Categorized | Building Muscle

Intense Muscle-Building Workout

This is a variable split workout. Translated…this just means that you train a muscle group hard and fast, but the volume (amount of sets you perform) is low enough that the body-part.

being trained will recover fast enough to train again in 48 hours.

Example Variable Split: Train arms 3 times a week.

Mondays: 4 super-sets (A superset is two or more exercises in a row, then a rest break.) of dumbbell curls and triceps cable push-downs.

Here’s what it looks like:

Exercise Reps Rest</p> <p>Dumbbell curls 12 to 15 0-12 seconds</p> <p>Triceps pushdowns 12 to 15 45 seconds

Repeat this cycle 3 more times for a total of 4 sets for each exercise.

Wednesdays: 3 drop-sets (A drop-set is where an exercise is done until failure and then immediately switching to lower weight until failure is achieved.) each of lying triceps extensions and standing straight bar curls.

Here’s what this one looks like:

<br /> Exercise Reps Rest</p> <p>Lying triceps extensions 8-12 0-12 seconds</p> <p>Lying triceps extensions 8-10 0-12 seconds</p> <p>Lying triceps extensions 8-10 90 seconds

Repeat this cycle 1 more time rest 90 seconds and go immediately to:

<br /> Exercise Reps Rest</p> <p>ez bar curls 8-12 0-12 seconds</p> <p>ez bar curls 8-10 0-12 seconds</p> <p>ez bar curls 8-10 &#8212;&#8212;-

Repeat the above cycle twice.

Fridays: 5 straight sets of lower reps and heavier weight.

Here’s what the last one looks like:

<br /> Exercise Reps Rest</p> <p>Straight bar curls 4-6 60 seconds</p> <p>Straight bar curls 4-6 120 seconds</p> <p>Straight bar curls 4-6 120 seconds</p> <p>Straight bar curls 4-6 120 seconds</p> <p>Straight bar curls 4-6 &#8212;&#8212;

Note: Make sure to take a day off between these workouts so your arms can recover.

Remember, exercise is the stimuli for the results that occur while you rest and nourish.

When you’re done strength training with the proper intensity levels, your metabolism will be elevated for 12 to 17 hours afterwards!

Intense cardio doesn’t get you ripped…Intense strength training doesn’t get you ripped…and sound nutrition doesn’t get you ripped.

It’s the synergy of ALL 3 strategies above that gets you ripped.

Strive for consistency, NOT perfection.

You really can get a flat stomach and ripped abs by using 12 minute workouts…but “Abs ARE made in the kitchen.” 🙂

You can do crunches and sit-ups all day long and still never have a flat stomach or see your abs unless you learn how to apply synergy.

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