My Top 5 tips on training

1. Have a plan of attack to build your Physique
2. Be consistent in the gym
3. Use good form on all exercises
4. Train with intensity (No 10 min conversations between sets, stay focused)
5. Always get enough rest to grow. At least 8 hours daily. Try to get a nap in there if you can for an hour everyday. That makes a huge difference.

If someone were to ask me what kind of routine they should do to pack on muscle, the answer most of the time would be to stick to the basics and train heavy, still using good form and using full range of motion on all exercises. As for how many days a week and how many sets per body part one should do, it depends on your goals. In my eyes, most people over-train when they are trying to add muscle mass and should cut back. This will allow you to train with more intensity and get proper rest between body part training sessions. During precontest my training does not really change all that much.I may train certain bodyparts twice a week but I train heavy right up to a show till at least 10 days out. A lot of beginners make the mistake of doing higher reps once a contest is approaching thinking it will cut them up better. It’s the diets job to do that...To many high rep training sessions (above 20 reps) cause you to loose some of that nice thick round muscle you just put on in the offseason. Some higher reps are good to hit different muscle fibers at certain times of the year and precontest but for the most part the reps stay between 8-12. Another thing I do more of now is shaping the muscle bellies, rounding them out to give a more 3rd Dimensional look to the physique. This is done by hitting different body parts at all the right angles and hitting different areas at different times of the year. So my training does change throughout the year. This workout is a typical off-season Mass building schedule for me, which last for around 8 weeks. Everyday should take you no longer than1 to 1 ½ hrs to train. Rest 3 to 4 minutes in between sets. This is an Intermediate routine.

Important: Warm up: Stretch the body part you will be working and do a few lighter sets before getting into your heavy sets. Once warmed up: Usually between 6-8 reps to build mass.

Day 1 Monday: Quads
· Leg Extensions 4 x 6-8
· Squats 3 x 6-8
· Hack Squat 3 x 6-8
· Leg press 3 x 6-8
· Barbell Lunges 3 x 8 each leg
· One legged leg press 2 x 10 each leg
STRETCH FOR 10 min after training

Day 2 Tuesday: Shoulders & Calves
· Front Military Press 3 x 6-8
· Side Delt Dumbell flyes 3 x 6-8
· Front Delt barbell raise 3 x 6-8
· Bent over Rear Delt Dumbell 3 x 6-8
· One arm Standing Dumbell Press(hold onto incline bench) 2 x 8 each arm
· Seated Calf Raises 4 x 10-15
· Leg Press Toe Raises 4 x 6-8

Day 3 Wednesday: Biceps & Hamstrings
· Alternating Dumbell Curls(Palms up) 3 x 6-8
· Standing Barbell Curls(wide grip) 3 x 6-8
· Preacher Curls 3 x 6-8
· Dumbell Hammer Curls 2 x 8
· Lying leg curl 4 x 8-10
· Standing one legged curls 3 x 10
· Straight leg dead lift 3 x 10

Day 4 Thursday: Chest Day & abs
· Incline barbell press 3 x 6-8
· Hammer strength Flat press 1 x 6 -3 x 8
· Decline Barbell/dumbbell press 3 x 6-8
· Weighted Dips 3 x 6-8-super set with Cable flyes 3 x 10
· Leg raises 20 x 5
· Lying crunches 20 x 5

Day 5 Friday: Triceps & Calves
· Narrow grip Press Down 3 x 6-8
· Overhead rope press 3 x 8
· Dumbell kickback 3 x 6-8
· Rope Push downs 3 x 8
· Standing calf raises 3 x 6-8
· Leg press toe raises 3 x 10-12

Day 6 Saturday Back-traps
· Lat Pull down to chest 3 x 6-8
· Barbell Bent over rows 3 x 6-8
· Seated pulley rows 3 x 6-8
· Reverse grip pull downs 3 x 6-8
· Narrow grip pull downs3 x 6-8
· Shrugs 4 x 10
· Hyper extensions 3 x 20

SUNDAY REST DAY - MONDAY REPEAT PROGRAM

5 WEEK BLAST SPLIT

I will use it for 5 wks then cut back to 1 large body part per day again or 2 smaller body parts per day. It is also critical that in between your body parts on this workout that you refuel for the next body part by having a carbo drink and as usual always rehydrating with water.

*WARM UP BEFORE ALL EXERSICES*

Day 1 Legs
Quads:
· Front Squats Warm up then 3 x 10 reps
· Leg presses 3 x 10
· Hack squats 3 x 10
· Walking dumbell Lunges 3 x10
· Leg extensions **2 x giant sets.

**Pyramid up with the weight on this set start with 75 % of your max for 10 reps-- so on this first set you will not go to failure.then right away go up 25% in weight and max out to failure with 10 reps, then go up in weight again and max out to failure for 10 more reps. That is one giant set- do 2 of those giant pyramid sets ...You will be on fire after these.
Hams:
· Lying curls 4 x 10 reps
· Standing one legged curls 2 x 8 reps each leg and 2 x 15 reps
· Straight leg dead lifts 2 x 15 (really stretch them out)

Day 2 Arms and Shoulders
Triceps:
· Rope pushdowns 3 x10
· Overhead cable press use a straight bar 3x 10 reps
· Shoulder width grip press downs 2 x10
· Narrow Grip Bench Press 2 x 10
Biceps:
· Seated Dumbell curls (Palms facing up) 3 x 10 reps
· Preacher curls with dumbells 2x 10 reps
· Narrow grip ez bar curls 3 x 10
· Reverse grip curls 2 x 10
Shoulders:
· Shoulder Barbell presses 3 x 10 reps
· Side dumbell raises 3 x 10 reps- do you pyramid with these
· Rear dumbell flyes 3 x 10 reps
· Rear Dumbell flyes 3 x 10

-----Day 3 off-----------REST-------------Day 3 off--------------

Day 4 Chest and Back
Chest:
· Incline dumbell 3sets x 10 reps
· Flat Flyes 3 sets x 10 reps
· Flat Hammer/Machine press 3 x 10
· Decline Barbell press 3 x 10
Back:
· Front Pull downs 3x 10 reps
· Dumbbell rows 3 x 10 reps-- alternate with reverse grip Barbell rows on your other back day
· T-bar rows 3x 8 reps
· Reverse grip pull downs 3 x10
· Dumbell pullovers of a bench 3 x 10

-----DAY 5 off-----------REST------------DAY 5 off-------------------