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How To Build Muscle Weight Lifting Phase 2 Plan

How To Build Muscle Weight Lifting Phase 2 Plan

This phase of muscle building obviously builds on the first, literally. Before jumping right in to Phase 2 lifting I recommend READING THIS to make sure that skipping Phase 1 is right for you or that Phase 2 is what you REALLY WANT.

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.

Tiger Woods will NEVER face a shot on the course that he hasn’t practiced a 1000 times. He has already mastered all the routine shots, so he has time to practice the obscure ones. But every practice session he will still run through all his basic shots, to keep reinforcing his mastery of those.  Even if you are a very good golfer who plays frequently, if you spend your training time practicing all the obscure shots Tiger does, you will stop improving. You must continually reinforce the things you are good at, and add to them. Slowly. That way the things you add become as developed as the things you’re already developed in.

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.

Here is the Phase 2 Lifting Plan:

5 pyramided sets of 6 reps of the following exercises:

Day 1:
Squat
Deadlifts
Seated Row
Lat Pull Down
Chin Ups


Day 2:
Bench Press
Chest Flies
Dips
Military Press
Abs


By adding, dips, dead lifts, chin ups and chest flies along with breaking things into 2 different workouts, and adjusting the rest schedule, all muscle groups get almost twice the work in just slightly more time then in phase 1. If you apply the same level of consistency and discipline using this routine, your gains of the first phase will allow every muscle group to explode with growth through the added sets. Your muscles are ready for it.

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: Never use the same weight amount for 2 consecutive sets.

4: 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 workout every other day, rotating the workouts.

5: The only isolation move needed at this point is chest flies. Your pectorial muscles are very large and now that you have a base of mass, to continue to push this muscle group, 5 sets is not quite enough. Instead of adding additional pressing moves (incline, decline and/or dumbbells) flies finish the pecs nicely (also works the anterior delt some too).

6: 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.

7: Eat, eat, eat, rest, rest, rest and I highly recommend supplementation. Protein for muscle mass, Creatine for energy (which obviously helps build mass).

For the vast majority of people, you could continue doing this routine for years, and you would continue to add mass, though at reduced rates. It would require modifications from time to time, (substituting leg press for squats, using different presses and so on) but using Progressive Overload and compound moves will work indefinitely for most people.


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Consult a physician before beginning any new exercise, nutrition or supplementation program....Disclaimer

Copyright 2007-2008 Steve R. Robbins. All rights reserved.
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