6 WEEK MASS GAINER EXPLODE YOUR MUSCLES

Transcription

1 6 WEEK MASS GAINER EXPLODE YOUR MUSCLES This 6 week routine is designed to take your training to the next level by recruiting muscle fibres that you would normally not use in a normal routine. The idea behind this routine is to work your muscles systematically throughout the weeks, increasing the load as you progress. Major muscle groups will be targeted during this routine, utilizing power and strength.

2 1 LEGAL NOTICE The Publisher has strived to be as accurate and complete as possible in the creation of this workout plan, notwithstanding the fact that the Publisher does not warrant or represent at any time that the contents within are accurate due to the determination of each individual partaking in this plan. While all attempts have been made to verify information provided in this plan, the Publisher assumes no responsibility for errors, omissions, or contrary interpretation of the subject matter herein. Any perceived slights of specific persons, peoples or organizations are unintentional. In workout plans, like anything else in life, there are no guarantees of results that can be achieved. Readers are cautioned to rely on their own judgment about their ability to follow the routines set about in this plan and should always seek the advice of a trained medical professional such as a doctor, dietician or physician. This workout plan is not intended for use as the sole source of health and nutrition fitness or weight training advice or as a substitute for any sound professional medical advice. All readers and users of this plan are advised to seek the services/advice of a trained medical professional such as a doctor, dietician or physician. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents. You are encouraged to print the full plan for easy reading. 6 Week Mass Gainer Live For Gym

3 2 DISCLAIMER The materials and content contained in this workout plan are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. Users of 6 Week Mass Gainer should not rely exclusively on information provided in this workout plan for their own health needs. All specific medical questions should be presented to your own health care provider. Live For Gym makes no warranties or representations, express or implied, as to the accuracy or completeness, timeliness or usefulness of any opinions, advice, services or other information contained or referenced in this 6 week plan. Live For Gym does not assume any risk for your use of this workout plan. Users of this workout plan should be aware that the materials and content contained in this plan are only updated periodically; such materials or content may not contain the most recent information available. Live For Gym reserves the right to update or change information contained in this workout at any time. In consideration for your use of and access to this workout plan, you agree that in no event will Live For Gym or any other party involved in creating, producing or delivering this plan or any site linked to this plan, be liable to you in any manner whatsoever for any decision made or action or non-action taken by you in reliance upon the information provided through this workout plan. 6 Week Mass Gainer Live For Gym

4 6 WEEK MASS GAINER EXPLODE YOUR MUSCLES THE ROUTINE You will be performing this routine for 6 weeks. In this time you will focus your energy on the demand of the lift. The idea behind this is to hit the major muscles consistently throughout the workout so that your testosterone levels increase as the workout progresses. Weeks 1-3 are set out at a certain rep to set range, however weeks 4-6 the sets increase. We want to focus on letting the muscles work hard to perform the heavy compound lifts, so that end of the session your muscles are fired up and pumped. There will be 2 rest days during the week. You will need these rest days so that you can give your muscles the chance to recover from the previous sessions. If you are looking for the weight loss side of things by doing cardio, don t worry as this routine will tap into fat reserves automatically. WHAT DO YOU NEED The only thing that you will need is your desire to want to change how you look and how hard you are prepared to work to get there. This routine is by no means an easy routine (although there are much harder ones out there), but it is one that can be done if your commitment, focus and desire is there. SPLIT THE WORKOUTS Training different muscle groups during a workout will trigger growth receptors, especially with compound exercises on major muscle parts. Release of high levels of testosterone is what you will gain by increasing your load on major muscle groups. Blood flow direction is important in this routine Stay committed to the routine and try to look for ways to keep yourself motivated. A gym buddy is a good idea if you can find one. There is nothing like some camaraderie in the gym when you are both lifting the weights. 6 Week Mass Gainer Live For Gym 3

5 6 WEEK MASS GAINER EXPLODE YOUR MUSCLES CONTRACTION IS KING A far too often overlooked part of performing the rep is the lack of complete muscle contraction. We are looking for full range of motion here with 100% contraction of the muscle. This is not a hurry up and finish the set game, it s about opening up the muscle completely then contracting it throughout the rep range. Feel the muscle working the whole way through the rep. Understand what muscle group you are working then focus on contracting that muscle and only that muscle. If it is flat bench you are working on then focus on contracting the pectoral muscle as you press away from your body. WHEN IT BURNS IT GROWS Don t stop when it starts to burn. You want it to burn. This is the range that you need to be in to recruit the most muscle fibres and trigger all the growth receptors you need to build that solid, rock hard look. Remember that if you do 10 reps without a burn, that means your muscles can do 10 reps of that weight with ease, it s the 11 th, 12 th, 13 th etc. reps that count as your muscles are not used to going that long with the weight. This is where this routine will help push your muscles to places they haven t been before. The first 3 weeks are about getting your muscles working and allowing you to gain control of your muscles while they are performing the sets. The idea behind this is that if you are doing 15 reps, then you want to start burning at 12 reps. Don t choose a weight that you can do all the reps without a fight, you need to fight. Getting your muscles to work with heavier weights over a longer period will build muscle endurance allowing you to maintain a heavy weight for longer distances. WATCH THE INCREASE Don t be concerned about the increase in sets from weeks 4-6. Your muscles will work harder for sure, but by this time your muscles will be ready. During the first 3 weeks you will be building up your muscles and their stamina under pressure. In weeks 4-6 your muscles will be ready to continue the work and keep pushing through. 6 Week Mass Gainer Live For Gym 4

6 MONTHLY VIEW WK DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 1 Chest & Calves Back Arms & Hamstrings 2 Chest & Calves Back Rest Arms & Hamstrings 3 Chest & Calves Back Arms & Hamstrings 4 Chest & Calves Back Arms & Hamstrings 5 Chest & Calves Back Arms & Hamstrings 6 Chest & Calves Back Arms & Hamstrings

7 WEEKLY VIEW WEEK 1 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Chest & Calves Incline Barbell Press Decline Dumbbell Flyze -20 Incline Hammer Machine Press Toe Press On Leg Press Machine Standing Smith Machine Calf Raises Shoulder Press Dumbbell Front Raises Lateral Dumbbell Raises Bent Over Rear Flyze Barbell Upright Row Barbell Wrist Curls Back Pull Ups REPS=To Failure Lat Pull Downs One Arm Dumbbell Rows Reverse Grip Bent Over Barbell Row Wide Reverse Grip Lat Pull Downs Close Grip Over Hand Lat Pull Down Leg Extension SETS=1 REPS=40 Leg Extensions Barbell Squat Leg Press Reverse Dumbbell Lunge REPS=10 Each Leg Alternating Arm Bicycle Arms & Hamstrings Straight Bar Tricep V Handle Tricep Close Grip Barbell Press Weighted Dips Barbell Curls Curls REPS=10 Each Arm Hammer Curls Each Arm Lying Leg Curls

8 WEEK 2 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Chest & Calves Incline Barbell Press Decline Dumbbell Flyze -20 Incline Hammer Machine Press Toe Press On Leg Press Machine Standing Smith Machine Calf Raises Back Pull Ups REPS=To Failure Lat Pull Downs One Arm Dumbbell Rows Reverse Grip Bent Over Barbell Row Wide Reverse Grip Lat Pull Downs Close Grip Over Hand Lat Pull Down Shoulder Press Dumbbell Front Raises Lateral Dumbbell Raises Bent Over Rear Flyze Barbell Upright Row Barbell Wrist Curls Leg Extension SETS=1 REPS=40 Leg Extensions Barbell Squat Leg Press Reverse Dumbbell Lunge REPS=10 Each Leg Alternating Arm Bicycle Arms & Hamstrings Straight Bar Tricep V Handle Tricep Close Grip Barbell Press Weighted Dips Barbell Curls Curls REPS=10 Each Arm Hammer Curls Each Arm Lying Leg Curls

9 WEEK 3 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Chest & Calves Incline Barbell Press Decline Dumbbell Flyze -20 Incline Hammer Machine Press Toe Press On Leg Press Machine Standing Smith Machine Calf Raises Shoulder Press Dumbbell Front Raises Lateral Dumbbell Raises Bent Over Rear Flyze Barbell Upright Row Barbell Wrist Curls Back Pull Ups REPS=To Failure Lat Pull Downs One Arm Dumbbell Rows Reverse Grip Bent Over Barbell Row Wide Reverse Grip Lat Pull Downs Close Grip Over Hand Lat Pull Down Leg Extension SETS=1 REPS=40 Leg Extensions Barbell Squat Leg Press Reverse Dumbbell Lunge REPS=10 Each Leg Alternating Arm Bicycle Arms & Hamstrings Straight Bar Tricep V Handle Tricep Close Grip Barbell Press Weighted Dips Barbell Curls Curls REPS=10 Each Arm Hammer Curls Each Arm Lying Leg Curls

10 WEEK 4 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Chest & Calves Incline Barbell Press Decline Dumbbell Flyze -20 Incline Hammer Machine Press Toe Press On Leg Press Machine SETS=5 Standing Smith Machine Calf Raises SETS=5 Shoulder Press Dumbbell Front Raises Lateral Dumbbell Raises -20 Bent Over Rear Flyze Barbell Upright Row Barbell Wrist Curls Back Pull Ups REPS=To Failure Lat Pull Downs One Arm Dumbbell Rows Reverse Grip Bent Over Barbell Row Wide Reverse Grip Lat Pull Downs Close Grip Over Hand Lat Pull Down Leg Extension SETS=1 REPS=40 Leg Extensions Barbell Squat Leg Press Reverse Dumbbell Lunge REPS=10 Each Leg Alternating Arm Bicycle Arms & Hamstrings Straight Bar Tricep V Handle Tricep Close Grip Barbell Press Weighted Dips Barbell Curls Curls Each Arm EZ Bar Preacher Curls Lying Leg Curls

11 WEEK 5 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Chest & Calves Incline Barbell Press Decline Dumbbell Flyze -20 Incline Hammer Machine Press Toe Press On Leg Press Machine SETS=5 Standing Smith Machine Calf Raises SETS=5 Shoulder Press Dumbbell Front Raises Lateral Dumbbell Raises -20 Bent Over Rear Flyze Barbell Upright Row Barbell Wrist Curls Back Pull Ups REPS=To Failure Lat Pull Downs One Arm Dumbbell Rows Reverse Grip Bent Over Barbell Row Wide Reverse Grip Lat Pull Downs Close Grip Over Hand Lat Pull Down Leg Extension SETS=1 REPS=40 Leg Extensions Barbell Squat Leg Press Reverse Dumbbell Lunge REPS=10 Each Leg Alternating Arm Bicycle Arms & Hamstrings Straight Bar Tricep V Handle Tricep Close Grip Barbell Press Weighted Dips Barbell Curls Curls Each Arm EZ Bar Preacher Curls Lying Leg Curls

12 WEEK 6 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Chest & Calves Incline Barbell Press Decline Dumbbell Flyze -20 Incline Hammer Machine Press Toe Press On Leg Press Machine SETS=5 Standing Smith Machine Calf Raises SETS=5 Shoulder Press Dumbbell Front Raises Lateral Dumbbell Raises -20 Bent Over Rear Flyze Barbell Upright Row Barbell Wrist Curls Back Pull Ups REPS=To Failure Lat Pull Downs One Arm Dumbbell Rows Reverse Grip Bent Over Barbell Row Wide Reverse Grip Lat Pull Downs Close Grip Over Hand Lat Pull Down Leg Extension SETS=1 REPS=40 Leg Extensions Barbell Squat Leg Press Reverse Dumbbell Lunge REPS=10 Each Leg Alternating Arm Bicycle Arms & Hamstrings Straight Bar Tricep V Handle Tricep Close Grip Barbell Press Weighted Dips Barbell Curls Curls Each Arm EZ Bar Preacher Curls Lying Leg Curls

13 6 WEEK MASS GAINER EXPLODE YOUR MUSCLES COMPLETING THE ROUTINE Once you have finished the routine, you can change to another routine. This routine can be modified so that you can continue with it after the 6 weeks is finished, however ensure you are keeping your body guessing the whole time. This routine is the right length for you to keep at it, but you would need to move the training days around as well as the exercises and order. The trick is to not become complacent and get used to a routine because you are getting stronger with it. This is where a weight loss plateau will start to form, and you will then need to train harder to break out of it. We hoped you enjoyed this routine and that you had fun training yourself and pushing your limits like never before. REMEMBER TO EAT While training and exercising is what you need to do in order to build the muscles you want, eating will always have a higher place. Without the correct diet, your hard work in the gym will not pay off. KEEP IN TOUCH We would love to know how you got on with this routine so please keep in touch with us and let us know how you did, or how we can improve on our service. living4gym There is no point in working hard in the gym and not giving your muscles the correct foods to help them recover info@liveforgym.com 6 Week Mass Gainer Live For Gym Copyright 2014