Jason Ferruggia: Muscle Gaining Secrets 2.0 PDF (eBook)


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STOP reading Fake Reviews and Opinions! Discover the Truth and the Facts about Muscle Gaining Secrets 2.0™ PDF, eBook by Jason Ferruggia in this Special Document. Enjoy :)

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Jason Ferruggia: Muscle Gaining Secrets 2.0 PDF (eBook)

  1. 1. MMuussccllee GGaaiinniinngg SSeeccrreettss TThhee HHaarrddggaaiinneerrss GGuuiiddee ttoo GGeettttiinngg BBiigg && RRiippppeedd By Jason Ferruggia 2
  2. 2. DDiissccllaaiimmeerr You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is not meant to supplement, nor replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Muscle Gaining Secrets. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. 3
  3. 3. This publication is intended for informational use only. Jason Ferruggia and www.MuscleGainingSecrets.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. 4
  4. 4. TTaabbllee ooff CCoonntteennttss Chapter 1- Introduction 7 Chapter 2- The Everlasting Bond 10 Chapter 3- The Importance of Physical Strength 12 Chapter 4- The Training Effect 15 Chapter 5- The Seven Critical Factors 18 • Exercise Selection 18 • Training Volume 20 • Number of Reps Used 24 • Rep Speed 29 • Rest Intervals 30 • Training Session Length 30 • Training Session Frequency 34 Chapter 6- Intensity 36 Chapter 7- Neck & Shoulder Training 39 Chapter 8- Back Training 43 Chapter 9- Chest Training 54 5
  5. 5. Chapter 10- Arm Training 57 Chapter 11- Leg Training 63 Chapter 12- Extreme Stretching 71 Chapter 13- Putting it All Together: The MGS Workouts 75 • The Beginner Workout Plan 76 • The Intermediate Workout Plan 78 • The Advanced Workout Plan 85 Chapter 14- Fat Burning Cardio 96 Chapter 15- Recovery Methods 110 Chapter 16- Mass Building Nutrition 116 Chapter 17- The Truth About Supplements 150 Chapter 18- Training Partners 174 Chapter 19- Training Music 178 Chapter 20- Questions & Answers 182 Chapter 21- Conclusion 192 About the Author 196 6
  6. 6. CChhaapptteerr 11:: IInnttrroodduuccttiioonn “A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.” Vince Lombardi When it comes to muscle building genetics I am probably at the bottom of the barrel. Neither of my parents are over 5’7” or 140 pounds soaking wet. In fact, almost no one on either side of our family is even close to what you would describe as “big.” There is one exception, however, and that is my Uncle Rory from Scotland. Uncle Rory stood six feet, three inches tall, and was one of the biggest guys I’ve ever seen. He had traps that touched his ears and forearms so massive that Popeye would have been jealous. Uncle Rory loved to lift heavy weights and was a regular competitor in the Highland Games which is Scotland’s traditional strongman contest. I remember going to watch him as a kid. Sometimes while he was warming up I would try to move one of the anvils or lift the caber, which is basically a telephone pole, slightly off the ground. Uncle Rory would look at me and say “Whit ye doin, ya wee bugger? Ya cannae bloody well lift that.” Then he would pick up the object like it was a feather while roaring with laughter. “One day,” he told me. It was then and there that I decided I wanted to be big and strong when I grew up, just like my Uncle Rory. I started lifting weights when I was 13 years old and a few months away from my freshman year of high school. I was officially the world’s biggest weakling at the time and weighed less than 100 pounds. I hadn’t seen Uncle Rory in a few years, but my cousin had started dating a professional wrestler and he became my new inspiration. He wrote me a training program and I began my quest. 7
  7. 7. Four years later, I graduated high school at six feet tall and a whopping 147 pounds. If I turned sideways, you’d have a hard time seeing me. I was still relying on advice I got from the muscle magazines and from a 285-pound, steroid-using professional wrestler. Twenty years later, and after thousands of hours spent training, studying, researching, and experimenting, I’m confident that I finally know what truly makes for effective strength training. It took a long time, but I wouldn’t have changed a thing. It was how I learned everything that I am about to share with you in this training manual. This information is battle tested and has been proven thousands of times over, and that is why you should trust every word you read here. Many years ago I decided that I wanted to make a living training others, so I opened up my own underground, hardcore gym in New Jersey. For years and years I have had clients come to me with one goal in mind—“I wanna get huge,” they tell me. Often times these are high school or college kids who only have 12 weeks in the summer to train with me before they head back to school. Time and time again I have granted their wishes and helped them pack 20 to 30 pounds of muscle on to their physiques in three months or less. Now before you say, “Well, it’s easier for kids to grow than it is for adults,” I must inform you that I have had equal success using these types of programs with clients of all ages. A close friend of mine came to me shortly after his 40th birthday and said the same thing, “Help me get big.” Sure enough, after doing everything I told him, he had packed on over 20 pounds in just three short months. I decided to write Muscle Gaining Secrets when I finally got fed up with all the false promises that are being promoted out there by scam artists who are only out for your hard earned money. Every time I surf the web lately I see someone else selling a new muscle building system. The credentials of many of these authors are very questionable, and the fact that they have never trained a single solitary soul is even more disheartening. The information you are about to discover is the culmination of 20 years of extensive research and in-the-trenches experience. For over two decades I have studied the 8
  8. 8. work of the Iron Game pioneers and wouldn’t be where I am today if it weren’t for them. For this reason I must dedicate Muscle Gaining Secrets to the legends of Iron; men like: Paul Anderson, Arthur Saxon, George Hackenshmidt, Vince Gironda, Bill Pearl, John Grimek, Arnold Shwarzenegger, David Rigert, Louie Simmons, and too many others to name. And respected researchers like: Robert Roman, Leonid Matveyev, Dr. Mel Siff, Dr. Yuri Verkoshansky and Professor Vladimir Zatsiorsky. Over the course of my training career I have taken everything that I learned from these great pioneers and countless other world renowned strength training experts (many of whom I now call personal friends) and combined it with thousands of hours of real world experience to create what I believe to be the most effective muscle building system on the planet. I must warn you, however, that if you are looking for a bunch of scientific terms and references you are going to be disappointed because I have included very few. Although I have read just about every study ever conducted in regards to strength training and nutrition, I realize that most of you would care not to. For that reason I have taken all of the science and all my years of experimentation on thousands of human guinea pigs, and condensed it down into one easy to read manual containing only that which you absolutely need to know in order to get massively big, strong and ripped. The information contained in Muscle Gaining Secrets is time tested and proven to work, without fail. I have used these methods with hundreds of high school, college and professional athletes, armed forces members, Hollywood stars and thousands of every day regular people. The results have been astounding and the program works every time. Follow the plan to the letter and you will get mind blowing results. Now let’s get to it. 9
  9. 9. CChhaapptteerr 22:: TThhee EEvveerrllaassttiinngg BBoonndd "The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you in the real deal. The Iron is the great reference point, the all-knowing perspective giver, always there like a beacon in the pitch black. I have found the iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.” Henry Rollins I “train”, I don’t “work out”. I have never “worked out” in my entire life. There is a huge difference between the two. I can’t work out. I don’t know how. Even if I did I would never do it. It’s what “they” do, and I will never be one of “them.” I only know one way and that is to go to the gym and train hard. If I can’t do that, I won’t bother going. Mindlessly going through the motions to get a “good workout” is not something I have ever been interested in. I train and I constantly strive to make progress. Training is so much more than working out. It helps you get to know yourself better. It shows you what you’re really made of and how hard you’re willing to work and persevere to overcome an obstacle. Training is a release. It's a time to leave all the problems of the world behind and go to battle with yourself or your training partners. The iron can be your best friend and your worst enemy all at once. But it will always be there for you when you need it. When you establish this kind of relationship with the iron you will have something so much more meaningful than those who simply go to the gym to get a pump, pick up girls, and socialize. Working out is what the general public does to get in a little better shape. They go to the gym because they have to. They don’t love it, and they don’t live for it. But to 10
  10. 10. those of us who feel most at home pushing heavy weight in some hole-in-the-wall hardcore gym, training is our passion. I've gone to battle with the iron and come out on the losing end many times. I've strained, pulled, and torn muscles and ligaments. I've screwed up my back and injured my knees. I've sweat, bled, and puked…all in the same workout. But I do it because I love it. The quest for strength is one of man’s basic instincts. It is something that has been pursued fervently since the beginning of time, because, as the old cliché goes, only the strong survive. Lifting weights can have an endless array of health benefits, but let’s be honest— that's not why we do it. The people at the local fitness center do it for those reasons, but not us. We do it for that feeling of going to battle, the rush of hitting a new max, and to meet the challenge of pain and suffering that come along with it. We do it because we love to set goals and bust our asses in pursuit of them. We do it because it allows us to release all our pent-up anger and aggression. We do it because we know most others don't have the balls to train like we do. We do it for that feeling of camaraderie and competition amongst training partners. We do it for the feeling that you can only get when you have a mind-numbingly heavy weight in your hands, straining for all that you're worth, while your training partners are screaming in your ear, Slayer is blasting on the radio, and you’re slowly grinding toward that goal you've been chasing. That is why we do what we do. 11
  11. 11. CChhaapptteerr 33:: TThhee IImmppoorrttaannccee ooff PPhhyyssiiccaall SSttrreennggtthh There are few things more important in life than physical strength. This may sound outlandish to some of you given that the technology in today’s world has replaced the need to do so much manual labor, but it’s true. This has been true since the beginning of time when we had to fight for our survival and it will remain true no matter how many machines they build. There is no more basic alpha-male instinct than the quest for strength. The old saying “only the strongest shall survive” has never lost its meaning or relevance because it is an eternal and universal truth. Though we no longer need to capture and kill our food and we now have the comfort of modern amenities, physical strength is no less important. Every physical task that you engage in will be significantly easier and done with much greater proficiency if you are strong. High levels of strength boost confidence levels and help you survive in today’s society. Given the statistics on crime and other unforeseen problems such as storms, natural disasters and car accidents that the average man can encounter on a regular basis, it is almost irresponsible not to maximize your strength levels which in turn maximize your chances of survival. Without strength, how can you even consider yourself a real man? How can you look in the mirror and live with yourself if you see a pathetically weak image staring back at you? How can you protect your wife or girlfriend, command the respect of your peers, or be a role model to your kids? Strength is what separates the men from the boys in today’s society, and despite what certain individuals may try to tell you, the quest for it is nothing to be ashamed of. Those who put you down for going to a gym to lift heavy weights are ashamed of who they are. They call us “meatheads” and make jokes when we are not around (they rarely have the balls to say them to our faces), but it’s their own lack of strength, and their lack of the discipline it takes to make gains that makes them feel inferior. They have either tried to improve their bodies and failed, or they never had the guts to try at all. They’ll try to tell you you’re wasting your time—“be normal and 12
  12. 12. come out drinking with us instead of going to the gym,” they’ll say. Forget about them. If you were satisfied with being normal, you wouldn’t be reading this. Train, eat, sleep, read this manual, and stay the course—you’ll make fools of those people in no time. Now I know that some of you may be thinking to yourselves right now, “I just want to get big, I don’t care about getting strong.” Not only is that the wrong attitude to take but it will cause you to fail in your attempt to build massive amounts of size. For those that don't already know, there are a few different ways to make progress in your workouts; you can increase the load (lift heavier weights), you can increase the density (do more work in the same time frame), and you can even do the same amount of work in less time. But I can guarantee you that if you are still using the same weights today that you were using two years ago, or even two weeks ago, you are not making progress. You simply cannot get significantly bigger without lifting heavier weights. You can set the stopwatch and do all your little supersets and drop sets until you are blue in the face, but a 185-pound squat is still a 185 pound- squat, no matter how you do it. The fastest and easiest way to ensure continued progress in the weight room is to constantly strive to lift more weight and get stronger. People want to make every excuse under the sun and will try every system they can find to get around this simple fact. One of my favorite excuses is that what I am suggesting is impossible because no one can continue to get strong forever and continually add weight to the bar. If that were possible, then the world would be filled with 1,000-pound bench pressers, they say. As opposed to all of the 405-pound benchers out there, right? Right. I mean how many times do you ever see a single human being in a public gym bench press 405 pounds?! One guy out of 1,000 maybe? Give me a freaking break! Yes, it’s true; no one can keep adding weight to the bar indefinitely. But who (name me one guy you know personally) has ever maxed out their strength levels?! Not one person! Not a single, solitary soul! Why don't you see tons of extremely strong guys 13
  13. 13. in the gym everyday? Because most people have no idea how to train properly and make progress. To further emphasize my point about the importance of getting brutally strong, I ask you to look at powerlifters—guys whose only purpose in training is to lift really heavy weights— and the incredible size and thickness they possess (this holds true even with lighter powerlifters). Tons of people lift weights on a regular basis; many of them would even consider themselves bodybuilders. But why aren’t more of them significantly bigger? Why do so many people who use light weights and pumping workouts not possess anywhere near the muscularity of the average powerlifter? I’ll tell you why; it’s because the only way to build that kind of real, lasting size is with heavy weights. THE BOTTOM LINE If you only take a few ideas from this manual, this is one of the most important ones. You must continually strive to get stronger and constantly be adding weight to the bar if you ever want to see significant, head turning muscle growth. If this wasn’t the case then why is it that everyone who is incredibly strong is also usually incredibly big? Have you ever seen someone who can bench press four hundred pounds or squat five hundred that is small? Probably not, because not too many of those people exist. Remember…Only the strong survive. 14
  14. 14. CChhaapptteerr 44:: TThhee TTrraaiinniinngg EEffffeecctt Most people spend the majority of their time in a state of homeostasis. This means that they are not building muscle and they are not losing muscle. The only way to disrupt this state of homeostasis is to impose great stress on the body. Stress can come in many different forms, such as mental, emotional, and physical. For the purpose of building muscle, we want to focus on physical stress. Here’s a basic example of the effects of a physical stress. When a person lies out in the sun for the first time at the beginning of summer, he is applying a form of stress to the body. The body adapts to the stress by darkening the skin—either burning or tanning. If you lie out for just the right amount of time, you will get tan. If you lie out for too long, you will get burned. The body will adapt one way or the other. Let’s assume that you didn’t overdo it and were able to get tan in the 15 minutes you spent lying out. What would happen if you laid out again the next day for another 15 minutes? Would you get tanner? No, you wouldn’t, because you have already adapted to that stress and are prepared for that demand the next time you impose it upon the body. That is your new level of homeostasis. To achieve a deeper tan, you will need to lie out for a longer amount of time or use less sunblock. But doing the same thing again will not elicit an adaptation response. You need to remember this important point when you are training: doing the exact same thing for a second time, be it lying out in the sun for the same amount of time or lifting the same weight for the same number of sets and reps, will not force the body to adapt in any way. Another example of this is a person who just starts a manual labor job. The new demands placed upon the body will leave the worker extremely fatigued at the end of each day. The body, however, will begin to accept this level of activity as the new homeostasis and, in time, will adapt. Eventually the worker will not be overly 15
  15. 15. fatigued from his daily regimen because the body will have successfully adapted to it. You need to impose stress on the body in a way that it is not used to in order to force adaptation. For the purposes of building size and strength that can be done by lifting more weight, doing more reps with the same weight or increasing your training volume. Once you impose the new demands, your body will adapt and reach a new level of homeostasis. After imposing a new demand on the body, the initial response is always fatigue. The body will fight to return to its previous level of homeostasis, but will not stop there. It wants to be prepared for that demand the next time it’s faced with it, so the body will actually super or overcompensate and build itself up bigger and stronger. That is the training effect. How do you know if you have recovered and thus achieved the training effect? It’s very simple; you will be able to exceed your previous performance in the gym (lift heavier weights or do more reps with the same weight). If you can’t exceed your previous performance you either did too many sets, trained for too long, didn’t take enough time between workouts, didn’t eat or sleep properly, or didn’t use proper recovery methods (as discussed in Chapter 16) THE BOTTOM LINE Remember, effective training in its simplest form is applying a new stress to the body that it is not used to or prepared for which forces adaptation and then recovery. This can also be called the law of progressive overload. The end result is a bigger and stronger muscle. This is why you must always strive to beat your previous week’s performance and constantly be adding weight to the bar or doing more reps with the same weight. You simply can not do the same thing even once or are you are wasting your time and will never get anywhere. Your body adapts to the same weights and reps in just one workout. When you repeat that workout for a second time you have absolutely no choice but to go up in weight or reps. This point can not be overstated and must not be forgotten. Every workout is essentially a battle between you and your training journal, and you must do all that you can to 16
  16. 16. ensure that you emerge victorious each and every time. If you don’t adhere to this crucially important rule you will never develop the muscular physique you’re after. 17
  17. 17. CChhaapptteerr 55:: TThhee SSeevveenn CCrriittiiccaall FFaaccttoorrss When it comes to constructing the ultimate training plan, there are seven critical factors that need to be addressed and they are: • Exercise selection • Training volume • Number of reps used • Rep speed • Rest intervals between sets • Training session length • Training session and body part frequency FACTOR # 1: EXERCISE SELECTION The best exercises are always multi-joint, compound, movements such as squats, deadlifts, rows, dips, chin ups and military presses that use free weights or bodyweight as resistance. There are no machine exercises that could ever compare; end of story. My advice is to avoid them all like the plague. Here’s another good rule of thumb: Any exercise that makes you look like a fruitcake in any manner is instantly disqualified as a useful exercise. Remember that important tip. Another characteristic of the best exercises is that they are usually those that allow you to use the most weight. The more weight you can handle for a particular body part, the greater the growth stimulus. For example, a close-grip bench press is way more effective than a triceps extension because you can use triple the amount of weight. A Romanian deadlift is a far better hamstring exercise than a leg curl for the same reason. Along those lines, bench presses will always blow flyes and cable crossovers off the map because someone who can bench 315 usually can only use 40’s on a flye. That’s more than a 200-pound difference between the two exercises. 18
  18. 18. Yet another marker of a great mass building exercise is that it allows you to move your body through space instead of simply moving your limbs. Let me explain… Every four years, when the Summer Olympics roll around, I am, without fail, asked the same question on an almost daily basis. “What do I have to do to look like those Olympic gymnasts?” With gymnastics being one of the most widely covered Olympic sports, everyone talks about the awe-inspiring physiques displayed by these amazing athletes. What’s really interesting about gymnasts is the fact that they do not train for size, yet they display unbelievable levels of muscularity. This is because of the kinds of exercises they do. Every exercise a gymnast does involves moving his body through space. He never moves a fixed object around his body (like you do with most weight training machines). By moving your own body weight or your own body weight plus added resistance (such as when you do a traditional barbell squat) through space, you increase neuromuscular activation. A higher level of neuromuscular activation means that the nerves are sending a stronger signal to the muscles to recruit more fibers. This is very important because the nerves control muscle maintenance and development. If you cut a nerve to a muscle you will find that atrophy begins almost immediately. The loss of a nerve signal will actually induce muscle loss faster than lack of use. On the other hand, when you force the nerves to organize the action of a lot of muscle fibers at once, you allow for a lot of growth and strength to develop. Besides just moving your body through space, most gymnastic exercises require balance and coordination, which further increase the nervous system activity. Stabilizer muscles are also called upon heavily to steady the load, so you get more complete muscular development. Finally, any exercise that has a fear factor involved, such as a heavy squat or, in this case, the fear of falling off the rings and severely injuring yourself, can greatly increase the activity of the nervous system, and therefore muscle recruitment. So any movement where you are moving your body through space is far more effective than one where you are merely moving your limbs, even if it means you have to use slightly less weight. An example of this would be the superiority of 19
  19. 19. squats over leg presses. You can normally use nearly double the weight on a leg press that you can on a squat, however this does not make a leg press more effective. In fact, leg presses, while being an extremely effective mass building exercise, aren’t even in the same ballpark as squats; no leg exercise is. This is not only because you are moving your entire body through space when you squat but because you are also using every muscle in your body to stabilize the weight. A 1,000-pound leg press is still a machine exercise where you move your limbs instead of your body. How many different exercises should I use? A huge mistake that a lot of people make in their training is that they use too many exercises. Constantly switching exercises and rarely repeating the same one more than a few times per year is a good way to guarantee yourself a complete lack of progress. By regularly rotating through countless exercises you never have anything to gauge your progress against and don’t know if you are actually getting stronger because the weight you’re able to use varies so much between different exercises. On the opposite side of the coin are those people that rarely ever switch the exercises that they use. I have seen some people do the same few exercises for an eternity. You have to remember that your body is constantly adapting and will eventually grow accustomed to the exercise and you will reach a point where you can no longer go up in weight. This will usually happen within 4-8 weeks of using the same exercise and will signify that it is time to move onto a new one. The best thing you can do if you want to continually get bigger and stronger is have a list of the 4-8 most effective exercises per body part. Stick with those and rotate through them throughout the year. More exercises than that are really not needed and will do very little to help you make faster progress. FACTOR # 2: TRAINING VOLUME Training volume can basically be defined in its simplest form as the total number of sets you do at any given workout. A more complete definition would be the total amount of weight lifted during the workout. This can be determined by multiplying the weight lifted by the total number of sets and reps. Therefore if you squatted 150 20
  20. 20. pounds for three sets of ten the formula would look like this: 150lbs x 3 sets x 10 reps= 4500. How many sets should I do per exercise? I hope you are sitting down because what I am going to tell you will probably shock you. I know most of you are used to doing at least three sets per exercise. After all, three sets of ten is the most popular set and rep scheme on the planet. Some of you may even be doing more sets than that. I was right there with you several years back. I was told by certain so called experts that I had to do at least four to six sets per exercise if I ever wanted to get big. Unfortunately that approach led to me remaining small and getting injured quite frequently. The real deal, bottom line truth is this-- there is very rarely any need for you to ever do more than two work sets at the same rep range, with the same weight, per exercise. If you can’t accomplish your goals with those two sets you are probably not working hard enough or smart enough. But don’t just take my word for it; listen to what one of the most successful and massive bodybuilders of all time, seven time Mr. Olympia Dorian Yates had to say on the subject: “I'll do one or two sets per exercise. If you haven't done the job by then, it's not going to happen." (Blood & Guts, 1993) The only exception I make to this rule is with absolute newbie beginners. That is because as a beginner you need more exposures to the same stimulus because you have not maximized the firing efficiency or your central nervous system just yet. Also, beginners are doing exercises for the first time so they need to do them more often just to master perfect technique. How many sets should I do per workout? Some fitness experts claim that high volume training is needed to gain muscle mass. They are even willing to fight to the death to defend their views. However, in my experience working with thousands of trainees I have found that in most 21
  21. 21. cases, 10-12 total sets per workout are all that’s needed to achieve mind blowing muscle gains. That, my friends, is a far cry from what you see in 99% of the muscle building programs out there today. I would never recommend a traditional high volume bodybuilding workout to skinny guys looking to gain size rapidly. Less is almost always more when it comes to weight training. Most people are over trained because they do too many sets and reps while neglecting to ever lift heavy weights. A lot of people also have poor recovery ability because they don’t eat properly, don’t sleep enough and are stressed out of their mind in today’s busy society. For this reason, a lower training volume is better for most people, most of the time than a higher training volume… especially for skinny guys and hardgainers. If I had to take a guess I would say that most people do between 20 and 30 sets per workout. If that describes you, then let me ask you a few questions. What are you accomplishing by doing so many sets? Are the extra sets making you stronger? Are they making you bigger? What exactly is all that training volume doing? "Well,” some people argue, “Arnold did it and so do all pro bodybuilders." Ok, but that doesn't convince me of anything. Some people succeed in life in spite of what they do, not because of it. And when making this argument you need to understand that all pro bodybuilders have superior genetics for building muscle, and most are on enormous amounts of steroids. Some spend upwards of $60,000 per year on these drugs. But even so, not as many of them as you think are using the 30–50 sets that you read about in the bodybuilding magazines. The shady truth behind that is that many magazines have paid these bodybuilders to write about their training programs and grossly exaggerate what they do in the gym. This is all in an effort to do two things: create larger than life superhero types and, most importantly, sell supplements. If they can sucker you in to doing this 50–set workout, you definitely won’t make progress, and you will mistakenly start looking for some magical supplement to help you get bigger and stronger. It’s a dirty business. 22
  22. 22. Having said that, the fact still remains that there are large numbers of pro bodybuilders who do use a training volume that is way too high for the average guy. If I were to ask any of these bodybuilders why they do 20 sets per body part, I would be anxious to get an answer that would actually make sense and persuade me that there is something I'm missing. And please don't tell me you're hitting the muscles from a variety of angles, blah, blah, blah. That subject has been debated to death and I don’t believe it to be remotely true. A muscle either contracts or it doesn’t. And when it contracts it does so from origin to insertion. You can not isolate a certain part of a muscle. There is no such thing as training the inner or outer pecs or the upper or lower biceps. So, I ask of all the high volume junkies, can you honestly give me an explanation that you believe in as to why you are doing that many sets? And if you still want to use the "what about bodybuilders" argument, let me again refer you back to the great Dorian Yates, who said, "I don't believe in doing the traditional 15-20 sets per bodypart. That's too much work.”(Blood & Guts, 1993) Traditional bodybuilding dogma tells us that we need to do a certain amount of damage to the muscle and break it down, then let it rest and build itself up stronger before training it again. Well, if I do 16 sets for chest today, and then five to seven days later come back to the gym and my bench has gone from, let’s say, 300 pounds for six reps to 300 pounds for eight reps, why would that be any different than if I only did two to four sets for chest and still made the exact same progress? What exactly would be the difference? For one thing, if I did the higher-volume workout, I would have depleted my amino acid pool and glycogen stores, which would take away from my recovery ability. The high volume would probably cause extreme levels of soreness (Delayed Onset Muscle Soreness, or DOMS) which has been shown to decrease insulin sensitivity— so if I eat as many carbs as normal, they’re more likely to make me fatter than help me recover. Furthermore, my cortisol (a fat-storing stress hormone which eats away muscle tissue) levels will go up and my testosterone will go down. None of these are good scenarios. 23
  23. 23. For all of these reasons I highly recommend that you steer clear of the traditional 15-20 set per bodypart, high volume training that most bodybuilders and trainers recommend if you ever want to build enormous amounts of size and strength. FACTOR # 3: NUMBER OF REPS USED From the beginning of time, it seems, the typical muscle building rep range has been 8-12. Every bodybuilding magazine and program under the sun always recommends that you do 8-12 reps in your efforts to build bigger muscles. However, I am here to tell you that they are way off. The best rep range for building massive muscle is 5-8 reps. There is rarely a need to go below five because sets consisting of 1-4 reps increase strength by improving the nervous systems firing efficiency but do little to build muscle. On the other hand, eight is actually the highest number of reps you should do on a regular basis. Read that again and let it sink in before you ever consider doing another pump up set of 15-20 reps. Usually, when you do more than eight reps you build up too much lactic acid and residual fatigue, thus the quality of your sets starts to suffer. Secondly, if you now understand that the key to getting bigger is to get stronger, you will find it increasingly difficult to add weight week after week the higher up you go on the rep scale. It’s easy to continually add weight to your five rep sets but not quite as easy to add weight to your twelve reps sets. This is a phenomenon I have observed not only with myself but with hundreds of trainees over the years. I don’t know who ever came up with the 8-12 rep range but I can tell you for a fact that it is NOT the best rep range to be using in your quest to get bigger and stronger. If you go to the gym simply to get a pump then by all means do 8-12 reps per set. Hell, why not do 20-40? That will give you an even better pump. But I do hope you realize that getting a pump doesn’t mean you are building muscle. A pump is the incredibly tight feeling you get after doing a large number of reps. However, a pump is nothing more than blood engorging the muscle. You increase the blood flow to the muscle through the high rep activity and the extra blood gets trapped in there. 24
  24. 24. This leads to that skin stretching, tight feeling that we all love so much and that Arnold famously said in Pumping Iron, was better than sex. You can get a great pump from treading water but everyone knows for a fact that you will not grow an ounce of muscle from such an activity. Remember, the body does not want to build muscle and be bigger than it has to be. You have to force it do it what it does not want to do by lifting extremely heavy weights and leaving it with absolutely no choice but to grow. This can not be done with high reps. Most of the times when you exceed eight reps in a set the weights are simply too light to force any kind of adaptation effect whatsoever. Sticking with the target range of 5-8 allows you to use brutally heavy weights and targets the muscle fibers that have the greatest potential for growth. Not only that, but lower rep training is actually easier to recover from and less stressful on the body. The old timers like the great Eugene Sandow, Paul Anderson and George Hackenshmidt rarely trained above five reps. They said that this type of low rep training produced a “tonic” effect on the body and actually made you more energized as opposed to being completely wiped out like you are when you train with high reps. The Russians and Bulgarians also frowned upon the use of high reps and kept all of their training on the low end of the scale. Now that I have gotten your attention and hopefully made you realize how effective the rep range of 5-8 is I am now going to tell you that there are some cases when you can actually do more reps than that. I know, I know, I just got done imploring you to never go above eight reps but bare with me here as I explain the instances when you will want to train with slightly higher reps. It will all make sense when I’m finished. I promise. Certain muscle groups or exercises should not be trained incredibly heavy for safety reasons. Also, some muscle groups just seem to respond better to a slightly higher rep scheme. Below I have listed the instances in which you can and should go above the 5-8 rep range. 25
  25. 25. Injured Areas or Prehab Exercises: 8-15 reps If you have suffered an injury it is best not to overload that muscle or joint with heavy weights. Instead you want to work in a higher rep range with lighter weights until you have completely healed and rehabbed the injury. Doing this will still allow you to regain some size and strength while you’re hurt, and will prepare you for the heavy lifting you will be doing again when you get healthy. Also, if you know that you are prone to shoulder injuries and include prehab (injury prevention) exercises in your program for that area such as face pulls, band pull aparts and external rotations, you should do these exercises in the 8-15 rep range as well. That is because some of them put your shoulders in a precarious position and just due to the fact that the musculature you are training with these movements respond better to higher reps. Neck Extension and Flexion Exercises: 12-25 reps Neck exercises should not be done for less than 10-12 reps. The reason for that is simply a safety issue. When you start loading the neck you have to be extremely cautious in order to prevent possible injuries. For this reason you want to keep the reps higher and the weights lighter. I personally prefer to stick with 12-25 reps on neck exercises. Don’t fret, however, as you will still build muscle. The muscles of the neck are postural muscles that are slow twitch by nature because they are designed to hold your head up all day. For this reason they respond exceptionally well to higher reps. Parallel Bar Dips: 8-12 reps This exercise places a lot of stress on the shoulder capsule in the bottom range. It is for this reason that I recommend lowering yourself only to the point where your triceps are parallel with the floor and absolutely no lower. Even doing that is not enough, though. To ensure safety on this exercise you want to keep the reps higher once you progress past the beginner level and are able to hang significant amounts of weight from your waist while performing it. As long as you don’t go below eight reps on this exercise you should be able to hit it hard and heavy without having any problems. 26
  26. 26. Wrist Curls: 10-20 reps Any time you do a regular or reverse wrist curl you put stress on the wrist joint and not just the forearm muscles. This is completely fine and not dangerous at all, as long as you keep the reps on the higher side. I personally prefer 10-20 reps on most forms of wrist curls. The only exceptions to that rule are behind the back wrist curls and suitcase wrist curls which place very little stress on the wrists at all and can be done for as low as five reps. Also, the forearms have been shown time and time again to respond more favorably to a higher rep scheme and thus will grow more efficiently when trained in this manner. Any Kind of Squats or Lower Body Exercises: 5-20 reps Since the beginning of time lifters have reported great size gains in their legs from high rep squats. It was the basis of several training books and a favorite method of many old school bodybuilding authors such as John McCallum. The legendary professional bodybuilder Tom Platz was known for having the biggest legs of all time and credited much of his development to high rep squatting. One of my favorite leg training workouts for intermediate to advanced lifters is one or two incredibly heavy sets of 5-8 reps followed a few minutes later by one grueling death set of 20 reps. If you can’t get bigger and stronger from doing that you need to find a new hobby. One of the reasons high reps work so well on exercises like squats is that you can still use a very significant load. Whereas a high rep dumbbell curl would force you to use too light of a weight to stimulate muscle growth, high rep leg training is still done with respectable poundages. When you load a muscle with a brutally heavy weight for a long period of time, it has no choice but to grow. High rep squats do just that. Calves: 6-20 reps The calves also seem to respond quite well to higher reps. Standing calf raises can be trained heavy but should also be hit with higher rep sets on a regular basis as well. This has to do with the fact that we spend so much time on our feet and that the calves have adapted to that imposed demand. They require a high load and long time under tension in order to elicit a growth response. Seated calf raises should 27
  27. 27. always be done for at least 10 reps in order to ensure optimal growth. That is because the seated version of calf raises train the soleus muscle, which is slow twitch by nature. What about the supposed “inverse relationship between reps and training age?” Nearly everyone who has ever written about training has emphatically stated that beginners should use high reps on every exercise. They then go on to explain that the longer you have trained the lower your reps should get. So beginners should use twenty reps across the board, intermediates should supposedly use ten reps and advanced lifters should never go above five reps. This is complete and total nonsense! In fact, this rule is actually one hundred percent ass backwards. Beginners need to learn proper exercise form. This can only be done with low rep sets. They simply don’t have the muscular strength, control or coordination to hold certain positions safely at their level. For example, a beginner should never squat for more than five reps because his lower back and abs will fatigue long before his legs do which could result in a serious injury. Also, you have to realize that as a beginner you will not be able to handle extremely heavy weights anyway. So why would you want to lighten the load even more by doing sets of twenty? It’s ridiculous. You want to lift as heavy as you can with proper form and this can only be accomplished by sticking with five reps per set. So the real deal, bottom line truth here is that beginners should always use low reps and avoid high reps at all costs! As far as advanced lifters using nothing but low reps goes, this is another recommendation that doesn’t quite make sense and the truth is actually closer to the 180 degree opposite. When you have been training for more than ten years and have built up a great deal of strength you will be able to use mind bending weights on many exercises. If done too often, this can take a toll on your joints and leave your 28
  28. 28. body feeling beat up. For this reason, I often recommend to older, more advanced lifters that they increase their rep range slightly. FACTOR # 4: REP SPEED Muscles are made for speed. Don’t ignore this fact and try to force them to do something they are not meant to do. Any time you see a program written with a slow concentric (the lifting portion of the exercise) speed, get up and walk away; it's garbage. You should never lift a weight slowly if you are trying to get big and strong. It makes no sense. When would you ever consciously lift something slowly in real life? If you bend down to pick up a box, do you count a full four seconds on your way up? Of course not. It’s a ridiculous and incredibly flawed concept. The fact is your fast-twitch muscle fibers have the greatest potential for growth, and are only called upon maximally when a load is either heavy or the attempt to move it is made with great speed. A slow rep speed ensures that the load cannot be incredibly heavy, nor will it be moved with great speed—so it basically limits the involvement of the fast- twitch fibers and thus the potential for growth. Brilliant idea, huh? What about lowering the weight slowly? You should always control the eccentric (or lowering) portion of every exercise you do—never drop the weight, but do not intentionally go extremely slow! I simply want you to lower the weight under control and I want the lowering portion of the exercise to be slower than the lifting portion. That’s it, though! Just be sure that if you had to you could stop the exercise at any point in the range of motion; it should not be just flying down out of control. But I don’t want you getting overly concerned about it or thinking that the negative has to last a certain amount of time. The last thing I want you doing is counting while you are under a heavy barbell. A controlled two second lowering phase and maybe three seconds for taller lifters on certain exercises is the range you want to be in. As long as you are in control of the weight and don’t just drop it, you will be fine. The problem with using slow, heavy eccentrics on a regular basis is that doing so takes a lot out of you and leads to much greater levels of soreness. The result is that you are not fresh and ready to train as frequently as you should be. If you want to get stronger faster, then you need to be able to train a muscle or lift more frequently. The more frequently you can train the same muscle group or lift, in a 29
  29. 29. fresh and recovered state, the faster your results will come. What about pausing? Pausing is ok, especially in exercises where an extreme stretch can help you grow. Any kind of calf raise is a perfect example of this. You should always pause and get a skin-ripping stretch at the bottom of a calf raise. Sometimes when a muscle is tight, the connective tissue around it will not allow the muscle to grow. FACTOR # 5: REST INTERVALS BETWEEN SETS Rest intervals are dependant on a few different variables such as the exercise being used, the size and experience of the lifter and the desired training effect. In simple terms, long rest periods (2-4 minutes) allow for greater recovery of the nervous system and are linked with an increase in testosterone production. Shorter rest intervals (45-90 seconds) target the metabolic system and are linked with an increase in growth hormone production. For the best of both worlds, and to get the most out of your muscle building efforts you should incorporate both long and short rest periods in your training program. Beginners can get away with shorter rest periods than more experienced lifters. They do not have the capability of recruiting a large number of motor units and thus do not tire out as easily. Beginners are also weak, in most cases, so they are not using very heavy loads that would demand longer recovery periods. A bigger, heavier lifter will require more rest between sets than a lighter lifter. Even at the same body weight, a stronger lifter will require more rest as well. This is because the stronger lifter is more neurologically efficient and is able to recruit more muscle fibers, which is more draining and takes longer to recover from. What this means is that as a beginner you can recruit, let’s say, 70% of your available muscle fibers. As you get more advanced you can recruit a greater percentage of muscle fibers, maybe upwards of 90 or even closer to 100%. This is far more demanding and requires a longer rest period. 30
  30. 30. If someone is in great anaerobic condition, he requires less rest than his not-so-well conditioned counterparts—all other factors being equal. Another thing that needs to be addressed when you are picking the optimal rest periods is that they can vary widely from one exercise to the next. You do not need anywhere near as much rest after a set of seated calf raises as you do after a set of deadlifts. So it is actually the exercise, how many muscles it works, how much weight you are able to use on it, and how draining it is on the body that needs to be considered when determining optimal rest periods. Even though you might be able to use more weight on a standing calf raise than you can on a dumbbell military press, the dumbbell military press will still demand a greater rest period because more muscles are being used and it causes greater overall fatigue throughout the entire body. The rest periods you select are also influenced by the way in which you perform your sets. If you use straight sets, you will need to use longer rest periods than if you use antagonistic supersets. The two options are explained below. STRAIGHT SETS This is the typical approach to training that nearly everyone uses. Straight sets means doing one set of a particular exercise, followed by a rest period, and then another set of the same exercise and so on. You do not mix in another exercise between sets; you simply continue to do the same exercise you are doing until you have completed all of the prescribed sets. This method is usually used with speed work such as Olympic lifts and jumps and with full–body exercises like squats and deadlifts. However, straight sets are not very time-efficient, and in a lot of cases, using them is not the optimal way to train. ANTAGONISTIC OR NON-COMPETING SUPERSETS These are very time efficient and highly effective techniques that should be used as often as possible. Antagonistic supersets are when you pair up exercises that work opposing muscle groups, such as the pecs (chest) and lats (back). These muscles 31
  31. 31. move the arms and shoulders in opposite directions, so by training them together, you can work a lot of muscle in a short time and see that both areas get equal attention (helping guarantee muscle balance). You do a set for one muscle group, rest, then a set for the other muscle group, rest again, and repeat for all the prescribed sets. For example, after a brutally heavy set of eight reps on the bench press, it may take you four or five minutes to be able to repeat that effort. Rather than just sit on the bench waiting for all that time, you could alternate your bench presses with an antagonistic exercise like an incline dumbbell row and divide the rest period in half. So now you would rest two minutes after your bench presses and then move on to the rows. After the rows, you would rest another two minutes and then go back to the bench press, and so on until you completed all of the prescribed sets. Below is a list of antagonistic muscle groups which this technique works extremely well with: Chest / Back Biceps / Triceps Chest / Biceps Back / Triceps Shoulders / Lats Calves / Tibialis Anterior Neck Flexors / Neck Extensors Forearm Flexors / Forearm Extensors When you are using full body workouts there will be times when you won’t be able to pair up antagonists effectively. This is where non-competing supersets come in. Non- competing supersets usually pair muscles that have no apparent relation to each other, such as the legs and back. For example, you could alternate glute-ham raises with chin ups or, for chest and legs, incline dumbbell presses with leg presses. You can even do this with smaller muscle groups at the end of a workout. Some examples of this would be alternating calves with neck or forearm/grip work. 32
  32. 32. When should I rest even longer than normal between sets? There will be a few times in your training when you will want to increase your rest periods beyond what you normally do. These times will be when you are sick, highly stressed out, or during extreme dieting. If you are sick, chances are that you will be breathing harder than normal and will have a harder time recovering with the same rest periods you always use. In a situation like this it only makes sense to extend your rest period. When you are extremely stressed out, your body’s recovery ability is drastically reduced. To account for this, you need to rest a little bit longer than normal between sets. Finally, during times of extreme dieting, you are going to have to increase your rest periods beyond what is normal. The reason for this is that you don’t have the calories or the glycogen storage to train like you normally do. Utilizing short or incomplete rest periods in a calorically-depleted state will lead to the use of very light weights, which in turn will cause great losses in size and strength. While most peoples’ first inclination is to decrease their rest periods when they are dieting for fat loss, you should, in fact, do the opposite if you want to hold onto as much size and strength as possible. FACTOR # 6: TRAINING SESSION LENGTH When you begin a training session, your body starts to release growth hormone and testosterone. The release of these anabolic hormones peaks at about the 27-minute mark and falls back to baseline at around 45 minutes. Training for any longer than 45 minutes starts to increase the release of cortisol, which is a catabolic hormone that eats away muscle tissue and increases the storage of body-fat. Going beyond 45 minutes also severely decreases the production of testosterone. This is what is known as the testosterone/cortisol ratio. When trying to remain in an anabolic state (a condition wherein your body can build muscle), you want to keep your testosterone levels higher and your cortisol levels lower. For this reason I recommend that you always limit your workouts to 30-45 minutes, max. 33
  33. 33. This is a secret that the Eastern Bloc countries have known forever and it’s why they have all of their Olympic athletes keep their workouts very short, and one of the reasons why they achieve such spectacular results. After the 45-minute mark, you will also find your performance starting to suffer. Your mental focus will begin to fade. It is difficult for most people to give all they have, set after set for much longer than 30-45 minutes. Limiting your workouts to this amount of time ensures that your mental focus will be high right from the get go and remain so throughout the duration of your workout If you enter the gym knowing that you have two hours ahead of you, it can often be difficult to get fired up enough to really attack the task as hand. If you know you will be in and out of the gym in 30-45 minutes, it’s a lot easier to get amped up for the hard work ahead. Shorter training sessions also allow you to train body-parts more frequently. That is because you recover much quicker and more efficiently from short workouts. None of my clients are ever allowed to train for longer than 45 minutes. Even if they haven’t completed their workouts I make them stop at the 45 minute mark (excluding warm up time). Every workout I write always lasts 30-45 minutes. I have found this to be the optimal time frame for producing the best results. Going longer than this only leads to overtraining and losses in size and strength or potential injuries. For all the reasons listed above, I highly recommend that you set a stopwatch, watch the clock, and do whatever you have to do to keep your workouts in the 30–45 minute range and never go longer than that. This is one of the best ways to guarantee consistent progress and to avoid overtraining. FACTOR # 7: TRAINING FREQUENCY I have personally worked with hundreds of clients during all my years in this industry and several hundred more over the Internet and via phone consultations. I have observed that in 99% of the cases, most people get their best size gains by training no more than three to four days per week, with three usually being optimal. 34
  34. 34. Intense training places a huge demand on the body and you need to allow ample time to recover from that if you ever want to get big and strong. As we discussed earlier, stress comes in many different forms, and all of them are constantly cutting into your recovery ability. Just because you don’t work a job that includes a ton of manual labor doesn’t mean that your job doesn’t negatively affect your recovery ability. If you have a very high stress job, this has to be accounted for. Maybe you have a ton of stress in your personal life or are just a highly stressed- out person in general. All of this needs to be considered because stress of any kind will make recovering from training that much harder. Forget what you have read about your favorite bodybuilder training six days per week. This only works for genetic freaks that are on tons of steroids. This will never work for you! Training more too frequently doesn’t allow your body enough time to grow and instead you will end up getting smaller and accumulating a host of nagging injuries. For all of the reasons mentioned above I highly recommend that you don’t train more than three days per week. THE BOTTOM LINE In order to devise the optimum training plan all seven of the critical factors must be addressed. To recap, the ultimate muscle building system will consist of: 1. One big, compound exercise per bodypart, per workout. 2. One to two sets per exercise. 3. Five to eight reps per set. 4. Always lowering the weight under control and lifting it as fast as possible. 5. Resting 60-120 seconds between sets. (or sometimes more on squats or deadlifts) 6. Workouts that last 45 minutes or less. 7. Three to four workouts per week. 35
  35. 35. ENGLISH VERSION VERSIÓN ESPAÑOL Free Chapters of The Manual Ends Here...
  36. 36. TThhee EExxeerrcciissee BBiibbllee By Jason Ferruggia
  37. 37. 2 Total Body Exercises Dead Lift- The dead lift is probably the single greatest size and strength building exercise there is. Dead lifts work your traps, upper back, lats, lower back, biceps, forearms, glutes, hamstrings, and quads. If you could only choose one exercise, this would be the one to do. A proper dead lift begins with the right bar placement and proper grip and stance width. Set the bar about an inch away from your shins, taking a shoulder width grip and a slightly narrower stance. Unless you are a competitive powerlifter I recommend that you use a double overhand grip and lifting straps when needed. If you are a competitive powerlifter then you really have no choice but to pull with a mixed grip. With your head straight and back arched, your body should be at approximately a 45 degree angle in the starting position. Start the lift by pulling up and back towards you, being sure to get a strong leg drive. Return to the starting position by sitting back and then lowering the bar, trying not to squat down until the bar clears your knees. Let the plates touch the ground and repeat. A major mistake many people make is to allow their hips to rise up before their shoulders and upper body. Doing this turns the exercise into more of a stiff legged dead lift and is very stressful on the back and puts you in a weaker position. Be sure to allow the shoulders and hips to come up at the same time and pace. Although the dead lift is the best exercise there is, it also has its drawbacks. Dead lifting is extremely stressful on the body and the CNS. As a beginner you might be able to dead lift three times per week but as you get more advanced you need to decrease the frequency at which you perform dead lifts. Intermediates can get away with pulling once per week and more advanced lifters would be better served to only dead lift once every ten to twenty one days.
  38. 38. 3 Trap Bar Dead Lift- This is performed like a standard dead lift except for the fact that your weight and center of gravity is distributed differently. This bar allows lifters who can not get into a proper dead lift position because of flexibility or other issues to dead lift with relative ease. It is easier to maintain an upright posture with the trap bar and thus it is less stressful to the lower back. Execution is exactly the same as the regular dead lift. If I had to pick only one lower body exercise to use with clients for the rest of my life, this would be it. Rack Dead Lift- This is a standard dead lift performed off pins in a power rack. The pins can be set anywhere from an inch off the ground all the way up to lower thigh height. The higher you set the pins, the more weight you will be able to lift. These will do wonders for your upper, middle and lower back development and greatly aid in helping your full range dead lift. For those who crave incredible trap development, this is one of the greatest exercises you can do. The highest starting position you should use for a rack dead lift is about three to four inches above the knee. Using a higher starting position than this is a major mistake because it allows you to use too much weight and puts your back at risk of injury.
  39. 39. 4 Snatch Grip Dead Lift- This is a dead lift performed with an extremely wide grip. Your index fingers should be in the outside rings when doing this exercise. This will increase the range of motion and add slabs of muscle to your hamstrings. You will not be able to use as much weight on this exercise so that should be taken into consideration when performing it for the first time. Dead Lift off mats, plates or boxes- Stand on a stack of rubber mats, forty five pound plates or a three inch box to perform this exercise. This will obviously increase the range of motion and put more stress on the lower back and hamstrings. Be sure to start light on this exercise and keep your back arched tightly.
  40. 40. 5 Sumo Dead Lift- This is a style preferred by many powerlifters because it shortens the range of motion and, depending on your strengths and weaknesses, may allow you to use more weight. To perform the sumo dead lift you need to take a very wide stance and grab the bar with your hands inside of your legs. Before you drop down into position to start the lift, be sure to fill your belly with air and push it out against your belt on the way up. Pull the bar up and back towards you while attempting to almost fall backwards to use your bodyweight to elicit a see-saw like effect and help you pull more weight. Dumbbell Dead Lift- This is done exactly like a standard dead lift except instead of holding a barbell you hold dumbbells in each hand. Begin the same way by standing up tall with your shoulder blades back and your chest out. Begin the descent by breaking at the hips and sitting back and down.
  41. 41. 6 Hang Clean- Begin with a shoulder width grip on the bar, your arms straight, your back arched and the bar just above your knees. Your shoulder blades should be back, chest out and head up. Initiate by popping your hips forward and explosively shrugging your shoulders. As the bar passes your abdomen, pull up as high as you can, explode onto your toes as you flip the bar and catch it by throwing your elbows forward and underneath the bar. DB Hang Clean- This is done exactly like the barbell hang clean except with dumbbells. This version is best reserved for higher rep hypertrophy and conditioning methods as it is very difficult to use and control heavy dumbbells. At the top, the rack position will be very different as you won’t be able to throw your elbows forward but will, instead, catch them in the bottom position of a dumbbell military press. These should be done for ten to twenty reps at the end of a workout.
  42. 42. 7 Hang High Pull- This exercise is exactly like the hang clean except that you don’t flip the bar and catch it at the top, you simply pull it straight up like an explosive upright row. The bar should come up to around nipple height or until your triceps are parallel with the ground. Hang Snatch- Grab the bar with a very wide grip (your index finger should be in the outer power ring). Start like a hang clean, with the bar just above your knees, back arched and knees slightly bent. From there you explode upwards by shrugging your shoulders and extending your hips. You also want to get up on your toes and think about jumping as high as you can. Pull the bar up as high as your elbows will allow you to go. When you reach that position, you will finish the movement by flipping the bar straight up overhead to lockout. The whole movement should be done as one fluid, explosively fast movement. Lower the bar back to your chest like the eccentric portion of a military press and then from there bring it back down to the starting position, under full control.
  43. 43. 8 Hang Clean & Push Press- This is definitely one of the best mass building exercises on the planet. To perform this exercise you begin with a shoulder width grip, your back arched, chest up, arms straight and the bar just above your knees. Initiate the movement by popping your hips forward and shrugging your shoulders explosively. As the bar passes your sternum, pull up with your arms and then flip the bar over and catch it at chest height by throwing your elbows forward. To catch the bar you will be in a quarter squat position; from there you will get a strong leg drive to assist you in pressing the bar straight over head. Lower and repeat.
  44. 44. 9 DB Swing –Hold a dumbbell with one hand and bend down by pushing your hips back as far as you can. At the starting position you should be in a half squat with the dumbbell between your legs. Begin the movement by popping your hips forward and standing up straight. The dumbbell should swing forward and go all the way up to eye level. At the top, your hips should be completely straightened and you should be on your toes. Be sure to control the weight on the way down and keep your shoulder firmly locked in the socket. Allow the weight to swing all the way through your legs before repeating the next rep. The trick here is to think about the momentum and power generated from your explosive hip drive to move the weight and not just turn the movement into a Romanian dead lift plus a front raise. DB Snatch- The starting position for this is exactly the same as the dumbbell swing. The difference is that in the swing your arm stays straight the entire time. In the snatch you are going to bend your arm and pull the weight straight up overhead in one explosive movement. Be sure not to turn it into a clean and press. You want to pull the weight straight up and keep it in close to your body the entire time. As it passes your head, you simply flip it over and lock it out. Another difference between the snatch and the swing is that you are actually going to jump when you perform the snatch. As you pop your hips forward to start the movement, you are actually going to attempt to jump straight up in the air. Your feet should land at the exact same time as you lock out the weight over head.
  45. 45. 10 Posterior Chain (Lower Back/Glutes/ Hamstrings) Romanian Dead Lift- With an extremely tight arch in your lower back, begin by sticking your glutes straight back and out as far as you can. Be sure to keep your chest out and your shoulder blades squeezed together. Descend until your upper body is parallel with the floor and then return to the starting position by explosively pushing your hips forward and squeezing your glutes. Dumbbell Romanian Dead Lift- This is executed in the exact manner of a barbell Romanian Dead Lift with the only difference being that you hold dumbbells at your side instead of holding a barbell in front of you.
  46. 46. ENGLISH VERSION VERSIÓN ESPAÑOL Free Chapters of The Workout Manual Ends Here...