Nick500

I have a fitness freak mate who knows all the science.

heres his workout that i'm doing at the moment for about 4 weeks. It breaks some of the most respected rules in bodybuilding but it works well for people who are doing it ! check it out if ur interested

btw is a direct paste from the email he sent me so sorry for any personalisations that might not make sense:

Day 1 - Back
Dead lift x 3
Barbell Shrugs x 2
Weighted pull up x 3
Barbell row x 2
Dumbell rows x 1


Day 2 - Chest
Bench x 3
Inclines x 3
Declines x 3


Day 3 AM - cardio 25 mins fast as you can

Day 3 PM - Arms
Dumbell curls x 3
Barbell/ez bar curls x 2
Lying tricep extension x 3
Cable pushdown x 2


Day 4 - Legs
Calf raises x 3
Stiff leg deadlifts x 2
Leg press etc, depending on what you can do total about 6 sets


Day 5 - Cardio 45 hour fast as you can
Ideally not on the legs, ie. swim


Day 6 - Shoulders and abs
Dumbell shoulder press x 3
Standing military press x 2
Standing bent over lateral raises x 2
Swiss ball leg raises x 2
Weighted ab crunch x 2



And on the 7th day he rested

Notes
- Warm the muscle you will be exercising: three sets 12 x rep weight, 8 x rep weight, 2 x rep weight.
- Once warm, next exercise does not need a warm up, i.e. chest warm from bench so no new warm up for incline. Maybe do the final of the warm up sets (2 x ) as an acclimatisation to get used to the movement.
- On warm up sets concentrate on perfect form
- On reps push the bar with maximum power, i.e as fast as you can. The first set you should manage between 4 and 6 reps, this will decrease each set, if it goes up you either mistimed your breaks (see below) or you did not try hard enough on the last set.
- If you do 6 easily put the weight up for second and third set.
- If you cant do a full range of movement and maintain good form then the weight is too high but if this is one of the later sets (2 or 3) just do fewer reps do not reduce the weight.
- Only put the weight up from the last week when you did 6 then 4 or 5 on the first and second sets that week
- Have a spotter for confidence but as soon as they have helped you stop the set. They should only touch the bar, even feather light, if they are racking or un-racking the bar. Apart from that get them to get their hands away till you fail not just struggle. I find it more satisfying to know I am doing it alone, also you panic that you are going to be crushed and push harder!
- You do not count any rep that the spotter helped with however little, that was with a lower, unknown, weight and so can not be compared to the other reps.
- Have three or 4 teaspoons of dextrose in the protein shakes before and after your workouts. This bit really matters.
- Always have 1 teaspoon of dextrose with a shake unless it is with a meal. If you are worried about the amount of carbs eat less at other times but if you want to get big I would not cut anything out of your diet.
- Never do a drop down set ever.
- Doing fewer sets than you are used to means you have to focus and make them count. It is all about intensity, you are not there to chat or offer advice to others, be an attitude ridden aggressive **** for 4 weeks, the focus will work.
- Time everything, 3 minutes between exercises, 2.30 between sets. Stick to it by planning ahead. By always monitoring the time you will not lose focus on your lifting with other concerns like friends or how you look, those are things you can think about after your workout. Also, write down what you do as you go for the same reason, more focus
- Before you go to the gym look at what you did in the same workout last week, know what weight you are going to do and how many reps you have to beat, each week you will be stronger so even if the weight is constant the reps increase. If you lie down knowing you have to lift 6 because you did 4 the week before it is a lot easier than thinking Ill see how I go, spotter: help me when I look a bit lazy because I am an unfocussed prick who does not know exactly what hes about to do right now and as a result turn out really inconsistent performances and make few long term gains.
- You might find you dont have stunning weeks, that is only because they are not being compared to shit weeks when youre tired because you have over worked. If you make steady progress, lets say 2.5kg per 5 weeks per exercise, think about what you can do in a year.
- All of this is my opinion, but nonetheless should be taken as the word of God.


let us know what u think

nick