Cutting edge training regime for maximum muscle growth!

Right this is the current training regime that I'am on at the moment. I have got very good results from this and you can as well. I will post many different training regimes on my blog because it is important to change workouts. This is because it stops you from going stale and becoming bored, it also means you can attack your muscles from many different angles thus maximising growth!

Also note that without a good diet, your gains from this workout will not be much. This workout regime coupled with a good diet can cause a gain in weight near 30lb in just 4 months. That is what I achieved on this workout regime. If you doubt you can really gain 30lbs of muscle in such a small time frame must consider where I started from. When I started I was actually underweight and a complete newbie to bodybuilding. This exercise regime and the vast amounts of food shocked my body into unbelievable growth. If you have been bodybuilding for many years then of course there will be less of a shock to the system.

So without further a due I present to you: Steve's Super Workout Version 1.0

The principle behind this workout is that heavy weights are used to stimulate growth and shock the system.

1) First of all you should stretch all muscles before and after working out. Here is a slideshow of stretches that maybe useful to you on this website: http://www.mayoclinic.com/health/stretching/sm00043

2) Now do 5-10 Minutes on an exercise bike to get the heart circulating blood around your body and to the muscles.

3) Now commence to your exercise. Exercises are broken down into sets and reps. So for example 4 sets of 6-8 reps means: Do an exercise for 6-8 repetitions and then stop and rest, this is 1 set and then after the rest you go and do another 6-8 repetitions and so on.

In my exercise regime you must rest 2 minutes between each set. For each exercise there is 1 warm up set of 12 reps (light weight) you are not exerting yourself here). Then 4 work out sets aiming for 8 reps on each set. Finally a 5th superset towards muscle failure.

Concentrate on keeping perfect form for each exercise. If you can't then the weight is too heavy! Each week aim to add 1lb to your lifts no matter what. This may not seem much but over a year it will equate to a strength gain of 52lbs in all your lifts which is not bad at all.

4) There are only 3 exercise sessions each week. Each exercise is accompanied by a video courtesy of youtube.com detailing how to do the exercise! Make sure to spread the sessions out so you do them every-other-day so to give your muscles the chance to rest.

SESSION 1 (back, bicep)

WIDE GRIP PULL UPS:



One-Arm Rows:



Standing dumbell curls:



Latbar pulldown:



SESSION 2 (LEGS)

Squats:



Stiff legged deadlifts:



Calve Raises:




SESSION 3: (CHEST, SHOULDERS, TRICEPS)

Flat bench press:



Shoulder press:



Shrugs:



Dips:




The staple of this exercise regime are the squats, deadlifts and bench presses. They are the most IMPORTANT exercises! Your primary focus should be on getting stronger in these lifts at all costs. If your gaining weight in these then you are doing something correctly and you will find that other lifts will get better as a result. So for example don't really focus on your dumbell curls as much you will find they get better naturally as your bench, squat and deadlift get better anyway. Thats not to say the curl is not important so focus on the form but for overall growth focus on the big 3 of squats, deadlifts and bench presses.


This program that I have posted is basic but will get you pretty decent results just by itself. However if you want a more advanced program that promises even better results i advise you look at this Click Here! this website by Will Brink... he is offering a free newsletter to everyone on his site that is full of great tips. Will Brink is also selling a training system that in my opinion is one of the best out there. You get access to paid professional nutritionists, doctors, exercise gurus and Will himself! Everything you need for success!

Will Brink certainly knows what he is talking about as he trains SWAT teams and gives special ops advice on how to improve their physical performance!!!

Click Here! to be taken to Will Brinks website.

Until next time,
Steve