LESSON 3: Ultimate Training Method – Males
The ULTIMATE TRAINING METHOD (UTM) takes your current weights/ resistance training up to the next level, whether it is free weights, machines, or body weight exercises, either done at home or in the gym. Apply these training blocks to any type of weight or resistance training to yield the awesome results your aiming for.
The key is to maximise your time spent working out so you are assured that following the UTM is exactly what accelerates your muscular development and desired physical change.
Compiled over 25 plus years of trialling and experimenting with all types of training styles, workouts and sequences from athletes and bodybuilders of the highest level. From our learnings the systems that worked the best and yielded the fasted results have been developed into the Ultimate Training Method. The UTM accelerates muscular progress by shocking muscle into new growth and breaking any plateau. This is exactly what you need to know.
Males;
Males naturally gravitate toward resistance or weight training and seek muscle growth, add strength and new body shape. This is because males have a biological desire to have broad shoulders, a narrow waist and carry a good degree of muscle that balanced and strong in any variant of that from slightly muscled to athletic build to the more heavily muscled.
Basics (you need to know about you)
The male body builds muscular size more easily than that of females due to two key attributes in the design of the male body;
1. The male body naturally carries more skeletal muscle than that of a female the same size
2. Males have the amazing muscle building hormone Testosterone more than 10 times higher than that of females which allows the muscle to grow more rapidly in size and strength when proper weight training and nutrition is added
3. Testosterone is KING for muscle building and increasing or maintaining a higher level of on your body. It determines how much muscle you gain as well as a host of health benefits that keep you young, strong and full of energy
Compared, females only have a tiny amount of testosterone in their bodies which is why they cannot gain large muscles and strength the same as a male can achieve, simple as that. Follow and follow the guidelines below to spark muscle growth and maximise your fat loss results.
· Cardio and weights together is the key. Done correctly with LiveLean PRO nutrition, cardio will not burn muscle off
· The right combination of weights and cardio will develop your fitness and optimise your fat burning, helping you to gain lean muscle size and shape
· Cardio done correctly accelerates muscular development (See cardio chapter)
The benefits;
Training with weights increases muscle tone, muscle size and strength and burns body fat faster, accentuating your lean body shape. It strengthens your entire body while also optimising hormone levels, increasing your energy and assisting sleep patterns. Sleep improves as well as facial muscles and skin tone for the best anti-aging effect that you just cannot buy in a bottle.
Key Note: As the body ages weight training through the 40’s, 50’s into the 60’s and beyond improves all elements of mind body health and fitness and slows the aging process dramatically
Weight training releases endorphins and the feel good chemicals such as dopamine that are produced by your brain in response to your workouts. These have a powerful effect that trigger positive self-talk and inner confidence which leads to massive life changes out of the gym.
Mindset;
As well as the muscular development achieved from working out, the strength and personal growth in your mindset and character matches the physical change, building your mind and body for whole new life experience. It is one of the most powerful life changing endeavours you can master as you are always working on yourself every day, it becomes a lifelong passion of eternal mastery that improves you in ways only you can experience for yourself.
A wise man once said “if you can lift the weights for life, you can lift your life as high as you want”
There is a massive positive spill over into your personal life and daily enjoyment of life. Improving self-talk, helps you persist at things in life and bend them to your will, same as in the gym. Patience to persevere and stamina to see things through while developing routine for success in health, in life is the reward. In a nutshell, weight training is a must for all males on some level, we could not stress how powerful it is to living life on your terms!
You don’t have to be a massive bodybuilder or professional athlete to experience the benefits of weight training. Simply being toned with light muscle development, good strength and fitness for your size is perfect, perfect for you no matter what level you want to take your body to. After all its your best body you are building and all the variants and benefits you value are all unique to you, with the UTM the potential is limitless…You just need to bring your effort and belief, blend it with the magic of never ending persistence and you will exceed your expect
· Lifting at 4 times per week with at least 4 good cardio sessions gets the job done
· The UTM combined LiveLean PRO nutrition is all you will ever need to get your body and mind into optimum health and performance for you
These guidelines take your current weights/ resistance training up to the next level, whether it is free weights, machines, cross fit style or body weight exercises, either done at home or in the gym.
The UTM builds lean balanced muscle shape and size, at the same time reducing body fat levels improving overall body composition. By shocking the muscles by completely changing your workouts keeps it fresh and stimulating for both body and mind which continually progresses toward your physique goals faster. Do not underestimate the high rep training block, put your all into your training and you will find it truly gruelling, then watch the rewards come as quickly as the amount of all our effort you put into it.
Make your time, energy and money count, demand the best of yourself!
Shocking the muscles;
Changing up your weight training workouts is vital to accelerated progress. Your muscles thrive on constant changes from high reps to low reps, alternating all manner of different exercises from free weights to machines. The UTM Muscle Shock System delivers advanced techniques across 3 training blocks that are specifically designed to shock the muscle every 5 weeks which sparks new continued muscle development as you move through each training block.
Variety is King;
Varying your rest periods from 30-45 seconds to 10 seconds, incorporating drop sets without rest, heavy sets, increasing rest, switching to light weights while using every different exercise available over each training block of the UTM. These are all ways of shocking your muscle to adapt and change to the new stimulations your throwing at it. This is what makes muscle adapt and grow to try and meet the constant shocks the UTM delivers.
Key Tips;
· Variety stimulates muscle change and sparks new muscle growth
· Variety develops your body from all angles, for a more complete and well-rounded development
· Apply the same level of effort and intensity to all muscle groups, so everything builds in proportion (Legs is the perfect example, you must train them as hard as upper body)
· Apply even more intense effort and focus on your weak or lagging body parts to build muscular balance.
· Limit training session duration to 50 minutes (shorten amount of sets and work harder to complete in limited time)
How to increase your weights – For all training blocks
Using the training block 1 as the example – Apply these key points to all your target rep ranges for each block, this is how you progress your strength level every workout.
Example: (Target Rep Range is 6-8 reps)
· When you push your reps up from 6 and reach 8 or 9 reps for a set (above 8, the upper rep limit)
· Increase the weight only slightly so you can only reach 6 reps on your next set or next training session for that exercise
· Every time you do that exercise aim to push that new increased weight up to 8 or 9 reps again – then slightly increase the weight again – repeat the cycle of increasing your reps and weights
· Progressive small increase in weights = STRENGTH & MUSCLE GROWTH
It’s all in the Mind: (Do all weight training systems work?)
Have you ever wondered why there is a never ending supply of weight training workout systems that all seem to deliver results in some form? Every training article is different in some way and all athletes train in many varied ways. So how do we know what is the best workout system?
The answer is, there is no best workout system, because in fact, every training method works on some level! Whether it be alternating high or lower reps, 1 set or 5 sets, giant sets, drop sets, volume or high intensity, it all works to some degree. That’s why there isn’t only one way to train and everyone who has ever achieved great results, all have different ways of doing it.
Certain training systems may produce different outcomes depending on your goals and effort. Especially in terms of muscle size, strength, shape, endurance levels and/or body fat composition. But there are many different ways of achieving the same result. The key is to pick a system that works for you and put your blood, sweat and tears into it!
The common success denominator: Effort & belief
The key ingredient that makes all varieties of weight training systems effective, apart from correct form and optimised nutrition, is the level of energy and all-out effort you put into your weight training sessions. Your desire, intensity and ability to work hard over and over is the magic ingredient! – you hold the key to your success! What an opportunity, to be in total control of how lean, toned and muscular you can become!
Your belief in yourself to achieve your goal mixed with your all out effort to achieve it. This is the magic that makes the UTM produce amazing results it is designed to do!
The UTM is literally a weight training recipe, a blueprint that delivers rapid results that compound over the 15 week cycle that will take your muscular development to the next level and beyond. Building your best body is a marathon and the UTM is your perpetual road map to the lean muscle development you will achieve for life.
Weight Training 101
The Warm Up;
· 5 minutes on the bike or cross trainer or treadmill to warm the body and get the blood flowing
· 5 minutes stretching all body parts you are to train in the session
Every exercise ALWAYS
· Do 2 x light weighted sets of 15 – 20 reps with good squeeze and nice, slow controlled reps
· Do 1 x medium weight set of 15 reps approx. 60% of your first working set
· Hit your work sets
Stretching is king
· Always stretch the muscle you’re working between sets while resting
· Stretching improves muscle shape
· Stretching protects against injury
As you progress through your workout for each new exercise always;
· Do 1 x medium weight of 10-15 reps, this prepares the muscle for each new exercise then you’re ready for your work sets
Exercise Form;
The right exercise form is vital to the effect of the Muscle Shock System or any weight training program out there. Correct form places maximum stress on the muscle for more growth, shape and size. Form helps prevent injuries so you can keep progressing without recovering from injuries that can be avoided.
You MUST follow these basics to optimise your workouts and results;
· Ensure you have the correct posture and position to start
· Do not swing or rock the weights, if you have to do this to lift the weight, then it is ‘Too Heavy’ – lighten the weight so you can do the movement correctly and controlled
Always aim for ‘PERFECT EXERCISE FORM’
· Watch others who are more advanced than you and check how they perform their exercises
· Watch ‘exercise form’ video tutorials on YouTube
· Copying the best, is the fastest way to learn perfect exercise form
Control every movement with strength and balance – don’t bounce the weight or jerk out of the start of the lift.
Lifting and lowering your reps
Lifting Phase (positive)
· 1 SECOND UP (to contract the muscle)
This is the Positive motion from the start position of the rep.
· Lift with controlled power & speed from full extension to full contraction
· Always count your reps out loud
Lowering Phase (negative)
· 2 – 4 SECONDS DOWN (to release the muscle)
This is the Negative motion of the rep back to the start position.
· Varying and increasing the time of the negative, from 2 to 3 to 4 or even 5 seconds increases the ‘time under tension’ on the muscle which increases muscle stress and greater activation for growth and strength increase
· This is done with controlled resistance from the full contraction position at the top of each rep to the lowering back to the start or bottom position.
· Concentrating on controlling the negative phase puts your mind in the movement so perfect form and control is used at all times preventing injury from poor form and moving the weight too fast or ‘bouncing’ out of the bottom of the move where the most muscular and joint stress occurs.
Training Block 1
Heavy Duty Block
HEAVY DUTY MUSCLE MASS GAIN: Maximum Training Intensity
Maximum strength intensity is required on the Heavy Duty Training Block – So you can only perform 6-8 reps for 2 x maximum work sets only.
- All out controlled physical effort to achieve muscle failure on both sets
- Drive each rep with controlled maximum power
- Rep speed for the lowering or negative movement is 3-4 seconds lowering
- Rep speed for the lifting or positive movement is 1 second explosive control
- After pushing each set to complete muscular failure, push beyond your limit with 3-4 forced reps on work set 1, then 1-2 forced reps on work set 2
The Workout:
1. Perform 1st work set to muscle failure – AIM FOR 6-8 REPS
- Perform 3-4 Forced Reps beyond muscle failure (Training partner required or spotter)
- Rest 10 seconds
- Reduce the weight 10-15% ONLY
2. Perform second set to muscle failure – AIM FOR ANOTHER 6-8 REPS
- Perform another 2-3 Forced Reps beyond muscle failure
- Move to your next exercise
4. Rest 1 min – 1:30min between exercises & muscle groups
5. After ONE CYCLE of the 2 heavy sets per exercise: MOVE ON to your next exercise
HEAVY DUTY TRAINING BLOCK
Weekly Training Schedule & Exercises;
Weekly Schedule
Mon – Shoulders & Biceps + Cardio
Tue – Quads & Hamstrings + Cardio
We – Abs + Cardio
Thu – Chest & Triceps + Cardio
Fri – Back & Calves + Cardio
Monday
SHOULDERS
- Seated Front barbell press (smith machine)
- Seated Dumbbell presses
- Seated Rear Delt raises
- Standing Dumbbell side raises
BICEPS
- Barbell curls (shoulder width grip)
- Preacher EZ barbell curls
- Hammer cable curls with rope
CARDIO (Post Workout: Immediately After Weights)
- 12-25 min Interval Cardio
Tuesday:
QUADS
- Free weight barbell Squats
- Leg press (shoulder width stance)
- Leg extensions
HAMSTRINGS
- Lying leg curls
- Seated leg curls
- Stiff legged Deadlift
CARDIO
- 20-25 min Steady State Cardio
Wednesday: REST FROM THE WEIGHT TRAINING
ABDOMINALS (Front Abs)
3 x sets of 25 reps (Rest 15-30 seconds between sets)
Note: (Use the same form as for your exercises, 1 second up to crunch, 2 seconds to lower to the start of the movement – ALWAYS PERFECT CONTROLLED FORM)
EXERCISES
Flex your abs and hold the peak contraction for 1 whole second
- Crunches on decline bench (add weight as required)
- Lying Scissor crunches on floor (hold weight overhead with arms extended)
- Seated bench Leg raises
- Ab machine crunches
CARDIO
- 30-45 min Steady State Cardio
- Do the first 12-20 min Interval Training
Thursday:
CHEST
- Incline barbell press (Free weights)
- Incline hammer strength press
- Flat Dumbbell flyes
- Cable crossovers (low finish position close to top of thighs)
TRICEPS
- Close grip barbell presses (free weights)
- Seated overhead Dumbbell extensions
- Straight bar cable extensions
CARDIO
- 12-25 min Interval Cardio
Friday:
BACK
- Hammer pulldowns reverse grip
- Lat pull downs slightly wider than shoulder width (to the front)
- Dumbbell pullovers across bench
- Seated pulley rows (pull into lower stomach)
- Dumbbell shrugs (slightly bent forward 10 degrees, shrug slightly back)
CALVES
- Standing calf raise (toes pointed out 30 degrees)
- Seated calf raise (toes straight)
CARDIO
- 12-25 min Interval Cardio
Saturday or Sunday: Ab & Cardio Workout
(Have a complete rest on which every day you decide works best for you, rest is vital to allow the muscle to completely recover, repair and grow)
ABDOMINAL OBLIQUES (your side abs)
3 x sets of 25 reps
(Rest 15-30 seconds between sets)
- Decline bench twist crunches (add weight as required)
- Swiss ball alternate side crunches (left side, straight crunch, right side)
- Standing bar twists (with a bar across shoulders)
How the Heavy Duty Training Block works to grow muscle;
When you apply MAXIMUM EFFORT AND INTENSITY into just 2 work sets, you must work to absolute muscular failure on both sets to achieve peak contractile intensity on the muscle with every exercise using 100% effort and focus.
- Heavy Duty training is like a heavy hammer delivering a massive strike to your nervous system sparking the muscle to adapt and grow rapidly due to the high intensity
- It stimulate the Type 2 Fast Twitch muscle fibres that are the larger white fibres used for power and strength in short bursts of maximum output
- These Fast Twitch Fibres cause the rapid gain of muscle mass
- Heavy Duty muscle failure using forced reps overloads your muscle and nervous system temporarily for maximum results (on only two sets maximum)
- The reason only 2 work sets to maximum failure are done is because any more than 2 sets will overload your nervous system. It will drain your body of strength and negatively impact recovery time which quickly leads to over-training which is the worst thing to do
(Overtraining means breaking down muscle without recovering so your nervous system stops firing hard to train properly and you loose muscle instead of gain it, loose energy and enthusiasm to train)
- Done correctly 2 work sets deliver maximum muscle stimulation and preserves your nervous systems ability to repeat the efforts across all exercises and muscle groups – The key is to balance the maximum effort with REST and muscle group training frequency
- Your nervous system responds to the maximal training stress by immediately increasing protein synthesis to repair and make more muscle quickly so it’s more prepared for the next intense training session
- The Heavy Duty Training Block adds muscle mass and thickness fast, also increasing strength rapidly which again makes more muscle
Duration: 5 WEEKS
Training Block 2: High Repetition Block
HIGH REP MUSCLE PUMP
Lighten the Weights
Lighten the weights so you can perform 25, 18 and 12 reps for 3 x work sets progressively increasing the weight.
- Squeeze every rep extra hard at the peak muscle contraction and control
- Lower the negative slowly and controlled for 3 seconds
- This block burns the muscle hard – it’s all in the pump and burn – push the burn and pump as far as possible.
- The extra reps with the lighter weight help develop the mind/ muscle connection to feel every movement more intently, improving results quickly
The workout;
1. Perform 1st work set – AIM FOR 25 REPS;
- Rest 30 seconds
- Increase the weight slightly for 2nd set
2. Perform 2nd work set – AIM FOR 18 REPS;
- Rest 30 seconds
- Increase the weight slightly for 3rd set
3. Perform 3rd work set – AIM FOR 12 REPS to muscle failure
(Set complete, move to the next exercise)
4. Each week aim to get 2 more reps for each set than you did last time;
When you exceed the REP TARGET for your set by 2 reps, increase the weight slightly so you can only reach 25, 18, or 12 reps again, then aim to INCREASE THE REPS every workout to then add new weight increases
5. Rest between body parts & exercises is only the amount of time it takes to begin your next exercise (NO SET REST, approx. 1-1:30m KEEP PUMPING)
- Keep the workout tempo high with short rest periods.
- This keeps the pump on the muscle
- High workout tempo elevates the fat burning effect
6. HIGH REP MUSCLE PUMP
Weekly Training Schedule & Exercises
Weekly Schedule
Mon – Chest & Biceps + Cardio
Tue – Quads & Hamstrings & Glutes + Cardio
We – Abs + Cardio
Thu – Shoulders & Triceps + Cardio
Fri – Back & Calves + Cardio
Exercise change for added Muscle Shock Block 2
- Now we switch up the muscle groups
- Change the exercise order with all new exercises
- These changes add to the level of muscle shock and adaptation required
- The high rep block shocks the muscle into new and continued growth
- Change makes the workouts exciting, fresh and invigorating for your mind as well as your muscle to master new exercises and movements
Exercises
(3 x work sets of 25 reps, 18 reps & 12 reps to failure)
Monday
CHEST
- Flat Hammer Strength Press or 2nd option (Flat Barbell Bench Presses)
- Incline Dumbbell Press
- Incline Dumbbell Flyes
- Flat Dumbbell Press
BICEPS
- Seated Alternate Dumbbell Curls
- Standing Dumbbell Hammer Curls
- Preacher Straight Barbell Curls
CARDIO
- 12-25min interval training
Tuesday
QUADS
- Leg extensions
- Machine Hack Squats
- Leg press (feet together stance) for outer quad development
- Walking lunges with Dumbbells in hand
HAMSTRINGS
- Stiff Legged Deadlift with Dumbbells
- Lying Hamstring Curls
- Seated leg curls
CARDIO
- 20-25min steady state cardio
Wednesday: Rest from Weights
ABDOMINALS (Front Abs)
3 x sets of 25 reps (Rest 15-30 seconds between sets)
Note: Use the same form as for your exercises, 1 second up to crunch, 2 seconds to lower to the bottom start of the movement
Flex your abs and hold the peak contraction for 1 whole second
(Rest 15- 30 seconds between sets)
- Seated bench Leg raises
- Ab machine crunches
- Lying Scissor crunches on floor (hold weight overhead with arms extended as required)
- Crunches on decline bench (add weight as required)
CARDIO (After Abs)
- 30-45 min Steady State Cardio
Thursday
SHOULDERS
- Seated Dumbbell side raises
- Machine Presses
- Rear Delt Machine Flyes
- Free Weight Barbell Presses behind neck (if cannot do then front presses)
- Wide Grip Upright Rows
TRICEPS
- Lying EZ Bar Tricep Extensions (skull crushers)
- Cable Rope Extensions Seated
- Seated Bench Dips (add weight as required)
CARDIO
- 12-25 min Interval Training
Friday
BACK
- Lat pull downs close grip (to the front)
- Hammer Strength Wide Grip Lat Pulldowns
- Hammer Strength Rows (two arms)
- Barbell Shrugs
- Dumbbells Pullovers Across Bench
CALVES
- Seated calf raise (toes straight)
- Standing calf raise (toes pointed straight)
- Calf Extension in Leg Press
CARDIO
- 12-25min Interval Training
Saturday or Sunday: Ab & Cardio Workout
(Have a complete rest on which ever day you decide works best for you, rest is vital to allow the muscle to completely recover, repair and grow)
ABDOMINAL OBLIQUES (your side abs)
3 x sets of 25 reps
(Rest 15-30 seconds between sets)
- Lying side crunches (one side then swap to the other side)
- Decline bench twist crunches (add weight as required)
- Standing weighted side crunches (hold plate in one hand, other hand on head and crunch to the side)
- Use Hyper extension in side position to crunch each side
CARDIO
- 30-45min Steady State Cardio
6. KEY TIPS;
- 1 second lifting (positive phase)
- 3 seconds lowering (negative phase)
- Squeeze and flex the muscle hard on every rep
- Hold the peak contraction for a half second and squeeze every rep
- Push the muscle burn as far as possible to hit or exceed the rep target of every set
- Take every set to muscular failure, every time for maximum pump
How the high rep block works to grow muscle
Increasing the rep range and lightening the weights shocks the muscle from the Heavy Duty Training Block, your muscle suddenly has to cope with the increased reps and sets and duration of the exercise period with lower rest intervals, also increasing intensity on your cardiovascular system increasing your fitness level.
This is a dramatic change for the body which sparks new muscle growth from the multiple new exercise stresses.
The High Rep Block Shocks increased muscle size, shape and decreases body fat levels which makes for a noticeable fast change in physique because your leaning down the added Muscle mass from the Heavy Duty Block while improving shape and size over the next 5 weeks of the High Rep Block of work.
- The High Reps and added volume of workload pump the muscles by driving as much blood and oxygen into them as possible increasing muscle size
- The bigger the pump and the more often you repeat the pump, the bigger your muscle can grow
- This higher rep range stresses the ‘type 1’ slow twitch fibres that increase the muscle shape
- Fat burning effect is increased by limiting your rest periods and exercise for longer time periods (more reps and sets)
- The big pumps and stretch the muscle fascia. The fascia is the outer layer of the muscle that caps each muscle, provides each muscle it’s shape and separation of the muscle groups.
- The greater the pump the more the muscle fascia stretches, the more the muscle stretches, the more it grows into this newly stretched size
- REST: The High Repetition Block rests the nervous system from the two heavier intense training blocks while still yielding solid gains in muscular progress
Training Block 3: Triple Drop Block
HEAVY VOLUME MUSCLE GROWTH
Increase your weights;
Increase your weights so you can only perform 10-12 reps for set 1, 6 reps plus for set 2 and 10 reps plus for the last set.
· All out muscle failure on all 3 sets
· ONLY 1 Forced Rep maximum on your first & second work set
· The last drop set – just go to muscle failure on your own (No forced reps)
· Drive each rep with controlled power
· Negative 3 seconds lowering
· Positive 1 second explosive control
The workout;
1. Perform 1st work set to muscle failure – AIM FOR 10-12 REPS
· 1 Forced rep ONLY
2. Rest 10 seconds ONLY (Rest pause technique)
· Repeat the same weight for 2nd work set
3. Perform 2nd work set to muscle failure – AIM FOR 6 REPS or more
· 1 Forced rep ONLY
4. NO REST – DROP SET: Reduce the weight 40-50% approximately
· Immediately perform the 3rd set (drop set)
· AIM FOR 12-15 REPS or as many reps as possible till Total Muscle Failure
REST 1 min 30 seconds maximum between exercises and muscle groups
(Just enough time to change to the next exercise)
5. After ONE CYCLE of all 3 work sets – That exercise is completed, MOVE ON to the next exercise for the muscle group – repeat ONE CYCLE and move on to the next exercise and so on;
· Work your ass off to true muscle failure
· Make every set exercise and every rep is your maximum effort
· WHEN DONE WITH ALL OUT EFFORT – ONE 3 x SET CYCLE is all that’s needed to spark the muscle growth as rapidly as possible.
6. HEAVY VOLUME MUSCLE GROWTH
Weekly Training Schedule & Exercises
Weekly Schedule
Mon – Chest & Biceps + Cardio
Tue – Quads & Hamstrings & Glutes + Cardio
We – Abs + Cardio
Thu – Shoulders & Triceps + Cardio
Fri – Back & Calves + Cardio
Exercise change for added Muscle Shock Block 3
· Now we switch up the muscle groups again for added shock
· Change the exercise order with all new exercises
· These changes add to the level of muscle shock and adaptation required by the muscle, this time hitting with heavy volume training
Exercises
(3 x work sets of 10-12 reps, 6 reps & 12-15 reps to failure)
Monday
CHEST
· Decline barbell bench press at slight decline of 10-15 degrees approximately
· Flat Dumbbell Flyes
· Incline Smith Machine press at 30 degree angle
· Cable crossovers (pressing movement finish low position at waist)
BICEPS
· Preacher curl narrow grip EZ bar curls
· Standing wide grip EZ barbell curls
· Incline Dumbbell Curls open hand together
CARDIO
· 12-25min interval training
Tuesday
QUADS
· Smith Machine Squats (feet position forward 300mm so you sit down and back in the movement with flat back – deep as possible bum to ankles)
· Machine Hack Squats (shoulder width feet position)
· Leg press (feet 300mm higher on foot platform – just 200mm apart)
HAMSTRINGS
· Seated Leg Curls Stiff Legged Deadlift with Dumbbells
· Lying Hamstring Curls (feet together)
· Use the hyper extension (stretch deep on the hamstrings – add weight as required)
CARDIO
· 20-25 min steady state cardio
Wednesday: REST FROM WEIGHT TRAINING
ABDOMINALS (Your front Abs)
3 x sets of 25 reps (Rest 15-30 seconds between sets)
Note: Use the same form as for your exercises, 1 second up to crunch, 2 seconds to lower to the bottom start of the movement
Flex your abs and hold the peak contraction for 1 whole second
(really hold the squeeze on the contraction to feel the abs burn)
· Seated bench Leg raises
· Ab machine crunches
· Lying Scissor crunches on floor (hold weight overhead with arms extended as required)
· Crunches on decline bench (add weight as required)
CARDIO (Immediately after Abs)
· 30-45 min Steady State Cardio
Thursday
SHOULDERS
· Hammer Machine Press or (machine presses facing the seat pad in reverse position)
· Standing Dumbbell side raises (arms nearly straight position)
· Rear Delt Dumbbell Flyes on bench (lean forward 30 degrees)
· Shoulder width Grip Upright Rows
TRICEPS
· Cable Press down with straight bar
· Incline EZ bar skull crushers 30 degrees
· Close grip front presses in smith machine (hands 15cm apart or 6 inches)
CARDIO
· 12-25 min Interval Training
Friday
BACK
· One arm Dumbbell Rows Lat pull downs close grip (to the front)
· Seated Pulley Rows Hammer Strength Wide Grip Lat Pulldowns
· Seated Hammer Strength underhand Rows (two arms palms facing up)
· Barbell Shrugs reverse grip
CALVES
· Calf Extension in Leg Press)
· Standing calf raise (toes pointed in)
CARDIO
· 12-25min Interval Training
Saturday or Sunday: Ab & Cardio Workout
(Have a complete rest on which ever day you decide works best for you, rest is vital to allow the muscle to completely recover, repair and grow)
ABDOMINAL OBLIQUES (your side abs)
3 x sets of 25 reps (Rest 15-30 seconds between sets)
· Lying side crunches (one side then swap to the other side)
· Decline bench twist crunches (add weight as required)
· Standing weighted side crunches (hold plate in one hand, other hand on head and crunch to the side)
· Use Hyper extension in side position to crunch each side
CARDIO
· 30-45min Steady State Cardio
6. KEY TIPS;
· Get focussed to lift your maximum weight after just 10 sec rest
· Push hard over all 3 sets combined into one long extended heavy set
· 1 second lifting (positive phase)
· 3 seconds lowering (negative phase)
· Go beyond failure on your first set
· Hold the peak contraction for a half second and squeeze every rep.
How the Triple Drop Block works to grow muscle
This 3rd muscle shock block combines increased volume and heavy intensity, in a heavier rep range with the added drop set which provides the pump element.
Increasing the weights enough to hit a medium rep range of 10-12 reps allows for time under tension while increasing muscle load, it’s yet another hit and shock to the muscle which again kicks up new muscle gains.
This stimulates the muscle on two levels delivering solid pumps and increased muscular stress without hitting the nervous system super hard as in the Heavy Duty Training Block.
The triple drop hits the ‘type 2’ fast twitch muscle fibres for muscle mass and the ‘type 1’ slow twitch muscle fibres for more muscle shape
· Each change keeps shocking the muscle growth and adaptation process from one training block to the next in progressive sequence
· Hitting the muscle with parts of the other 2 blocks provides the perfect bridge between the Heavy Duty and High Rep block
· The 2 heavy work sets fire the nervous system stimulating muscle mass
· The 3rd drop set adds maximum pump, burning in new muscle shape
· The triple drop block delivers the best of both worlds in a new exercise sequence
· Triple drops are extremely effective forcing the muscle to adapt
· Mind and body connection is refreshed and invigorated by controlling heavy weights with the lighter pump set sparking increased effort level
Duration: 5 weeks
NOTE: After you have completed all 3 Muscle Shock Blocks
Go back and repeat the HEAVY DUTY Muscle Shock Block 1, then 2 and 3 again in sequence.
· When you repeat the muscle shock blocks will now be familiar with the exercises and system. So you can attack it with new muscle and increased strength built from the previous training blocks
· Your nervous system will be refreshed to fire at maximum effort
· Your muscle gets a fresh hit again with the Heavy Duty Intensity, sparking another surge in Muscle Mass and strength
· This constant forcing your muscle to adapt with muscle shock blocks is what keeps taking your lean muscle gains to the next level.