Great Programm to Become Really Strong and Big!

By: Kam

Here is my last training programm! I made 10 kilos in less than half a year (being already big and experienced weightlifter and bodybuilder). My brother gained 20 kilos in one year... It is increadible, and you'll have to go to the gym only two times a week and spend there only one hour per visit! Isn't it awesome to spend less money, to spend less time and to grow bigger and stronger?
Let's go!
Tuesday:
1. Bench press - 5×5 (2 sets warming-up, 3 sets with the maximum weight you can do 5 repetitions)
2.

Weight retention 1×60 seconds (isometric exercise helping to strenghten your tendons) weight must be 30% heavier than the maximum weight you can do in this exercise!
3. Squats - 1×10 (warming up), 1×20 (you must take the maximum possible weight to do this exercise)
4. Pull-ups! The maximum number that you can.

Saturday:
1. Shoulder press - 5×5 (2 sets warming-up, 3 sets with the maximum weight you can do 5 repetitions)
2. Biceps curls - 5×5 (2 sets warming-up, 3 sets with the maximum weight you can do 5 repetitions)
3. Deadlifts - 5×5 (2 sets warming-up, 3 sets with the maximum weight you can do 5 repetitions)

In the last set of all the exercises you should obtain the muscular breakdown. If you feel that you can do one more repetition? then you must increase weight next time in this exercise. This simple program works for all people including "hardgainers" and so on. This is the programm for experienced powerlifters and bodybuilders and for the beginners as well! Enjoy your everyday growing muscles!

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