This 4-day program will help you to gain size, mass, muscle, and mental and physical strength. Rest-pause set, drop sets, and negatives will kick your muscle gains into high gear!
Workout Description
Summer is in the past, and people are now looking to gain some mass – healthy mass that is. “After dedicating months to getting leaner and looking better, you might be ready to devote some time to heavier weights and filling out some of those t-shirts and hoodies”. If that reads like I’m talking about you, then keep reading because we have the plan right here.
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Master Class Is In Session
Over the next eight weeks, “the goal is to build muscle and get stronger. This will be done with an eight-week program that requires you to hit the weights four days a week. These workouts will be intense and challenging if you do them right, so there will be no need to double them up or find additional time to train”. When you’re not working out, you should be eating, sleeping, or living life outside of the gym.
Who Is This For?
This is a program that will help intermediate and advanced trainees gain positive size and strength. Beginners and rookies may find this program to be too intense, and they could still learn more about form and execution before taking on a program like this. Don’t worry, though. IFBNewsfeed.Org has plenty of programs for those that are just starting out.
Principles of the Program
In order to gain something that you don’t have, you need to do something that you don’t typically do. That means pushing yourself beyond what you normally perceive to be “failure.” That’s why some intensity boosting methods are going to be a part of this program.
Rest-Pause Sets
During one of these sets, you will push the set to failure within the recommended rep range, rest for 10-15 seconds, and then perform as many reps as you can. So a set of barbell curls may look like this:
Barbell Curls – 70lbs for 8 reps, 15-second rest, 70 pounds for 4 reps.
Even though you took that brief rest, you actually did four reps more than you normally would have. Those extra reps will help you take your training to the next level.
Drop Sets
This is when you reduce the weight you’re using after failure so you can continue to train. There is no additional rest taken. Once you hit failure, you immediately reduce the weight and keep going. A drop set of incline dumbbell presses may go like this:
Incline Dumbbell Press – 60lb dumbbells for 10 reps, 30lb dumbbells for 12 reps.
Yes, you reduced the weight, but that was still enough to challenge the muscles in a safe way. So the goal will still be accomplished – you’re tearing down muscle fibers so they can recover and grow.
Negatives
This is when you take the weight from the lifted phase to the stretch phase very slowly. It may take you one second to lower the dumbbell on a curl normally. With negatives, you can take as long as five or ten seconds. This program will include five-second negatives at different points in the workout. The goal is to maintain control of the weight and force the muscle to work harder.
How Much Weight Should I Use?
This is one of the most common questions we see in the comments section of our articles, so let’s address it here. If 10lbs is all you can use for exercise, use it. If you’re capable of using 80lbs, use 80lbs. The point is that the weight should be challenging enough for you to execute the desired reps within the recommended rep range. If you’re supposed to do six to eight reps, but can do 12, it’s too light. Conversely, if you can’t do more than four, it’s too heavy. There is no magic formula to help you figure out the weight you need. It’s going to be a matter of trial and error.
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Nutrition
As hard as you’re going to be training, you’re going to need to eat in order to recover and grow. That doesn’t mean you get to go crazy and eat whatever you want, whenever you want. Having a sound nutrition plan will be very beneficial. IFBNewsfeed.Org actually has a great guide that can work well with this program. You can consider it or any of the other nutrition programs here designed to help you get bigger and stronger. I will offer two pieces of advice here:
- Eat Protein First – Protein is the nutrient that plays the biggest role in your recovery and growth. If you get full before the meal is completed, you don’t want protein left on the plate. This can also help you keep your blood sugar in check.
- Take Your Time – It’s food, not flavored oxygen. Take the time to properly chew and enjoy the meal you’re eating so it can be digested properly. Overwhelming your stomach by pounding down a lot of calories at warp speed won’t help you, and it will make you uncomfortable as well.
Cardio
Cardio is about more than burning calories and increasing metabolism. It’s good for heart health. So I don’t think you should ignore it completely. You can do three or four sessions of moderate level cardio a week at 20 minutes per session. You can do these in the morning or post-workout. Get them in when you’re able to get them in.
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The Workouts
Now let’s talk about the training. This is a four-day routine. You will perform each workout once a week. The optimal way to do this would be by following this split:
- Monday – Chest and Side Delts
- Tuesday – Upper Back and Rear Delts
- Wednesday – Off
- Thursday – Arms and Abs
- Friday – Legs
- Saturday and Sunday – Off
That would be the best split, but let’s face facts. There are a lot of you that have jobs that don’t allow this to happen, so here’s what you need to know. Do these workouts at times that best suit you. The only rule I suggest you follow is that you don’t train for more than three days in a row before taking a day off. Two would be best, but if you must train a third consecutive day, go for it. I don’t suggest you do this normally. The recovery is vital for you to grow. Training four days in a row without the extra rest may affect the results you see from this.
Workout 1: Chest and Side Delts
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Barbell Bench Press | 3 | 12, 10, 12* | 90 sec |
| Flat Dumbbell Bench Press | 3 | 12, 10, 15+ | 90 sec |
| Cable Crossover | 3 | 12, 12, 12^ | 90 sec |
| Seated Lateral Raise | 3 | 12, 12, 12 | 90 sec |
| Single Arm Cable Lateral Raise | 3 | 12, 12, 12 | 90 sec |
* Rest-Pause Set
+ Drop Set
^ 3-5 Second Negatives
Workout 2: Upper Back and Rear Delts
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bent-Over Barbell Row | 3 | 12, 10, 12* | 90 sec |
| Dumbbell Pullover | 3 | 12, 10, 15+ | 90 sec |
| Wide Grip Lat Pulldown | 3 | 12, 12, 12^ | 90 sec |
| Dumbbell Rear Delt Fly | 3 | 12, 12, 12 | 90 sec |
| Cable Face Pull | 3 | 12, 12, 12 | 90 sec |
| Dumbbell Shrug | 3 | 12, 12, 12 | 90 sec |
* Rest-Pause Set
+ Drop Set
^ 3-5 Second Negatives
Workout 3: Arms and Abs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Close Grip Bench Press | 3 | 12, 10, 12* | 90 sec |
| Weighted Dip | 3 | 12, 10, 12+ | 90 sec |
| Rope Tricep Extension | 3 | 12, 12, 12^ | 90 sec |
| Lying Leg Raise | 3 | 12, 12, 12 | 90 sec |
| Cable Crunch | 3 | 12, 12, 12 | 90 sec |
| Barbell Curl | 3 | 12, 12, 12* | 90 sec |
| Hammer Curl | 3 | 12, 10, 12+ | 90 sec |
| Cable Curl | 3 | 12, 12, 12^ | 90 sec |
* Rest-Pause Set
+ Drop Set
^ 3-5 Second Negatives
Workout 4: Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 3 | 12, 10, 12* | 90 sec |
| Lying Leg Curl | 3 | 12, 10, 12+ | 90 sec |
| Walking Lunge | 3 | 12, 12, 12 | 90 sec |
| Front Squat | 3 | 12, 10, 12* | 90 sec |
| Leg Extension | 3 | 12, 12, 12+ | 90 sec |
| Dumbbell Side Lunge | 3 | 12, 12, 12 | 90 sec |
| Seated Calf Raise | 3 | 12, 12, 12^ | 90 sec |
| Calf Press | 3 | 12, 12, 12^ | 90 sec |
* Rest-Pause Set
+ Drop Set
^ 3-5 Second Negatives
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