POWER BUILDING 4 DAY ROUTINE WORK OUT HINTS

4-DAY WORKOUT ROUTINE POWER BUILDING


DAY-1

ABS - (5 to 10 min) SIT UPS on DECLINE BENCH at a paced rate non-stop, stay on decline bench don’t stop even if you can only do 1 sit up every 10 sec. Start slow doing a sit up every 2 to 3 seconds. Work on closing the gap in breaks that you take to where no breaks are required.

CHEST 1 - (10 to 15 min) DECLINE BARBELL BENCH PRESS. Starting weight 135, this is a 45 on each side. On the first set do as many reps as you can work on flexing the chest when weight it up and stretching the chest when weight is down, learn to play with the weight. Once you feel Lactic Acid start to release. Get up from bench walk it off rest 30 sec and do 5 to 10 reps with 30 to 45 sec break after each last rep thru the remainder of time. This is great on when used in conjunction with the SMITH MACHINE and is more advanced training.

QUADS – (15 to 20 min) LEG EXTENSIONS MACHINE – Starting again with light weight to reps of 10, do right leg then left leg then right leg then left leg, back to back thru the entire time. Work on EXPLODING from bottom position to FLEXING your leg as hard as you can and HOLDING in flexed position for just a sec with each rep. Legs must be all the way straight at top in flexed position. Again you should feel Lactic Acid start to release on 7th or 8th rep. Learn to manage the pain and pulse the release of Lactic Acid. Start at 5 to 6 reps work up and work on not resting and flexing.

CHEST 2 – (10 to 15 min) CHEST EXERCISE MACHINE (DIP, INCLINE OR STRAIGHT) Hit your 2nd chest exercise the same was as you did CHEST 1.

DAY-2

ABS - (5 to 10 min) SIT UPS on DECLINE BENCH at a paced rate non-stop, stay on decline bench don’t stop even if you can only do 1 sit up every 10 sec. Start slow doing a sit up every 2 to 3 seconds. Work on closing the gap in breaks that you take to where no breaks are required.

CALF - (15 to 20 min) CALF on machine or SMITH. On the first set do as many reps as you can work on flexing the calves at top position and really stretch the calf when weight is down at bottom, learn to play with the weight go for as long as you are able, rest 30 sec after. Do reps of 10 every 10 sec resting only 10 sec in between sets. If you are not able to keep up extend the rest time, not to exceed 20 sec.

BACK – (10 to 15 min) LAT PULL DOWNS must have wrist wrap straps. Start with lightweight half your body weight. On the first set do as many reps as you can work on holding the weight all the way down keeping shoulders back pause in this position after each rep and really stretch the out your back when weight is up at top, at the top the shoulder position is not so important, learn to play with the weight go for as long as you are able, work thru the pain shifting your shoulders around to provide relief. rest 30 sec after. KEEP HANDS on bar thru the entire time this is easy with wrist straps. While in rest position your hands should remain attached. Do reps of 10 every 10 sec resting only 10 sec in between sets. If you are not able to keep up extend the rest time, not to exceed 20 sec

BACK – (10 to 15 min) SHOULDERS Get some wrist straps, grab some dumbbells and just hold them for a duration of 15 min, don't let them go, I use 60 lbs, this is very painful but effective, you will have to keep shifting your shoulders to move where it hurts, you must learn to fight this pain, work thru the pain. Working on holding the weight no matter what, shift your shoulders to relive pain.

DAY – 3

ABS - (5 to 10 min) SIT UPS on DECLINE BENCH at a paced rate non-stop, stay on decline bench don’t stop even if you can only do 1 sit up every 10 sec. Start slow doing a sit up every 2 to 3 seconds. Work on closing the gap in breaks that you take to where no breaks are required.

TRICEPS – (10 to 15 min) WITH MACHINE or CABLES Starting again with lightweight to reps of 10, do right arm then left arm then right arm then left arm, back to back thru the entire time. Work on EXPLODING arm out and FLEXING your arm as hard as you can and HOLDING in flexed position for just a sec with each rep when arm is extended. Arms must be all the way straight when out in flexed position. Again you should feel Lactic Acid start to release on 7th or 8th rep. Learn to manage the pain and pulse the release of Lactic Acid

SQUATS – (20 to 25 min) FREE-WEIGHT or SMITH MACHINE. Start with 135 lbs no matter how strong you are and what you able to do. Do 10 reps with 45 sec to 75 sec in between each set. You will find to learn to pace yourself and sit down after each set. This is killer, if by the 9 set weight is still light add 10 lbs to each side until you start to feel more pain.

DAY – 4

ABS - (5 to 10 min) SIT UPS on DECLINE BENCH at a paced rate non-stop, stay on decline bench don’t stop even if you can only do 1 sit up every 10 sec. Start slow doing a sit up every 2 to 3 seconds. Work on closing the gap in breaks that you take to where no breaks are required

BICEPS – (10 to 15 min) WITH CABLES from any position. Starting again with lightweight to reps of 10, do right arm then left arm then right arm then left arm, back to back thru the entire time. Work on EXPLODING arm up to FLEX position your arm as hard as you can and HOLDING in flex position for just a sec. Work on pumping the muscle thru the rep set.

HAMSTRING – (10 to 15 min) on MACHINE Starting again with light weight to reps of 10, do right leg then left leg then right leg then left leg, back to back thru the entire time. Work on EXPLODING from bottom position to FLEXING your leg as hard as you can and HOLDING in flexed position for just a sec with each rep. Legs must be all the way up to top in flexed position and held for a short while. Again you should feel Lactic Acid start to release on 7th or 8th rep. Learn to manage the pain and pulse the release of Lactic Acid.

DAY – 5

Hit body parts that are not sore and need to be hit again or take off. I do my cardio, calves and butt or start over with DAY –1.


HINTS:




(1) Number of Sets will depend on how fast you are doing your sets and how long you are resting. I use two methods (a) Counting Method – I will do five reps counting, set the weight down for a count of five, keep cycling thru timeframe. (b) Set Time – This is where I rest for a specific time after each set 30 sec to 75 is typical depending on how heavy the weight is. Heavier longer set time, it also depends on the size of the muscle, Legs for example, take longer to stop burning or releasing Lactic Acid and you will find much harder, why, well it is a bigger muscle so it is a bigger task,
(2) Number of reps and resting time will depend on the paid and release of Lactic Acid, don’t overdo the release, just into the SMASH into the release and RELAX.
(3) Try it, Wake up don’t eat any carbohydrates no sugars, take 3 oz of cheese and drink 100 grams of protein, with your vitamins and minerals. You will understand, your metabolism will increase, it has to, and hormone levels will spike, On empty stomach is best.
(4) The more you do it the better you get at it.
(5) Load up on FATS before workout, I eat 5 to 7 oz of Cheddar Cheese 700 to 1000 calories and 100 grams of Whey Protein Isolate 30 min before. Cheese is almost purely fat and is one of the most nutrient dense foods that one can eat that is all natural. Avoid too many carbohydrates before a workout, and avoid sugar. When I first started to workout I would load up on carbohydrates and would run out of energy while working out. I have found that getting your energy most from a fatty diet is best.
(6) Your muscle stores energy, your goal is to deplete the muscle of energy as fast as possible and just beyond, STOP, allow your body to start the storage process again and then, SMASH it again and again,
(7) Process NO PAIN to STARTING TO FEEL PAIN to OK IT HURTS to GET MAD AT IT 2 OR 3 MORE REPS to STOP RELAX, once pain stops work the muscle out, HIT AGAIN to FEEL PAIN to OK IT HURTS to GET MAD AT IT W OR 3 MORE REPS to STOP RELAX, repeat process thru entire time
(8) Eat the FATTY part of your diet before you work out, 30 min at least.
(9) Drink GATORADE during or while working out, the POWDER MIX GATORADE, the bottle Gatorade contains High Fructose Corn Syrup powder mix is a Dextrose simple sugar that absorbs directly into the blood stream without being processed by the liver, this is important.
(10) I love Nitrogen Pre Work Out Drink, use NO EXPLODE, it really puts me in the mood to workout.
(11) Eat at least five times a day and calculate how many calories or ABOUT how many calories you are using a day. You will find that the better you become at using energy the more you are able to eat. I do not diet, don’t have to, I can burn more that 1,000 calories in one hour. When you tear muscle, the process of building muscle uses a lot of calories more than one might imagine, so the more sore you are the better.
(12) Reps and sets must be changed from workout to workout. Change it up every work out.
(13) Remember what you did while working out and relate that to how sore you are the next day. The more sore you are will show you what you need to work on. If you do a workout that really makes you sore well make sure you keep doing until no longer sore so that you have gotten all benefit. When you are no longer sore you have conquered that exercise and must move to conquer another.
(14) Take a creatine supplement right after, regular creatine monohydrate is fine with juice.
(15) The muscle you are working should be strained, tight, under stress throughout your entire set.
(16) Lactic Acid is the breaking down of your muscle, learn to pump the muscle until you start to feel the Lactic Acid release do a few more reps and stop movement for pain to subside. Hit it again, let the pain burning go away, hit it again and again thru each time on each body part.
(17) Change is painful, you body will not respond until it has been challenged. Once challenged your body will attempt to adapt by storing more energy (glycogen) in muscle cells.
(18) Work on consistency of the workout instead of one time effort, you will go further if you finish a workout everyday, rather then working out really hard one day.




4 Ways to Build Muscle besides GENETICS

(1) Increase bodies ability to store glycogen, this can be done simply by taking creatine of using muscles more than they are used to being used. This is what most people try to do.
(2) Tear the Muscle, when you tear the muscle it scars the fibers of the muscle, the scared tissue is larger than before, the muscle will always tear in the same spot, this is how you get the ridge on the muscle, normally located near the largest base side of the muscle. Tearing is very difficult to do but with a partner and the correct workout partner do negatives.
(3) Hormonal, releasing higher amounts of hormones, Testosterone and others that promote muscle development. Keep your body in a anabolic state is a must, make sure you are giving your body the building blocks needed to accomplish your goal, eat 1.5 to 2 times your body weight in protein, Eat mostly a fat only diet, take your vitamins and minerals. The easiest way to do this is with almonds, peanut butter, cheese, and meat diet. Do a variety of the 4 with Protein Isolate, I use Dymatize Chocolate Whey Isolate. Why, well I can take a handful of cheese and get about 400 calories in 2 to 3 bits, it is easy. Plus when you eat fats and fats alone your body must work harder to break down than it does carbohydrates. Load up on fats thru the day and before workout. After workout cut back on the FATS and mix in your Carbs.
(4) STEROIDS, Steroids will make you start growing again, steroids stimulate hormones that increase the size of your bones, cartilage, most organs, muscles. A true bodybuilder is able to tell what is natural and what in not. Don’t be fooled, The most apparent way is to look at the stomach, Why, well behind the stomach is all of your organs, people that take steroids will have a disproportional stomach, a stomach that bulges outward when flexed instead of being flat. Steroids will make where the actual muscle connects with the bone structure larger and thicker.