chi#s a#d dipsF a#d da$#ed few of the$1

My Current Workout Routine for Incredible Strength & Muscle Density


Posted on December 30, 2011 by Greg

http"//www.kino?od,.com/(477/m,%current%workout%routine%for%incredi?le%stren+th%muscle%densit,/ Above is a video I filmed for fun to display some of my strength feats that I have recently accomplished. It is my hope that this video inspires you to take it to the next level in your fitness/health quest. Strength Feats Included in Video:

315 ench !ress "ne Arm #hin up $eighted %ips &ith 1'5 lbs $eighted #hins &ith 1() lbs arbell #urls and *kull #rushers &ith 135 lbs Whats the deal with the Crazy Strength? +inobody is about developing a lean, fit and po&erful physique. I have al&ays found the best &ay to do so is to get as strong as possible in the gym &ithout adding excess si-e. .his is accomplished &ith lo&er rep strength training and a strict diet. I also like to add interval running, boxing, /ump rope or recreational sports a couple times per &eek. .his serves to keep my conditioning up and to burn a little extra fat.

My Workout Routine that has Turned e into a FR!"# $ Strength Training Workout %er Week A fe& months ago I s&itched to 3 strength training &orkouts per &eek and I0ve never looked back. 1y strength shot up instantly and has continued to improve ever since. !rior to this I &as lifting 235x per &eek. 4o& could it be that less time in the gym 5 better results6 .he ans&er my friend is recovery. 7ot /ust muscle recovery but #7* recovery. 8ou see &hen you are constantly lifting &eight your central nervous system gets fatigued. As a result your body is less effictive at recruiting maximal muscle fibers. Allo&ing a full day of rest in bet&een &orkouts keeps you fresh for maximum gains and results. Three to Fi&e !'ercises (er Workout 9orget about doing '31( exercises in a single &orkout: 9or best strength gains stick to 335 exercises per &orkout. !erforming too many movements and total volume &ill burn you out and your last fe& exercises &ill be practically useless since your strength &ill be deteriorated by that point.

Three Work Sets (er !'ercise 9or strength I like to do no more then 3 &ork sets per exercise. Any more then this results in no additional strength gains. $ith that being said if you are looking to pack on muscle 13( additional sets can be used to evoke greater hypertrophy ;muscle gro&th<. I al&ays perform my heaviest set first ;after 3 build up sets<. 9or my second set I &ill usually reduce the &eight by 1)=. 1y third set I &ill reduce the &eight by another 1)=. .his is kno&n as reverse pyramid training and is highly effective especially &hen recovery capabilities are compromised from a diet.

ex> set 1 ? ()) lbs x 3, set ( 1') lbs x 5, set 3 1@) lbs x '. I perform as many reps as possible for each set &ithout hitting failure. .raining to failure teaches you to fail and kills strength gains. Rest $ inutes )etween sets I no& rest a full 3 minutes bet&een sets for main movements. Allo&ing full 3 minute rest periods &ill allo& you to lift heavier and strength gains overtime &ill be much greater. Focus on the Money Mo&e ents Axercise selection is very important. 1y favorite movements are ench !ress, Incline !ress, $eighted %ips, $eighted #hin ups, !o&er #leans, arbell #urls, *kull #rushers, *houlder !ress and 4and *tand !ush ups. I am a big fan of chins, dips and hand stand push ups as these are closed chain exercises ;hands are fixed to ground or bar<. #losed chain exercises are better for your /oints and activate more muscle. Stick to the sa e o&e ents *or at+least ,+- weeks )e*ore changing 1uscle confusion is the stupidest principle in the fitness community and is based on -ero science &hatsoever. If you keep changing the movements every &eek your body &ill never have a chance to get stronger on an any single lift. 1uscle confusion exists to sell &orkout programs and to convince you to keep your personal trainer. .he truth is that the people &ho make the best gains stick to the same basic &orkout program for several months. .he people &ho never make any gains /ump from one program to another to another.

.ring a /ote)ook to the 0y to Record Weight1Re(s Avery time I made the best gains in the gym I &as recording each and every &orkout. .rust me this helps big time. +no&ing exactly ho& much you did on an exercise last &orkout is vital to your success.

Finally the Workout Routine I &orkout 3x per &eek on non consecutive days alternating bet&een $orkout A and $orkout . Axample ? .uesday, .hursday and *aturday. .&o times per &eek on non lifting days I &ill do 3)325 minutes of strategic cardio B my core &orkout routine.

Workout " 2 Chest3 Shoulders 4 Trice(s ench !ress> 3 sets x 33@ reps Cear %elts Axercise> 3 sets x @31) reps Alevated 4and *tand !ushups or *houlder !ress> (33 sets x 53' reps *kull #rushers> (33 sets x 53' reps Workout . 2 .ack3 Tra(s3 .ice(s $eighted #hin ups> 3 sets x (3@ reps %ead lifts or !o&er #leans> 3 sets x (35 reps arbell #urls> 3 sets x 33@ reps 5(co ing "rticles 1. 1y 4ead .urning +ick Ass #ardio and abs routine (. 1y Dnconventional 7utritional *trategies

Bulking Up Hollywood Style 6y Fre( ?GFa<<a("erD M AR CH


"ttp&**+++,Ci!o+ear,com*E<o(*Eu<Ci!(-up-"o<<y+oo)-sty<e

21, 2012

Editors Note: Kinowear introduces guest-author Greg OGallagher, who we found through his website Kinobody. Is the name a coincidence? Nope. Greg told us hes been a long time reader of our blog and our name may ha e influenced his. !ere flattered but more seriously impressed by his e"pertise. #es a personal trainer, but not some fat guy sitting at his des$ writing about bodybuilding. #e has the most ripped body we e e er seen % which ma$es us want to absorb and share whate er comes out of his brain. &n'oy.

.ulking 5( 6ollywood Style

!hen it comes to pac$ing on muscle #ollywood actors do it right( .hey add muscle strategically to their body, in the right places and right amounts &hile getting ripped. .his is &hy guys like #hristian ale, Cyan Ceynolds, %aniel #raig and rad !itt can completely transform their physique in only 23@ months of training. .he end result of the 4olly&ood bulk up is an incredibly lean, muscular and fit physique. A physique that looks totally spectacular in and out of stylish clothing. A physique that commands attention from &omen and respect from men.

The "donis 7e)onair .he EAdonis debonairF is a term I coined for the ultimate physique to shoot for. .he Adonis debonair is &here muscle meets style. eing muscular and built &hile still having the crisp GH look. 1y t&o favorite examples of people &ho perfectly fit this description are #hristian ale from )merican *sycho and %aniel #raig from +asino ,oyale. oth of them are incredibly fit &hile still looking great in tailored suits and fashionable attire.

.he problem &ith adding too much mass is that you begin to look cheesy and sloppy. 8ou lose definition in your face and nice clothes start to look a&k&ard and try3hard. .he over3bulked physique is undesirable and most &omen do not find this attractive.

6ow

uch

uscle do you need to gain?

.here is a perfect amount of muscle for your physique that &ill maximi-e your appearance. .he amount of muscle required varies from person to person but is usually &ithin 1)3() lbs range. Adding more muscle or si-e than this &ill take a&ay from your appearance and you &ill lose the GH look. It is also imperative that you focus on adding muscle in the areas that complement your physique to the highest degree. Dpper chest, shoulders and upper back make the biggest visual difference follo&ed by arms. Averything else should be kept in proportion. *tay a&ay from &orkout programs that emphasi-e large amounts of training to&ards the legs. .hese programs result in an over bulked lo&er body that take a&ay from the upper body and look terrible in nice pants.

8eanness and 7e*inition is the #ey .he most important factor in bulking up &hile still looking sharp comes do&n to leanness. If you can maintain a lo& body fat &hile gaining muscle you &ill look great.

+ellan Iut- is an example of someone &ho is on the bigger side yet looks great because he stays lean and chiseled. If you keep your body fat in check, it &ill be hard to gain too much muscle. .his is because excess muscle usually comes &ith fat gain, unless of course you are taking steroids.

6ow to .uild Muscle while Staying 8ean !eople al&ays seem to debate &hether it is possible to gain muscle &ithout gaining fat or better yet gain muscle and lose fat. .he short ans&er is yes, it is definitely possible. .he problem is that most people follo& bodybuilding advice that endorses

large amounts of excess calories. If you are eating a massive surplus of calories each day, your body &ill store fat. It0s inevitable. If your body can only use 3)) extra calories per day to rebuild muscle tissue, then anything beyond that &ill be driven into your fat cells. .he key to building muscle &hile staying lean is to eat slightly more food on &orkout days and slightly less food on rest days. y modestly overfeeding on &orkout days you can provide your muscles &ith excess calories &hen they are the most responsive to muscle gro&th. Iimiting calories belo& maintenance on rest days &ill allo& for fat burning, &hich &ill ensure you stay lean. .his is a very simple strategy but &orks extraordinarily &ell.

6ollywood Style Training 9irst things first: .here are t&o different types of hypertrophy ;muscle gro&th< you can target. .here is myofibrillar hypertrophy and sarcoplasmic hypertrophy. In order to maximi-e muscle gro&th it is imperative that you target both types of hypertrophy. Myo*i)rillar hy(ertro(hy .his is an increase in si-e of the actual contractual filaments of a muscle. .raining for myofibrillar hyertrophy requires heavy loads &ith lo&er reps and longer rest periods. Axample> 2 sets of 23@ reps &ith 3 minutes of rest bet&een sets. .raining in this manner results in a large increase of strength as &ell as an increase in muscle si-e and density. Sarco(las ic 6y(ertro(hy

.his type of gro&th is an increase in the fluid like substance surrounding the actual protein structure of a muscle cell and contributes to the Jpump0 everyone kno&s so &ell. .his type of muscle gro&th results in little or no increase in strength. .raining for sarcoplasmic hypertrophy requires a large amount of sets and reps &ith short rest periods. Axample> 2 sets of '3 1( reps &ith @) seconds rest bet&een sets.

Setting 5( 9our Workout *or Success In order to maximi-e muscle gro&th it is imperative that you train for both types of hypertrophy. 1ost people either train for strength or train for the pump. Kery fe& people do both and those that do see incredible results. .he best &ay to structure a muscle building &orkout program is to set it up so you are hitting each muscle group (x per &eek in only 2 &orkouts. Axample> 6ollywood .ulk 5( Workout S(lit 1onday> #hest ;heavy<, *houlders/.riceps ;fatigue< .uesday> Iegs ;heavy<, ack/ iceps ;fatigue< $endesday> Cest .hursday> *houlders/.ri0s ;heavy< and #hest ;fatigue< 9riday> ack/ iceps ;heavy< and Iegs ;fatigue<. /otes: As you can see you &ill be hitting each muscle group t&o times per &eek. Aach &orkout begins &ith myobrillar hypertrophy ;heavy training< and finishes &ith pump training ;fatigue training<. 8ou &ill alternate &hich muscles &ill be targeted for heavy training and fatigue training. .his is the best &ay to set it up because you &ill be fully recovered for the heavy training, &hich is crucial to make progress in strength myofibrillar gro&th. $hen it is time for the pump movements you &ill be a little fatigued ? &hich is the goal. The 6ollywood Style Workout

Workout " 2 Chest3 Shoulders and Trice(s ench !ress> 3 x 23@ reps ;3 minutes rest< Incline % !ress> ( x @3' reps ;3 minutes rest< Iateral Caises> ( x 1)31( ;@) seconds rest< 1achine or %umbbell *hrugs> 3 x 1)31( ;@) seconds rest< Cope Axtensions> ( x 1)31( ;@) seconds rest<

Workout . 2 8egs3 .ack and .ice(s *quat> 3 x 23@ reps ;3 minutes rest< Iat !ull %o&n> 3 x '31( reps ;L) seconds rest< #able Co&s> 3 x 1)31( ;@) seconds rest arbell #urls> 3 x '31) ;L) seconds rest< Incline % #urls> ( x 1)31( ;@) seconds rest<

Workout C 2 Shoulders3 Tris and Chest

*eated % *houlder !ress> 3 x 53' reps ;3 minutes rest< #lose Grip ench> 3 x @3' reps ;3 minutes rest< arbell or %umbbell *hrugs> 3 x @3' reps ;3 minutes rest< $ide Grip %ips> 3 x '31( reps ;L) seconds rest< Incline % 9lyes> 3 x '31( reps ;@) seconds rest<

Workout 7 2 .ack3 .is and 8egs $eighted #hin ups> 3 x 23@ reps ;3 minutes rest< arbell #urls> 3 x 53' reps ;3 minutes rest< Ieg !ress or *quat> 3 x 1(315 reps ;L) seconds rest< Ieg #urls> 3 x '31( reps ;@) seconds rest< $eighted #alf Caises> 3 x 1(3() reps ;@) seconds rest<

Ti(s *or Ma'i

8ean Muscle 0ains

Record 9our Workout: It is imperative that you track your progress if you &ant maximum gains. Avery time you are doing a &orkout you should kno& exactly ho& much &eight you used last time. y kno&ing this you can strive for continual improvement. .he most important exercises to track are those being trained heavy for myofibrillar hypertrophy. !at 9our .iggest Meal %ost Workout 9or maximum lean muscle gains you should be providing your muscles &ith plenty of nutrients for gro&th &ithin 3 hours after your &orkout. .his is &hen your body is primed for maximum gro&th. 8our post &orkout meals should be high in protein, very high in carbs and lo& in fat. #arbs &ill help replenish and restore glycogen levels &hich &ill put you into an anabolic state. 9at is kept lo& because fat slo&s do&n the absorption process. !at 8ess Calories on 9our Rest 7ays

If you &ant to stay lean and ripped as you pack on muscle you should be lo&ering your calorie intake on your rest days. 9or best results you should add 25 minutes of lo& intensity cardio to maximi-e fat burning &ithout impeding recovery or muscle gains. y lo&ering your calories on your rest days you can burn a little fat to ensure you stay lean. In addition, lo&ering your cals a fe& times per &eek regulates your anabolic hormones and receptors. .his sounds counter3intuitive but dropping calories a fe& times per &eek &ill improve your muscle gains.

Concluding Thoughts After starting this program you &ill be ama-ed at ho& fast your physique &ill improve. $hen you focus on building muscle strategically &hile staying lean, a 5 lbs increase in muscle &ill look like 15 lbs. .his is the very technique that 4olly&ood actors employ to bulk up for movie roles. rad !itt &as only 1M)31M5 lbs in the movie .roy at nearly @0 tall, yet he appears to be much bigger.

")out the "uthor

Greg "0Gallagher is a certified personal trainer, fitness model and founder of +inobody.com. +inobody is rapidly becoming the top &ebsite on building the lean and muscular look. In addition, Greg "0Gallgher is &ell kno&n for his motivating 8ou.ube videos.

How to dd Muscle M!ss "ike ! Hollywood ction St!r

Posted on June 13, 2011 by Greg Workout

*or Muscle Mass http"//www.kino?od,.com/GB>/workout%for%muscle%mass/

A &orkout for muscle mass6 #ould it be6 Am I really talking about building large muscles on a fitness site dedicated to building the lean, muscular, chiseled physique6 %A17 CIG4.: .he truth is that most people starting out 7AA% to put on some quality muscle before &orrying about getting lean and defined. I mean I don0t care if you have ' pack abs if your chest is non existent and your arms and shoulders look like spaghetti. 7o& &ith that being said there is a good &ay to put on a muscle and a not so good &ay to put on muscle. The :/ot So 0ood Way To %ut on Muscle I see a lot of insecure teenagers &ho start off very skinny &ith the dream to get big at all costs. *o they buy &eight gainers, eat 2)))B calories a day and perform tons of squats and deadlifts. It is not uncommon for these guys to add 3) lbs in 33@ months. *o &hat0s the problem &ith this6 $ell if you take a look at the before and after pictures they probably look &orse in the Jafter0 photos. .hey probably gained a good amount of fat and the muscle they did gain &ent mostly to their legs and ass. .heir upperbody maybe bigger but it is most definitely softer looking. Iastly their face looks much less defined. !'a (le o* a %oor .ulk 2 ;<= to >>= in , onths

4ere is an example of a person &ho bulked up to put on 2) lbs in 2 months. Is it /ust me or does he look &ay better in the first pic6 I found this transformation ;if you can even call it that< on a bodybuilding forum ? Iink to $orst ulk Aver. .he funniest part about this Jtransformation0 &ere the encouraging comments.

It0s ironic to think that in a &orld &ith so many over&eight people struggling to lose &eight that there is actually a culture ;&anna3be bodybuilders< of individuals trying to get fat. .he &orst part is there are many more of these ;transformations< around the net. If you reversed the pictures you could use them as before and afters for a &eight loss product. The 0ood Way to .ulk elieve it or not there is actually a good &ay to put on muscle mass. .aylor Iautner is a great example of someone &ho effectivley bulked up. .he dude &ent from a skinny 125 lbs teenager &ith ' pack abs to a muscular 1M5 lbs &ith ' pack abs. 4e didn0t have to sacrifice definition.

Another example of someone &ho succesfully bulked up is #hris 4ems&orth &ho is from the movie .hor. 4ems&orth &as in pretty good shape to start &ith but then proceeded to add a bunch of muscle &ith minimal fat gain for his role as .hor. In fact the director had to tell him to lose some muscle because he &as too big for his suit.

Another impressive bulk &as done by Cyan Ceynolds. .he guy put on () lbs of muscle and lost fat. .alk about incredible.

.he most impressive bulk by far &as done by #hristian ale &ho transformed his physique from a deathly skinny 1(1 lbs to a strong 1L) lbs in around @ months bet&een filming the 1achinist, &here he played an anorexic insomniac, to at 1an egins, &here he played a super hero.

What is the Secret the 6ollywood "ction Stars 5sed? #lean ulk &hile adding muscle in the right places. All of the actors mentioned added a lot of muscle &ith little or no fat gain. In addition the actors focused on adding muscle in the right places. y doing this a 5 pound gain in muscle can look like 15 or () lbs. .he problem that most people make &hen bulking is they listen to bad advice. .hey &ind up eating &ay too much food ;especially /unk food< and as a result they gain a bunch of fat in the process. .hey are told that you need to accept fat gain &hen bulking. .he reality is you can only put on so much muscle and if your eating &ay over your caloric maintenance than many of those calories &ill get deposited into your fat cells. .he second thing there told is to focus on *quats, %ead3Iifts and ench !ress. $hile these movements are effective they can do terrible things to your physique if over3emphasi-ed. *quats and %eadlifts can give you a huge butt and overly big legs that are unattractive. In addition the ench !ress can overdevelop your lo&er chest &hich looks very unflattering on a man. Custy 1oore ;author

of visual impact muscle building< explains this in more detail in the first video on the Kisual Impact 1uscle uilding !age. What is the .est Workout Routine *or Muscle Mass? .here is no best &orkout. 4o&ever there are certain things that the most effective &orkout programs have in common. ? Workouts %er Week 9rom everything I0ve read/seen the best muscle building transformations involved 5 days in the gym lifting &eights. #an you gain muscle &ith less than that6 "f course. ut your going to make the best gains lifting 5x per &eek. In addition there is really no need to lift anymore than 5 times per &eek. 8our body needs rest to rebuild and gro& so lifting @ )r M times per &eek is counter productive. 6it each Muscle >' %er Week It seems that people are starting to reali-e that hitting each muscle group (x per &eek is much more effective than 1. y &orking a given muscle group t&ice as frequently you can literally double your progress. I like to have one day per &eek &here I really hit a muscle group hard &ith tons of volume. And another day &here I back off on the volume a little bit. 4ere is ho& I like to set it up. 1onday ? #hest and .riceps .uesday ? ack and iceps $ednesday ? *houlders and Iegs .hursday ? Cest 9riday ? #hest, ack and Arms *aturday ? *houlders and Iegs *unday ? Cest 1onday and .uesday are high volume days. $ednesday is high volume shoulders and lo& volume legs. 9riday is lo& volume. *aturday is high volume legs and lo& volume shoulders.

Start o** 8i*ting *or Strength 2 Finish 8i*ting *or the %u ( $hen it comes to building muscle there are t&o different types of muscle gro&th. 1yofibiliar hypertrophy ;increase in si-e of the muscle fibers< and sarcoplasmic hypertrophy ;increase of the fluid in the muscles<. 14 is caused by lifting heavy &eights for lo&er reps. *4 is caused by lifting lighter &eight for more reps. In order to maximi-e muscle gains you need to target both types of hypertrophy. .he first 13( exercise for a muscle group &ill be dedicated to 14 and the last exercise or so &ill be dedicated to *4. 1ost people stick to the same set and rep scheme and as a result their muscle building potential is reduced significantly. Focus on S(eci*ic !'ercises and Muscles to create the )iggest &isual i (act? If you &ant to add 1) lbs of muscle and make that 1) lbs transform your physique into that of a chiseled greek god than you have to be picky &ith your exercise selection and set up. "ver3emphasi-e certain exercises and you can totally ruin your physique. .he key is to focus on putting muscle on your shoulders, upper chest and upper3back &hile keeping everything else in proportion. 1ost people are told to train there legs like cra-y because the .estosterone oost &ill help them add muscle mass every&here. .here are t&o ma/or problems &ith this. 1. 8ou can only put on so much muscle at a given time. If you put ')= of your effort into training your legs than you can expect ')= of your muscle gro&th to occur in your legs. If you &ere to limit your leg &orkouts more muscle gro&th &ould occur in your upper3body. (. Iegs tend to be a very responsive muscle group. .hey usually gro& much quicker than your upper3 body. %on0t believe me6 Ask anyone that has bulked up &here they got most of their stretch marks. #hances are they got them on their thigh0s and butt first. It0s all about proportion. .ree trunk legs make everything else look smaller and less impressive. Workout @; 2 Chest and Trice(s Incline %umbbell ench !ress> 2 sets x @3' reps ;( minutes rest< 9lat arbell ench !ress &ith feet on bench> 2 sets x @3' reps ;( minutes rest< Incline %umbbell 9lyes> 2 x 1)31( reps ;1 minute rest< *kull #rushers> 2 x @3' ;( minutes rest< Cope Axtensions> 3 x 1)31( reps ;1 minute rest<

Workout > 2 .ack and .ice(s $eighted !ull ups> 2 x @3' reps ;( minutes rest< #able Co&s> 2 x @3' reps ; ( minutes rest< ent "ver 9lyes> 2 x 1)31( reps ;1 minute rest< Incline %umbbell #urls> 2 x @3' reps ;( minutes rest< Cope #urls> 2 x 1)31( reps ; 1 minute rest< Workout $ 2 Shoulders and 8egs *eated %umbbell *houlder !ress> 2 x @3' reps ;( minutes rest< %umbbell Iateral Caises> 2 x 1)31( reps ;1 minute rest< %umbbell 9ront Caises> 2 x 1)31( reps ;1 minute rest< Comanian %ead Iifts> 3 x @3' ;( minutes rest< Ceverse Iunges> ( x @3' per leg ;( minutes rest< #alf Caises> ( x 153() reps ;1 minute rest< Workout @, 2 Chest3 .ack3 "r s Incline arbell ench !ress> 3 sets x 5 reps ;( minutes rest< $eighted !ull ups> 3 x 5 ;( minutes rest< %umbbell ench !ress> 3 x 1) reps ;1 minute rest< #able Co&s> 3 x 1) reps ;1 minute rest< *tanding %umbbell #urls> 3 x 1) reps ;1 minute rest< Iying %umbbell .riceps Axtensions> 3 x 1) ;1 minute rest<

7ay ?: Shoulders and 8egs *eated %umbbell *houlder !ress> 2 x 5 reps ;( minutes rest< 1achine *houlder !ress> 3 x 1(315 reps ;1 minute rest< 1achine Iateral Caises> 3 x 1(315 reps ;1 minute rest< *quats> 3 x @3' reps ;( minutes rest< Iying 4amstring #urls> ( x '31) ;1 minute rest< #alf Caises> ( x 153() ;1 minute rest< Workout /otes: Cecord your &eight, sets and reps every &orkout. 8our goal should be to gradually lift heavier and heavier &eights overtime &hile maintaining proper form. 3)3@) minutes after the &orkout have a protein shake &ith 2) grams of protein and 2)3') grams of fast acting carbs like dextrose. 13( hours after your shake have a big food meal consisting of lean meat, s&eet potatoes or bro&n rice and greens/veggies. .hese post &orkout meals are the most important. F"A 6ow co e you included sBuats3 )ench and deadli*ts? I thought you said these li*ts are not good? .hese lifts are fine if used in moderation. 4o&ever &hen people follo& a &orkout routine like 1ark Cippetoe0s *tarting *trength !rogram ;a &orkout centered around these 3 lifts< or ill *tars 5 x 5 program than these lifts can cause an unbalanced physique. Co (lete Workout Syste 9or a complete &orkout system focused on building the muscular holly&ood physique I recommend Kisual Impact 1uscle uilding by Custy 1oore. 8ou can read my revie& here ? Kisual Impact Cevie&.

l!n Ritchson Workout #rogr!$


Posted on August 13, 2011 by Greg

http"//www.kino?od,.com/(25>/alan%ritchson%workout/

Alan Citchson has one of the most impressive physiques of anyone in 4olly&ood right no&. 4e is very muscular and lean &ithout looking like a typical meat head. I had no idea &ho this guy &as until a fe& &eeks ago &hen I started &atching one of the funniest sho&s on television. lue 1ountain *tate: Alan Citchson plays .had #astle, the captain of the college football team &ho is almost like a %errick Noolander in terms of ho& full he is of himself and his lack of intelligence. .he sho& is centered around the college football team and it seems that they do a lot more partying than playing football. 4o&ever this is not the case off set because Alan Citchson had to do some serious &orkouts to build an extremely fit and muscular physique. The "lan Ritchson Workout to .uild Muscle #urrently there is very little information on the Alan Citchson $orkout. I assume that &ill all change in the future as Alan Citchson gains more notoriety. 4o&ever if you are looking to build a physique similar to that of Alan Citchson than keep reading. .uild Muscle Auickly and 0et the "lan Ritchson .ody $hen I &as in first year Dniversity I &as fortunate to lift &eights &ith a couple x football player doormen. .he t&o guys I &orked out &ith &ere built /ust like Alan Citchson and &ere totally /acked.

"ver the @ months that I trained &ith these guys I added some serious muscle. In fact &hen I came home from Dniversity my family &as concerned I had taken steroids. $e follo&ed a 5 day &orkout split and it &ent like this> 1onday ? #hest and .riceps .uesday ? ack and iceps $ednesday ? *houlders and Iegs .hursday ? CA*. 9riday ? #hest, ack, Arms *aturday ? *houlders and Iegs *unday ? Cest Aach muscle group &as hit to oblivion (x per &eek. .his is much more effective than your typical bodybuilding split &here you only hit each muscle group once per &eek. It seems like the only people &ho can progress &ith hitting a muscle group only once per &eek are the most advanced trainees &ho take steroids. In addition the muscle groups are spaced out perfectly throughout the &eek giving your muscles ample rest bet&een &orkout sessions. .herefore your &orkouts effectiveness &ill be maximi-ed. The S(eci*ic Workouts .he first t&o exercises per muscle group are geared to&ards heavy &eight, lo&er reps and long rest periods. .hese are the lifts that you &ill be adding &eight to every single &orkout. .his &ill ensure long3 term muscle gro&th from progressive overload. .he last exercise is going to be done for higher reps and &ith brief rest periods. .his is called pump training and this &ill help increase fluid and glycogen in your muscles making them bigger and fuller. y combining these t&o different styles of &eight training you can maximi-e muscle gro&th. Workout ; 2 Chest and Trice(s Incline arbell ench !ress> 5 x 23@ reps ;(33 minutes rest bet&een sets<

9lat %umbbell ench !ress> 2 x @3' reps ;(33 minutes rest bet&een sets< Incline 9lye0s> 2 x '31( reps ;3)3@) seconds rest< *kull #rushers> 2 x @3' reps ;(33 minutes rest< "ver3head %umbell .riceps Axtensions> 2 x '31) reps ;(33 minutes rest< #able Cope Axtensions> 2 x '31( reps ;3)3@) seconds rest< 7ay > 2 .ack and .ice(s $eighted !ull Dps> 5 x 5 reps ;(33 mins rest< . ar Co&s> 2 x @3' reps ;(33 mins rest< *eated #able Co&s> 2 x '31( / *uper set &ith ent "ver 9lyes> 2 x 1)31( ;3)3@) sec rest< arbell #urls> 2 x 23@ reps ;(33 minutes rest< Incline %umbbell #urls> 2 x @3' reps ;(33 minutes rest< #able #urls> 2 x '31( reps ;3)3@) seconds rest< 7ay $ 2 Shoulders and 8egs arbell *quats> 5 x 5 reps ;(33 minutes rest< Ieg #urls> 2 x @3' reps ;(33 minutes rest< #alf Caises> 2 x 1)315 reps ;3)3@) seconds rest< *eated % *houlder !ress> 5 x 5 reps ;(33 minutes rest< *hrugs or !o&er #leans> 2 x @3' reps ;(33 minutes rest<

Iateral Caises> 2 x '31( reps ;3)3@) seconds rest< 7ay , 2 Rest 7ay ? 2 Chest3 .ack3 "r s 9lat arbell ench> 2 x 5 reps ;(33 minutes rest< Incline % ench> 2 x @3' reps ;(33 minutes rest<

$eighted #hin ups> 2 x 5 reps ;(33 minutes rest< arbell Co&s> 2 x @3' ;(33 minutes rest< *tanding % #urls> 2 x 23@ ;(33 minutes rest< #able #urls> 2 x @3' ;( minutes rest< Iying % .riceps Axtensions> 2 x @3' reps ;(33 minutes rest< Cope #able Axtensions> 2 x '31( reps ;( minutes rest< 7ay - 2 Shoulders and 8egs %ead3lifts> 5 x 5 reps ;(33 minutes rest< Ceverse Iunges> 2 x @3' reps per leg ;(33 minutes rest< #alf Caises> 2 x 1)315 reps ;3)3@) seconds rest< *eated arbell *houlder !ress> 5 x 5 reps ;(33 minutes rest< Dpright Co&> 2 x @3' reps ;( minutes rest< Iateral Caises> 2 x '31( reps ;3)3@) seconds rest< 7ay C 2 Rest /otes:

.his is a high volume program. 1ake sure to stop a rep before failure on all of your sets to avoid burning out. Cecord your &eights and sets/reps every &orkout to track and ensure steady improvement in strength . .his program is geared to&ards someone looking to gain muscle si-e. .herefore it is imperative that you consume adequate nutrition. 8ou must eat a lot of food if you are going to benefit from this program. 8our biggest meal should be consumed 133 hours after the &orkout to maximi-e muscle gro&th.

.uild uscle like a greek god 9or a full course on building muscle like a greek god I recommend getting my free ebook by clicking the link belo&. OP .he lost guide to building the body of a greek god do&nload