The 4x Mass Workout Pdf
One of the great things about the Internet is the access it provides to literally thousands of training articles, complete with photos, videos, and of course, workout routines.While this is great for information junkies infatuated with the 'how's and why's' of weight training, all this often conflicting information has led to serious information overload – and as a result, serious paralysis by analysis.It doesn't need to be this way. Building muscle, losing fat, or increasing strength are all relatively simple endeavors; especially once you've seen it happen a few thousand times.
4x Mass Workout Pdf
Fact is, most successful coaches, if injected with truth serum, could probably tell you everything you really need to transform your physique in less time than it takes you to scan your favorite fitness websites.My feeling is this: information is great, provided it helps you reach your goals faster. In this article, I'm going to help you see through all the confusion and conflicting opinions by providing you with what you needto know about building muscle size.All killer, no filler. Hypertrophy Training – This is How We do it!I'm about to provide you with the exact program design strategies that we use every day at Performance U to help our athletes and bodybuilders gain muscular size (hypertrophy).That means sets, rep ranges, rest intervals, training splits, and a mother load of program design strategies; everything that we've found to be the absolute best for achieving rapid, scale-tipping gains. Goals of Hypertrophy Training Phase.
To get bigger (gain lean body mass). To elevate the metabolism: Muscle tissue requires energy. Put simply, the more muscle you have, the more calories you burn throughout the day.
Furthermore, muscle is metabolically active tissue; it's the physical place where fat is burned. To build up weaker/less developed areas of your body: this helps physique athletes achieve the muscle symmetry needed to excel in competition. To help full contact athletes like football/rugby players gain some body-armor to better deal with constant impact. To build tendon strength and muscle tissue density as a precursor to a more intense, heavy lifting 'strength' phase. 'Some non hypertrophy-related strength increases are possibly due to anatomical changes in connective tissue and angle of muscle fiber attachment to tendon.' (Jones & Rutherford; Narici et. Sample Performance U Hypertrophy ProgramsHere are sample three-day, four-day, and five-day hypertrophy training programs.
Keep in mind; these programs are NOT designed for the purposes of improving strength or power. These programs are strictly intended to build serious muscle size.
A quick workout plan with progressive supersets for a beginner. This workout plan requires a pretty good base fitness level, even if it is for gym beginners. Goal: building muscle mass. Technical complexity: easy. 4 – day split. Duration: 30 – 40 min. 4 times a weekThis workout will be done as supersets with progressively increasing reps.A “superset” means that you will perform Exercises “A” and “B” one right after the other. For example, at first you do a pushing movement (e.g.
1A Bench Press) and while your pushing muscles are resting, you do a pulling movement (e.g. 1B Barbell Bent Over Row). This is the way you get your training done within a shorter amount of time and at a higher heart rate.Keep the weight the same through the set, but add two reps in between the supersets. Add weights when you have managed to perform your target amount of reps with a clean technique 2-3 workouts in a row. The weights you are using are essentially 60 – 80% of your estimated one rep max.Also, pay close attention to the rep tempo. When you are aiming to build lean muscle mass, a “1-0-2 tempo” works the best. In other words, when you overcome the load, do it quickly (1) (concentric contraction), don’t stop the movement (0), and bring the weight back slowly (2) (eccentric contraction).