Maximum Intensity Workout Day 3

 

The following is the third and final workout of the week.  Ideally, you will have trained on three nonconsecutive days (M, W, and F, or T, R, and Sa).  Each workout should not take more than one hour.

Muscle Groups Trained

Quads, Hamstrings, Calves, and Upper Traps

Squats 5×4-6 (3-5 warmup sets, enough to reach resistance to train in 4-6 rep range)(you could do leg press instead if you are like me and have some low back issues)

Seated Leg Curls 2 x 4-6

Calf Raises 1 legged calf presses 3x 10-15

Seated Calf Raises 2 x 10-15

Barbell Shrugs 3 x 10-12

The real key to this workout is progressive resistances week to week.  If in 6 months you are 50% stronger than you are today on basic movement patterns, the chances of you having more muscle are high.  The real problem I see is folks  training with so much volume (sets and reps) which limits their focus on heavier loads.  If you have an injury that prevents or limits training with 80-90% of 1 RM loads just train with lighter loads (higher rep ranges) and progress from there.  Write all training data in a journal keeping you accountable to progress 🙂

Maximum Intensity Workout Day 2

Alright, so day one involved training Chest, Shoulders, and Triceps followed by one day of rest or some cardio (15-30 minutes). 

Day 2 Muscle Groups Trained

Upper Back, Biceps, and Abdominals

Upper Back

Rows (Dumbbell Rows, or a Machine Row) 3 x 4-6 (after 2-3 warmup sets)

Pull ups (Bodyweight) 3 x as many as possible

Posterior Deltoids

Posterior Delt Raises (Lying on a Bench Face Down 30 Degree Incline, If you don’t understand this exercise post a comment and I will post a link) 2 x 4-6

Abdominal Crunch Machine (Heavy) 3×10-15

Biceps

Standing Alternating Dumbbell Curls 3 x 4-6 (2 slight warm up sets, you should be pretty warmed up at this point)

Machine Curls 2 x 4-6 reps

Forearms

Wrist Curls, and Wrist Extensions 2×4-8 reps per exercise

* Keep a training journal and record all data, making sure you improve workout to workout.

*2-3 minutes rest between sets on all workout days.

* This workout requires heavy loads, I really do believe to improve in Lean Mass you must find a way to get stronger, safely.

Tomorrow in the comments sections I will post how I did this workout this week.

MT

Maximum Intensity Workout Day 1

As I wrote over on Facebook, I have just finished my Masters Degree and will start my PhD in the Fall.  I have been so incredibly busy with that I have not had much of a chance to update this blog.  Today, I wanted to take some time to share one of the best strength training routines for producing maximum lean mass gains without having to spend hours per week training.  You see over the years, I have discovered that training with large amounts volume and or frequency is often not necessary to produce significant gains in lean mass.  Why do more strength training than necessary to produce the desired effect?  Oh, I am starting to sound like Mr. Mentzer here, hang on and read further.  Perhaps balance is key when it comes to success in any endeavor.  Many, many folks I have worked with over the past 20 years are doing WAY too much exercise to produce any gains in lean mass.  Look if you want to gain muscle over the long term performing tons of sets and hours of cardio is not going to produce gains, at least not in most folks.  Ok, so enough of my rant on Over Training.  If you give the following workout your best effort and over the course of 8-12 weeks  you improve in strength, you will  have more muscle.

On to the Workout.

Day 1 Muscle Group Trained

Chest, Shoulders, and Triceps

Chest: 

Flat Dumbbell or Barbell Presses 3x 4-6  (3 sets of 4-6 reps)

Incline Dumbbell or Barbell Presses 3 x 4-6

Shoulders

Dumbbell or Barbell Shoulder Presses 2 x 4-6

Lateral Raises Dumbbells 3 x 4-6

Triceps

Cable Pushdowns 3 x 4-6

One Arm Dumbbell Extensions 2 x 4-6

Keys*

Prior to the workout I suggest about 5 minutes of warmup on treadmill or bike.

Prior to the first exercise I would perform at least 3-4 warmup sets.

After you have reached your workout resistance you will exercise with the desired number of sets and reps.  For instance, the first exercise has you doing flat presses for 4-6 reps per set so you must choose a resistance heavy enough to accomplish this. 

This workout will be performed one time each week. 

You must find a way to improve from week to week.

Example from my workout this week and some mods for some injuries I have.

Warmup/ Flat Barbell 135 x 15, 185 x 8, 225 x 5

Working Sets 275 X 10, 8, 6 (I wanted to go on up to 315 which would put me in the Rep Range, but did not due to some shoulder discomfort).

Incline Presses 225 x 10,9,7 (rep ranges still high same reason as above).

Skipped Shoulder Presses (Same as above)

Lateral Raises 55×6,5,4,4,5 (added a couple sets of laterals to keep direct shoulder work still at 5 sets).

Pushdowns Rope

Stack x 6,5,5

One Arm Extensions 55x 6,5

By the way, I gotta give www.ast-ss.com some major credit here.  Paul Delia of AST wrote a training manual which I get most of my training philosophy here. 

Later this week, I will post Day 2, and Day 3.  Many of you that are experienced can probably guess what those days will consist of. 

Train Smart,

MT