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How To Build Muscle Weight Lifting Phase 3 Plan
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How To Build Muscle Weight Lifting Phase 3 Plan
Professional lifters do not have routines for every muscle GROUP. They have routines for every MUSCLE IN THE GROUP. These are the type routines you see in the magazines, for the most part. They are absolutely the best routines you can find and use, and they work, IF you’re a professional. You probably aren’t. Nor ever will be. So you shouldn’t train like one.
But this Workout Routine gets you close at least in approach. The biggest difference is the time committed. Pro's will do split days and train longer each session than you will doing this phase. This routine is intended for the very serious lifter.
As I indicated in my Phase 2 Plan, there some truths to weight lifting for muscle mass gain that are undeniable. So if you think by moving into a "different phase" of lifting that these change, well, then you just don't get it. But to take it to THIS level of seriousness, as you might expect, there are a couple MORE rules (truths).
Bodybuilding Rule #1: Compound exercises builds the most muscle in the shortest time.
Bodybuilding Rule #2: Muscle Mass comes from Lower Reps and Heavier Weights.
Bodybuilding Rule #3: To be successful never forget rule 1 and 2.
Bodybuilding Rule #4: To be MORE successful lift MORE weight MORE often.
Bodybuilding Rule #5: Isolate the biceps, triceps, each head of the shoulder and calves ONLY after showing the PROPER amount of respect to Rule 3.
Here is the Phase 3 Lifting Plan:
5 pyramided sets of 6 reps of the following exercises:
Day 1:
Bench Incline or Decline
Chest Flies - Dumbbells
Chest Flies - Cables
15 Minutes Abs - Rope
Day 2:
Deadlifts
Lunges
Calf Raises
Day 3:
Front Raises
Side laterals
Reverse Flies
Dips
Incline Triceps Extension
Triceps Press downs
15 Minutes Abs - Planks
Day 4:
Lat Pull Down
Chin Ups
Hanging Biceps Curl
Biceps Hammer Curl
The reason this routine is so effective is that the body is broken down by major muscle groups and each workout is intended to exhaust each one. Compound moves, as you know, will work more than 1 muscle group. By arranging the workouts in this order you hit some muscles every other day.
For example I combine triceps work with shoulders. The pressing of military press warms them up and then you have 3 exercises to isolate and blast them. 2 days prior you worked heavy chest, which also works triceps, but much harder than military presses do. Hence you get a heavy triceps workout as a secondary muscle and then 2 days later work it as a primary muscle. Same with chest. 2 days after your chest workout you'll be doing dips. These work the chest as well as triceps and shoulders. Same thing applies to deadlifts and squats which work legs primarily and back as a secondary muscle, followed 2 days later by heavy back as primary, and so on.
Guidelines:
1: Keep a weight lifting log book. Read This.
2: Do not exceed 6-8 reps on the last 2 sets. If you could have done more reps, increase weight. Period.
3: This is how much rest to take between sets
4: Never use the same weight amount for 2 consecutive sets.
5: Generally speaking if you are under the age of 40 do these on consecutive days, take a day off and keep repeating. If you are over 40, let your body be your guide. You should be smart enough at this point to know what will work for you (I still go 4 in a row as often as I can).
6: Yes, isolate your biceps, triceps, calves and shoulders. If you have done phase 1 and 2 in the spirit intended you are ready. Finally.
7: If you wish to add some cardio work at this stage it will still be counter productive to your mass building efforts. Having said that, with a base of mass in place if you are over 40 doing 20 minutes AT THE END of your lifting is worth it for heart health. Or not. Personal choice on this, I don’t do it. If you’re under 40 and mass building is your priority, stay away from the cardio stuff. If you are happy with how your muscle building progression is going, then do some cardio. It is never a bad thing health wise.
8: Eat, eat, eat, rest, rest, rest and protein supplementation. At this level I think Protein Supplementation is Necessary. If you are over 40 here's a day in the diet of an over 50 lifter. If you are unsure as to your protein needs, use this tool to calculate your requirements. Lastly Creatine for energy (which obviously helps build mass).
For the vast majority of people this workout schedule is extreme. To lift with the amount of effort and focus necessary to be successful, training for muscle mass gain will have to be the principal focus of your life. If training hard on Saturday is a problem because of your Friday night life style, stick with routines that allow that. But if you are interested in truly taking it to another level, because Phase 2 is "boring" you, I promise follow this program for a few MONTHS (not days or couple weeks, you should know that by now), it will move you into the elite.
This site is solely for informational and educational purposes. It is not intended as medical advice.
Consult a physician before beginning any new exercise, nutrition or supplementation program....Disclaimer
Copyright 2007-2008 Steve R. Robbins. All rights reserved.
