BEAST MODE!

Since I have been in high school people have always been impressed with my size and strength. Back in high school I was only doing push ups and set ups. Then when I got to college I started weight training. Even now at my local gym people are still impressed and compliment me on my physique and hard work. They are always asking me questions on how I manage to achieve results without having to spend hours in the gym. The fact is it's true, I don't spend a lot of time in the gym. My workouts only last 45 mins to 1 hour and I only go to the gym 4 times a week max. But the workouts I do are challenging and require a great deal of commitment and dedication. To date I have trained 3 of my good friends, one who has played basketball at a high level, one who is a boxer and another who came to me after losing 180lbs and wanted to put on at least 15 pounds of muscle. All three of my friends achieved their goals and more. My basketball friend gained 12lbs of muscle and also improved his athleticism with this training. My boxer friend trained using the previously posted training routines, him too improved his boxing skills and winning record. My third did gain 15lbs of muscle and he now rocks fitted shirts and can't stop looking at himself. 


Now people want to gain muscle mass but are not prepared to do the hard work. They perform the conventional routines than wonder why they have very little gain. This workout is not conventional like the others. It's very challenging; it is based on your Maximum percentage lift. So for instance, for your bench press find your maximum 1 Rep Max. So the heaviest you lift 1 time, then take that number and multiply it by 0.8 it will give your 80%. After each set you will rest for no longer than 45 seconds and 2 mins between exercises. DO NOT CHEAT YOUR REST! If you get tired in between reps. Put the weight down and rest for 10 seconds then resume your set. Again DO NOT CHEAT, finish your number of reps. If you need a spotter do not let the spotter do the lifting for you. Your spotter should only help a little, if you are stuck and cannot lift. As rule when I training. The person must complete 4 reps on his own before I spot them. It works great cuz the person doing the lift does not expect any help from the get go and they are usually able to perform a lot of reps on their own. Now the entire workout is a 3 month program. So it should keep a lot you busy during the winter months and get you nice and buff for summer. So now if you are ready to transform into BEAST MODE! Keep on reading.

Microcyle 1- Hypertrophy/endurance

2 weeks

Week 1: Upper Body(Mon, Wed.)                     Lower body(Tues. Thurs)

Heavy day: Mon 80% intensity                           Heavy day: Tues 80% intensity

Light dat: Wed: 70% intensity                           Light day:   Wed 70% intensity

Name                              Reps                        Name                     Reps

Dumbell Press(flat)           4x12RM                    Back squats               4x10RM

Bent over rows                4x12RM                    Lunges                      3x10RM

Military press                   4x10RM                    Leg curls                  4x12RM

skull crushers                   4x12RM                    Calf raises                4x12RM

Bar curls                       4x10RM                       Leg extensions          3x10RM

Abs curls                      Max at 80                    Abs curls                   Max at 80

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Week 2: Upper Body(Mon, Wed.)                     Lower body(Tues. Thurs)

Heavy day: Mon 95% intensity                           Heavy day: Tues 95% intensity

Light dat: Wed: 85% intensity                           Light day:   Wed 85% intensity

Name                              Reps                        Name                     Reps

Incline bench press          3x10RM                     Back squats               3x10RM

High rows                       3x10RM                     Lunges                      3x10RM

shoulder press                 3x8RM                      Leg curls                    3x12RM

Dips                               3x10RM                     Calf raises                 3x12RM

Dumbbell curls                        3x10RM                            Leg extensions                  3x10RM

Abs curls                                Max at 100                        Abs curls                        Max at 80

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Microcycle 1 - unloading (1 Week)

Upper Body: (Mon, Wed)                                             Lower Body: (Tues, Thur)

@ 70% intensity                                                            @ 70%

Name                                 Reps                                   Name                Reps  

                      

Dumbbell Press                           4x10RM                                      Back squat              4x10RM

weighted pull-ups               4x10RM                             Lunges               4x10RM

shoulder press                    4x10RM                           Ham curls            4x10RM

Abs                                   Max at 80                          Abs                    Max at 80

NOW TAKE A 1 WEEK BREAK. DO NOT DO ANY PHYSICAL ACTIVITY JUST CHILL AND REST. Rest is your biggest friend, you need to give time for your muscles to heal and grow after being teared for 3 weeks. Believe me it works, you grow stronger and will be refreshed and re-energized.
Tomorrow I will post the 4 and 6 week of the routine.