Program for Gaining Muscle Mass

Gain Muscle Mass?

Ok, stupid question! If you're here then it's a good chance that you want to gain muscle mass. Whether it's for sport or just to look good at the beach this summer this muscle mass program should work wonders for you! If you don't wanna work hard then you can piss off and work hard at cycling or doing some painting or such like non muscle building activities.

Firstly, this program is not for muscle sculpting, shaping or anything like that. Forget concentration curls, tricep kickbacks, pecdecs and crunches. This program revolves around the powerlifting exercises, squat, deadlift and bench press, with some extra work to keep your arms coming along nicely.

Basically, compound movements for muscle gain!

Weeks 1-3

Training 2 days per week

1st workout

Squat - work upto a top set of 8 reps (3 back off sets of 10 reps @ 90% of top set)
Bench Press - as above
Deadlift - as above except back off sets - replace deads for stiff leg deadlift
High Pull - 3 sets 8 reps (as fast and heavy as possible)
Bicep Curls/Triceps Press 10 min of Escalating Density Training protocol

2nd workout - As above 3-4 days later

Weeks 4-6

Same as above with top set of 6 reps (back off sets of 8 reps)

Week 7-9

Same as weeks 1-3 with 4 reps (back of sets of 6 reps)

If you get to week 9 and want to go for another cycle then you can go for 2 reps as your top set with back off sets of 4 reps and build some real strength

\don't be fooled by it's simplicity and the fact that this program is only 2 days per week. You'll need the space between workouts to recover.

Enjoy

Charles Poliquin Training Resource

Charles Poliquin Resource

I've keenly followed Charles Poliquin ever since I read about German Volume training via Muscle Media Magazine in the 90's

If you've never heard of them you've probably had your head up your arse for a very long time.

Check out the links below.

One of my personal favourites is Charles Poliquin's Neural Drive Article, a superb article about building explosive power for sport.

Another great back to basics is the lost art of overhead pressing article which also includes a 12 week Pressing Program

1.) Rest Pause

http://www.t-nation.com/readTopic.do?id=929563



2.) The Lost Art of Overhead Pressing

http://www.t-nation.com/readTopic.do?id=922014



3.) Get Strong Get Big

http://www.t-nation.com/readTopic.do?id=888795




4.) Explosive Neural Drive

http://www.t-nation.com/readTopic.do?id=849528



5.) Quads and Hams

http://www.t-nation.com/readTopic.do?id=799069



6.) Reduce Carbs, Go Green

http://www.t-nation.com/readTopic.do?id=782569



7.) 15 Pounds per Inch


http://www.t-nation.com/readTopic.do?id=774995



8.) Hamstrings Times Two

http://www.t-nation.com/readTopic.do?id=773872



9.) Lactic Acid Training For Fat Loss

http://www.t-nation.com/readTopic.do?id=724381



10.) Advanced German Volume Training

http://www.t-nation.com/readTopic.do?id=658759




11.) Manipulating Reps for Gains in Size and Strength

http://www.t-nation.com/readTopic.do?id=620430



12.) Arm Yourself

http://www.t-nation.com/readTopic.do?id=595161



13.) The Five Elements

http://www.t-nation.com/readTopic.do?id=584534



14.) Question of Strength


http://www.t-nation.com/readTopic.do?id=459736



15.) Poetry in Motion

http://www.t-nation.com/readTopic.do?id=459740



16.) Back to Basics

http://www.t-nation.com/readTopic.do?id=459572



17.) The Truth about Bodybuilding Arm Measurements

http://www.t-nation.com/readTopic.do?id=459760




18.) The Top Seven Upperback Exercises

http://www.t-nation.com/readTopic.do?id=459477



19.) Preparing for the Ultimate Workout

http://www.t-nation.com/readTopic.do?id=460039



20.) The Top 10 Triceps Exercises

http://www.t-nation.com/readTopic.do?id=459550



21.) The 1-6 Principle


http://www.t-nation.com/readTopic.do?id=459575



22.) Achieving Structural Balance

http://www.t-nation.com/readTopic.do?id=459454



23.) Can't Add Size to your Biceps ?

http://www.t-nation.com/readTopic.do?id=459521



24.) The One Day Arm Cure

http://www.t-nation.com/readTopic.do?id=459954




25.) Variations on a Theme

http://www.t-nation.com/readTopic.do?id=459940



26.) The Nausea Workout

http://www.t-nation.com/readTopic.do?id=459210



27.) The Swiss Ball Arm Workout

http://www.t-nation.com/readTopic.do?id=459255



28.) The Five Percent Solution


http://www.t-nation.com/readTopic.do?id=459936



29.) Training With Maximal Weights

http://www.t-nation.com/readTopic.do?id=459298

Side of a House Diet

Ronnie Coleman Talks Dieting

How to diet yourself down to look like the side of a house



Chicken, steak, chicken, steak, chicken, steak, wear your belt more chicken more steak, train, sit, cheat meal, repeat...

Bodybuilding Routines

Deadlift Sticking Point

Deadlift Sticking Point - Have you got one?

Chances are you have, this post is about breaking through that sticking point and getting on track with strong pulling!

A deadlift sticking point is where the bar stops on a MAX DEADLIFT. No matter what, you do you can't get past it unless someone is holding a gun to your head (which is highly unlikely to happen - isn't it?)

Your deadlift sticking point is without a doubt because the bar has slowed down. You need to overcome this by training speed. Now if you thought Westside Barbell was a load of shit and you need to train slowly then think again. 10-12 sets of 2 reps 1min rest with 50-60% of your max deadlift lifted as fast as possible is needed to get your speed on the up. Do this once a week.

Secondly, direct attention needs to be paid towards your actual sticking point by use of rack work.

Place your bar on the rack where you start to lose speed not where the bar stops

Step in very close to the bar and pull as you would with a normal lift - what you will find is that you will probably need to use much lower weights to get the bar moving (dont stand away from the bar and hitch the bar up your thighs (you can literally do hundreds more pounds with this method). Rack pulls are pretty harsh on the lower back so be warned.

Thirdly, box pulls are a super deadlift exercise. Also, a very tough movement - the box pull should be used with great caution as you will be moving into new territories with your Range Of Movement (ROM)

This one is pretty simple - following all the rules of safe deadlfting - stand on a box about 5 inches off the ground to increase the ROM of the deadlift. Reps and sets are upto you, I would recommend starting light wth about 8 reps and finding your place with this one before going overboard with big weights.

In addition to the above exercises for getting past your deadlift sticking point I would also advise use of the following exercises to assist your training.

Kettlebell swings or weight swings for added hip strength and lower back conditioning.
Heavy shrugs for 15-20 reps
Box jumps to assist your speed work

Check out this great resource for foam roller work to assist hip mobility

Finally don't forget that your hips are a very complex muscular structure and require much stretching and rest as they get seriously tight from deadlifting.

And finally don't give up smashing through your plateau's it requires serious hard work and perseverance

Bodybuilding Routines

Tuna Shakes for Bodybuilding

Tuna Shakes for Bodybuilding

Do you need protein shakes made from protein powder?

Good question, one that I cannot answer. However one thing is for sure you need plenty of protein in your diet to ensure a positive nitrogen balance to allow new tissue to be synthesized. Without lots of protein in your diet your chances of building muscle are fucked!

A great way to get extra protein without eating shed loads of meat and spending a fortune on protein powders is the good old Tuna Shake

Sadistic and hardcore? Not really, with plenty of veg juice and a hint of chilli you're onto a winner! Give this one a try as a starter to ease your way into the world of tuna shakes and then head over to deepsquatter.com to try out some more wonderful tuna shakes recipes.

1 can tuna in water,drained
1 13oz can of V-8 juice
1 tsp extra virgin olive oil (optional)
2 tbsp lemon juice
a dash of chili pepper sauce

Come and have a go if you think you're hard enough

tuna shakes are for real men

Paul Anderson Strongman|Weightlifter Routine

Paul Anderson Strongman|Weightlifter

Some say Paul Anderson is the Strongest man who ever lived and in some senses 'rightly so' with reports of 1200lb squats 6000lb back lifts 425lb overhead for reps you possibly can't argue with that!!

Paul Anderson was an Olympic Gold medallist in the 1956 Melbourne Olympics but was banned from Amateur Sport due to taking a few dollars in Wrestling and would have likely won 60,64 and the 68 Olympics if he had been given the chance (which would have equalled Al Oerter the discus thrower)

What stood out most about Paul Anderson was that he was light years away from all other strength athletes of his time! Not only in the weights he could raise but also the wya n which he trained.

Paul Anderson combined very short but intense training sessions throughout the day, routines such as 10 reps squat with 600lb then rest for 30 mins or an hour and contiue through out the day. Years later this type of routine was done in Eastern Bloc countries (or at least where people had the time)

Another trait of Paul was his milk consumption, he would drink about a gallon of milk throughout the whole day (sounds familiar? See Milk and Squatting)




Paul Anderson Weight Lifting Example Session
Day One

Full squat – 600 – 2×10
825 – 2 reps
845 – 2 reps
900 – 2 reps
Half squats – 1200 – 2 reps
Quarter squats – 1800 – 2 reps
Deadlift – 650 – 4×6-8 reps

Day Two

Press off racks,
300 – 6 reps
400 – 2 reps
390 – 2 reps
370 – 2 reps
Press outs, 500 pounds, several sets of 4 reps from about the sticking point in the press to overhead.
Press from shoulders to top of head – 500, 4 reps.
Push press off rack – 450, 3 reps.
Bench press – 400 to 450, sets of 6-8 reps.”

In addition to being incredibly strong, Paul Anderson was also very athletic. He could do handstand press ups and had a 36 inch vertical jump and could standing long jump over 10 feet whilst weighing in at around 360lbs (this is a common trait of many olympic lifters - explosive strength)

One can only dream about being this strong but we can take many things away with us from such a STRENGTH LEGEND.

Squatting and pressing is what makes us grow add to this plenty of fuel and rest and you have the raw ingridients for Super Strength. Consistent training and pushing into new boundaries and you'll be as strong as you can ever be

Bodybuilding Routines

Deadlift Program Deadlift Workout Deadlift Routine

Deadlift Program

There are many deadlift programs out there for the taking, many of which call upon you to give you absolute bloody best (and rightly so!). You don't get anything for nothing when it comes to increasing your deadlift.

For starters what is your best deadlift?

Was your best deadlift a 100% effort?

Chances are unless you're a competitive powerlifter or a strongman competitor then you've left plenty in the tank.

I'm saying you should go and rip your arsehole right out now, but The Deadlift takes some serious concentration, controlled aggression and guts to pull a personal record.

Which ever Deadlift Program you decide to do (or even create yourself), you must be ready for it and give 100% commitment.

Just following a program with some direction may help you!

Here are 2 programs that are worth looking at to help you on your way to a new Deadlift PR

1. Mark Phillipi's deadlift program is here
Well worth a read and also a downloadable EXCEL spreadsheet to help you along

2.Smolov Deadlift Cycle very similar to the Smolov Squat Cycle found here via kettlebell website.

Check out what these Deadlift routines are all about and workout how you're gonna make that leap to newly found pulling power