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Size &
Strength
Solution
Building Muscle & Strength
at the Same Time!
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Basic Introduction
If youre more than 10% body fat, add at least two bouts of interval cardio
for 20 minutes a session. Its most efficient to plan this after the upper
body weight training days but it can be done separately in the morning or
evening, just get it in.
If youre more than 15% body fat, add at least four bouts of interval cardio
for 20 minutes a session. Its most efficient to plan this after the weight
training days but it can be done separately in the morning or evening, just
get it in.
If youre less than 10% body fat, cardio is not necessary. Feel free to include
some light activity of your choice.
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How To Safely
Select Loads
The tempo and reps dictate the load from set to set. Its that simple!
In some instances, as you fatigue, you will have to reduce the weight so you can
continue meeting the reps and tempo outlined.
In some instances, when youre feeling extra good, you will increase the weight so
you fail by the number of reps outlined.
If the workout indicates 7 reps, that means the weight should not allow an 8th rep
but not so heavy you only manage 5 or 6 reps. 7 reps means 7 reps. The fastest
way to get familiar with your load selection is to use a training journal. Get one.
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you get stronger you are able to do the same weight for all five sets of five, and
then you up the ante once again and start over. 5x5, no doubt, is a powerful way
to get strong. This programming gets you working with loads of 85% of your 1 rep
max or greater.
On the flip side, we have the famous 10x10 program, which is exhausting and
brutal. Your goal is to perform ten sets of ten reps with the same weight. This high
volume of work pumps a lot of blood into the working muscles, producing an
incredible pump, a major contributor to new mass. Typically, this workout starts
out with a load around 60% of your one rep max and youll bang out the first six
or seven sets no problem. The torture kicks in on the last three to four sets where
you might start failing at 9, 8, 7 and so on.
Both of these approaches are often times called box training, and are highly
effective programs when they stand-alone. In fact, these protocols are so powerful
I created another program, 1,000 Rep Muscle, which combines both of these
protocols for anyone willing to test their utmost limits. Click here to get a copy of
1,000 Rep Muscle.
Its time for fusion
While both the 5x5 and 10x10 have stood the test of time, Ive always been
curious to fuse these two approaches for those interested in building strength
and size, at the same time. Instead of switching back and forth from a strengthbuilding phase into a size-building phase, you can attack both goals at once.
Unlike the 5x5 workout where youll begin with a weight 85% of your 1 rep max
and unlike the 10x10 workout where youll begin with a weight 60% of your 1 rep
max, youll be using a weight that corresponds to 75% of your 1 rep max with 7x7,
which means the primary training effect youll experience is functional hypertrophy.
Each workout will finish up with some additional exercises to stimulate a
hypertrophy and strength endurance training effect, too.
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49 reps, baby!
Instead of looking at this workout as 7 sets of 7, look at it as one big set of 49
reps. After every 3-weeks, you should be able to do 49 reps on your seven
sets with the same weight that you could complete 35ish reps at the start of the
program. Imagine being able to say you did 49 reps of 315 pounds on deadlifts
or 49 reps of 225 pounds on the bench press! Set yourself a goal in each
compound exercise that youll be kick starting the 7x7 workout with.
Chose compound exercises for 7x7
If you have a wide array of equipment, follow the program Ive outlined below.
However, youre not limited to the compound exercises I prescribe and Ive shared
some options below that you can choose from. Its ideal to select exercises youre
familiar with, 7x7 is not a protocol to use in experimenting with new movements,
youll hurt yourself.
Quads
Front squats
Leg press
Hack squats
Hips
Trap bar deadlifts
Dumbbell deadlifts
Horizontal pushing
Incline barbell press
Incline dumbbell press
Flat barbell press
Flat dumbbell press
Horizontal pulling
Bent-over overhand barbell row
45 degree T-bar row
Overhand seated row
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Vertical pushing
Seated overhead barbell press
Standing overhead barbell press
Seated dumbbell shoulder press
Vertical pulling
Wide grip pull up
Chin up
Wide grip lat pulldown
Underhand lat pulldown
The 7x7 Progression:
Week 1 - 7 sets of 5
Week 2 - 7 sets of 6
Week 3 - 7 sets of 7
Week 4 - 7 sets of 5 but Increase weight 5-10%
Week 5 - 7 sets of 6
Week 6 - 7 sets of 7
After six weeks you will have increased your strength by at least 10% and your
work capacity, resulting in more muscle mass on your frame. Take at least 4-days,
seven days maximum, completely off before starting another program. Its these
days of rest that your body will super compensate and make the biggest growth.
The 7x7 Warm Up
We obviously dont go directly into our first work set of seven reps on the first set
with 75% of our 1RM, that is a perfect way to put your therapists kids through
college. There is no correct number of warm up sets, when youre warm youre
warm and youll probably 2-4 warm up sets before your first work set of 7. Heres
what my warm up sets typically look like:
Warm Up Set #1 - 12 reps with 40% of 1RM
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The Duration Matters: No matter how well the program is designed, youll
eventually adapt. Do not follow this protocol for longer than six weeks and do
not do it for anything less than three weeks. A great follow up to this program is
the 7-5-3 Wave Loading Workout and then the 6-12-25 Mega-Size Method, both
which can be found in the Live Large members page.
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Day 1:
Horizontal Push/
Vertical Pull & Biceps
Exercises
Sets
Reps
Tempo
Rest
40X0
90
40X0
90
10-12*
3010
45
10-12*
3010
45
*Perform 1&1/2s - One rep equals a whole rep plus a half a rep
C1. Pec deck flys
21s*
2010
30
21s*
2010
30
*Perform 21s - 21s consist of 7 reps in stretch position, 7 full reps, 7 reps in contracted
position
D1. Incline dumbbell curls
3-4
4-6
4010
3-4
8-10
4010
60
NOTES: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift
explosively, 0 second pause, repeat.
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Day 2:
Hips
Exercises
Sets
Reps
Tempo
Rest
40X0
3min
10-12
3010
60
C. Back extensions
21s*
2010
30
*Perform 21s - 21s consist of 7 reps in stretch position, 7 full reps, 7 reps in contracted
position
D. Speed shrugs
20X1
45
NOTES: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift
explosively, 0 second pause, repeat.
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Day 3:
Horizontal Pull/Vertical
Push & Triceps
Exercises
Sets
Reps
Tempo
Rest
40X0
90
40X0
90
10-12*
3010
45
10-12*
3010
45
*Perform 1&1/2s - One rep equals a whole rep plus a half a rep
C1. Rear delt machine flys
21s*
2010
30
21s*
2010
30
*Perform 21s - 21s consist of 7 reps in stretch position, 7 full reps, 7 reps in contracted
position
D1. Decline dumbbell tricep ext
3-4
4-6
4010
3-4
12-15
4010
60
NOTES: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift
explosively, 0 second pause, repeat.
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Day 4:
Quads
Exercises
Sets
Reps
Tempo
Rest
A. Back squats
40X0
3min
10-12
3010
60
21s*
2010
30
*Perform 21s - 21s consist of 7 reps in stretch position, 7 full reps, 7 reps in contracted
position
D. Standing calve raises
20X1
45
NOTES: 40X0 means 4 seconds to lower, 0 second pause, X means to lift explosively, 0
second pause, repeat.
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20% fat = (2,975 x 0.20 = 595 / 9 calories per gram = 66 grams per day
NOTE:
This is a generic starting point. Each week you will assess how you feel, look and
perform to determine if you should increase your carb intake or fat intake if youre
not making gains. There is very little need to increase your protein intake, its
more than sufficient. Do not make any changes to your diet if youre not following
it at least 90% of the time or else you dont have enough intelligence to make an
accurate decision.
Meal Frequency:
Every 3-4 hours MAXIMUM. A meal cadence any less than this is less than
optimal and will initiate a cascade of catabolic hormones. You can debate about
optimal meal frequency all day long with the arm chair experts out there, but
I have no interest in engaging in academic debate. Over the past ten years Ive
worked with hundreds of clients and they all stick to a meal cadence of every 3-4
hours MAXIMUM. We strive for at least 5-6 meals a day minimum and no more
than 2 shakes a day. Optimally, 1 shake a day but 2 is the max. If you want to
look solid, you need to eat solid food. And if youre skeptical about eating every
3-4 hours, take a look at how its worked out for my us:
Click Here To Read Testimonials of guys & gals eating every 3-4 hours. Knock
yourself out.
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My Current Diet
To Bulk To 230 Pounds
Pre Meal 1:
1 scoop of greens powder from Prograde Genesis
1 large tablespoon of glutamine
1 liter of water with 1 whole lemon
*Wait for 20 minutes to alkalinize
Meal 1: Breakfast
3 whole eggs
8 oz of extra lean ground beef
1 cup of spinach
1 tablespoon of coconut oil
*Mix all this together in frying pan
2 slices of Ezikel bread with 1 tablespoon of walnut or butter
5 grams of Omega Blue Fish Oils
Meal 2: Pre Workout Meal
10 oz of white fish
1.5 cups of brown rice or quinoa
cup of steamed or raw veggies
Pre Workout Supplements:
1 scoop of Extreme Rush from Blue Star Nutrition
3-5 grams of L-Carnitine Tartrate from Blue Star Nutrition
5 grams of Creatine monohydrate from Blue Star Nutrition
* You MUST try this stuff, its nothing less than INSANE!
During Workout Supplements:
20 grams of BCAA from Blue Star Nutrition
20 grams of Glutamine from Blue Star Nutrition
1 Gatorade (for simple carbs and electrolytes)
Post Workout Supplements:
Bio Trust Low Carb Protein Powder - Vanilla
1 scoop of greens powder from Prograde Genesis
*Mixing vanilla and greens together tastes amazing!
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