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Introduction
Before we get started I need to ask you for one favor. Please, please, please read the main Muscle Gaining Secrets e-book before beginning the workouts. You need to have a full understanding of how the body works and why before you begin the workouts. If you do that you will get much more out of them; trust me. I know everyone is anxious to jump right into the program but there is so much more to building muscle than simply performing the exercises, sets and reps I have listed here for you. By reading the e-book before starting the program you will be guaranteeing your success. Just doing the workouts without having read the book will be doing yourself a huge disservice and your results will be less than optimal.
designed the workouts to ensure against it. Something else is wrong, though, and you need to address it and fix it immediately if you want to get bigger and achieve your goals. Do not over think or over analyze things; simply add weight to the bar or do more reps week after week, eat like a horse, get lots of rest and you will soon be one of the biggest, if not THE biggest, guys in your gym.
How do I know how many reps to do each week? What does it mean when you say 5-8 reps?
Start each workout with the lower end of the rep range. So if the rep range is 5-8 you would pick a weight you can do for five reps on week one. On week two stick with the same weight and get more reps with it. Once you can get eight reps with that weight, be it on week two or week four, it is time to increase the weight by five to ten pounds. Your goal should be to add weight as often as possible so do whatever you can to get to eight reps as quickly as possible.
What does it mean when the exercises have the same number but a different letter next to them?
When exercises have the same number but a different letter, it means that you are supposed to alternate those two exercises back and forth. For example if 1a) is a bench press and 1b) is a 1 arm dumbbell row you would do one set of bench presses, rest two minutes and then do a set of 1 arm dumbbell rows. After the rows you would again rest two minutes before going back to do your second set of bench presses. If an exercise just has a number with no letter next to it that simply means that you do two straight sets of the exercise with the prescribed rest period between sets.
from doing the exercises in the program. Not only that, but regularly doing tons of loaded spinal flexion exercises like sit ups and crunches can be quite dangerous and injurious for many people. Im sure that a lifetime of back pain is not something that you need or want. And finally, remember that the abs can only be seen when your body-fat is low enough and the only way to get it there is with proper diet and energy system/ cardio training. All the sit ups and crunches in the world will do absolutely nothing to improve your abdominal development but might cut into your recovery ability and slow down your rate of muscle growth.
Can I add a few extra sets of (curls, calves, etc) at the end if I still feel good and have lots of energy left?
Whatever you do, please do not alter the workouts in any way, shape or form whatsoever. They are designed to deliver maximum results in minimum time and to prevent overtraining. If you think, Ah, what the hell, Ill just add in an extra set of biceps and triceps at the end, you will be heading down a slippery slope and I can not be held responsible for your lack of progress or results. Stick with the program and follow the exact exercises, sets, reps and rest periods as I have laid them out for you. Be sure to watch the clock so that you are sure to adhere to the proper rest periods and not exceed your maximum workout time. Carrying a stopwatch with you isnt a necessity but is recommended. Enough talking. You now know all you need to know to get big and strong. The rest is up to you. Its time to get fired up, attack these workouts with a vengeance and get huge! Good luck.
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Copyright 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
Note: Do the same workout three times per week on non consecutive days such as Monday, Wednesday and Friday.
Day 2 Exercise 1) Squat 2a) Dumbbell Military Press 2b) Parallel Grip Chin Up Sets 4 4 4 Reps 5-8 5-8 5-8 Rest 120 90 90
Note: Train three days per week on non consecutive days and alternate Day 1 and Day 2 at each workout. So your schedule will look like this: Week 1: Monday- Day 1 Wednesday- Day 2 Friday- Day 1 Week 2: Monday- Day 2 Wednesday- Day 1 Friday- Day 2 And so on and so on.
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Copyright 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
Day 2 Exercise 1) Deadlift (From Floor) 2a) Weighted Pushup 2b) Incline Dumbbell Row (Elbows In) Sets 4 4 4 Reps 5-8 5-8 5-8 Rest 120 90 90
Day 3 Exercise 1a) Pull Up 1b) Barbell Military Press 2) Squat Sets 4 4 4 Reps 5-8 5-8 5-8 Rest 90 90 120
Train on three non consecutive days such as Monday, Wednesday and Friday.
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Copyright 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
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Copyright 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
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Set 2
Set 3
Set 4
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Copyright 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
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Note: Be sure to do all of the extreme stretches where appropriate at the end of your last set of each exercise.
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Copyright 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
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Note: Be sure to do all of the extreme stretches where appropriate at the end of your last set of each exercise.
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Note: Be sure to do all of the extreme stretches where appropriate at the end of your last set of each exercise.
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Copyright 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
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Note: Be sure to do all of the extreme stretches where appropriate at the end of your last set of each exercise.
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