Jeff Anderson-Optimum Anabolics
- 2. Notice
The information presented is not intended for the treatment or prevention of
disease, nor as a substitute for medical treatment, nor as an alternative to
medical advice.
This publication is presented for information purposes only. Neither grow-
muscle-now.com nor CQC International, LLC assume any liability for the
information contained herein. The Information contained herein reflects only the
opinion of the author and is in no way to be considered required practice.
Specific medical advice should be obtained from a licensed legal health
practitioner. Consult your physician before you begin any diet, exercise, or
training program.
The contents of this publication are fully protected by copyright law. Any other
posting or distribution without written consent from the author will be a violation of
copyright law and violators will be prosecuted.
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- 3. Introduction
Well, here we are again. Hopefully you’ve completely reviewed the entire
OPTIMUM ANABOLICS PROGRAM and you’re ready to dig your heels in and
start putting on some MAJOR MUSCLE!
If you’ve already read the entire manual and understand how ALL of the
8 ANABOLIC FACTORS and HYPER-ADAPTIVE CYCLING are combined to
drive your body’s super-growth hormones through the roof, then you’re at the
RIGHT PLACE!
But if you’ve decided to ‘skip ahead’ to this BONUS PROGRAM, in hopes you
were going to find a ‘magic’ exercise routine, then you just fell into the same
TRAP that most other bodybuilders fall into…thinking that muscle is made
SOLELY from the work you do in the GYM!
SORRY TO DISAPPOINT YOU!
While the workout I’ve provided in this bonus program will give you EXACTLY
the right stimuli for targeting your muscles for growth, AND allow you to choose
the MOST EFFECTIVE exercises custom-tailored to your needs and wants, AND
provide you with a STEP-BY-STEP plan for getting the most from the OPTIMUM
ANABOLICS PROGRAM, it’s going to take far more than the best workout in the
world to move you toward your goal of packing on slabs of ROCK HARD
MUSCLE!
If you haven’t read every word of the previous material, then you need to cart
your ass right on back to PAGE 1 of the OPTIMUM ANABOLICS PROGRAM
and dig in!
A Word From The “Muscle Nerd”…
“Don’t take this lightly guys.
Most likely, you’ve purchased this manual because you were
frustrated with the LACK of results from your current training
program.
You’ll be frustrated with THIS ONE as well if you don’t FIRST learn
how all of the growth factors are combined into one complete ASS-
KICKING program!”
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- 4. For the rest of you…
LET’S GET STARTED!
As I discussed in the OPTIMUM ANABOLICS PROGRAM, most bodybuilders
are currently trying to grunt their way out of the undertow of CHRONIC
OVERTRAINING patterns.
If you’re currently one of these people, starting the workout portion of this
program will just put you DEEPER into the dreaded CATABOLIC ZONE!
As I directed you earlier, If you’ve already been busting your ass in the gym for
over 2 months, training 3-4 days or more per week…
TAKE A WEEK OFF!
You need to give your body a good break before you can effectively program
your body for growth using the first 3-week PROGRESSIVE LOAD PHASE!
If you’re relatively NEW to bodybuilding, or it’s been a WHILE since you’ve been
in the gym, it’s time to simply introduce your body to the elevated stress loads it’ll
be handling.
A Word From The “Muscle Nerd”…
“If you think you can just jump right into the workout program from a
‘cold start’ you’ll only be setting yourself up for a potential MAJOR
INJURY!
Your body needs a little time to effectively prepare your muscles,
joints and ligaments for the heavier stuff that’s coming up.”
Now just a couple of thoughts to get you on the right track…
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- 5. Whether you’re beginning with the pre-program workout or, if you’re more
experienced, going right to the OPTIMUM ANABOLIICS WORKOUT, do NOT be
tempted to do MORE than the prescribed number of SETS, REPETITIONS, or
EXERCISES during ANY of the workout phases!
Each day’s workload is SPECIFICALLY DESIGNED to support the HYPER-
ADAPTATION process.
If you’re in your PROGRESSIVE LOAD PHASE and don’t feel like you got
enough of a workout from the 3 sets that were prescribed, DON’T decide to do
ANOTHER SET!
Remember that you’re actually PROGRAMMING your body to expect
CONTINUED increases in workloads in order to force a HYPER-ADAPTIVE
response.
Likewise, if you’re into your HYPER-ADAPTIVE CYCLE and going 2 - 3 REPS
SHORT of failure seems a little ‘odd’ to you, DON’T take it upon yourself to
decide that MUSCULAR EXHAUSTION is the ONLY way to go and knock out
that extra rep!
Bottom line? You’ll fall FAR SHORT of your goals if you STRAY from the master
plan…TRUST ME!
On the following pages you’ll find 4 TOOLS to get you on your way…
1. Another peek at a 24-week example of the OPTIMUM ANABOLICS
PROGRAM’S HYPER-ADAPTIVE CYCLING process;
2. A CHECKLIST for getting started;
3. An INSTRUCTIONAL GUIDE for using this workout log; and
4. The OPTIMUM ANABOLICS EXERCISE TABLES, FORM NOTES, and
WORKOUT LOG
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- 6. = Workout Stress Load
LEGEND
Hyper-Adaptive Cycling Overview = Protein Levels
(24-Week Sample)
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15
Week 16
Week 17
Week 18
Week 19
Week 20
Week 21
Week 22
Week 23
Week 24
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Progressive Hyper-Adaptive Progressive Hyper-Adaptive Progressive Hyper-Adaptive Progressive Hyper-Adaptive
Load Cycle Load Cycle Load Cycle Load Cycle
(Workout) (Workout) (Workout) (Workout) (Workout) (Workout) (Workout) (Workout)
High Protein High Protein Low Protein Hyper-Adaptive High Protein Low Protein Hyper-Adaptive High Protein
Diet Diet Diet Cycle Diet Diet Diet Cycle Diet Diet
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- 7. OPTIMUM ANABOLICS PROGRAM CHECKLIST
Have read and understand complete OPTIMUM ANABOLICS ebook
3-ring binder for Daily Workout Log Sheets
Equipment
Check Sports watch for timing rest periods and workout length
The Optimum Anabolics Workout Exercise Tables and Daily
Workout Log Sheets printed out and inserted in 3-ring binder
If you’ve been following an intense exercise regimen for over 2 months,
take a week off in order to be fully prepared for the first PROGRESSIVE
LOAD phase.
Physical
Preparation If you’re new to bodybuilding or if it’s been longer than 6 WEEKS since
you’ve worked out, take the next 2 weeks and complete the following
5-day/week PRE-PROGRAM WORKOUT to get your muscles primed for
the first PROGRESSIVE LOAD phase…
2-Week Pre-Program Workout
• Complete Days 1 – 5 in Week 1 and Days 6 – 10 in Week 2
• Perform 4 sets of 12 reps for each exercise
• Rest 1 minute between exercises and 2 minutes between supersets
• Don’t worry about lifting heavy or going to muscular exhaustion. It’s MUCH more
important to focus on super strict form and prepare your body for the work ahead.
Day 1 Day 2 Day 3 Day 4 Day 5
Shoulders Arms/Abs Legs Back Chest/Abs
(1 superset) (2 supersets) (1 superset) (1 superset) (2 supersets)
1 exercise from 1 exercise from 1 exercise from 1 exercise from 1 exercise from
Table 1 with 1 Table 5 with 1 Table 11 with 1 Table 15 with 1 Table 17 with 1
exercise from exercise from exercise from exercise from exercise from
Table 3 Table 6 Table 12 Table 16 Table 18
then… then…
1 exercise from 1 exercise from
Table 9 with 1 Table 9 with 1
exercise from exercise from
Table 10 Table 10
Day 6 Day 7 Day 8 Day 9 Day 10
Shoulders Arms/Abs Legs Back Chest/Abs
(1 superset) (2 supersets) (1 superset) (1 superset) (2 supersets)
1 exercise from 1 exercise from 1 exercise from 1 exercise from 1 exercise from
Table 2 with Table 7 with Table 13 with Table 15 with Table 17 with
1 exercise from 1 exercise from 1 exercise from 1 exercise from 1 exercise from
Table 4 Table 8 Table 14 Table 16 Table 18
then… then…
1 exercise from 1 exercise from
Table 9 with Table 9 with
1 exercise from 1 exercise from
Table 10 Table 10
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- 8. Using the optimum anabolics program
workout log
Tip of the Day
Great ideas and
Daily workout info reminders to help
Tells what day/week/ you get the most
phase of workout and from the OPTIMUM
diet you’re in as well ANABOLICS
as which bodypart is Day 1 / Week 1 Tip of the Day: Remember that FORM is MUCH
PROGRAM.
being targeted. Workout: Progressive Loa more important than the weight you’re lifting. Don’t be
Diet: High Protei afraid to drop the amount you normally lift in order to
Bodypart: Shoulder ensure proper technique!
Reps Rest
Exercise Table Exercise Set Weight
Target Actual Periods
Refer to the Exercise Front Lateral Raise 1 25 12 11 Weight
Tables provided at the Table
2 25 10 10 Choose a weight
1
beginning of the which will allow you
Superset 1
3 20 8 9
workout log and to perform the
Arnold Press 1 40 12 14
choose only 1 Table
target number of
exercise for the 3 2 45 10 10 repetitions using
prescribed sets; Write 3 45 8 8 strict form and full
the chosen exercise in Rear Cable Lateral range of motion.
2 minutes between supersets
1 30 12 12
1 minute between exercises
R i
the ‘Exercise’ column Table
2 2 30 10 10
to the right.
Superset 2
3 30 8 7
Cross Cable Raise 1 20 12 14
Table
4 2 30 10 9
3 20 8 7
Dumbbell Shrugs 1 45 12 12
Table
2 2 45 10 10
Superset 3
3 45 8 8
Barbell Military Press 1 95 12 13
Table
3 2 95 10 10
3 95 8 8
Notes:
Rest Periods
Notes Target/Actual Reps Dictates the
Just some extra space Target is what you’re amount of rest to
to jot down any aiming for; Actual is take in between
revelations during where you record the each exercise and
your workout. (e.g. - number of reps you between each
exercise form were capable of lifting superset (Keep
considerations, notes with the weight you your sports watch
for next workout; that chose. This will help handy!); Changes
cute blonde’s you adjust the weight each week to vary
number…) you use to meet your program stress
target reps. loads.
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- 9. A Word From The “Muscle Nerd”…
“Ok, let’s get into the nuts and bolts of your program...
This next page is the beginning of your workout log. Use the
TABLES provided to choose ONE EXERCISE to slip into each
workout based upon the TABLE NUMBER listed next to each set in
your daily workout log.
Then follow the prescribed REST PERIODS in between each exercise
and between each superset. The following example will help you
understand how to interpret each day’s program…
Need and example?
Let’s see…referring to the first superset for DAY 1/WEEK 1, this is
what it would look like if you chose the FRONT DUMBBELL RAISE
and the ARNOLD PRESS from the tables you had to choose from.
Follow along…
Front Dumbbell Raise…12 reps then rest 1 minute
Arnold Press…12 reps then rest 2 minutes
Front Dumbbell Raise…10 reps then rest 1 minute
Arnold Press…10 reps then rest 2 minutes
Front Dumbbell Raise…8 reps then rest 1 minute
Arnold Press…8 reps then rest 2 minutes
Then it’s on to Superset 2 with the same rest cycle using new
exercises from the tables noted. Just follow the tables STEP-BY-
STEP and you CAN’T go wrong!
Well, the rest is up to you! Work HARD, stay COMMITTED, and
enjoy your NEW BODY!”
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© 2004 CQC International, LLC
- 10. Table 1 Table 2
Front Dumbbell Lateral Raise Rear Dumbbell Lateral Raise
Lying Cable Pullover Rear Cable Lateral Raise
Internal Dumbbell Rotation Dip Bar Shrug
Dumbbell Shrug
Table 3 Table 4
Arnold Press Side Dumbbell Lateral Raise
Twisting Dumbbell Military Press Cross Cable Lateral Raise
Exercise Tables
Barbell Military Press
Table 5 Table 6
Dumbbell Concentration Curl Twisting Dumbbell Kickback
Dumbbell Preacher Curl Overhead Cable Extension
Reverse-Grip Dumbbell Curl Cable Press-Down
Reverse-Grip Barbell Curl Reverse-Grip Cable Press-Down
Table 7 Table 8
Assisted Close-Grip Chin Up Weighted Dips
Twisting Dumbbell Curl Weighted Close-Grip Push Up
Barbell/EZ-Bar Curl Close-Grip Bench Press
Hammer Curl Lying Dumbbell French Press
Table 9 Table 10
Exer-Ball Dumbbell Crunch Full Rotation Knee Raise
Bent Leg Crunch Hanging Knee Raise
Twisting Crunch Hanging Leg Raise
Superman Lying Leg Raise
Table 11 Table 12
Forward Dumbbell Lunge Backward Dumbbell Lunge
Leg Extension Seated Leg Curl
Lying Leg Curl
Table 13 Table 14
Standing Calf Negatives Barbell Squat
Donkey Calf Negatives Deadlift
Seated Calf Negatives
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- 11. Table 15 Table 16
Hanging Row Assisted Wide-Arm Chin Up
Twisting Dumbbell Row Wide-Arm Lat Pull Down
Jockey Row Assisted Chin Up
Wide-Arm Cable Row Close-Grip Lat Pull Down
Close-Grip Cable Row High Pull
Straight-Arm Pull Down
Reverse Back Extension
Exercise Tables
Table 17 Table 18
Incline Dumbbell Flye Weighted Incline Push Up
Dumbbell Flye Weighted Dips
Dumbbell Pullover Incline Dumbbell Press
Dumbbell Front Lateral Raise Dumbbell Press
(Palms Up) Smith/Dumbbell Press To Neck
Low Cross Cable Raise Incline Bench Press
(Palms Up) Bench Press
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- 12. Form notes
Twisting Dumbbell
Arnold Press Barbell Military Press
Military Press
• Variation of dumbbell press • Start with palms facing • Hands slightly wider than
that hits all 3 deltoid heads each other for better range shoulder width
• Start with palms facing you of motion • Keep head straight
and rotate as you press up, • Finish at top with palms • NEVER go BEHIND neck!
finishing with palms facing facing front
out • DON’T lock out arms at top
• DON’T lock out arms at top
• DON’T lock out arms at top
• Reverse rotation to starting
Shoulders
position
Side Dumbbell Lateral
Dip Bar Shrug Dumbbell Shrug
Raise
• Support yourself on a dip • Hold dumbbells at your • Keep arms slightly bent
bar with arms almost fully side slightly in front of body
extended, elbows only • Raise arms rapidly to
slightly bent • Keep head straight while shoulder level
shrugging shoulders up
• “Press” your body up while • DON’T allow wrists to travel
arms remain in place • Rotate shoulders back and above elbows
down to start; change
• Pause, then lower to start direction half way thru reps
Cross Cable Lateral Front Dumbbell Lateral
Lying Cable Pullover
Raise Raise
• Grab low cables opposite to • Hold dumbbells at side • Lie on ground with feet
the working arm toward low cable pulley
• Raise straight arm rapidly
• Keep arms slightly bent to just above shoulder level • Using rope attachment,
raise straight arms rapidly
• Raise arms rapidly to • Palms should be turned over head
shoulder level slightly UP at top position
• DON’T allow wrists to travel
above elbows
Rear Dumbbell Lateral Internal Dumbbell
Rear Cable Lateral Raise
Raise Rotation
• Kneel on floor supported by • Kneel on floor supported by • From a standing position,
non-working hand non-working hand and with hold dumbbell at side
working hand furthest from
• Looking straight ahead, low cable • Rapidly raise slightly bent
raise dumbbell rapidly to arm across body until
shoulder level • Raise straight arm rapidly dumbbell touches opposite
to shoulder level shoulder
• DON’T allow wrists to travel
above elbows • DON’T allow wrists to travel • Try not to “curl” weight,
above elbows taking stress of shoulder
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- 13. Form notes
Assisted Close-Grip Weighted Close-Grip
Weighted Dips
Chin Up Push Up
• Use an underhand grip, • Difference between dips for • Hands about 8 inches apart
hands about 6-12 inches chest and triceps is ‘focus’
apart • Keep elbows pointed
• For tri’s, keep body upright; toward feet with upper arms
• Have a partner assist by do NOT lean forward or close to body
“hooking” arm under ankles bring feet up behind you
• Lower body with hands at
• Concentrate on contracting • Keep elbows close to body upper chest level
biceps, NOT pulling with
back • Lower until elbows at 90° • Explode up to full extension
and squeeze
• You MUST fully extend • Explode up to full extension
arms at the bottom! and squeeze • Have a partner assist by
pushing down on shoulders
• NEVER swing body for • Only add weight if able to if able to exceed target reps
momentum exceed target reps
Lying Dumbbell French
Arms
Close-Grip Bench Press Twisting Dumbbell Curl
Press
• Use barbell or EZ-bar with • Begin with dumbbell at • Lie on flat bench, arms
hands about 8 inches apart side, palms facing body extended, palms facing out
• Keep elbows pointed • Curl rapidly with upper • Keep upper arms locked
toward feet with upper arms arms close to side bending ONLY at elbows
close to body
• Twist dumbbell while • Lowering dumbbells
• Lower bar to upper chest curling until pinky turned toward forehead, rotating
toward chin at top until palms facing in
• Explode to full extension (supinated)
and squeeze • Reverse, squeezing tri’s
Twisting Dumbbell Dumbbell Concentration
Dumbbell Preacher Curl
Kickback Curl
• Kneel on bench with • Seated on bench, let • Works better if you reverse
working elbow at hip and working arm hang down position on preacher bench
palm facing forward by leaning body on pad and
• Keep upper arm locked and hang over edge
• Keep elbow close to body curl rapidly while turning
and twist dumbbell on pinky toward chin • Follow same instructions for
movement until palm facing Concentration Curl
away and SQUEEZE • Squeeze and fully lower
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- 14. Form notes
Overhead Cable Reverse-Grip Dumbbell
Barbell / EZ-Bar Curl
Extension Curl
• Grasp high cable with rope • Keep hands slightly closer • Keep palms facing down
attachment than shoulder width throughout movement
• Face away leaning forward • DON’T rock weight for • Keep elbows close to side
with elbows at temples momentum or allow elbows and don’t allow to move
to move forward forward
• Keep upper arms locked,
Arms – cont’d
fully extend and squeeze • Fully extend at bottom! • Squeeze at top
Reverse-Grip Barbell
Dumbbell Hammer Curl Cable Press-Down
Curl
• Palms always face in • Grasp bar with hands at • Use overhand grip with V-
toward body (sideways) shoulder width with palms bar or rope attachment
facing down
• Don’t turn wrist or allow • Keep arms close to side
elbow to move forward • Keep elbows close to side and bend only at elbow
and don’t allow to move
• Squeeze at top forward • Fully extend and squeeze
at bottom
• Squeeze at top
• Don’t raise arms beyond
90° at top
Reverse-Grip Cable
Press-Down
• Use underhand grip with
single-grip attachment,
working one arm at a time
• Follow same instructions as
Cable Press Down
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- 15. Form notes
Full Rotation Knee Raise Hanging Knee Raise Hanging Leg Raise
• Hang from chin-up bar • Hang from chin-up bar • Hang from chin-up bar with
back slightly rounded and
• Rapidly twist hips to left or • Rapidly kick knees up toes pointing forward
right (alternate with each toward chin, rounding back
set) bringing knees up slightly during movement • Raise legs up to horizontal
toward chin position until at 90° with
• Hold and squeeze at the body
• Continue rotation by top
lowering down other side in • Keep toes pointing up
a circular pattern • DON’T swing body for
momentum • Hold and squeeze
• Concentrate on bringing
knees up toward chin by • DON’T swing body for
rounding back slightly momentum
during movement
• DON’T swing body for
momentum
Exer-Ball Dumbbell
abs
Lying Leg Raise Bent Leg Crunch
Crunch
• Lie back on exer-ball with • Lie on back with hands • Lie on back with legs bent
feet wide and stable grabbing sturdy equipment
or furniture behind head • Keep hands at ears or
• Grasp low-weight dumbbell crossed on chest
with both hands at upper • Raise legs rapidly to 90°
chest level with body • Raise only head and
shoulder blades off ground
• Curl head and shoulders up • Squeeze abs for 3-count
until back just above and slowly lower legs to • Don’t pull head up with
horizontal while “pressing” floor arms
dumbbell up and behind • Contract abs at top
head
• Squeeze hard at top
Twisting Crunch Superman
• Lie on back, legs bent and • Lie on stomach with hands
cross one leg over other so fully stretched out to front
ankle is on other leg
• Raise arms, shoulders and
• Put hand opposite bent leg legs off ground at same
behind head time
• Without pulling head, bring • Squeeze and hold for 3-
elbow toward opposite knee count
• Switch sides after target
reps
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- 16. Form notes
Barbell Squat Deadlift Forward Dumbbell Lunge
• Keep bar on traps, 1-2 • Keep feet parallel and • With dumbbells at side,
inches below back of neck shoulder width step forward with one leg
• Feet shoulder width turned • Grasp bar with overhand • Touch back knee lightly to
out slightly grip, slightly wider than floor
shoulder width
• Keep back straight, • Maintain sight of big toe
maintaining lumbar curve • Keep back straight, over knee
and head up maintaining lumbar curve
and head up • Keep back straight and
Shoulders
• Squat until thighs parallel to arms loose
floor – NO DEEPER • Stick out chest while
straightening legs • Return to starting position
• Explode up in controlled and alternate legs
manner • DON’T “hunch” back, let
shoulders slump, or arms
• DON’T lock out legs at top bend
legs
Backward Dumbbell
Leg Extension Seated Leg Curl
Lunge
• With dumbbells at side, • Don’t lock out knees at full • Keep natural curve of
step backward with one leg extension lumbar without arching
back
• Touch back knee lightly to • Keep toes pointed up and
floor out throughout movement • Keep feet pointing away
from body with ankles at
• Maintain sight of front leg’s • Squeeze quads at top 90° angle
big toe over knee
• Squeeze hamstrings in bent
• Keep back straight and contraction
arms loose
• Never relax legs between
• Return to starting position reps
and alternate legs
Lying Leg Curl Standing Calf Negatives Donkey Calf Negatives
• Keep natural curve of • Keep back straight • Keep legs straight
lumbar without arching throughout movement throughout movement
back
• Lift weight with both legs, • Lift weight with both legs,
• Keep feet pointing away squeezing at top squeezing at top
from body with ankles at
90° angle • Remove one foot, rotate • Remove one foot, rotate
working foot outward working foot outward
• Squeeze hamstrings in bent slightly slightly
contraction
• Lower body slowly while • Lower weight slowly while
• Never relax legs between contracting calf contracting calf
reps
Seated Calf Raise
• Lift weight with both legs,
squeezing at top
• Remove one foot, rotate
working foot outward
slightly
• Lower weight slowly while
contracting calf
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- 17. Form notes
Assisted Wide-Arm
Assisted Chin Up Hanging Row
Chin Up
• Keep grip wide with palms • Keep grip at shoulder width • Grab barbell resting above
facing away with palms facing away ground about 3’ (such as on
lowest setting of squat rack)
• Have a partner assist by • Have a partner assist by
“hooking” arm under ankles “hooking” arm under ankles • Elevate feet on exer-ball or
other structure so feet are
• ALWAYS start each rep • ALWAYS start each rep about the same height as
fully extended at bottom fully extended at bottom bar
• Use hands as “hooks” and • Think of hands as hooks • Keep body straight and
focus on pulling elbows and focus on pulling elbows raise body to bar at nipple
down rather than pulling down rather than pulling line
body up body up
• Add weighted belt or vest
• Squeeze shoulder blades • Squeeze shoulder blades when possible
together at top (imagine together at top (imagine
squeezing a pencil between squeezing a pencil
them) between them)
back
Close-Grip Lat Pull
Wide-Arm Lat Pull Down Twisting Dumbbell Row
Down
• Keep grip wide with palms • Use close-grip attachment • Fully extend arm at bottom
facing away with palms facing each with palms facing to rear
other
• ALWAYS start each rep • Pull dumbbell to armpit
fully extended at top • ALWAYS start each rep area while twisting
fully extended at top dumbbell until palms facing
• Use hands as “hooks” and toward body
focus on pulling elbows • Think of hands as hooks
down rather than pulling and focus on pulling elbows • Keep head up and back
body up down rather than pulling straight
body up
• Squeeze shoulder blades • Squeeze back at top of
together at bottom (imagine • Squeeze shoulder blades movement
squeezing a pencil between together at bottom (imagine
them) squeezing a pencil
between them)
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- 18. Form notes
Jockey Row Wide-Arm Cable Row Close-Grip Cable Row
• Hold a low, close-grip cable • Use wide-arm attachment • Use close-grip attachment
while leaning body back in
a “V” shape – legs straight, • Always keep back arched • Always keep back arched
head down, and arms fully and head up and head up
stretched to front • DON’T lean forward at start • DON’T lean forward at start
Back – cont’d
• Pull handle into chest while position position
moving into a “horse • Pull bar to upper chest with • Pull handle to lower chest,
jockey” position – head up, elbows turned out pulling shoulders down and
legs parallel to floor back
• Squeeze shoulder blades
• Squeeze shoulder blades together and return to start • Squeeze shoulder blades
together and return to start together and return to start
Straight-Arm Pull Down High Pull Reverse Back Extension
• Stand facing cable machine • This is a variation of the • Lay face down on flat bench
gripping lat bar attachment deadlift, only use light (the higher the better) with
at shoulder width weight on the barbell to legs off bench
avoid being a “leg exercise’
• Keeping arms straight but • Grasp onto sides of bench
not locked, pull bar down to • Keep back straight and feet for support
upper thigh parallel just over shoulder
width • Keeping legs straight, raise
• Focus on using back as one unit to just above
muscles as much as • Raise bar rapidly to buttocks level
possible shoulder level, with arms
only very slightly bent • Hold for 1-2 count before
lowering
• Arms should be only very
slightly bent so bar is
suspended AWAY from
body
• Lower slowly to start
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- 19. Form notes
Weighted Incline
Weighted Dips Incline Dumbbell Press
Push Up
• Elevate feet on bench • Difference between dips for • Keep bench incline below
chest and triceps is ‘focus’ 30° to avoid using
• Use push up bars or shoulders
dumbbells to allow deep • For chest, let body lean
stretch at bottom forward and bring feet up • Hold dumbbells at
behind you with legs bent shoulders like holding
• Keep body straight suspenders
throughout movement • Lower until elbows at 90°
• Raise quickly, moving
• Have a partner assist by • Keep focus on chest and elbows back and up,
pushing down on shoulders explode up twisting dumbbell until
if able to exceed target reps palms facing toward feet
• DON’T lock elbows at top
• Add weight if able to • DON’T lock out arms at top
exceed target reps
Smith/Dumbbell Press
chest
Dumbbell Press Incline Bench Press
To Neck
• Hold dumbbells at • ALWAYS use Smith • Keep bench incline below
shoulders like holding machine or dumbbells for 30° to avoid using
suspenders safety…NEVER use a shoulders
straight bench press!!!
• Raise quickly, moving • Lower bar down high on
elbows back and up, • With shoulder-width chest
twisting dumbbell until position, lower bar or
palms facing toward feet dumbbells to neck • Raise bar keeping elbows
out
• DON’T lock out arms at top • Keep elbows pointing out
and raise quickly • DON’T lock out arms at top
• DON’T lock out arms at top
Bench Press Incline Dumbbell Flye Dumbbell Flye
• Keep hands slightly wider • Keep bench incline below • Keep arms slightly bent
than shoulder width 30°
• Lower weight slightly below
• Lower bar to just above • Keep arms slightly bent shoulder height
nipple line
• Lower weight slightly below • Keep chest tight throughout
• Never bounce weight off shoulder height entire movement
chest
• Keep chest tight throughout • Focus on squeezing pecs
• DON’T lock out arms at top entire movement together at top of
movement
• Focus on squeezing pecs
together at top of
movement
Dumbbell Front Lateral Low Cross Cable Raise
Dumbbell Pullover
Raise (Palms Up) (Palms Up)
• Start with dumbbell held • Stand holding dumbbells • Grab handles of low pulleys
vertical over chest with both with palms facing forward with both hands
hands and arms at sides
• Keep arms straight and
• Keep arms rigid with • Keep arms straight and raise raise both hands to
elbows at 45° both hands to shoulder level, shoulder level, palms facing
palms facing ceiling ceiling and nearly touching
• Lower to good stretch of each other
chest and ribcage • Squeeze chest at top
• Squeeze chest at top
• Squeeze chest while raising
weight back to start
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- 20. A Word From The “Muscle Nerd”…
“Oh yeah…I thought I would slip in a copy of the Optimum
Anabolics 20-Minute High-Intensity Interval Training (HIIT)
Workout as well just to REALLY turn up the thermostat of your FAT
BURNING furnace on those ‘off days’.
And don’t be afraid be creative with the exercises you train with.
(Refer to page 60 in the Optimum Anabolics Program Manual for
some alternatives.) Just make sure you’re working out at the proper
INTENSITY LEVELS to reap the full rewards.”
OPTIMUM ANABOLICS HIIT WORKOUT
Workout Intensity
Exercise Time
Phase Level *
Warmup Bike 5 minutes 1
Jump Rope 3 minutes 2
Treadmill 5 minutes 2
Wind Sprint * * 30 seconds 3
Workout Bike 3 minutes 2
Rowing Machine 4 minutes 2
Jump Rope 3 minutes 2
Wind Sprint 30 seconds 3
Cool Down Bike 5 minutes 1
* Intensity Levels: 1 – Breathing rhythmically, but able to carry on a full
conversation
2 – Breathing deeply but able to carry on a broken
conversation
3 – “Winded”! Work hard enough to feel a burn in your
muscles and have to catch your breath but avoid
extreme or painful exertion
* * Wind Sprints: For some, this may mean an all-out “balls-to-the-wall” sprint;
for others it may only be a simple light jog. Doesn’t matter!
As long as you FEEL winded, you’ve done your job.
A Word From The “Muscle Nerd”…
“OK…enough TALK already! It’s time to see what you’re REALLY
made of!
ON TO DAY 1…”
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© 2004 CQC International, LLC
- 21. Day 1 / Week 1 Tip of the Day: Be sure to feed your body
Workout: Progressive Load every few hours to keep your metabolism
Diet: High Protein burning fat and providing a steady supply of
Bodypart: Shoulders protein for muscle repair and growth.
Reps Rest
Exercise Set Weight
Target Actual Periods
Table
1 12
Superset 1
1 2 10
3 8
1 12
2 minutes between supersets
Table
1 minute between exercises
3 2 10
3 8
Table
1 12
Superset 2
2 2 10
3 8
Table
1 12
4 2 10
3 8
Table
1 12
Superset 3
2 2 10
3 8
Table
1 12
3 2 10
3 8
Notes:
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© 2004 CQC International, LLC
- 22. Day 2 / Week 1 Tip of the Day: Take a picture of yourself in
Workout: Progressive Load either a bathing suit or workout clothes. It’s
Diet: High Protein great to see where you started from and can
Bodypart: Arms / Abs be a great motivator for pushing on.
Reps Rest
Exercise Set Weight
Target Actual Periods
Table
1 12
Superset 1
5 2 10
3 8
1 12
2 minutes between supersets
Table
1 minute between exercises
6 2 10
3 8
Table
1 12
Superset 2
7 2 10
3 8
Table
1 12
8 2 10
3 8
Table
1 12
Superset 3
9 2 10
3 8
Table
1 12
10 2 10
3 8
Notes:
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© 2004 CQC International, LLC
- 23. Day 3 / Week 1 Tip of the Day: If you ever want to get BIG,
Workout: Progressive Load you MUST learn to squat and deadlift. Your
Diet: High Protein entire body will benefit. Start slow, learn the
Bodypart: Legs proper mechanics and get ready to grow!
Reps Rest
Exercise Set Weight
Target Actual Periods
Table
1 12
Superset 1
11 2 10
3 8
1 12
2 minutes between supersets
Table
1 minute between exercises
12 2 10
3 8
Table
1 12
Superset 2
13 2 10
3 8
Table
1 12
14 2 10
3 8
Table
1 12
Superset 3
13 2 10
3 8
Table
1 12
14 2 10
3 8
Notes:
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© 2004 CQC International, LLC
- 24. Day 4 / Week 1 Tip of the Day: Declare your goal publicly!
Workout: Progressive Load Telling a friend or family member of your
Diet: High Protein desire to get big will keep the pressure on
Bodypart: Back and the motivation high to make it happen.
Reps Rest
Exercise Set Weight
Target Actual Periods
Table
1 12
Superset 1
15 2 10
3 8
1 12
2 minutes between supersets
Table
1 minute between exercises
16 2 10
3 8
Table
1 12
Superset 2
15 2 10
3 8
Table
1 12
16 2 10
3 8
Table
1 12
Superset 3
15 2 10
3 8
Table
1 12
16 2 10
3 8
Notes:
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© 2004 CQC International, LLC
- 25. Day 5 / Week 1 Tip of the Day: Use a spotter for safety
Workout: Progressive Load reasons (anyone standing around will be
Diet: High Protein happy to help) but DON’T use them to force
Bodypart: Chest/Abs out more reps beyond muscular exhaustion.
Reps Rest
Exercise Set Weight
Target Actual Periods
Table
1 12
Superset 1
17 2 10
3 8
1 12
2 minutes between supersets
Table
1 minute between exercises
18 2 10
3 8
Table
1 12
Superset 2
17 2 10
3 8
Table
1 12
18 2 10
3 8
Table
1 12
Superset 3
9 2 10
3 8
Table
1 12
10 2 10
3 8
Notes:
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© 2004 CQC International, LLC
- 26. Day 1 / Week 2 Tip of the Day: Take the time to stretch
Workout: Progressive Load during your rest periods. Muscle only
Diet: High Protein stretches effectively when warmed up and it
Bodypart: Shoulders will help speed up recovery.
Reps Rest
Exercise Set Weight
Target Actual Periods
1 12
Table 2 10
1
Superset 1
3 8
4 8
1 12
Table 2 10
90 seconds between supersets
3 3 8
1 minute between exercises
4 8
1 12
Table 2 10
2
Superset 2
3 8
4 8
1 12
Table 2 10
4 3 8
4 8
1 12
Table 2 10
2
Superset 3
3 8
4 8
1 12
Table 2 10
3 3 8
4 8
Notes:
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© 2004 CQC International, LLC
- 27. Day 2 / Week 2 Tip of the Day: When doing curls, never let
Workout: Progressive Load your arms move forward during the exercise.
Diet: High Protein Hold your elbows against your sides for the
Bodypart: Arms / Abs entire movement.
Reps Rest
Exercise Set Weight
Target Actual Periods
1 12
Table 2 10
5
Superset 1
3 8
4 8
1 12
Table 2 10
90 seconds between supersets
6 3 8
1 minute between exercises
4 8
1 12
Table 2 10
7
Superset 2
3 8
4 8
1 12
Table 2 10
8 3 8
4 8
1 12
Table 2 10
9
Superset 3
3 8
4 8
1 12
Table 2 10
10 3 8
4 8
Notes:
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© 2004 CQC International, LLC
- 28. Day 3 / Week 2 Tip of the Day: Go light on your squats and
Workout: Progressive Load deadlifts during the first few weeks. Form in
Diet: High Protein these movements MUST be PERFECT if you
Bodypart: Legs want to avoid injury and get the most gains.
Reps Rest
Exercise Set Weight
Target Actual Periods
1 12
Table 2 10
11
Superset 1
3 8
4 8
1 12
Table 2 10
90 seconds between supersets
12 3 8
1 minute between exercises
4 8
1 12
Table 2 10
13
Superset 2
3 8
4 8
1 12
Table 2 10
14 3 8
4 8
1 12
Table 2 10
13
Superset 3
3 8
4 8
1 12
Table 2 10
14 3 8
4 8
Notes:
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© 2004 CQC International, LLC
- 29. Day 4 / Week 2 Tip of the Day: When doing chin ups, don’t
Workout: Progressive Load think about pulling yourself up. Instead,
Diet: High Protein imagine pulling your elbows down to make
Bodypart: Back the movement easier.
Reps Rest
Exercise Set Weight
Target Actual Periods
1 12
Table 2 10
15
Superset 1
3 8
4 8
1 12
Table 2 10
90 seconds between supersets
16 3 8
1 minute between exercises
4 8
1 12
Table 2 10
15
Superset 2
3 8
4 8
1 12
Table 2 10
16 3 8
4 8
1 12
Table 2 10
15
Superset 3
3 8
4 8
1 12
Table 2 10
16 3 8
4 8
Notes:
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© 2004 CQC International, LLC
- 30. Day 5 / Week 2 Tip of the Day: When performing presses,
Workout: Progressive Load DON’T arch your back! Plant your feet flat
Diet: High Protein on the ground and concentrate on keeping
Bodypart: Chest/Abs your upper body still during the lift
Reps Rest
Exercise Set Weight
Target Actual Periods
1 12
Table 2 10
17
Superset 1
3 8
4 8
1 12
Table 2 10
90 seconds between supersets
18 3 8
1 minute between exercises
4 8
1 12
Table 2 10
17
Superset 2
3 8
4 8
1 12
Table 2 10
18 3 8
4 8
1 12
Table 2 10
9
Superset 3
3 8
4 8
1 12
Table 2 10
10 3 8
4 8
Notes:
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© 2004 CQC International, LLC
- 31. Day 1 / Week 3 Tip of the Day: Count your repetitions
Workout: Progressive Load backward. You’ll be thinking of how many
Diet: High Protein reps you have left instead of how many
Bodypart: Shoulders you’ve done, helping you push to the end.
Reps Rest
Exercise Set Weight
Target Actual Periods
1 12
Table
2 10
1 3 8
Superset 1
4 8
5 15
1 12
Table
2 10
3 3 8
4 8
5 15
30 seconds between exercises
1 minute between supersets
1 12
Table
2 10
2 3 8
Superset 2
4 8
5 15
1 12
Table
2 10
4 3 8
4 8
5 15
1 12
Table
2 10
2 3 8
Superset 3
4 8
5 15
1 12
Table
2 10
3 3 8
4 8
5 15
Notes:
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© 2004 CQC International, LLC
- 32. Day 2 / Week 3 Tip of the Day: Yes, Week 3 is tough! But
Workout: Progressive Load relief is just ahead in weeks 4 - 6. Longer
Diet: High Protein rest periods and some SERIOUS growth!
Bodypart: Arms / Abs Push hard!
Reps Rest
Exercise Set Weight
Target Actual Periods
1 12
Table
2 10
5 3 8
Superset 1
4 8
5 15
1 12
Table
2 10
6 3 8
4 8
5 15
30 seconds between exercises
1 minute between supersets
1 12
Table
2 10
7 3 8
Superset 2
4 8
5 15
1 12
Table
2 10
8 3 8
4 8
5 15
1 12
Table
2 10
9 3 8
Superset 3
4 8
5 15
1 12
Table
2 10
10 3 8
4 8
5 15
Notes:
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- 33. Day 3 / Week 3 Tip of the Day: When performing squats,
Workout: Progressive Load keep the bar off the back of your neck to
Diet: High Protein avoid compressing the spine, causing injury.
Bodypart: Legs Always rest it on the back of the shoulders.
Reps Rest
Exercise Set Weight
Target Actual Periods
1 12
Table
2 10
11 3 8
Superset 1
4 8
5 15
1 12
Table
2 10
12 3 8
4 8
5 15
30 seconds between exercises
1 minute between supersets
1 12
Table
2 10
13 3 8
Superset 2
4 8
5 15
1 12
Table
2 10
14 3 8
4 8
5 15
1 12
Table
2 10
13 3 8
Superset 3
4 8
5 15
1 12
Table
2 10
14 3 8
4 8
5 15
Notes:
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© 2004 CQC International, LLC
- 34. Day 4 / Week 3 Tip of the Day: When performing pull
Workout: Progressive Load downs, begin the movement by first pulling
Diet: High Protein shoulders down while arms are still stretched
Bodypart: Back out. Then pull the weight down toward body.
Reps Rest
Exercise Set Weight
Target Actual Periods
1 12
Table
2 10
15 3 8
Superset 1
4 8
5 15
1 12
Table
2 10
16 3 8
4 8
5 15
30 seconds between exercises
1 minute between supersets
1 12
Table
2 10
15 3 8
Superset 2
4 8
5 15
1 12
Table
2 10
16 3 8
4 8
5 15
1 12
Table
2 10
15 3 8
Superset 3
4 8
5 15
1 12
Table
2 10
16 3 8
4 8
5 15
Notes:
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