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Terms and Conditions of Use and Copyright Notice

Be aware that this training program is for informational purposes only and isbased on the personal experience and research of the author. Every attempt hasbeen made to ensure safety. How and if you decide to execute the trainingprogram and exercises in this book is ultimately your own responsibility.

Consult your physician before using this training program. By reading theinformation in this book you hereby agree to these Terms and Conditions of use.

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Table of Contents

Introduction 4

Two Block Programming For Mass and Strength 8

Accumulation Training Blocks 13

Intensification Training Blocks 31

Deload Week 51

The One-Week Mass Program 58

Nutrition and Supplementation for Mass 61

References and Suggested Reading 83

Accumulation Block Workout Sheets

1. Time-Volume Training 89

2. Cluster Training 93

3. Rest-Pause Training 105

4. Very High Frequency Training 117

Intensification Block Workout Sheets

1. Low-Rep Strength Training 135

2. Single-Rep Cluster Training 139

3. Triple Add Sets 143

4. Compound Exercise Overload Training 147

Conclusion 152

Two Block MassBy Nick Nilsson

Build muscle FAST using powerful "two block"hypertrophy programming that activates your

body's most PRIMAL growth processes.

"Two Block Mass" is designed around a very simple system for developing muscle andstrength. By putting two different blocks of training styles together in a specific order, youmobilize your body's most powerful systemic growth processes in a way that conventionaltraining simply does not do.

Bottom line...it'll get you BIG and it'll get youSTRONG.

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Accumulation and Intensification...The Two Critical Blocks for Building

Mass and Strength

The core program structuring principle you'll be putting to work in "Two Block Mass" isknown by a variety of names... "Accumulation and Intensification" and "DualFactor Theory" are two of the most common.

This base concept has been around for a LONG time in various forms and has been usedand talked about by many top coaches and trainers such as Charles Poliquin, CharlieFrancis, and many Eastern Bloc coaches. The version of this training method that you'regoing to perform is INCREDIBLY effective and VERY simple to learn.

I promise, you won't need to be a professional strength coach to get this stuff, but it's samebasic framework that world-class strength coaches use for their top athletes.

Accumulation

For a period of several weeks, you increase workload by increasing training volume(number of sets for each bodypart) and decreasing rest periods between sets until you getto the point at or near overtraining. This is "Accumulation" as you're accumulatingworkload and fatigue on the body and demanding more of it than it is currently able to fullyrecovery from.

This is the phase where you'll see most of your gains in muscle mass due to the rapidlyincreasing training volume.

Intensification

When you reach that high point, you then back off and dramatically reduce the trainingvolume, doing fewer sets, while also increasing rest periods between sets. The rep rangesdrop and your training is more focused on strength. This is the "Intensification" part ofthings and it's where your massive strength gains happen.

Here's what it looks like graphical form...the white area in the in middle is the "optimal" zonefor muscle growth. As you can see, you're spending a LOT of time there with this program.

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When you begin the program, you gradually accumulate workload and training volume,moving more and more towards overtraining. This training "on the edge" is where the REALresults are...you won't get anywhere if you stay too far away from it or if you go too deepinto it.

Towards the end of the "accumulation" phase, you've hit overtraining (a.k.a. overreaching).More specifically, this is ACUTE overtraining, not chronic overtraining, which is when youoverload yourself for long periods of time and can't properly recover.

Once you hit that point of Acute Overtraining, it's time to back off and reduce your trainingvolume, increase rest periods and start using heavier weights. This "intensification" willgradually move you towards "undertraining" as your body adapts to the reduced workload.

This is followed by a deloading phase where you pull WAY back on your training and allowyour body to more fully recover before you start ramping back up in the next training cycle.

Up and Over the HillTo really get this concept, think of a car going up a hill with the gas pedal down. As youcome to the top, you've got the pedal floored but you're not going very fast...you'reovertraining the engine, so to speak.

Now you go over the top and start heading down the other side. If you keep that pedalfloored, you're going to start going VERY fast. Your body/engine is no longer overtrained bythe steep grade but it's still pushing just as hard and you're going to pick up speed.

THAT is the power of this type of training. You're going to systematically push your body'sgas pedal to the point where you have it floored and aren't really going anywhere, thenyou're going to pull back and let it ROAR forward. The results you get from this type ofovertraining and rebounding can be HUGE.

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Now here's an eye-opener for you...With "normal" training programs that don't take your body's response to workload intoaccount, you can get into either of two outcomes, neither of which is desirable.

In the graph below, you'll see two lines...the top graph line is "Too Much Volume/Intensity."The bottom graph line is "Not Enough Volume/Intensity." Both hypothetical trainingprograms spend time in the optimal training zone and both will get you results for awhile...

In the top line, the problem happens when the program DOESN'T PULL BACK. You hitovertraining and your body stops getting results. The usual response? Add even morevolume and/or intensity. This can result in chronic overtraining and hitting a major plateau inyour training. The only cure is backing off.

The problem happens when your body adapts and you don't increase volume orintensity...i.e. you keep doing what you're doing. This is chronic UNDER-training and it'll puta stop to your results, too.

Bottom line, when you do it correctly, thisconcept flat-out WORKS.Your body is naturally programmed to respond to cyclical training like this and it simply hasno choice but to get bigger and stronger. Now let's talk about how we're going to make ithappen...

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Two BlockProgramming

For Mass and Strength

Two Block Programming is a very simple concept. I've created four blocks each ofAccumulation Training and Intensification Training using some of THE most effectivehypertrophy and strength-building methods in existence. Each block is based on aspecific training technique designed to build MASSIVE muscle and strength. This iswhere you get to customize your training based on your own preferences.

You will determine which blocks you want to do (one Accumulation block and oneIntensification block), then put them together and DO them. You can use anycombination of the blocks you want, as long as it's one of each type and you startwith an Accumulation block. It's just that simple.

I've also included a deload week that you can do in between programs to "reset"your body and prepare for the next round. This is not required. If you feel you'reready to go right into the next cycle, you definitely can, otherwise use the deloadweek to recover, test your strength, and have some fun.

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Accumulation BlocksThese are the blocks that will ramp up your training volume. They're designed forvolume-based overload on your muscles, which is very effective for hypertrophy.

1. Time-Volume Training

This is a unique form of density training that uses sub-maximal weights and massivetraining volume. You'll be increasing your training density each session, attemptingto do more and more reps within a specific time frame. When you hit the goal forworkload, you will increase the weight the next time, so over the course of threeweeks, you will gradually be increasing the overall workload on your muscles.

2. Cluster Training

Cluster Training is a way to get more reps using more weight by breaking up anormal set into smaller mini-sets (clusters). Over the course of three weeks, you'll besteadily increasing the number of Cluster sets you're doing while decreasing restperiods within the sets to increase training density and workload.

3. Rest-Pause Training

Rest-Pause Training overloads your muscles by pushing you near failure threetimes in one set, forcing maximum muscle fiber activation and work. For this, you'llgradually increase the number of Rest-Pause sets done along with forcingincremental increases in resistance used. The in-set rest periods will be remain thesame.

4. Very High Frequency Training

With VHF Training, you're going to be working every muscle group every day, sixdays a week. Over the course of three weeks, you'll increase the number of sets youdo and decrease rest periods in between sets. This type of high frequency isincredibly effective for building muscle...you're taking a lot of small steps forward(and almost none back) instead of big steps forward and big steps back asprograms such as "one bodypart per day" do.

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Intensification BlocksImmediately after your finish a 3 week Accumulation Block, you'll go directly into a 3week Intensification Block. These blocks are designed for building serious strengthFAST.

1. Low-Rep Strength Training

This is a simple, straightforward approach that utilizes a rep scheme of 5-3-1...nointensity techniques, just low-rep strength training with heavy weight.

2. Single Rep Cluster Training

For this, you'll be doing 1 rep mini-sets of about 90% of your max. You repeat thesemini-sets with minimal rest for a total of 8 to 10 reps. This allows you to get morereps with near-maximal weight. You will also be utilizing Bottom Start Single RepCluster Training to remove elastic tension from the movements and force themuscles to do ALL the work.

3. Triple Add Sets

This utilizes more of an "intensity technique" type of style with a very specificgoal...to target ALL the major muscle fiber types in one set. It's a very intensetechnique so you won't be doing very many of them but they strongly hit every singlefiber type you've got all at once.

4. Compound Exercise Overload

This is an incredible training method that drills down deep, using just ONE exerciseper workout, but taking that one exercise to the limit. It builds astonishing strengthFAST.

Deload WeekOnce you've completed the Intensification Block, it's time to give your body a bit of abreak to give your body time to rebuild and recover.

There are a couple of options in this phase of the program. You'll be taking 4 fulldays off, coming off the Intensity phase, before you train again. On one of the days,you'll have the option to train, if you feel up to it. On that day, you'll be doing fun and

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unique exercises that utilize unique movement patterns and address weak points insome of your lifts.

This day is optional - if you feel your nervous system and overall recovery needs it,then you can take the day off completely.

The fifth day of the cycle is a "max out" day where you'll test your strength on someof the big lifts to gauge your progress. Max-out days are only done once every 6weeks... doing them more frequently just isn't that useful as a true 1 RM is verydemanding on the body. After 6 weeks of training, you will see some big changes inyour numbers.

The Sum of All Parts:The real power of this program lies in the overall systemic effect on the body, notnecessarily in the individual training sessions. We increase the workload on thebody to force it towards overtraining. Then we back off on workload and focus onincreasing strength.

This wavelike approach yields tremendous results and is the ONLY practical way toachieve sustained long-term results as well. You're working WITH your body'snatural adaptive reaction to training, not against it.

Program Notes

1. Detailed Training Program Charts

Each Training Day is placed in a very specific order, especially during theAccumulation blocks where training volume must be increased on a schedule. Clickon the Training Day title to get specific instructions for that day, e.g. Day 1.

The Training Day programs are designed to be printer-friendly so you can take theworkout with you to the gym very easily.

The programs are constructed as a numbered day system, not for specific days ofthe week, though the programs are designed primarily around "weekday" training.

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2. Cardio and Sports Practices

Cardio training should never be done on the same day as a weight training session,unless it's low-intensity, such as walking or other easy exercise.

Keep in mind, some people simply do not grow well when extra calories get devotedto cardio training. The weight training you'll be doing will definitely work yourcardiovascular system, though (especially during the accumulation phases whereyou're reducing rest periods), so even if you do ZERO normal cardio, you're notgoing to have issues in that department.

If you participate in a sport and have practices, try to separate your practices fromyour weight training sessions as much as possible so that you're not compromisingyour recovery from the weights and slowing down gains.

3. Changing up the Training Days for Greater Recovery

These cycles are set up according to a weekday-training schedule, meaning all theweight training is done during the week. This would be a Monday, Tuesday,Thursday, Friday schedule.

For greater recovery and training "fresher", you can adjust this so that you move theFriday session to Saturday, e.g. Monday, Tuesday Thursday, Saturday.

This gives you another day of rest between the last two sessions of the week - it canhelp with recovery, allowing you another day of being relatively rested when you gointo a training session. If you can only train during the week, the original schedulewill work just fine, though.

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Accumulation Blocks

Block 1: Time-Volume TrainingTime/Volume Training is a form of Density Training that accomplishes overload ofthe muscles by increasing training volume and workload within a specific time frame(i.e. training density). In other words, the goal is to do more overall work each week.

This approach uses lighter loads and keeps you away from muscular failure, whichkeeps the nervous system fresher.

This is a very structured form of Density Training that tells you exactly how manyreps to do, exactly when to increase rest periods and exactly when to increaseloads. There is ZERO guesswork and it doesn't force you to break your focus inorder track your reps during your time periods.

How To Do It:

You can use this technique with just about ANY exercise, including bodyweighttraining. For mass-building purposes, it's going to be most effective when done withthe big, basic exercises.

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With bodyweight training, obviously you won't be able to change your weight, but youCAN choose a version of that exercise that allows you to get at least 10 reps. Forexample, if you can close-grip chin-ups for 12 reps but can only do wide-grip pull-ups for 6 reps, use the close grip chins.

When using this technique with non-bodyweight, free weight exercises, use a weightyou could normally get about 10 to 12 reps with on a "regular" set.

Here's how it works...

First, start by doing a set of 3 reps. You'll obviously be nowhere near failure onthis first set. Now stop and rest 10 seconds. Now do another set of 3reps. Stop and rest 10 seconds.

Keep going using 3 rep sets and 10 seconds rest until you can't get 3 repsanymore. When this happens and you get to a set where you do 2 reps andyou feel like it would be a struggle to get that third rep, THAT is your cue tostop. When you hit this point, begin taking 20 SECONDS rest in betweenyour 3 rep sets.

Keep going using 3 rep sets and 20 seconds rest until you again can't get 3reps anymore. Then take 30 SECONDS rest in between your 3 rep sets.If you have to increase again, go to 40 seconds, and so on.

Keep going in this fashion until your 15 minutes are up.

The idea here is not to go to failure on any of your reps but to manage your fatigueso that you can maximize your training volume (i.e. more reps and sets).

This training style does what's known as "front loading" your training...doing morework while you're fresher then doing less work as you get fatigued.

You'll find when using this technique with different exercises (especially bodyweightexercises, where some tend to be a bit easier than others), you'll be able to golonger before having to increase rest periods. For example, when doing chins, you'llprobably have to increase rest sooner than you will with push-ups.

It's a great way to work bodyweight exercises without resorting to high-rependurance training. With the 3 rep sets, you're still hitting the power-oriented musclefibers, which is what allows you to make this type of training work for mass building.

Here are the recommended time intervals for this type of training:

Back, Chest and Thighs 15 minute blocks each

Hamstrings, Shoulders,Biceps, Triceps, Calves

and Abs7 1/2 minute blocks

each

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A technique I like to use with calves and abs is to combine them both into one block,basically go back and forth between exercises, e.g. calf raises to abdominal sit-ups,with no rest in between. The time it takes to do a set of abs is your rest time for yourcalves, since they're totally different bodyparts that have nothing to do with eachother.

When to Increase the Weight:

You'll have a VERY simple rule for increasing the weight. If you can make it 1/3 ofthe way through the time period while keeping to the 10 second rest periods, thenincrease the weight the next time you train that exercise.

For example, if you're bench pressing 185 lbs and you're able to keep doing 3 repsets with 10 seconds rest for at least 5 minutes, then next time, put 195 lbs on thebar.

If you're doing barbell curls, you'll need to get past the 2 1/2 minute mark in order toincrease the weight.

If you DON'T reach that 1/3 mark, then just keep the weight exactly where it is.

It's a very easy, very natural way to gauge your progress because you have toEARN your loads. If you don't make the time then you don't increase theweight...simple as that.

Training ScheduleYou will follow the same basic program outline for all three weeks here. Increaseyour workload according to the guidelines in the section above. The goal is to domore weight for longer at a lower rest period.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 & 7

ChestBack

BicepsTriceps

ThighsShouldersHamstrings

CalvesAbs

Rest

ChestBack

BicepsTriceps


CalvesAbs

Rest

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Block 2: Cluster TrainingCluster Training is a rep strategy that will allow you to take a weight you cannormally only do 10 reps with and do it for more than 20 reps. The increase in timeunder tension on the muscles is extremely effective for stimulating musclehypertrophy. You avoid chemical fatigue (caused by lactic acid buildup) for longer,which helps you achieve fiber fatigue.

The best way to explain Cluster Training is by example.

1. Start with a weight that you can do for 10 reps.2. Do that weight for 4 reps.3. Set the weight down and rest 10 seconds.4. Pick up the weight and do 4 more reps.5. Rest 10 seconds.6. Repeat this until you've done 6 mini-sets of 4 reps with the weight.

This sequence is one Cluster Set . It doesn't sound that hard but by the time you'vefinished the set (and your muscles will be screaming as you get near the end), youwill have done 24 reps with a weight you normally could only do 10 reps with.

And this is not the only type of "clusters" you can do. You can very easily use 2 repor even 5 rep "mini-sets", change up the short rest periods and adjust the number ofmini-sets you're doing. It could also look like:

2 reps, 5 sec rest, for 10 sets3 reps, 10 sec rest for 3 sets5 reps, 10 sec rest for 3 sets

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How It Works:It's very simple... resting for 10 seconds between each mini-set of 4 reps allows yourbody to clear out some of the waste products accumulated by the training. Thisallows you to reach true muscular failure through tension on the muscles rather thanby waste product accumulation forcing you to stop.

It's somewhat similar to rest-pause training, if you're familiar with that, but instead oftaking each set close to failure, your goal is to delay fatigue and complete all themini-sets.

It's a powerful technique that digs right at the heart of muscle hypertrophy. Workingthe fibers in this fashion provides a tremendous stimulus for muscle growth, evenunder lower-calorie conditions.

Notes:

It will likely take you a few sessions to properly judge how much weight to usein specific exercises. If you have to quit before completing the 6 sets of 4 reps,simply reduce the weight a little next time. If you make it through all the 6 setsor 4 reps easily, you can either stay where you are at (fatigue will catch up toyou) or increase the weight next time if the weight was way too easy.

Use good form on all reps. If you have to cheat to get the reps, you will losetension in the target muscles when the idea is to generate maximum tension.You'll get more out of the technique by keeping your form tight. If you can't getto 4 reps, end at wherever you need to end, be it 2 or 3 reps. You've got 10seconds until your next try at it.

Be strict with your 10 second intervals. The best way is to have a partner countit out for you or have a timer to keep you honest. Those 10 seconds can go byvery quickly when you're on your 5th set of squats. Do your very best to keepup.

You can choose to do all your Cluster Training sets using the same exercise ormix up your exercises (not during the Cluster set itself, however, only from oneround to the next).

Pyramid Cluster TrainingThis is Cluster Training with an increasing and decreasing rep scheme. Thistechnique allows for greater weight to be used while still getting more reps than younormally could.

Select a weight you could normally get 5 or 6 reps with.

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First set - 1 rep - rest 10 secondsSecond set - 2 reps - rest 10 secondsThird set - 3 reps - rest 10 secondsFourth set - 2 reps - rest 10 secondsFifth set - 1 rep - done

The first two sets are going to be relatively easy. The third set will be challenging tocomplete. The fourth and fifth sets will be tough but because you're also decreasingthe reps on each set of those, you should be able to complete those as well.

This is a very challenging technique and very effective for building strength in aCluster Training framework. In the Cluster Training part of the program, we'll beutilizing this style of training on the second two days of the training, using the morehypertrophy-oriented "normal" type training for the first two days.

Training ScheduleDuring the three weeks of Cluster Training, we're going to be increasing theworkload each week and decreasing the amount of rest time in between sets.

The number in parentheses, e.g. (1) is the number of Cluster sets you'll be doing forthat bodypart. The numbers above are the number of mini-sets and reps you'll bedoing, e.g. 5 x 3 means 5 mini-sets of 3 reps.

Week 1


4 x 32 min rest

4 x 32 min rest

PyramidClusters

2 min rest

PyramidClusters

2 min rest

Chest (2) Back (2)

Biceps (1)Triceps (1)

Thighs (2) Shoulders (1)

Hams (1)Calves (1)Traps (1)

Rest

Chest (2) Back (2)


Thighs (2) Shoulders

(1)Hams (1)Calves (1)Traps (1)

Rest

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Week 2

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 &14

5 x 390 sec rest

5 x 390 sec rest

PyramidClusters

90 sec rest

PyramidClusters

90 sec rest

Chest (3) Back (3)




Rest

Chest (3) Back (3)




Rest

Week 3


6 x 31 min rest

6 x 31 min rest

PyramidClusters

1 min rest

PyramidClusters

1 min rest

Chest (3) Back (3)



Hams (2)Calves (2)

Rest

Chest (3) Back (3)



(2)Hams (2)Calves (2)

Rest

Block 3: Rest-Pause TrainingRest-Pause Training is one of the most effective methods for stimulating massivemuscle growth. To do Rest-Pause Training, you will do as many reps as you canwith a specific weight, set the weight down for a short period of time, thenimmediately try and get as many more reps as you can.

That's the SIMPLE version of it...simple and very effective.

To get the most muscle-building band for your buck, you'll want to use exercises thatwork the most muscle mass, like squats, deadlifts, split squats, bench press,shoulder-press, bent-over rows, barbell curls, dips, close-grip presses, stiff-leggeddeadlifts, etc.

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Here's how you'll be doing Rest-Pause Training in this program:

Set a weight on the bar that you can hit about 10 reps with (there will be othertraining days that start at lower rep ranges - 5 reps). Do as many reps as youcan with it and DO NOT go to failure. Stop a rep short of that do-or-die rep. Now rest 20 seconds.Do another set of as many reps as you can with that same weight, sameexercise. It may be 3 to 5 reps here.Rest 20 seconds.Do a final set of as many reps as you can with that weight. It may only be 1 or2 reps here.Take your prescribed rest in between rest-pause sets.Done. It sounds like not very much in terms of training volume but just waituntil you try it!

When the program says 3 rest-pause sets, like the (3), you will count one set as[work, rest 20 seconds, work, rest 20 seconds, work]. That's one set. Then yourepeat the sequence 3 times with your prescribed rest in between.

When you're using the lower-rep start (5 reps), your first set will be 5. Your secondset will probably be 2 or 3 and your third set will be 1 or 2 reps.

Notes on Rest-Pause Training:Don't go to complete failure on ANY part of the training. You want to stay a repor two shy of a maximum effort in order to not trash your nervous system.Even a rep or two short of failure will work you HARD by the end of the set.

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You MUST strive to increase the weight you use on the exercises every timeyou do the same exercise again. For example, if you did 225 x 10 on thedeadlifts one week, add 5 to 10 lbs onto that the next week. We're trying toforce the progressive resistance in order to increase the workload on themuscles.

You'll notice that the schedule does not call for squats the day after doingdeadlifts. Because both of those exercises are so demanding on the entirebody, doing both exercises in two days will be too much to recover effectivelyfrom.

As with any program, you should do a warm-up before jumping in and doingthe heavy work. Personally, I do a few lighter sets of the exercise I'm about todo as well as some general warm-up movements - you may need a morethorough warm-up for yourself, however. Save the static stretch for after yourtraining, when your muscles are very warm and full of blood.

Training ScheduleWith Rest-Pause Training, the "10 rep start" means the first set will be for 10 reps,then you'll continue with rest-pause from there. When it says "5 rep start" that meansyour first set will be 5 reps then continue with rest-pause from there. We'll beincreasing the number of rest-pause sets done, while decreasing rest periodsbetween sets.

Week 1


10 rep start2 min rest




Back (2) Chest (2)Biceps (1)Calves (1)

Triceps (1) Thighs (2)

Shoulders (1)Hams (1)Traps (1)

Rest

Chest (2)Back (2)

Biceps (1)Calves (1)

Shoulders(1)

Triceps (1)Thighs (2)Hams (1)Traps (1)

Rest

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Week 2

I recommend using the same exercises you used the previous week so you canbetter gauge your progress and get a good training effect on the muscles. Bysticking with the same exercises, your muscles will have an easier time adaptingand you'll also have a good idea of what weights to use.


10 rep start90 sec rest





Triceps (1)Thighs (3)


Rest

Chest (3)Back (3)


Shoulders(1)


Rest

Week 3

On this final week, you'll be maximizing the training volume while minimizing restperiods. Continue with the same exercises you used on the previous weeks. Youshould make an effort to try and increase your weights whenever possible, eventhough the rest is decreasing.







Triceps (2)Thighs (3)


Rest

Chest (3)Back (3)


Shoulders(2)


Rest

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Block 4: Very High Frequency(VHF) TrainingThis type of training is going to be all about frequency...we'll be hitting EVERYbodypart EVERY day, training 6 days in a row.

It sounds like a lot (and it is), but you'll note that this extremely high frequency is alsocoupled with very low volume for each bodypart...doing only a few sets and never tofailure. So rather than beating down one bodypart at a time and making big inroadsinto its recovery ability, you're only going to tap each one a little bit.

Then, when you pull back to much lower frequency, your body will be still inoverdrive with recovery. The results you get when you pull back can be amazing.

And if you've heard the idea that you should allow your body to have full recoverybefore training a muscle again, you'll be in for a surprise...this high frequency isactually going to train your body to recover faster by FORCING it to recover faster.

Recovery rate is based on how much damage you do to a muscle. The moredamage you do, the longer it's going to take for your muscle to recovery from it.When you train one bodypart per day with a lot of volume, you do a LOT of damageto a muscle and then you give it a full week to recover

When you train it with just a few sets and not to failure, you don't do that muchdamage to the muscle and it recovers a lot faster, allowing you to train it again muchsooner.

We're taking this approach to the next level by working every bodypart every day,not doing much damage in each session so that your body doesn't have as far tocome back from after each session.

It's like taking a tiny step back and small step forward but doing it very frequently,rather than a BIG step back and waiting to take a BIG step forward.

When done correctly, this style of training can deliver powerful results.

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In-Set Supersets

Regularly during this training, you'll be using a technique I call "In-Set Supersets."It's an extremely powerful hypertrophy technique for working a greater number ofmuscle fibers in a target muscle.

A Superset is a training technique that has you doing two exercises one right afterthe other, with no rest in between. It's a very good technique and very effective bothfor fat loss and muscle-building.

THIS style of superset combines two exercises into ONE set. You'll be alternatingreps of one exercise then another. This is a great way to target different aspects of asingle muscle group in one set. Generally speaking, it combines an isolation exercisewith a compound exercise for that muscle group.

For example, for triceps, you would do one rep of lying tricep extensions thenimmediately one rep of close-grip bench press. You would do as many repsalternating like this as you can.

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Lying Tricep Extension

Top

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Close Grip Press

On the last set of your In-Set Superset workout, finish by doing as many reps as youcan of the stronger exercise, e.g. rep out with close grip bench press. This will pushyour target muscles to the limit.

Here are a few examples for other bodyparts.

Chest

Dumbbell flyes and dumbbell bench press (flat, incline, or decline)

Back

Bent over barbell rows and deadlifts.Full-range pulldowns - you perform a regular pulldown to the bottom then holdthe bar exactly where it is in space, lean back and perform a rowingmovement. Then it's one smooth movement back up to the top then repeat.

Biceps

Barbell curls and vertical pull-ups in the rack. Set the barbell in the rackingpins at the height of the top position. Do a rep of curls then rack the bar, thenpull your knees up to your chest and do a vertical pull-up, focusing on keepingyour torso vertical. If you can't do a pull-up, set your feet on the ground anduse your legs to spot yourself.Regular dumbbell curls and hammer curlsReverse dumbbell curls and regular dumbbell curls

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Triceps

Close Grip Push-Ups to Bodyweight Tricep Extensions. This is a bodyweightversion of the example I talked about above.

Shoulders

Barbell hang clean and press - this exercise is basically an in-set superset onits own.Lateral raises and dumbbell hang clean and pressRegular dumbbell shoulder press to Arnold press (where you bring yourelbows back around to point forwards at the bottom) or W press (where youkeep palms facing in towards your head).

Quadriceps

Barbell squats and step-back lunges (or regular lunges - step-back lunges willgive you less knee stress)Front squats and sissy squats. For this, you'll need to rerack the bar after eachrep of the front squat. Use the bar to hold onto to perform a sissy squat fromthere.

Hamstrings

Stiff-legged deadlifts and ankle weight leg curlsStiff-legged deadlifts and hanging dumbbell leg curls - do a rep SLDL'sunderneath a pull-up bar with a dumbbell between your feet, then reach upand grab the bar and do a leg curl movement, then do another SLDL.You can also just opt to do a regular superset of SLDL's and leg curls.

Calves

Full-range calf raises - one-legged calf raises starting in the fully bent-overdonkey position, then switching to standing calf raises during the movement.Standing calf raises to bent-leg calf raises. These are done in the standing calfmachine - do a regular rep of standing calf raises then drop into a half-squatand do a rep of calf raises, holding that bent-leg position.

Traps

Barbell shrugs to Hang cleans - you'll be able to do a lot more shrugs thanhang cleans, but your traps will get a TON of work by combining the twoexercises.

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Training ScheduleYou're going to be working EVERY single bodypart six days in a row with only a fewsets here. We'll be decreasing rest periods, decreasing rep ranges (which meansyou'll increase resistance) and increasing volume as we go through the weeks.

Twice during the week you'll be using the In-Set Supersets (as explained above)where you combine two exercises into one set, alternating reps of each.

Week 1

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

12-15 reps90 sec rest


In-SetSupersets90 sec rest




Chest (2) Back (2)

Thighs (2)Delts (1)Hams (1)Biceps (1)Triceps (1)Calves (1)Traps (1)

Back (2) Chest (2)Thighs (2)Delts (1)Hams (1)

Triceps (1)Biceps (1)Calves (1)Traps (1)

Thighs (2) Chest (2)Back (2)Delts (1)Hams (1)Biceps (1)Triceps (1)Calves (1)Traps (1)

Chest (2) Back (2)

Thighs (2)Delts (1)Hams (1)


Back (2) Chest (2)Thighs (2)Delts (1)Hams (1)Biceps (1)Triceps (1)Calves (1)Traps (1)

Thighs (2) Chest (2)Back (2)Delts (1)Hams (1)


Rest

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Week 2

This week the sets go up to 3 for the larger bodyparts and 2 for hamstrings whilestaying at 1 set for the smaller parts. Rest drops down to 60 seconds between sets.








Chest (3) Back (3)





Chest (3) Back (3)






Rest

Week 3

This is going to be a tough week...volume has increased on all bodyparts now andrest periods are down to 45 seconds. By this point, you have accumulated a lot oftraining volume and your body is right on the edge of overtraining.



6-8 reps45 sec rest



6-8 reps45 sec rest


Chest (3) Back (3)





Chest (3) Back (3)






Rest

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Conclusion:These are the four Accumulation blocks. Select one block from this section andperform it for three weeks. Then select any other block from the Intensificationsection and perform that for three weeks.

Each of these four blocks targets a different method of volume overload and youmay find that one works better than the others for you or one (or more) is morepractical or easy to use in your gym.

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Intensification Blocks

Block 1: Low-Rep StrengthTrainingBuilding muscle goes hand-in-hand with building strength. After all, why would youwant to LOOK strong but not BE strong?

This training style is all about strength. Low-reps are ideal for building strengthalong with the Type 2 muscle fibers that respond best to heavy loads and power-oriented lifting.

We'll be doing very straightforward strength-training here...just 3 sets for eachbodypart consisting of 5 reps, then 3 reps then 1 rep, increasing the weight alongwith each decrease in reps.

When it comes to strength training, it can be really easy to overcomplicate things andmake it actually LESS effective, which is why we're taking a very simple approachhere.

No set should be taken to failure...keep that do-or-die rep in you on every set. It'seasy for the nervous system to get overtaxed with heavy training and pushing tofailure on heavy sets is a surefire way to actually set your strength gains BACK.

If you can't make the full 5 or 3, then just keep the weight the same on your next set.For example, if you get 4 reps instead of 5, just keep that same weight for your 3 repset.

If you get to five and feel like you could do more. STOP. Don't do more. Justincrease the weight a little more than you were planning to on your 3 rep set.

On your one rep sets, keep in mind, while it's just for a single rep, we're not trying todo a true one rep max test here. You should be at about 95 to 98% of your 1 repmax, but not right at it.

We want to keep the nervous system relatively fresh with this training, focusing onloading the body with heavy weight, allowing it to get use to training heavy. Towardsthe end of the deload week, THAT is when you're going to try and hit a 1 rep max.

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Training ScheduleYou will follow the same outline for all three weeks of the Low-Rep StrengthTraining part of the program, using the same exercises and rep and set structure toprovide a training effect so your body knows what to adapt to. Every bodypart will beworked with 3 sets (5-3-1 reps).


ChestBack

BicepsTriceps


CalvesTraps

Rest

ChestBack

BicepsTriceps


CalvesTraps

Rest

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Block 2: Single Rep ClusterTrainingThis style takes Cluster Training to it's very base level...doing 1 rep at a time usingabout 90% of your maximum, for multiple sets with short rest.

The short rest allows you just enough time to regenerate some ATP...enough to getanother rep. You'll keep hitting single reps with short rest for a number "sets",allowing you to do much more training load than you normally would be able to do inone normal set.

An example using bench press...if you can bench 300 lbs for 1 rep, put between 265to 275 lbs on the bar. Do 1 rep, rack the bar and rest 10 seconds. Unrack and do 1rep, then rest 10 seconds. Repeat these 1 rep sets for 10 to 12 reps. You can alsogo higher up in the % of 1RM range and use about 95%, hitting a range of about 5 to7 mini-sets.

This will allow you to get more reps of that near maximal weight than you could ifyou had to go straight through. This is GREAT for targeting the high-power fast-twitch muscle fibers that have the most potential for growth.

It's also going to train your nervous system to operate more efficiently when usingnear maximum weight...practice makes perfect. The more you practice with heavyweight, the better you will be at lifting heavy weight.

When people go from doing 10 to 12 rep sets and then try and max out, they're bodyisn't prepared for that in a number of ways. The nervous system doesn't know howto fire all the muscle fibers at once because it's never had to. The connective tissueand muscles aren't used to near-max loads so injury can result.

This style of training does a tremendous job of preparing the body for heavy liftingand max attempts.

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Bottom-Start Single Rep Cluster TrainingThis type of Cluster Training is done exactly the same as I described only with onemajor difference...instead of doing the exercises as you normally would, e.g. unrackthe bench press bar, press it, then rerack it, you will instead start at the BOTTOMof every movement, from a dead stop.

The idea of this is to completely eliminate elastic tension from the muscles so theydon't get ANY help out of the bottom of the exercises. Yes, we're trying to makethings HARDER so that you develop strength in the weakest parts of the targetexercise.

Using the squat as an example, you will set the rails in the rack so that the bar isright at the bottom of your squat range of motion. You'll get yourself under the barthen squat the weight up from the rails from a dead stop. This forces your musclesto be responsible for the ENTIRE weight...there is no elastic rebound to help.

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I've found doing this type of training in "single rep cluster" fashion to be extremelyeffective for building strength because not only does it take away the elasticassistance, the brief rest in between every rep allows you to reset your body into theideal position before starting the next rep.

This helps keep you stronger, longer by allowing you to use perfect form on EVERYrep.

Going back to squat as the example, before you start each rep, you will set yourselfinto optimal position, THEN you'll squat the weight up and lower it back down. Thenyou'll take a few seconds rest then set yourself up again.

This works great for a variety of exercises...bench press, squats, front squats,

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barbell shoulder press, lying tricep extensions, close grip bench, dips (you can standon the floor and do the rest).

The reason I don't mention deadlifts is because you're already doing this techniquewith deadlifts when you lift the barbell off the floor on each rep...doing deadlifts like a"normal" exercise would mean starting at the TOP, lowering the weight, then comingback up again.

Overall, this technique is very effective for making sure that you're training theMUSCLES and not just using elastic force to help yourself. Start conservative on theweight until you know your strength levels from a dead stop... it can be an eye-opener if you've never done this before.

Training ScheduleWe'll be doing the same set/rep scheme for all three weeks of the Single RepCluster Training. When you've completed one week, you'll go through and repeat itthe following week using the same exercises to achieve a training effect. Repranges are higher on the first two and lower on the second two days.


10-12 x 12 min rest

10-12 x 12 min rest

5-7 x 12 min rest

Bottom-Start

5-7 x 12 min rest

Bottom-Start

Chest (2) Back (2)




Rest

Chest (2) Back (2)




Rest

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Block 3: Triple Add SetsThe Triple Add Set is very a tough style to do but very effective. You will be hittingall three major muscle fiber types (I and IIa IIb) as you go through the sets.

To fully understand the effectiveness of the Triple Add Set, let's take a look at themuscle fiber types and why it's such a good thing to work all three of the major typesat once.

Type I muscle fibers are endurance-oriented muscle fibers. They primarilywork in higher rep ranges and during aerobic exercise.

Type IIa muscle fibers work when the weight used is moderate-to-heavy.This fiber type is most active in moderate rep range weight training (e.g. 5 to10 reps per set)

Type IIb muscle fibers are the explosive muscle fibers. They are calledupon when the weight is very heavy and great power or explosiveness isneeded.

When you lift a weight, your body recruits a certain number of muscle fibers to getthe job done. It recruits a certain percentage of each type of fiber, depending on howheavy the load is. For instance, the lighter the load, the more Type I fibers will becalled upon. The heavier the load, the more Type IIa fibers will be called upon. Withvery heavy loads, Type IIb fibers will be the most heavily recruited.

With regular training, your body learns to become more efficient with this recruitmentand tries to get away with firing as few fibers as possible to get the job done. It's thebody's natural tendency to conserve energy.

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Unfortunately, this also leaves many muscle fibers underworked and not developedto their full potential. We need to find a way to force your body to recruit everyavailable fiber to maximally work the muscle and develop it to it's full potential.That's where the Triple Add Set comes in.

If you're familiar with Triple Drop Sets (where you start with a heavy weight for thefirst part, then drop to a lighter weight for more reps then drop to a somewhat lighterweight for more reps to finish with) then you're familiar with the basic idea of thisstyle of training.

However, here's the switch: instead of starting with a heavy weightand working down, we're going to start with a light weight andwork our way up.

The Triple Add Set technique will first exhaust your Type I muscle fibers with lightweights and high reps.

Then it will work on the Type IIa muscle fibers by moving to heavier weights andmoderate reps. Since Type I fibers are still being activated at this point, even thoughthe weights are heavier, your body will still recruit more and more of those Type Ifibers as you keep going.

On the third and final part of the set, very heavy weights will be used. Your Type IIbfibers will now be preferentially activated. But now, because the load is extremelydemanding, your Type I fibers and even more of your Type IIa fibers are beingrecruited to help.

By the time you're done with the Triple Add Set, you've recruited almost everyavailable muscle fiber in the target muscle. Then we do one or two more sets just tobe sure they're completely worked.

How To Do It:I'll use the flat barbell bench press as a demonstration exercise for this.

Start with a light weight and do a high-rep set, e.g. 20 to 30 reps. Your muscleswill be burning. This will hit the Type I endurance muscle fibers and fill themuscle with blood. I've got 95 lbs on the bar.

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Rest 10 seconds to flush out enough waste products in the muscles for you tokeep going. This is basically the time it takes to switch weights on the machineor grab a new set of dumbbells.

Next, you'll move on to a somewhat heavier weight and aim for about 6 to 8reps. This will hit the Type 2 muscle fibers. I added another 50 lbs to the barfor this set (145 lbs total).

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Take 10 seconds rest again.

After that, you will do your last set with a heavy weight, going for only 1 to 3reps. This will work on strength and connective tissue. I added another 50 lbsto the bar here (195 lbs total).

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Your muscles will feel incredibly hard and pumped up. The effect of this type oftraining is immediately noticeable and very powerful.

It may take a little practice to figure out what weights you'll be using. It will reallydepend on how well your body deals with lactic acid buildup. This is a trainingstimulus your body will most likely NEVER have experienced before.

The first part of the set should use a very light weight. Go for strict form and go forthe burn. The first time through you should get at least 20 to 30 reps or more. On thesecond add set, your reps will go down significantly as the waste products of the firstset will not have been completely cleared yet.

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The second part of the set should use about double what you used on the first part,e.g. start with 25 pound dumbbells then do 50 pound dumbbells (this increase willvary a lot depending on the exercise - experiment with the weights you use to findout what works for you).

The third and final part of the set is the hardest. Since you've already worked hardon the previous two parts, you will be using a weight that is lighter than what you'dnormally use for this rep range in regular sets.

When you do the third part, you will feel an extremely strong and deep burning in themuscles. You are tapping muscle fibers that have rarely been worked. The first twoparts worked the majority of your fibers...every fiber you've got now has to kick inand fire to move the weight.

It's extremely hard and extremely effective. You'll love it or dread it.

Training ScheduleWe'll be doing the same set/rep scheme for all three weeks of the Triple Add SetTraining. The first two days will be done using Triple Add Sets.

The second two training days will be Low Rep Strength Training, this time using a 3-2-1 range instead of a 5-3-1 range. We're looking for heavy, near-limit weights hereto maximize strength gains.

Triple Add Sets are a powerful technique and repeating it twice in a week willactually push you back towards overtraining, which is why you'll be doing Low-RepStrength Training for the second two days instead.


Triple AddSets

2 min rest

Triple AddSets

2 min rest

Low-RepStrength 2 min rest

Low-RepStrength2 min rest

Chest (2) Back (2)




Rest

ChestBack

BicepsTriceps


CalvesTraps

Rest

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Block 4: Compound ExerciseOverloadYes, it's an ominous sounding name...and by the time you're finished, you'reprobably going to think the name doesn't sound nearly ominous enough...

Each training session is going to consist of just ONE exercise (a squat variation, apress variation and a deadlift variation). You're going to be training this singleexercise with HEAVY weight and EXTREMELY high volume.

The reason we only use one exercise? To achieve more efficient and extremelyrapid adaptation to that targeted exercise. You're going to get a lot of practice with itand your nervous system is going to get tuned to it.

To really maximize strength gains, the training is going to tell the body it needs toget good at ONE SINGLE MOVEMENT. Nothing else. When faced with this type ofvery specific stimulus, the human body is capable of extraordinary adaptation. Yourbody will become it's function and that function will be coping with that singleexercise you're doing for the entire workout.

What about training to failure?When you're doing this training, you are going to be AVOIDING MUSCULARFAILURE.

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You will get close, but you will stay away from actually reaching it. Staying awayfrom failure allows you to work with greater resistance for longer periods of time (i.e.greater volume). This will ensure that we will avoid CHEMICAL MUSCLE FAILURE(i.e. which is failure due to Lactic Acid and other metabolic by-product buildup and/ordepleted cellular energy/ATP).

By staying away from muscle failure to by-product buildup, we willachieve maximum FIBER FATIGUE, which is a whole different ballgame.Your muscles won't fail because your body's pH is too low (from the acidity of LacticAcid buildup) or because ATP (your basic energy molecule) stores are depleted.

Your muscle fibers will be worked to their full capacity WITHOUT being stopped bythat.

Because of the extremely high volume and working to fiber fatigue, this training willtake pretty much ALL the muscle fibers in the target muscle group to exhaustion andmake sure they ALL get sufficiently damaged to stimulate growth. It's an extremedemand on your body that is going to give you extreme results.

The Plan of the Attack...To maximize the overall effect of this technique in terms of overall body strength andmuscle, YOU WILL GET THE BEST RESULTS using the big, basicexercises, not isolation exercises. It's not going to be easy. In fact, I'm quite sureyou'll be cursing me heavily as you go through it. But you will LOVE the results youget from it.

In terms of other exercises NOT to do with this program, avoid doing this techniqueanything that involves momentum, explosiveness or high skill, e.g. exercises likepower cleans or high pulls. The force of the momentum on the joints in theseexercises doesn't lend itself to high volume training. Also, as you get tired, your formwill break down, especially on high-skill exercises like power cleans. That risksinjury AND will teach and reinforce bad form, which is NOT what we want to do.

When you do this technique with squats and deadlifts, it's best to wear solid-soledshoes or boots. This will help minimize any loss of power into the squishiness ofnormal running shoes.

The Compound Exercise OverloadTechnique...The basic concept of this technique is that you're going to take a single compoundexercise (like the squat or deadlift that I mentioned above) and do ONLY that singleexercise for the ENTIRE WORKOUT.

And that's not even the brutal part...

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The brutal part is...you are only allowed 30 seconds of rest betweensets (that will be less when you use this technique with exercises other than thesquat or deadlift, e.g. you'll get 20 seconds rest for bench press, barbell curls, etc.).

This is one of the toughest workouts you can do (when you do it right) but you WILLbe rewarded with results.

This program really becomes about basic survival for your muscles.

Your body will have a tremendous emergency response to cope with this onslaughtof training volume. We're going to go BEYOND typical soreness and muscularexhaustion with this training - your body will almost literally become a MACHINE atthe specific exercise you're doing.

Compound Exercise Overload works toincrease strength in several ways:1. It focuses your nervous system on a single specific exercise, i.e."greasing the groove" at a specific rep range. No competing training stimuli here,just very specific focus - it's one of the reasons Olympic lifters only use a few lifts intheir training. It's also one of the reasons they can lift such extraordinary amounts ofweight!

2. It allows you to have a LOT of practice lifting heavy weight - thishelps you to perfect your form and become more efficient with your lifting technique.Again, it's a matter of training the nervous system to deal with low reps and powerfulmovements.

3. The high volume of training creates an emergency situation in yourbody which forces rapid adaptation by your body (both in muscle and connectivetissue).

4. The high volume also forces a tremendous amount of blood into thetarget muscle group, which helps drive nutrients into those target muscles, whichhelps them recover and grow.

How To Do ItFirst, select a compound exercise to work with - in this case, either a squat, benchpress or deadlift variation. You MUST have stable form and a solid grasp oftechnique with the exercise you select as you'll be repeating it a lot.

This training style is best done at a time when your gym is not verycrowded, if you can manage that.

You're going to be working with a single exercise for the entire workout. This isn't abig deal with deadlifts as you're just using a barbell. It might be a trickier with the

45

squat rack for doing squats but it'll definitely be tougher on a bench press station(those always seem to have a line up). If and when you DO utilize the bench press,I'd recommend doing them in the rack and using a moveable flat bench. You won'tbe in the way as much AND you'll actually be a lot safer when you're doing thetraining.

If taking up a barbell bench station or a rack for that amount of time is not an option,you can always use dumbbell bench press instead. That will also be extremelyeffective...the only issue then will be availability of weights.

With this technique, I encourage you to use a stopwatch, regular watch or other formof timer (even the timer function on your phone...or just download a timer app).

If your gym has a clock with an easily readable "second" hand, that will be fine, too.Otherwise, you're going to have to count your 30 seconds of rest in your head,which is not as accurate (plus that 30 seconds will tend to turn into a LOT longer asyou go through the workout and it's critical to keep it constant).

The timer I use has big numbers - I just set the time for the TOTAL workout time...inour case, 40 minutes. During the workout itself, I just mentally note the time when Ifinish the set and count the time from there. For example, if I finish a set and there is16:45 left on my timer, I have until 16:15 on the timer for rest.

Start with a weight you could normally do for about 6 reps or so. You're going tostart your timer AFTER you finish your first set (if you're not using a timer, note thetime on the clock so you know when you're done).

Get set on the exercise and perform ONLY 3 REPS with that weight, even thoughyou CAN do about six. DO NOT go anywhere near failure on this firstset. Even on successive sets, we're NOT taking any of them to absolute failure.The key here is training volume, not training to failure.

When you've done your 3 reps, rest 30 seconds. Now do 3 more reps. Rest 30seconds. You are going to repeat these 3 rep sets with those 30 seconds of restuntil you are unable to get 3 reps with that weight anymore. This could takeanywhere from 2 to 10 minutes (maybe more, maybe less), depending on theexercise and the amount of weight you're using.

Here's the key...

If you're on rep #2 and it feels like you would have to really push toget that third rep, STOP!

The idea here is NOT to push yourself to the max on each set but to stop short of itand train the body based on volume. So if you're on rep 2 and you think you couldget 3 but it would be a struggle, that's the end of the line for THAT weight. ALWAYSkeep the "do or die" rep in you. THIS IS ABSOLUTELY CRITICAL.

If you're doing squats or deadlifts, remove 10 lbs from each side of the bar - 20 lbstotal (if you started with 315, you now have 295 on the bar). With a bench press,

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remove 5 lbs from each side of the bar (10 lbs total).

Start again doing 3 rep sets and continue with the 30 second rest period. Drop theweight by 20 lbs (total) whenever you can't complete 3 reps during a set.

Be sure to stick with 3 reps on each set - no more, no less. Your body hits a rep-range groove and will acclimate to it very quickly. It keeps your nervous systemefficient because it will get tuned to those 3 rep sets.

The reason we're using 3 reps as the "magic" number is that it IS a magic number.It's not so many reps that you build up significant metabolic waste products. It's a lowenough number of reps that you can use a lot of weight and it'll build strength veryeffectively. But it's not double or singles, which would make you do TOO muchweight, leading to more rapid burnout. After much experimentation, I've found 3 toactually BE a magic number for this type of training.

Your body will become a MACHINE at whatever exerciseyou're doing.

On the final set, when your allotted workout time is up, rest for TWO FULLMINUTES, then go back to the exercise and crank out as many reps as you canwith the same weight you just ended with. You'll find that can probably get 5 to 8reps on that last burnout set, just because of the increased rest period.

This training uses neuromuscular specificity to allow you to teachyour body the absolute MOST efficient way to perform a singleexercise. Your body will learn to fire the exact sequence of muscle fibers it needsto do the exercise most efficiently, making VERY fast strength gains possible.

The extreme specificity also develops the exact muscles needed to perform thatexercise in the most efficient pattern. These two reasons make quick strength gainspossible.

DO NOT use different variations of the same exercise (e.g. if you're doing benchpress, don't start with incline bench then go to flat bench). It's important to use theEXACT SAME exercise for every single set of the whole 6 days of workouts formaximum adaptive response.

Do your best with the 30 second rest, too. This rest period will naturally increaseduring the times when you're making weight changes but even then, try to keep it asclose as possible. Just do your best to stick with the 30 seconds.

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TIP: When doing this training with a barbell exercise, likesquats or deadlifts, load the bar with small plates as you load itfor your starting weight.

For example, if you're starting with 315 lbs on the squat, don'tjust put three 45 lb plates on either side. You'll be pulling a pairof those 45's off pretty quick, which takes up valuable time andenergy.

Instead, put two 45 lb plates on either side, then a 25 lb plate,then two 10 lb plates. It's the same weight but when you can nolonger hit 315 lbs for 3 reps, all you need to do is pull a small 10lb plate off either side.

This is MUCH easier than pulling 45's off either side thenloading 35's back on. This is just as true with other exerciseswhen you're only dropping by 10 lbs total (use 5 lb plates to getto your starting weight).

You'll be dropping weight fairly quickly during the first quarter tohalf of each training session, so the more efficient you can makethe process, the better.

Be sure to keep track of your starting weight and ending weight(and the length of time you were able to do on each) so you know whatyour numbers are and can improve on them the next time you do this technique. It'salways nice to chart your progress but in this case we do it because we want toliterally FORCE the issue with adaptation. By steadily increasing weight, you willforce your body to get stronger.

When you're doing this technique with squats, start getting into position at the 20second mark, even though you have 30 seconds of rest. It takes about 10 secondsto get into position under the bar. If you start getting into position at 30, you'll betaking 40 seconds rest.

When you're doing this technique with straight bar deadlifts and using a mixed grip(one hand over, one hand under), it's a good idea to switch around your grip onalternating sets to help keep your body balanced, e.g. if you grip overhand with yourleft hand and underhand with the right on one set, grip overhand with your right handand underhand with your left on the next set.

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Resting WITHIN The Training Sessions

If you find, as you're going through the training, that you have tostop and rest longer than 20/30 seconds, that's completely fine.

Basically, if you find you're having to reduce weights too quicklyor if lactic acid is making the exercises unbearable to do (ithappens), stop the timer then take a couple of minutes ofcomplete rest (no changing weights) and see how it helps you torecover.

The key thing here is to stop the timer so thatyou're not using up training time with your rest. Thisshould allow you to keep going.

Training ScheduleYou'll be doing 3 CEO Training sessions this week, using just one exercise in eachsession. Over the course of the week, you'll be rotating through the "Big 3" exercises(or a variation of them...just make sure you stick with the SAME exercise for all threeweeks to maximize the training effect).

I recommend going in the order that a powerlifting meets run in...a squat, then apress, then a deadlift. They perform these exercises in this order in a powerliftingmeet for a reason.

You'll be doing 3 rep sets with 30 seconds rest in between sets. DO NOT go tofailure on any sets (as explained above).

I refer to this as Intensity AND Volume because the intensity level is fairly high (you'llbe training near peak capacity) but the volume is also very high on the specificexercise. You'll be doing a lot of sets near your peak capacity, even as your capacitydecreases over the course of the workout.


CEO

Squats40 minutes

RestCEO

Bench Press40 minutes

RestCEO

Deadlifts40 minutes

Rest

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Conclusion:After you've finished three weeks of the Intensification block, if you find you're stillgetting results and want to continue with it, you absolutely can. If you're seeinggains, it's never wrong to stretch out a phase to squeeze everything you can from it.

If you'd like to try out a different Accumulation and Intensification combination, youcan either go right back into it (if you're feeling recovered enough), or do a DeloadWeek.

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Deload Week

Deloading is a very simple concept...you're doing less work, allowing your body torecover from your previous training. Sometimes people take time off completely,especially if they're feeling really beat up and need the rest and recovery.

In our case, since you're coming down off 3 weeks of Intensification where you'vealready ramped down on training volume, you likely won't need to take timecompletely off from training unless you feel the need to.

We're going to take this opportunity to get even more rested up and test yourstrength.

This week is broken up in to three main sections...Off, Fun and Strength Test. Here'swhat the overall week schedule looks like:


Rest Rest Fun! RestOne-Rep

Max StrengthTesting

Rest

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1. OffTaking time off hard, heavy training is extremely important for making long-termgains in muscle size. When you train continuously with weights, your body doesn'tget a chance to fully repair itself...the muscles, the connective tissue, the nervoussystem...even just mentally, you need the break.

Taking time out of the gym is going to help prevent burnout and actually give youbetter results in the long term by giving your body a chance to recover.

That's why I'm purposefully FORCING you to take time and building it right into theprogram. DO NOT skip this week and go right into the next cycle. I know if you'remaking good gains, it'll be tough to back off but trust me, your body needs it even ifyou don't think it does.

When you track it from the last day of the "Intensification" phase, you'll have at least4 days completely off and out of the gym. Feel free to just rest completely or to doother less intense physical activities that you enjoy on those days.

2. FunThis is a completely optional day...if your body is still feeling beaten up from theprevious training you've done, you can take this day completely off and just relax.

Otherwise, if you want to get back into the gym, we're going to take this day to workon some fun exercises.

For example, if you love Concentration Curls, you're not going to be really doing anyof those in the main program because they're just not good mass builders. Now'syour chance to do them.

Basically, this day is all about having some fun with your training...don't push toohard. We're still trying to deload and ease up on your body a bit. These "fun"exercises will give your body some unique movement patterns to keep thingsinteresting.

The next day is going to be completely off again before we go to the Strength Testday.

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3. One-Rep Max Strength TestingFeedback on your progress is extremely important and your strength is one of THEbest gauges (besides increases in size and scale weight) for determining if yourtraining is moving in the right direction.

True One-Rep Max testing is demanding, which is why we only do it once percycle...we're doing near max training during some phases of the cycle, which willhelp prepare your body for the 1 RM testing we do on this day, but because this oneis all about performance, we want to only do 1 hard set (maybe 2 or 3 if you feel youhave more in you) per exercise...your 1 RM lift.

Be sure you keep track of your 1 RM lifts so you can chart your progress as youmove through the different cycles. If you see one cycle working better for you thanothers, you can go back more frequently to it to maximize your results.

When doing max lifts, use whichever exercise you most want to determine a truemax for FIRST. Because the lifts you do after that may not be a true maximum,given the effort you put into the first one. So if you really want to know your maxbench, do that first.

I've included instructions on how to perform a 1 Rep Max lift below,including the full ramp-up and how to use feeler sets to determine the load you'regoing to go for. It's critical you don't fatigue yourself by doing too much as you leadup to the your 1 RM lift but you also want to be sure you're preparing your musclesand connective tissue and joints for the maximal loads.

4. When You're Done, What Comes Next?After you've completed your Strength Test day, you've got two choices...continuewith a different cycle of the Two Block Mass program or move on to a differentprogram, for fat loss, strength or muscle-building.

This program is put together in 6 week blocks specifically for this reason...you don'thave to make a huge commitment to this program in order to see great results.

Each 6 week block will take you through a full up and down cycle of Accumulationand Intensification.

What comes next is up to you.

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How to Max OutMaxing out isn't just about throwing a lot of weight on the bar and seeing how muchyou can do. In order to get a REAL 1 Rep Max, you have to be thoughtful in yourpreparations leading up to your maximum attempt.

Above all, we don't want any injuries but secondarily, we don't want fatigue fromexcessive warm-ups to reduce your actual 1 Rep Max attempt.

You can do these lifts in any order...start with the one you most want to know yourTRUE max on. The other lifts will probably be a little lower because of the effortyou'll put in on the first exercise.

When doing max lifts, keep your body VERY tight. You want to be pushing/pullingwith maximum stability. This includes holding your breath...by holding your breath,you will have maximum stability. If you have high blood pressure, don't do it, but ifyou don't have blood pressure issues, holding your breath for the short time it takesto do one rep is going to give you added power and strength.

So after you've done a general "blood pumping" type of warm-up, here's thesequence for maxing out...

Maxing Out on the Deadlift:Say you're going to be aiming for a max attempt at 495 lbs, which is 5 plates. Wedon't want to immediately jump to that on the first or second set. We want to ramp upto it, waking up the nervous system and gradually preparing your body for heavierand heavier loads.

1. You'll want to start with one plate per side and do 5 or 6 reps. This is a very lightwarm-up set to get some blood pumping.

2. Since the first set was very light, you won't really need a rest here...just put 225on the bar and do 3 more reps.

3. Rest about 30 seconds after you put 315 on the bar and do 2 or 3 reps. It's gettingheavier now. Rest about a minute while you're loading the next weight level on.

4. Get 405 on the bar and do 1 rep. You'll notice that we're not doing a lot of reps ateach level here, even with the light weight. The idea is to wake up the nervoussystem while still gradually preparing the body for heavier loads. We're not trying todo a full workout here so DO NOT push yourself hard on any of these sets.

These previous sets are also what you can call "feeler" sets. You'll use these lead-up sets to gauge how strong you're feeling and to decide on your actual max weightthat you're going to use.

5. Take a minute and a half rest and put 40 more lbs on the bar and do 1 rep. This isclosing in on your max numbers - it's heavy enough that your nervous system is

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prepared for maximum lifting but not quite at the max level that it'll fatigue you. It'llgive you the best idea of your strength levels for that day, too, depending on howfast you get the bar up.

6. Take at least 2 to 3 full minutes rest AFTER loading your max attempt weight onthe bar (so load the bar then start your timer).

7. Now GO FOR IT!

8. Once you complete the lift, you can gauge how it felt to see if you think you can goup a bit more. If you feel you have more in you, add it on and take at least 3 minutesrest before trying again.

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Deadlift Notes:

The actual loads and number of ramping sets you'll be doing will depend on theamount of weight you're going to maxing out with. If your max deadlift is 275, youwon't need as many sets to lead up to that. I would start with 135 lbs for a 3 to 4reps, then 185 for 2 then 225 lbs for 1 rep THEN go for your max.

When you're lifting heavy weights on deadlift, don't try and pop the bar off theground all in one shot. You want to "squeeze" the bar off the ground.

What happens with heavy weight is that the bar bends...the first few inches of thepull are simply putting bend in the bar before the weight even comes off the ground.If you pop the weight off the ground, the weights will come up then they will bounceback DOWN, pulling the bar down with them.

Not so critical with lighter weight, but with a max, you don't want to have bouncingweights pulling down adding more resistance.

So first, pull the bend into the bar THEN pull the plates off the ground.

Maxing Out on the Bench PressGenerally speaking, the vast majority of people are going to be able to deadlift quitea bit more than they can bench press. So the ramping phase is shorter for benchingthan it is for deadlifting. I've found that it's also easier to fatigue your upper body withoverdoing the warm-up than it is on the lower body so watch out.

1. If you're attempting a max bench of 315 lbs (3 plates), start with 135 on the barand do 4 or 5 reps.

2. Rest about 30 seconds then go up to 225 lbs for 2 or 3 reps.

3. Rest about 90 seconds then go to 275 lbs for 1 rep.

4. Rest 2 to 3 minutes then go to your 315 lb max attempt.

5. When you complete the lift, if you feel you can go higher, load it on, take at least 3minutes rest then go again.

Bench Notes:

If you're not doing bench press in a power rack, be ABSOLUTELY SURE you have agood spotter (that is paying attention during the lift) for your max attempt. NEVERmax out on free bench press without a spotter.

Squeeze the bar HARD. This will increase nervous system activation. I've alsofound it useful to try and imagine like you're pulling the bar apart, to fire the tricepsfor assistance.

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The most critical thing to remember is to NOT flare your elbows wide out to thesides. This puts more stress on the shoulders. Keep your elbows tucked in more tosave shoulder stress. Practice this in your training and make sure you do it on everyrep.

Maxing Out on Squats:The approach for the Squat is going to be pretty much the same as for the Deadlift,and it'll also depend on the amount of weight you're going to be using. Use the"feeler" sets and ramping up to gradually get your body used to using more andmore weight, activating the high threshold motor units of the nervous system.

With squatting in the power rack, one of the things to be aware of is stepping backout of the racks. When doing your squats in regular training, you should bepracticing a minimalist approach to stepping back...two steps and that's it. Thismeans no shuffling and taking 4 steps back.

You should unrack, take one step back with your left and one step back with yourright, directly into squat stance position. You can get away with it when doing lighterweight but with a max attempt, you want to minimize the steps you take so thatyou're not fatiguing your legs and back unnecessarily.

Maxing Out on Other Lifts:The big three lifts are the most common ones to max out on. Some exercises justaren't suited to single-rep maximum attempts, for example calf raises, pushdowns,incline dumbbell curls, leg curls, flyes, etc.

Some of the other exercise I have found useful to max out on are:

Stiff-Legged DeadliftsOverhead PressBarbell Hang Clean and PressWeighted Chin-UpsBarbell CurlsClose Grip Bench Press (flat or decline)

You can use the same ramping and feeler set techniques for these lifts as I talkedabout above. The key is to make sure you're NOT fatiguing the target muscles onyour lead-up sets.

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One Week Mass

In this variant, we're going to take the power of the Two-Block Accumulation andIntensification approach and compress it into a single repeating week schedule.

This is all about putting in the work and moving your weights up gradually eachweek.

Essentially, we're going to take the two main blocks and do two days of each typeof training, repeating the cycle on a weekly basis.

Instead of doing three WEEKS of Accumulation and three WEEKS of Intensification,you will instead just do two DAYS of each, within the space of a week. You're goingto build a bigger base, then build on that base every week.

One other unique benefit to this style of training is that if you're not sure whichAccumulation or Intensification methods you'd like to use, you can use this as away to test the waters. Try out the different methods you're interested in and testthem over a week instead of committing to 6 weeks. It'll give you a good idea ofwhat is going to work for you and what you like to do.

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Phase 1 - AccumulationThis first block of training is the "accumulation" portion of the program that focuseson building mass through training volume. This will be two workouts done onMonday and Tuesday (as an example).

Take the workouts from Week 1 of the Accumulation Block you want to use andperform them on those two days.

For the next week, if you're going to stick with the same training method, you thenhave several options...

1. You can repeat those exact workouts again, you can do the second set ofworkouts from Week 1, or...

2. You can progress to the Week 2 workouts of that same Accumulation Block.

If you're doing this as a "sampler" approach, you can switch to a completelydifferent Accumulation block to test it out.

Once you do know what training method you want to move forward with, note thatyou'll get better overall results if you are consistent with your trainingmethods...basically, once you make a decision to stick with a method, stick with itand then focus on simple progression of weight.

Phase 2 - IntensificationThe second block of two training days (Thursday and Friday, or Thursday andSaturday) are done with one of the Intensification Blocks.

You'll follow the same overall idea as with the Accumulation days...you can samplea method or you can stick with the same one and progress it from week to week.

This type of training is focused on lower rep ranges and developing strength.

The Overall Workout Schedule:In terms of overall workout scheduling, I recommend this type of approach overthe course of a week:

AccumulationMonday Day 1Tuesday Day 2

Wednesday Off

IntensificationThursday Day 3

Friday OffSaturday Day 4

Sunday Off

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The two days of volume training can be done back to back. You'll get betterstrength results by having a rest day in between the two strength days as it willgive your nervous system a bit more recovery in between days of heavy loading.

That being said, you CAN move Day 4 to Friday if you prefer to do all your trainingon weekdays. For me, I like to have an extra day in between heavy strengthsessions for better recovery between heavy deadlifts and heavy squats.

In terms of exercise selection, you can use whatever exercises you prefer for anyof the training days.

Once you've picked your exercises, stay with them for the entire block oftraining (4-6 weeks)...this is CRITICAL for giving your body a consistentstimulus to adapt to.

You can change up the exercises on the next block of this training that you do inorder to target different aspects of your physique and/or keep things fresh. If youwant to stick with some of the same exercises, that's fine, too, just be aware thatyour body may plateau on those exercises if you stick with them for too longwithout changing things up.

Deloading:

After 4-6 weeks (depending on how you feel and the results you're getting), Irecommend taking a deload week. If, after 4 weeks, you're still moving up inweight and gaining mass, keep doing what you're doing and take advantage of themomentum.

For the deload week, you can use the same exercises and methods...just cut thenumber of sets in half on the first two Accumulation days and go back to yourWeek 1 weights (if you're using Time-Volume Training, cut the time blocks in half).

On the Strength days, I would suggest using the Low Rep Strength protocol andusing a "Reps in Reserve" concept...meaning still use a fairly heavy weight butkeep a few reps in the tank, not pushing close to failure.

This will keep your body in the groove for the exercises while still allowing forrecovery.

When you go back to the training, jump right back in where you left off...if youearned an increase in load, take it.

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NutritionThere is more to eating for muscle than just eating a lot of food. To truly maximizeyour muscle-building potential, you need to focus on quality, timing AND quantity.

3 Simple Rules on Eating ForMuscle Growth

Nutrition can be a very confusing topic. There's constantly new research coming outthat says this nutrient is good, or this nutrient is bad, eat this, don't eat that, etc. Itcan be downright overwhelming.

And when things get overwhelming, the default response is to go back that withwhich you are most familiar. And if that wasn't getting you anywhere, then that's nota good thing!

So here it is, plain and simple. Nutrition for muscle growth is NOT complicated. I canbreak it into three basic rules for you.

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1. Eat Plenty of CaloriesYour body needs a caloric excess in order to most effectively build muscle. If you'renot gaining muscle, there's a strong chance you're just not eating enough food. So ifyou've got your training in order and you're still not gaining, eat more.

2. Eat Plenty of ProteinAside from all the scientific arguments about how much we can digest and howmuch a person needs, there lies a simple truth: your body needs protein to buildmuscle.

If you don't eat enough, your body won't be able to build muscle effectively, which isdefinitely not what we're looking for. On the other hand, if you get too much,ABSOLUTELY NOTHING BAD HAPPENS (unless you've got kidney problems, butthat's another issue).

You can debate the exact numbers all you want but it all doesn't mean anything toyour body if you don't eat enough of it.

3. Eat Good Quality Food and Drink a Lot ofWaterThis means stick to unprocessed foods as much as possible. The more processed afood is, the more work your body has to do digest it, which takes energy away fromthe muscle-building process. It's a much bigger leap for your body to turn CornFlakes into muscle than it is to turn a steak into muscle.

Stick to good, wholesome foods as much as possible, drink plenty of water and don'tbe afraid of vegetables.

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Caloric IntakeIn order to gain muscle, you need to have a caloric surplus. What this basicallymeans is that you need to take in more energy than you put out. For example, if yourbody needs 2000 calories per day to maintain it's current weight, to increase musclemass, you'll need to eat MORE than 2000 calories per day.

I recommend aiming for a moderate to high caloric surplus of around 500 to 1000calories above maintenance levels per day.

The reason I give you such a wide range is that some people can gain quite well onjust 500 or so extra calories a day. Eating more than that would risk unnecessary fatgain.

On the other hand, some people do better with a greater caloric excess and actuallyNEED those extra calories to really make progress.

My recommendation is to start with the 500 and see how your results and energylevels are then increase as-needed from there.

Bottom line, in order to GET big, you have to EAT big, so don't be shy to eatsubstantial meals.

Maintenance Levels and Recommended DailyCaloric Intake TablesIf you are interested in tracking calories, the following tables will give you a morespecific idea of how many calories you should be eating per day while on thisprogram. I will give general maintenance levels based on gender, age, weight andheight as well as a range for daily caloric intake.

Keep in mind, these are just general estimates and guidelines, not set-in-stone rulesthat you must follow.

What your body requires may be far different than what's listed in a table or in aformula. When in doubt, go by your results. If you are not gaining muscle, it's safe tosay you're eating too few calories. Adjust your intake higher at that point.

To find your numbers, find the weight that is closest to yours then the height that isclosest to yours then the age that is closest to yours. The next row will tell you yourapproximate maintenance levels. The next row is your range of recommended dailycaloric intake.

Note: these numbers have been calculated using the Harris-Benedict Formula fordetermining Basal Metabolic Rate (BMR). The BMR is the number of calories yourbody burns in a day just for keeping your body functioning. To get your maintenance

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level, we multiply that number (BMR) by a factor determined by your activity level.The higher your activity level, the higher your maintenance levels. The formula itselfwill be listed below the tables if you'd like to work with it yourself for your exactnumbers.

Male:

Weight Height Age MaintenanceLevel

RecommendedDaily Intake

150 lbs / 68kg

5' 0" / 152 cm20 2520 3000-350035 2362 2800-330050 2204 2700-3200

5' 6" / 168 cm20 2639 3100-360035 2480 2900-340050 2322 2800-3300

6' 0" / 183 cm20 2757 3200-370035 2599 3100-360050 2440 2900-3400

170 lbs / 77kg

5' 0" / 152 cm20 2713 3200-370035 2555 3100-360050 2397 2900-3400

5' 6" / 168 cm20 2832 3300-380035 2673 3200-370050 2515 3000-3500

6' 0" / 183 cm20 2950 3500-400035 2792 3300-380050 2634 3100-3600

200 lbs / 91kg

5' 0" / 152 cm20 3003 3500-400035 2845 3300-380050 2687 3200-3700

5' 6" / 168 cm20 3121 3600-410035 2963 3500-400050 2805 3300-3800

6' 0" / 183 cm20 3239 3700-420035 3081 3500-400050 2923 3400-3900

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Female:

Weight Height Age MaintenanceLevel

RecommendedDaily Intake

120 lbs / 68 kg

5' 0" / 152 cm20 2106 2600-310035 1997 2500-300050 1888 2400-2900

5' 5 " / 165 cm20 2142 2600-310035 2033 2500-300050 1923 2400-2900

5' 10" / 178 cm20 2177 2700-320035 2068 2600-310050 1959 2500-3000

145 lbs / 77 kg

5' 0" / 152 cm20 2275 2800-330035 2166 2700-320050 2057 2600-3100

5' 5 " / 165 cm20 2311 2800-330035 2202 2700-320050 2092 2600-3100

5' 10" / 178 cm20 2346 2800-330035 2237 2700-320050 2128 2600-3100

170 lbs / 91 kg

5' 0" / 152 cm20 2445 2900-340035 2335 2800-330050 2226 2700-3200

5' 5 " / 165 cm20 2480 3000-350035 2371 2900-340050 2261 2800-3300

5' 10" / 178 cm20 2515 3000-350035 2406 2900-340050 2297 2800-3300

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The Harris-Benedict FormulaIf you are interested in calculating your own specific numbers, here are the Harris-Benedict Formulas for men and women:

1 inch = 2.54 cm (multiply inches by 2.54 to get your height in cm)1 kg = 2.2 lbs (divide your weight in pounds by 2.2 to get your weight in kg)

Men:

66 + (13.7 x weight in kg) + ( 5 x height in cm) - (6.8 x age in years) = BMR

Women:

655 + (9.6 x weight in kg) + ( 1.8 x height in cm) - (4.7 x age in years) = BMR

---------------------

To find your maintenance levels, we must now multiply your BMR by your ActivityFactor. I have used a factor of 1.55 in the tables above so as not to overestimatecaloric requirements.

Sedentary BMR x 1.2 Little or no exerciseLightly Active BMR x 1.375 Light exercise/sports 1-3 days/week

Moderately Active BMR x 1.55 Moderate exercise/sports 3-5 days/weekVery Active BMR x 1.725 Hard exercise/sports 6-7 days/week

Extremely Active BMR x 1.9 Hard daily exercise/sports, and physicaljob, 2x per day training, marathontraining, etc.

The resulting number will be your maintenance value. This is a general number andshould only be taken as a guide, not as a rule. Add 300 to 500 calories to thisnumber to get your daily caloric intake range.

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Supplementation

Supplementation can help maximize your results on this program. We will be usingbasic supplements - you don't need anything fancy. How you use them and when iswhat really gets you the results. I will go through what to use, exactly when to use itand why.

1. ProteinProtein can be taken during every day of the program. It's not so critical on non-training days, since protein turnover will be lower, but it can definitely help withoverall growth and recovery.

Here is a list of the when, why and how of effective protein supplementation, rankedin order of importance.

1. Immediately After A Workout

If you only take protein once per day, this is the best time to take it. Immediatelyafter you finish your workout, your body needs raw materials for recovery.

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By taking in some protein (20 to 40 grams or so, depending on bodyweight - take 0.2g/lb of bodyweight) within minutes after exercise, you provide your body with the rawmaterials it needs to recover.

2. Immediately Before A Workout

Right before you train, taking in a small amount of protein can help turn in-workoutcatabolism into anabolism. A small 10 gram dose of protein along with a 30 to 35gram dose of high-glycemic carbohydrate can promote better growth and recovery.

3. Last Thing At Night

Prepare your body for the long overnight fast by giving it a little something to workwith. A good combination for this purpose is to mix a scoop of whey protein in with asmall glass of milk.

Whey is what's known as a "fast" protein, meaning that it's digested quickly, whilemilk protein (casein) is what's known as a "slow" protein, meaning it's digestedrelatively slowly. At night, you want your protein to be metabolized slowly so thatyour body gets a more even supply over the course of the night. By mixing "fast"and "slow" proteins, you get the benefits of the higher-quality whey with the slowerdigestion time of the milk.

4. With Meals

Taking a protein supplement with meals is a handy way to increase the proteincontent of a meal. This is perfect for when you make a meal that is somewhat low inprotein.

---

The protein powder I recommend and use myself is from a company called Biotrust.It's the best combination of protein quality and taste that I've ever found. I've beenusing it for years and it's excellent stuff.

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You can get some directly here now or...

I've also arranged for you to be able to get a free sample container of it to try out(just cover a small shipping fee).

2. GreensThe reality is that probably 99% of us don't get enough veggies in our diets. Sounless you're getting 6 servings of fruits and veggies per day, greens productsshould make up the difference. Think of them as "nutritional insurance."

These "greens" products contain powdered concentrates of a huge variety of healthyfruits, vegetables and other plants, giving you a nice spectrum of a variety ofnutrients.

Calories are extremely important for building muscle, however micronutrients arejust as important. This type of supplement helps you cover your bases much moreeffectively than a standard multivitamin, in my experience.

When To Take It:

A "greens" supplement can and should be taken on every single day of the program.It's nutritional insurance that can really make a difference in your results and yourhealth.

This is the "greens" supplement that I take and recommend, called Athletic Greens.

I've been using this daily for the past 4 years. It's one of the very few supplementsthat I never go without.

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3. Fish Oil / Krill OilEssential Fatty Acids such as Omega 3's (found in fish oil) are so-named becauseit's essential to get some in your diet. Without them, health and body compositionwill suffer.

Unfortunately the typical North American diet is high in Omega 6 fatty acids and lowin Omega 3 fatty acids.

Furthermore, even if the EFA content of the diet seems acceptable, the all-importantratio of Omega 3 fats to omega 6 fats is often askew, with far too much omega 6 andfar too few Omega 3s.

While the Omega 3 fat Alpha Linolenic Acid is important in the diet, the downstreammetabolic products of ALA (DHA and EPA) are powerful fats responsible for thingslike: increased metabolic rate, improved fat burning, increased carbohydrate storagein muscle, better glucose and insulin tolerance, reduced blood lipids, reduced risk ofplatelet aggregation, cardiovascular disease, cancer, and diabetes.

To get your DHA and EPA, go with fish oil or krill oil. There are lots of fish oils andkrill oils on the market to choose from and manufacturers make it confusing todecide which is best. Quality makes a HUGE difference with fish oil and krill oil,though, so I definitely don't recommend the cheap brands.

EFA's are EXCELLENT anti-inflammatories and with the heavy training you're doingon this program, that can make a HUGE difference in how you feel after yourworkout sessions. This is a highly recommended supplement.

When To Take It:

You should take EFA's on every single day of the program. This is a supplementthat is constantly useful.

I like to recommend people "load up" on fish oil supplements, taking about 6 to 10grams a day for the first week, in order to saturate their body with the EFA's. Afterthat, you can back off to half or less of that for a maintenance dose, in order tomaintain levels in your body.

Nordic Naturals Fish Oil

This is a very high-quality fish oil product and one of the top brands out there. If youprefer a fish-oil product over krill oil, THIS would be the one I would most highlyrecommend.

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Omega Icon Krill Oil

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Get your Krill Oil here...

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4. Creatine MonohydrateCreatine Monohydrate is an excellent muscle-building supplement. It is completelysafe to use for both men and women. There are many scientific studiesdocumenting its safety and effectiveness. It is a natural substance found primarily inred meat.

Using creatine can cause a rapid weight gain of approximately 3 to 10 pounds duringthe loading phase, depending on the amount of muscle and water you are carryingright now. The bigger you are, the more weight you will gain. This weight is primarilyin the form of more water in your muscles.

Creatine builds strength by increasing the amount of fuel available for musclecontractions. By increasing your available fuel, your body is able to lift more weightand do more reps. This, in turn, allows you to build more muscle.

When To Take It:

Creatine users typically load up for a period of 5 days then drop down to amaintenance dose to keep high levels in the muscles. I recommend staying on thismaintenance dose for about 4 to 6 weeks, then coming off creatine for at least 2 to 3weeks.

Take 5 grams of creatine four times a day for the first 5 days of the program thenscale back to a single 5 gram dose for the rest of the days, taken before or aftertraining. On non-training days, take your creatine any time in between meals.

I personally take regular, plain creatine monohydrate.There are a number ofsupplements on the market that claim to take creatine supplementation to the nextlevel. My suggestion is to try regular creatine the first time through so you have abasis to compare to.

I buy my creatine in bulk from this company. It's cost-effective and works.

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5. Vitamin D3Vitamin D isn't going to directly help you build muscle...I'll tell you that right up front.But what it WILL do is help keep you from getting sick while you're accumulatingvolume and moving towards overtraining.

When you hit that level of overtraining, your body becomes rundown and moresusceptible to illness. Your immunity is lower and we've got to take that into account.The last thing you want to happen is to get halfway through the program then getsick right when you're about to hit the most productive phase of the program.

You can get Vitamin D through sun exposure on your skin but most people simplydon't get enough through this and many people are critically deficient. Sunscreenwill prevent the factors in your skin that create Vitamin D and if you shower or bathewithin 24 hours of sun exposure, it washes off the those factors as well.

Getting Vitamin D via dairy products is ok, but that form is not well absorbed, whichis why the recommendation for supplemental D3.

When To Take It:

Vitamin D3 is the most bioavailable form of Vitamin D and can be taken any timethroughout the day. Take at least 1000 IU's - there have been no documentedtoxicity cases at this range and recommendations from health professionals can be2000 to 4000 IU's a day, depending on body levels. Starting with 1000 IU's shouldbe fine.

This is the Vitamin D3 supplement I recommend.

It's taken in liquid form and it's combined with Vitamin K2, which is critical for properabsorption and use of D3 in your body. One bottle will literally last you for months.

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6. Other Vitamins and MineralsI'll tell you right now, there is nothing glamorous about taking minerals and vitamins.You will NEVER see a full-page ad in Muscle & Fitness for the latest calciumsupplement or see Mr. Olympia plugging a B vitamin complex.

But simple, basic nutrients like minerals and vitamins are absolutely CRITICAL forEVERYBODY who trains with weights.

I'm going to give you a few of the major ones you need to be aware of and be sureyou're getting enough of. A full discussion of all the major minerals and vitamins youneed is well beyond on the scope of this book but the ones I'm going to mention canmake a BIG difference in your training and FAST.

You can get pretty much any of these things at any health food store even localdrugstores and grocery stores. I prefer to buy online and eliminate the middleman. Itkeeps prices down quite a lot.

1. Calcium

Calcium makes up the majority of the mineral weight in your body(your bones). It's important to take supplemental calcium - your body simply doesn'tabsorb it well from most foods. You may drink a lot of milk, but not much of thatcalcium is actually getting absorbed by your body.

Ideally, you should take in about 1000 mg to 1500 mg of calcium per day. This willsupport bone health and a host of other processes that calcium is required for(including blood clotting, nerve function and muscle contraction). Without enoughcalcium, you will be compromising your long-term health. If you don't provideenough in your diet, your body will pull it out of your bones to get it.

Calcium excretion is actually INCREASED when you're eating a high-protein diet,making it doubly important for those looking to increase muscle mass to get plenty ofcalcium.

Vitamin D is required for optimal calcium absorption, so look for that in any calciumsupplements you purchase. Be sure that you don't go above 2000 mg per day incalcium supplementation. Also, calcium intake should be be balanced withmagnesium intake (I'll talk more on this below). The ratio should be 2 to 1 calcium tomagnesium, which would be 1000 mg calcium to 500 mg magnesium.

The best sources (in terms of absorbability) of supplemental calcium are calciumcitrate and calcium citrate malate. Coral calcium is also purported to be a highlyabsorbable form of calcium. Many calcium products also include magnesium inthem.

You can purchase calcium citrate online here.

You can also make your own calcium supplement out of egg shells (this is what Ido). Here's the method for that (excerpted from MamaNatural.com):

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http://www.fitstep.com/goto/supplements/calcium.htm

https://www.mamanatural.com/how-to-make-eggshell-calcium/

Use up your eggs as you normally would, keeping the shell in the carton tomake your supplementWhen you have your dozen shells, rinse them well in water. Remove anywhites that might be stuck but don’t remove the membranes as these haveextra nutrients.Fill a stock pot with approximately 6 cups of filtered water and bring to a boil.Carefully put your eggshells into water and boil for 10 minutes (this will kill anyharmful pathogens).Rinse then pull the shells out, spreading them on a glass or stainless steelbaking sheet and let dry overnight.In the morning, put the shells in a 200 degree (Fahrenheit) oven for about 10minutes to completely dry them out.Once completed, put a few shells into a coffee grinder or small blender and runit until they are pulverized into a granular form. Continue until all of your shellsare powder.Store in a tightly sealed Mason jar or other sealed container away from heat ormoisture.

I've done this procedure many times and it works very well. I still take this form ofcalcium myself. I recommend taking one teaspoon full at a time (with or withoutfood).

Here's what the final product looks like.

When taking it, you can mix it in water, juice, or any other beverage. I mix mine inwith my morning chia seeds as I find the consistency of the soaked chia seeds helpsbind the pulverized shells and they go down easier.

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2. Magnesium

Magnesium is one THE most important minerals in the body. It is essential for morethan 300 metabolic processes in your body yet is often missing completely from bothfood and supplementation regimens.

While true magnesium deficiency is rare, you can benefit greatly from getting optimallevels of it. Magnesium is critical for cellular energy production as well as thestructure of your body (bones especially) and the healing process.

Bottom line, if you're not getting enough magnesium, your strength will suffer. Whenyou start getting optimal levels, you will probably notice a strength increase fairlyrapidly.

Magnesium intake should ideally be balanced with calcium intake (the 2 to 1 ratio Imentioned above). The range of 300 to 400 mg per day is considered a minimumintake for healthy adults (depending on bodyweight). You can take an additional 300to 400 mg per day supplemental.

Don't take magnesium at the same time you take calcium. These minerals areabsorbed via the same pathway and will compete with each other for absorption. Irecommend taking calcium earlier in the day, as it's an "excitatory" mineral, andmagnesium later in the day, as it's a "relaxing" mineral.

This is the best magnesium supplement that I've found (liquid). The particle size ismuch smaller than standard magnesium supplements so it gets absorbed morereadily and completely, with very little chance of digestive disruption.

This is the single best magnesium supplement I've ever found.

I also like Magnesium Citrate and use it regularly as well.

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http://www.fitstep.com/goto/supplements/magnesium-remag.htm

http://www.fitstep.com/goto/supplements/magnesium-remag.htm

http://www.fitstep.com/goto/supplements/magnesium-citrate.htm

3. Zinc

Zinc is another critical mineral in the body that, like magnesium, is required for manyof the chemical reactions and processes in your body. Zinc acts as a catalyst inmany of these reactions.

Zinc also plays a critical role in the structure of proteins and cell membranes as wellas being important for immune system function and anabolic hormone production(e.g. testosterone).

Most multivitamins have some level of zinc in them but you may benefit from takinga 25 mg to 50 mg zinc supplement on it's own.

DO NOT go above 150 mg per day for more than a few days. Zinc is one mineralwhere it is possible to get adverse reactions at a relatively low dose. More is NOTbetter in this case.

I recommend taking it just before bed along with magnesium. This will help improveyour sleep and support hormone production.

I use Zinc Glycinate, available here.

Pre, Peri and Post-Workout Nutrition

1. Pre-Workout NutritionHow you perform in your training sessions is going to be determined a fair bit bywhat you eat in the time leading up to it. In general, if you're taking in plenty ofprotein and good quality calories, you'll perform just fine.

How about RIGHT BEFORE your training sessions, though? What should you eat(or should you eat at all) before you train in order to perform at your best during theworkout?

A study done on this exact question has shown that taking in a combination ofsimple carbs and protein in a ratio of approximately 5 to 1 (carbs to essential aminoacids) immediately before exercise can shift the body from catabolism (musclebreakdown) during a workout to anabolism (muscle-building).

The study was done using a fairly small dose - 35 grams of sucrose and 6 grams of

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essential amino acids (aminos that your body must take in because it can'tmanufacture them itself...6 grams works out to about 10 grams of a "complete"protein source like whey) and the results actually showed a greater positive effect onmuscle anabolism than the same formula taken AFTER training.

This shows us that pre-workout nutrition is definitely importantstuff.

What I would recommend would be a half scoop of vanilla whey protein (which isgenerally about 20 grams of protein, so a half scoop would be 10 grams) mixed withabout 35 grams of a sugary drink mix.

If you prefer a pre-made formula, this is the one I've used and recommend.

Ironically enough, taking in TOO MUCH protein in pre-and post workout shakes canactually set you back by actually reducing insulin secretion by causing the insulin-antagonist hormone glucagon to be secreted.

So don't overload on protein either before or after - it's the insulin release along withthe presence of a decent amount of protein that will do the trick for you.

Branched-Chain Amino Acids can be an excellent choice for your pre-and postworkout supplementation, especially Leucine. Research has also shown that justtaking BCAA's gives you comparable anabolic effects to complete proteins.

And if you're not wanting to use supplements, even something as simple as a glassof chocolate milk will get the job done (as long as you're not lactose intolerant, ofcourse).

Now here's the "common sense" part...if you find you do better when you don't takein anything before training, no problem. It's not going to totally make or break yourresults if you don't take in a pre-workout supplement.

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http://www.fitstep.com/goto/jaylabpro/workout.htm

2. Peri-Workout NutritionPeri-workout nutrition, in this case, means what you take in DURING your workout.Sipping a similar drink to what you took in pre-workout can continue to help fuel themuscles while training.

Personally, I prefer to just drink water while training. If you're taking in a pre-workoutsupplement, you'll have your bases well covered so you don't necessarily need totake in anything during your workout.

3. Post-Workout NutritionWhen you exercise, your body burns fats and carbohydrates for energy and breaksdown your muscle tissue. Immediately after a workout, the body has an enhancedability to utilize nutrients such as glucose and protein in order to rebuild and recoverfrom your exercise.

What this essentially means is that your body is turbocharged and ready to grow.This period lasts for approximately four hours after a workout, hence the name"Four-Hour Window of Opportunity."

Taking in nutrients immediately after training helps you to recover faster and feelbetter after a workout. This can help you gain muscle faster.

What happens if you don't eat immediately following a workout? It's not the end ofthe world, but it is definitely better if you DO.

Stress hormones in the body (primarily cortisol) are produced because working outis a stress on the body. It's a catabolic hormone, which means it breaks downmuscle tissue. How do you control the effects of cortisol? You eat as soon as youcan.

What should you eat after a workout to maximize your results? Both protein andcarbohydrates are important for fast recovery.

Protein

Immediately following a workout (within a few minutes of completion) take in someprotein. The easiest and best way to do this is in the form of a protein powder (wheyis an excellent choice and is digested quickly), though an easy-to-digest foodsource, such as eggs, will do if you don't have any supplement options.

Taking protein gives your body something to start the recovery process with. Try toget at least 20 to 40 grams of protein in as soon as you can after you're donetraining.

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Carbohydrates

I've actually changed my thoughts on taking in carbs immediately post-workout. Iused to recommend taking in a substantial amount of simple sugars to start thereplenishment of glycogen.

I don't think that's the best course of action anymore.

I recommend just taking in protein ONLY in the immediate post-workout period (upto about an hour).

Simple sugars are directly antagonistic to both Growth Hormone and testosterone.By taking in simple sugars, there is the potential to reduce post-workout levels ofthese two important hormones.

Since we're not doing endurance training, glycogen levels are unlikely to besignificantly reduced enough to require immediate refilling.

That being said, if you feel better taking in simple carbs and want to do it, go for it.

Fats

It is important to minimize your fat intake following your workouts. Post-workout fatintake has been shown decrease circulating Growth Hormone levels to HALF[Reference #10]. Naturally, this is not something we want to happen.

Post-Workout Meal

About one hour or so after your workout, take in a high quality source of protein anda good supply of complex carbohydrates. At this time, the body has settled downfrom the stress of the workout and is ready to start the rebuilding process.

If you're looking to get as much from your workouts as you possibly can, you cansee that post-workout nutrition is critical.

By supplying an ample amount of raw materials right after you're done, you will bepreventing the body from breaking itself down in order to recover. This means moreresults from the effort you put into your workouts

Do You Count Post-Workout Supplements in Your DailyCalories?

Yes. They're going into your body, so they count as calories.

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Eating Clean or Not Eating Clean?

This is one of the big questions people have about eating for muscle growth...shouldI eat clean and try and get enough calories from healthy foods or should I eat some"junk" foods in order to get more easy calories in.

The definition of eating "clean" is basically sticking with unprocessed, natural-statefoods that are relatively low in fat. For example, clean would be chicken breast andbrown rice with salad. "Not clean" would be along the lines of hamburgers, pizza,bacon, French fries and other foods that are processed to varying degrees.

And the answer to the question of eating clean or not is...it depends.

1. Are you able to get enough calories and protein eatingclean?

If you ARE, then you'll have no problem gaining muscle on a clean diet. In myexperience, I've found some people seem to actually thrive on the occasional "junk"food thrown in because of the influx of fats, carbs and other nutrients (and yep,grease counts as a nutrient...not a good one, but it is a fat, nevertheless!)

Plus, one of the nice things about being on a weight-gain diet is you do have theability to be a bit more "free" with your eating, which makes social get-togetherseasier to manage (easier than having everybody look at you strange when you ordera boiled chicken breast at a restaurant, anyway!). I don't look at it as a license to gonuts, but having a little more leeway in your eating can be a good thing.

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2. Are you very concerned about gaining some extra fatwith your muscle?

If you ARE very concerned about adding extra fat, then the choice is clear: eat cleanas much as possible and do your best to get enough calories. Increase your goodfats, such as olive oil, in order to add calories to your diet. Get plenty of lean proteinand don't be afraid of egg yolks (they're actually really quite good for you).

The Common-Sense Solution:

My philosophy is one that includes BOTH.

Eat the majority of your meals "clean," especially when you're at home and caneasily control what you eat. When you do eat "not clean" meals, it's best to do sopurposefully rather than by accident and have those as a post-workout meal so yourbody has the best chance of making use of all the extra calories and fat, etc. ratherthan storing it.

Bottom line is, try and eat the majority of your meals clean, but if you need the extracalories, sometimes a big pizza is just what the doctor ordered. Just don't make ahabit of it.

A Note About Alcohol Use:

Alcohol use should be eliminated or greatly minimized while you are on the TwoBlock Mass program. Alcohol is known for it's detrimental effects on both fat-burningand muscle-building hormones and it's use can severely hamper your results. Saveyour alcohol use for when you're not on the program, if you want the best resultspossible on the program.

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References andSuggested Reading

1. Impact of acute exercise intensity on pulsatilegrowth hormone release in men.

J Appl Physiol. 1999 Aug;87(2):498-504. Pritzlaff CJ, Wideman L, Weltman JY, Abbott RD, Gutgesell ME, HartmanML, Veldhuis JD, Weltman A.

2. Hormonal responses of multiset versus single-setheavy-resistance exercise protocols.

Can J Appl Physiol. 1997 Jun;22(3):244-55. Gotshalk LA, Loebel CC, Nindl BC, Putukian M, Sebastianelli WJ, NewtonRU, Hakkinen K, Kraemer WJ.

3. Acute effects of high fat and high glucose meals onthe growth hormone response to exercise.

J Clin Endocrinol Metab. 1993 Jun;76(6):1418-22. Cappon JP, Ipp E, Brasel JA, Cooper DM.

4. Growth hormone responses during intermittentweight lifting exercise in men.

Eur J Appl Physiol Occup Physiol. 1984;53(1):31-4. Vanhelder WP, Radomski MW, Goode RC.

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5. Rapid carbohydrate loading after a short bout ofnear maximal-intensity exercise.

Med Sci Sports Exerc. 2002 Jun;34(6):980-6. Fairchild TJ, Fletcher S, Steele P, Goodman C, Dawson B, Fournier PA.

6. Timing Of Amino Acid-Carbohydrate Ingestion AltersAnabolic Response Of Muscle To ResistanceExercise.

American Journal Of Physiology & Endocrinology Metabolism, 281:E197-E206, 2001Tipton KD, Rasmussen BB, Miller SL, et al.

7. A carbohydrate loading regimen improves highintensity, short duration exercise performance.

Int J Sport Nutr. 1995 Jun;5(2):110-6. Pizza FX, Flynn MG, Duscha BD, Holden J, Kubitz ER.

8. Adaptations to short-term high-fat diet persistduring exercise despite high carbohydrateavailability.

Med Sci Sports Exerc. 2002 Jan;34(1):83-91.Burke LM, Hawley JA, Angus DJ, Cox GR, Clark SA, Cummings NK,Desbrow B, Hargreaves M.

9. The effects of protein and amino acidsupplementation on performance and trainingadaptations during ten weeks of resistance training.

J Strength Cond Res. 2006 Aug;20(3):643-53.Kerksick CM, Rasmussen CJ, Lancaster SL, Magu B, Smith P, Melton C,Greenwood M, Almada AL, Earnest CP, Kreider RB.

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http://www.ncbi.nlm.nih.gov/pubmed/11782652








10. Effects of dietary leucine supplementation onexercise performance.

Eur J Appl Physiol. 2006 Aug;97(6):664-72. Epub 2005 Oct 29.Crowe MJ, Weatherson JN, Bowden BF.

11. Leucine supplementation and intensive training.Literature Review

Sports Med. 1999 Jun;27(6):347-58.Mero A.

12. Regional changes in capillary supply in skeletalmuscle of high-intensity endurance-trained rats.

J Appl Physiol. 1996 Aug;81(2):619-26.Gute D, Fraga C, Laughlin MH, Amann JF.

13. Growth hormone stimulates the collagen synthesisin human tendon and skeletal muscle withoutaffecting myofibrillar protein synthesis.

J Physiol. 2010 Jan 15;588(Pt 2):341-51. Epub 2009 Nov 23.Doessing S, Heinemeier KM, Holm L, Mackey AL, Schjerling P, Rennie M,Smith K, Reitelseder S, Kappelgaard AM, Rasmussen MH, Flyvbjerg A, KjaerM.

14. From mechanical loading to collagen synthesis,structural changes and function in human tendon.

Scand J Med Sci Sports. 2009 Aug;19(4):500-10.Kjaer M, Langberg H, Heinemeier K, Bayer ML, Hansen M, Holm L, DoessingS, Kongsgaard M, Krogsgaard MR, Magnusson SP.

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Suggested Reading

1. Dual Factor Training: How To Use Training Theory ToReach Your Physique & Performance Goals.

By Matt Reynolds

2. How to Benefit From Planned Overtraining

By Kelly Baggett

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http://www.bodybuilding.com/fun/kelly16.htm

http://www.bodybuilding.com/fun/kelly16.htm

Two Block Mass Workouts

Accumulation

1. Time-Volume TrainingDay 1Day 2Day 4Day 5

2. Cluster TrainingDay 1Day 2Day 4Day 5

Day 8Day 9Day 11Day 12


3. Rest-Pause TrainingDay 1Day 2Day 4Day 5



4. Very High FrequencyTraining

Day 1Day 2Day 3Day 4Day 5Day 6



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Intensification

1. Low-Rep StrengthDay 1Day 2Day 4Day 5

2. Single-Rep ClusterTraining


3. Triple Add SetsDay 1Day 2Day 4Day 5

4. Compound ExerciseOverload Training

Day 1Day 3Day 5

Deload WeekDay 3Day 5

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Two Block Mass - AcccumulationTime/Volume Training - Day 1

Bodypart Exercise Time RepsPer Set Notes

BackDeadlifts, Chin-Ups,

Barbell Rows or One-Arm Dumbbell Rows

15min 3 Deadlifts are the preferred exercise here since they

involve the most muscle mass.

Chest Barbell Bench Press orDumbbell Bench Press

15min 3

Barbells are easier to work with - all you have to do is re-rack the weight after each set. With dumbbells, you haveto set them down then pull them right back up intoposition again. It can be done but it'll drain you a bit more.

Biceps Barbell, Preacher orDumbbell Curls

7.5min 3 Any of theses exercises is fine here.

Triceps

Dips (weighted),Decline or Flat Close

Grip Bench Press,Lying Tricep Extensions

7.5min 3

I prefer to use Decline Close Grip Bench Press orWeighted Dips for this session in order to maximize theweight load on the triceps.

General Comments:

You will be using the Time/Volume Training style today. You will be doing 3 rep sets for a designed timeperiod. Select a weight you could normally get about 10 reps with.Stay strict with your 10 seconds in between mini-sets when you start. When you can no longer get 3 reps,increase rest to 20 seconds...then 30 seconds...then 40 seconds, as needed.Do not push to failure on any sets.If you can make it past 1/3 of the time without having to go to 20 seconds rest, then you'll increase theweight on that exercise in the next workout.

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Thighs Barbell Front Squats orDumbbell Split Squats

15min 3

The best exercise to use here is the Front Squat,especially if you did deadlifts on the previous day. Ifyou're using split squats, take your rest period inbetween legs, e.g. left then 10 sec rest, right then 10sec rest, etc.

Shoulders Seated Dumbbell Pressor Barbell Military Press

7.5min 3

The Barbell Press will generally be easier to manageas you won't have to get the dumbbells up into positionon every set. Dumbbells still work just fine, though (usea Preacher Curl bench facing backwards, if you haveone).

Hamstrings Stiff-Legged Deadliftsor Leg Curls

7.5min 3

SLDLs are the preferred exercise here. Leg curls areok, but the deadlifts will hit a lot more muscle mass andreally challenge you.

CalvesStanding, Seated,

Donkey or Leg PressCalf Raises

7.5min 5

Any calf exercise will work equally as well here. The legpress calf raise will be the easiest to get into position.We're aiming for 5 rep sets for calves, since theygenerally respond better to a bit higher rep ranges.

General Comments:


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15min 3

If you used deadifts on Day 1 of T/V training, choose adifferent back exercise here, e.g. rows orchins/pulldowns.

ChestIncline Barbell Bench

Press or DumbbellBench Press

15min 3 If you did flat bench on Day 1, use an incline version

here.

Biceps Barbell, Preacher orDumbbell Curls

7.5min 3 Any of theses exercises is fine here.

Triceps

Dips (weighted),Decline or Flat Close

Grip Bench Press,Lying Tricep Extensions

7.5min 3

I prefer to use Decline Close Grip Bench Press orWeighted Dips for this session in order to maximize theweight load on the triceps. Use a different exercise thanyou did on Day 1

General Comments:


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Thighs Barbell Squats orDumbbell Split Squats

15min 3

The best exercise to use here is the Barbell Squat - it'llinvolve the most muscle mass and really push youhard.

Shoulders

Seated DumbbellPress, Barbell MilitaryPress, or Hang Clean

and Press

7.5min 3

The Hang Clean and Press is a good one to use here,if you've used it before. It'll hit the traps as well as theshoulders.

HamstringsStiff-Legged Deadlifts,

Leg Curls or GoodMornings

7.5min 3

If you used SLDL's on Day 2, go with Leg Curls here. Ifyou're advanced and comfortable with the exercise,you can also try Good Mornings.

CalvesStanding, Seated,

Donkey or Leg PressCalf Raises

7.5min 5

Any calf exercise will work equally as well here. The legpress calf raise will be the easiest to get into position.We're aiming for 5 rep sets for calves, since theygenerally respond better to a bit higher rep ranges.

General Comments:

You will be using the Time/Volume Training style today. You will be doing 3 rep sets for a designed timeperiod. Select a weight you could normally get about 10 reps with.Stay strict with your 10 seconds in between mini-sets when you start. When you can no longer get 3 reps,increase rest to 20 seconds...then 30 seconds...then 40 seconds.Do not push to failure on any sets.If you can make it past 1/3 of the time without having to go to 20 seconds rest, then you'll increase theweight on that exercise in the next workout.Since you're doing abs as part of the Time/Volume Training, no need to include them in the Core Combo

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Two Block Mass - AcccumulationCluster Training - Day 1

Bodypart Exercise RoundsSets

xReps

Notes

BackBent-Over Barbell

Rows, Seated CableRows or Deadlifts

2 4 x 3

When doing barbell rows, don't dip your upper bodydown to meet the bar. With cable rows, don't stretchforward by bending at the lower back - stretch forward byletting your shoulders pull forward. I prefer to savedeadlifts for the Pyramid Cluster Training, but you can dothem here instead, if you like.

Chest Flat Barbell orDumbbell Presses 2 4 x 3 Try to consciously squeeze your pecs as you press. Keep

your feet planted firmly on the floor.

Biceps Barbell Curls orDumbbell Curls 1 4 x 3 Use a controlled movement. The biceps won't grow if you

swing the weight up without putting tension on them.

TricepsBar Dips, Lying TricepExtensions or CloseGrip Bench Press

1 4 x 3Add weight to the bar dip if you need to. With extensions,keep your upper arms tilted slightly back to keep tensionon the triceps throughout the movement.

General Comments:

You will be using the Cluster Training training style today. This week, each Cluster set consists of 4 mini-sets of 3 reps with 10 seconds rest in between.Take 2 minutes rest in between each Cluster set.Stay strict with your 10 seconds in between mini-sets. If you need to, get someone to count it for you tokeep you on track.Select a weight you can normally perform about 8 reps with for your Cluster Training for today.

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xReps

Notes

Thighs/Quads Squats, Lunges orLeg Press 2 4 x 3

Squats are preferable for Cluster Training on this day(if you didn't use deadlifts the day before). Lunges orLeg Press will also work, though.

ShouldersMilitary Press orSeated Dumbbell

Presses1 4 x 3

When doing dumbbell presses, tilt the dumbbellsdown slightly as if if pouring water on your head. Thiskeeps the tension on the delts far better.

Hamstrings Stiff Legged Deadliftsor Leg Curls 1 4 x 3

I prefer to set the weight back down on the floorbetween each rep, just like with regular deadlifts. It'llallow you to reset your lower back position on eachrep and reduce back issues.

Calves Standing or SeatedCalf Raises 1 4 x 3

Be sure to take the tension completely off the calvesin between mini-sets by removing your feet from themachine. The 10 second rest is there to flush wasteproducts out - if you still keep even a little tension on,the waste products won't get flushed.

Traps Barbell or DumbbellShrugs 1 4 x 3

When doing shrugs, use an explosive movement outof the bottom. They're fast-twitch fibers that thrive onthat. Then hold the contraction at the top for 3-4seconds to get the time under tension.

General Comments:

You will be using the Cluster Training style today. This week, each Cluster set consists of 4 mini-sets of 3reps with 10 seconds rest in between.Take 2 minutes rest in between each Cluster set.Stay strict with your 10 seconds in between mini-sets. If you need to, get someone to count it for you tokeep you on track.Select a weight you can normally perform about 8 reps with for your Cluster Training for today.

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Two Block Mass - AcccumulationPyramid Cluster Training - Day 4

Bodypart Exercise Rounds RepScheme Notes

Back Deadlifts, WeightedChins, or Pulldowns 2 1,2,3,2,1 Deadlifts are the preferred exercise for this day. They'll

hit the most muscle mass.

Chest Flat Barbell orDumbbell Presses 2 1,2,3,2,1

Use whichever version of the bench press you DIDN'Tuse on the first day, e.g. if you did barbell presses onDay 1, then do dumbbell presses today.

Biceps Barbell Curls orDumbbell Curls 1 1,2,3,2,1 Again, use whichever version of the curl you DIDN'T

use on the first day.


1 1,2,3,2,1Add weight to the bar dip if you need to. Withextensions, keep your upper arms tilted slightly back tokeep tension on the triceps throughout the movement.

General Comments:

You will be using the Pyramid Cluster Training training style today. This session, you will be ramping upand then down the reps on each set, 1 rep, 2 reps, 3 reps, 2 reps, 1 rep, with 10 seconds rest in between.Take 2 minutes rest in between each Cluster set.Stay strict with your 10 seconds in between mini-sets. If you need to, get someone to count it for you tokeep you on track.Select a weight you can normally perform 5 reps with for your Cluster Training for today.

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Thighs/QuadsFront Squats, Split

Squats, Leg Press, orBack Squats

2 1,2,3,2,1

If you used Squats on Day 2 and did Deadlifts onDay 4, go with a different leg exercise than backsquats here. Front Squats are an excellent option -they're well-suited to this lower-rep training.

Shoulders

Hang Clean andPress, Military Pressor Seated Dumbbell

Presses

1 1,2,3,2,1

This is a good day to do Clean and Press, if youwant some explosive work. They'll hit the trapsstrongly, too. Shoulders are worked after thighshere in case you decide to do Front Squats.

Hamstrings

Stiff LeggedDeadlifts,


1 1,2,3,2,1

To increase the stretch on the hams, set two 25-lbplates on the ground in front of the bar and putyour forefeet area on them so you have a stretchin your calves. Only do Good Mornings if you'recomfortable with the exercise.

Calves Standing, Donkey orSeated Calf Raises 1 1,2,3,2,1

Take the tension off the calves in between mini-sets by removing your feet from the machine. The10 second rest is there to flush waste products out.Use an exercise you didn't use last time.

Traps Barbell or DumbbellShrugs 1 1,2,3,2,1

When doing shrugs, use an explosive movementout of the bottom. They're fast-twitch fibers thatthrive on that.

General Comments:

You will be using the Pyramid Cluster Training training style today. This session, you will be ramping upand then down the reps on each set, 1 rep, 2 reps, 3 reps, 2 reps, 1 rep, with 10 seconds rest in between.Start with a a weight you can normally perform 5 repsTake 2 minutes rest in between each Cluster set. Stay strict with your 10 seconds in between mini-sets.

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xReps

Notes



3 5 x 3








General Comments:

You will be using the Cluster Training training style today. This week, each Cluster set consists of 5 mini-sets of 3 reps with 10 seconds rest in between.Take 90 seconds rest in between each Cluster set.Stay strict with your 10 seconds in between mini-sets. If you need to, get someone to count it for you tokeep you on track.Select a weight you can normally perform about 8 reps with for your Cluster Training for today.

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xReps

Notes




Presses1 5 x 3








General Comments:

You will be using the Cluster Training style today. This week, each Cluster set consists of 5 mini-sets of 3reps with 10 seconds rest in between.Take 90 seconds rest in between each Cluster set. Select a weight you can normally perform about 8 repsStay strict with your 10 seconds in between mini-sets.

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General Comments:

You will be using the Pyramid Cluster Training training style today. This session, you will be ramping upand then down the reps on each set, 1 rep, 2 reps, 3 reps, 2 reps, 1 rep, with 10 seconds rest in between.Take 90 seconds rest in between each Cluster set.Stay strict with your 10 seconds in between mini-sets. If you need to, get someone to count it for you tokeep you on track.Select a weight you can normally perform 5 reps with for your Cluster Training for today

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3 1,2,3,2,1


Shoulders


Presses

1 1,2,3,2,1


Hamstrings



1 1,2,3,2,1






General Comments:

You will be using the Pyramid Cluster Training training style today. This session, you will be ramping upand then down the reps on each set, 1 rep, 2 reps, 3 reps, 2 reps, 1 rep, with 10 seconds rest in between.Take 90 seconds rest in between each Cluster set.Stay strict with your 10 seconds in between mini-sets. If you need to, get someone to count it for you tokeep you on track.Select a weight you can normally perform 5 reps with for your Cluster Training for today

100



xReps

Notes



3 6 x 3








General Comments:

You will be using the Cluster Training training style today. This week, each Cluster set consists of 6 mini-sets of 3 reps with 10 seconds rest in between.Take 1 minute rest in between each Cluster set.Stay strict with your 10 seconds in between mini-sets. If you need to, get someone to count it for you tokeep you on track.Select a weight you can normally perform about 9-10 reps with for your Cluster Training for today.

101



xReps

Notes




Presses2 6 x 3








General Comments:

You will be using the Cluster Training style today. This week, each Cluster set consists of 6 mini-sets of 3reps with 10 seconds rest in between.Take 1 minute rest in between each Cluster set.Stay strict with your 10 seconds in between mini-sets. If you need to, get someone to count it for you tokeep you on track.Select a weight you can normally perform about 9-10 reps with for your Cluster Training for today.

102











General Comments:

You will be using the Pyramid Cluster Training training style today. This session, you will be ramping upand then down the reps on each set, 1 rep, 2 reps, 3 reps, 2 reps, 1 rep, with 10 seconds rest in between.Take 1 minute rest in between each Cluster set.Stay strict with your 10 seconds in between mini-sets. If you need to, get someone to count it for you tokeep you on track.Select a weight you can normally perform 5-6 reps with for your Cluster Training for today

103





3 1,2,3,2,1


Shoulders


Presses

2 1,2,3,2,1


Hamstrings



2 1,2,3,2,1






General Comments:

You will be using the Pyramid Cluster Training training style today. This session, you will be ramping upand then down the reps on each set, 1 rep, 2 reps, 3 reps, 2 reps, 1 rep, with 10 seconds rest in between.Take 1 minute rest in between each Cluster set. Select a weight you can normally perform 5-6 repsStay strict with your 10 seconds in between mini-sets.

104

Two Block Mass - AcccumulationRest-Pause Training - Day 1

Bodypart Exercise Sets Reps Notes



2 10-x-x Deadlifts are the preferred exercise here since theyinvolve the most muscle mass.

Chest Barbell Bench Press orDumbbell Bench Press 2 10-x-x

When doing barbell bench, be sure you don't flare yourelbows out wide to the side at the bottom. Keep themtucked in towards your body a bit to save your shoulders.

Biceps Barbell, Preacher orDumbbell Curls 1 10-x-x Any of these exercises is fine here. You're just doing one

rest-pause set so make it count.

Calves Standing, Donkey orSeated Calf Raises 1 10-x-x

When doing calf raises, hold the stretch at the bottom andthe contraction at the top for a few seconds each, tomaxmize the tension on the calves.

General Comments:

You will be using the Rest-Pause Training style today. Start with 10 reps on your first set, then rest 20seconds, then go back to the same exercise and get as many more reps as you can (this might be about 3to 5 reps - this is the "x" in the Reps section), rest 20 seconds, then get as many more reps as you can(maybe 2 to 3 reps).One time through these three sections is ONE rest-pause set.Take 2 minutes rest between rest-pause sets here.

105



Triceps

Weighted Dips, CloseGrip Bench Press or

Lying TricepExtensions

1 10-x-xDips are the preferred exercise here. Keep your elbowsin close to your body and keep your torso upright inorder to focus the stress on the triceps over the chest.

Thighs Front Squats orDumbbell Split Squats 2 10-x-x

The preferred exercise here is the Front Squat. If youuse DB Split Squats, do 10 reps on one leg, then 10reps on the other, then take 20 sec, then go again.Switch legs that you start with on the next set to keepthings even.

Shoulders Dumbbell ShoulderPress 1 10-x-x

A good technique is to sit backwards in the Preacherbench so that the pad hits you in the mid-back ratherthan using the shoulder press bench with the verticalback. You'll get more back support this way.

Hamstrings Leg Curls or Stiff-Legged Deadlifts 1 10-x-x

Leg Curls are a good option here as we can save theStiff-Legged Deadlifts for the lower-rep day, whichthey're more suited to.

Traps Barbell or DumbbellShrugs 1 10-x-x With barbell shrugs, grip assistance is a good idea so

that you work the traps without grip becoming an issue.

General Comments:

You will be using the Rest-Pause Training style today. Start with 10 reps on your first set, then rest 20seconds, then go back to the same exercise and get as many more reps as you can (this might be about 3to 5 reps - this is the "x" in the Reps section), rest 20 seconds, then get as many more reps as you can(maybe 2 to 3 reps).One time through these three sections is ONE rest-pause set.Take 2 minutes rest between rest-pause sets here

106



ChestIncline/Decline Barbell

Bench Press orDumbbell Bench Press

2 5-x-x If you decide to go with barbell presses, use either Inclineor Decline, to switch it up from the flat bench.

Back

Weighted Chin-Ups,Pulldowns, BarbellRows, One-Arm

Dumbbell Rows orDeadlifts

2 5-x-x If you did Deadlifts on Day 1, go with one of the otherexercises here, and go with Squats tomorrow.





General Comments:

You will be using the Rest-Pause Training style today. Start with 5 reps on your first set, then rest 20seconds, then go back to the same exercise and get as many more reps as you can (this might be about2-3 reps - this is the "x" in the Reps section), rest 20 seconds, then get as many more reps as you can(maybe 1 or 2 reps).One time through these three sections is ONE rest-pause set.Take 2 minutes rest between rest-pause sets here.

107



ShouldersBarbell Hang Cleanand Press or Military

Press1 5-x-x The Hang Clean and Press is a good one here. It's

better suited to lower-rep, explosive training.

TricepsDecline Close Grip

Bench Press orWeighted Dips

1 5-x-xDecline Close Grip Press is great for loading the tricepswith heavy weight. You can also use flat Close GripPress, if you prefer.

Thighs Squats or Leg Press 2 5-x-x

The preferred exercise here is the Squat. Leg Press willwork if you're not physically able to squat, but you'll getmore out of the Barbell Squat as an overall mass-builder.

Hamstrings Stiff-Legged Deadliftsor Leg Curls 1 5-x-x Stiff-Legged Deadlifts are the preferred option here.

They're well-suited to lower-rep, heavier training.



General Comments:

You will be using the Rest-Pause Training style today. Start with 5 reps on your first set, then rest 20seconds, then go back to the same exercise and get as many more reps as you can (this might be about2-3 reps - this is the "x" in the Reps section), rest 20 seconds, then get as many more reps as you can(maybe 1 or 2 reps).One time through these three sections is ONE rest-pause set.Take 2 minutes rest between rest-pause sets here.

108












General Comments:

You will be using the Rest-Pause Training style today. Start with 10 reps on your first set, then rest 20seconds, then go back to the same exercise and get as many more reps as you can (this might be about 3to 5 reps - this is the "x" in the Reps section), rest 20 seconds, then get as many more reps as you can(maybe 2 to 3 reps).One time through these three sections is ONE rest-pause set.Take 90 seconds rest between rest-pause sets here.

109



Triceps












General Comments:

You will be using the Rest-Pause Training style today. Start with 10 reps on your first set, then rest 20seconds, then go back to the same exercise and get as many more reps as you can (this might be about 3to 5 reps - this is the "x" in the Reps section), rest 20 seconds, then get as many more reps as you can(maybe 2 to 3 reps).One time through these three sections is ONE rest-pause set.Take 90 seconds rest between rest-pause sets here.

110






Back








General Comments:

You will be using the Rest-Pause Training style today. Start with 5 reps on your first set, then rest 20seconds, then go back to the same exercise and get as many more reps as you can (this might be about2-3 reps - this is the "x" in the Reps section), rest 20 seconds, then get as many more reps as you can(maybe 1 or 2 reps).One time through these three sections is ONE rest-pause set.Take 90 seconds rest between rest-pause sets here.

111















General Comments:

You will be using the Rest-Pause Training style today. Start with 5 reps on your first set, then rest 20seconds, then go back to the same exercise and get as many more reps as you can (this might be about2-3 reps - this is the "x" in the Reps section), rest 20 seconds, then get as many more reps as you can(maybe 1 or 2 reps).One time through these three sections is ONE rest-pause set.Take 90 seconds rest between rest-pause sets here.

112












General Comments:

You will be using the Rest-Pause Training style today. Start with 10 reps on your first set, then rest 20seconds, then go back to the same exercise and get as many more reps as you can (this might be about 3to 5 reps - this is the "x" in the Reps section), rest 20 seconds, then get as many more reps as you can(maybe 2 to 3 reps).One time through these three sections is ONE rest-pause set.Take 1 minute rest between rest-pause sets here.

113



Triceps












General Comments:

You will be using the Rest-Pause Training style today. Start with 10 reps on your first set, then rest 20seconds, then go back to the same exercise and get as many more reps as you can (this might be about 3to 5 reps - this is the "x" in the Reps section), rest 20 seconds, then get as many more reps as you can(maybe 2 to 3 reps).One time through these three sections is ONE rest-pause set.Take 1 minute rest between rest-pause sets here.

114






Back








General Comments:

You will be using the Rest-Pause Training style today. Start with 5 reps on your first set, then rest 20seconds, then go back to the same exercise and get as many more reps as you can (this might be about2-3 reps - this is the "x" in the Reps section), rest 20 seconds, then get as many more reps as you can(maybe 1 or 2 reps).One time through these three sections is ONE rest-pause set.Take 1 minute rest between rest-pause sets here.

115















General Comments:

You will be using the Rest-Pause Training style today. Start with 5 reps on your first set, then rest 20seconds, then go back to the same exercise and get as many more reps as you can (this might be about2-3 reps - this is the "x" in the Reps section), rest 20 seconds, then get as many more reps as you can(maybe 1 or 2 reps).One time through these three sections is ONE rest-pause set.Take 1 minute rest between rest-pause sets here.

116

Two Block Mass - AcccumulationVery High Frequency Training - Day 1


Chest Dumbbell BenchPress 2 12-15 You can use flat, incline, decline here

BackDeadlifts, One-ArmDB Rows, Barbell

Rows or Cable Rows2 12-15 If you don't want to do higher-rep deadlifts, the One Arm

DB Row is a good option here.

Thighs Front Squats, BackSquats or Leg Press 2 12-15 If you don't do deadlifts, go with Back Squats. If you DO

use Deadlifts, go with Front Squats or Leg Press.

Shoulders

Dumbbell ShoulderPress or Reverse

Alternating DBShoulder Press

1 12-15

Use tight form and don't be afraid to use a lighter weightthan you think you'll need. With the reverse alt. version,hold one arm at the top, come down then press up withthe other, then hold THAT arm at the top as you comedown and press up with the other.

Hamstrings Stiff-Legged Deadlifts 1 12-15I prefer to start each rep from a dead stop at the bottom ofthe rep so that you can reset into optimal lower backposition before starting.

Biceps Barbell Curls 1 12-15 Keep your shoulders back - don't hunch like vulture as youcurl.

Triceps

Lying TricepExtensions or

Bodyweight TricepExtensions

1 12-15Try to keep your elbows tucked in close rather than lettingthem flare out to the sides, to keep more focused work onthe triceps.

Calves Standing or SeatedCalf Raises 1 12-15 Seated calf raises work better for higher-rep training as the

soleus is primarily slow-twitch muscle fiber.

Traps Barbell or DumbbellShrugs 1 12-15 Use a fast explosive movement out of the bottom. Try and

touch your shoulders to your ears.

General Comments:

You'll be working every single bodypart today, with just a minimal amount of sets.Put solid effort into every set, since you're doing so few sets, but DO NOT push to failure on any of thesets. Since you're working everything so frequently, pushing to failure will fatigue the nervous system toomuch. This training is all about training volume and frequency, not intensity.You can use the same exercises during the course of the week, but it's a good idea to mix things up fromday to day and use a variety of exercises to prevent overuse of the movement patterns, e.g. do flat benchtoday and incline bench the next day.Take 90 seconds rest in between sets.

117



Back Chin-Ups (weighted)or Pulldowns 2 10-12

If you can get more than 12 reps of chins, add weight.When using pulldowns, you can do either wide or closegrip.

Chest Barbell Bench Press 2 10-12 You can use flat, incline or decline bench here.

ThighsFront Squats, Back

Squats, DB SplitSquats

2 10-12Use an exercise that you didn't use on the previous day,e.g. if you did back squats, go with front squats or DB splitsquats here.

Shoulders Barbell Military Press 1 10-12 You can do these seated or standing. The standing versionwill work core stability better.

Hamstrings Leg Curls 1 10-12 Use a powerful, explosive movement out of the bottom ofthe leg curls and lower slowly.

Triceps Dips (weighted) orPushdowns 1 10-12 Dips are the better option here but if you can't do dips,

pushdowns will work just fine, too.

Biceps Dumbbell Curls 1 10-12 This can be any variation of dumbbell curls...standing,hammer, or incline. Don't use concentration curls, though.

Calves Standing or DonkeyCalf Raises 1 10-12 Donkeys will really focus on the stretch on the calves -

hold at the bottom for greatest effect.



General Comments:

You'll be working every single bodypart today, with just a minimal amount of sets.Put solid effort into every set, since you're doing so few sets, but DO NOT push to failure on any of thesets. Since you're working everything so frequently, pushing to failure will fatigue the nervous system toomuch. This training is all about training volume and frequency, not intensity.You can use the same exercises during the course of the week, but it's a good idea to mix things up fromday to day and use a variety of exercises to prevent overuse of the movement patterns, e.g. do flat benchtoday and incline bench the next day.Take 90 seconds rest in between sets

118

Two Block Mass - AcccumulationVery High Frequency Training - In-Set Supersets - Day 3


ThighsSquats and Reverse Lunges

or Front Squats to SissySquats

2 8/8

The Squat to Reverse Lunge is the better optionhere. When doing Front to Sissy Squats, you'llneed to rack the weight on every rep of the FrontSquat.

Chest Dumbbell Bench Press andDumbbell Flyes 2 8/8 You can do these on incline, decline, or flat.

Back Full-Range Pulldowns orBarbell Rows and Deadlifts 2 8/8

The row/deadlift combo will hit the most musclemass. The pulldown one is a good option if you'refeeling not as energetic.

Shoulders

DB Shoulder Press toArnold/W Press or Lateral

Raises and DB Hang Cleanand Press

1 8/8

With the first option, you'll do regular palms-fowardDB shoulder press then a rep of either Arnoldpresses or W presses (palms facing in towardsyour head).

Hamstrings

Stiff-Legged Deadlifts andHanging Dumbbell Leg

Curls/Ankle Weight Leg Curlsor regular superset of SLDLs

and Leg Curls

1 8/8If you can't do either of the db or ankle weight legcurl options, do a straight superset of SLDL's andLeg Curls - 8 reps of each.

Biceps

Barbell Curls and Vertical Pull-Ups in the rack or Reverse

Dumbbell Curls and RegularDumbbell Curls

1 8/8If you can't do a bodyweight pull-up, you can spotyourself by keeping your feet on the ground andusing your legs to assist.

Triceps

Lying Tricep Extensions andClose Grip Bench Press or

Close Grip Push-Ups toBodyweight Tricep Extensions

1 8/8

The free weight option is a bit easier - I like to layon the ground for these rather than on a bench asit's easier to do without a spotter that way. Thebodyweight version is an advanced technique.

CalvesFull-Range Calf Raises orStanding to Bent-Leg Calf

Raises1 8/8

Do full-range calf raises one leg at a time. Thesecond option is done in a regular standing calfraise machine - do one rep straight leg then gointo a half-squat and do a rep of calf raises holdingthat bent-knee position.

TrapsBarbell Shrugs and Hang

Cleans or Barbell/DumbbellShrugs

1 8/8When doing this exercise with just straight setbarbell or dumbbell shrugs, go with a single set of12-15 reps.

General Comments:

The 8/8 means you'll do 8 reps of each exercise, alternating with each rep.When doing bodyparts with more than one set, e.g. chest, back, thighs), rep out on the stronger exerciseonly on the LAST set, not on every set.Take 90 seconds rest in between sets.

119



Chest Dumbbell BenchPress 2 12-15 You can use flat, incline, or decline presses






Shoulders



1 12-15

Use tight form and don't be afraid to use a lighter weightthan you think you'll need. With the reverse alt. version,you'll hold one arm at the top, come down then press upwith the other, then hold THAT arm at the top as you comedown and press up with the other.









General Comments:

You'll be working every single bodypart today, with just a minimal amount of sets.Put solid effort into every set, since you're doing so few sets, but DO NOT push to failure on any of thesets. Since you're working everything so frequently, pushing to failure will fatigue the nervous system toomuch.You can use the same exercises during the course of the week, but it's a good idea to mix things up.Take 90 seconds rest in between sets

120


















General Comments:


121





2 8/8


Chest Dumbbell Bench Press andDumbbell Flyes 2 8/8 You can do these on incline, decline, flat or Swiss

ball



Shoulders



1 8/8


Hamstrings



and Leg Curls


Triceps



1 8/8


Biceps





Raises1 8/8





General Comments:


122



Chest Dumbbell BenchPress 3 10-12 You can use flat, incline, or decline.






Shoulders



1 10-12

Use tight form. With the reverse alt. version, you'll holdone arm at the top, come down then press up with theother, then hold THAT arm at the top as you come downand press up with the other.


Biceps Barbell Curls 1 10-12 Keep your shoulders back - don't hunch like a vulture asyou curl.

Triceps








General Comments:


123


















General Comments:


124





3 6/6


Chest Dumbbell Bench Press andDumbbell Flyes 3 6/6 You can do these on incline, decline, or flat .



Shoulders



1 6/6


Hamstrings



and Leg Curls


Biceps




Triceps



1 6/6



Raises1 6/6




1 6/6When doing this exercise with just straight setbarbell or dumbbell shrugs, go with a single set of12 reps.

General Comments:


125



Chest Dumbbell BenchPress 3 10-12 You can use flat, incline, or decline here.






Shoulders



1 10-12

Use tight form and don't be afraid to use a lighter weightthan you think you'll need in order to get the reps. With thereverse alt. version, you'll hold one arm at the top, comedown then press up with the other, then hold THAT arm atthe top as you come down and press up with the other.









General Comments:


126


















General Comments:


127





3 6/6





Shoulders



1 6/6


Hamstrings



and Leg Curls


Triceps



1 6/6


Biceps





Raises1 6/6





General Comments:


128



Chest Dumbbell BenchPress 3 8-10 You can use flat, incline, or decline here.






Shoulders



2 8-10

Use tight form. With the reverse alt. version, you'll holdone arm at the top, come down then press up with theother, then hold THAT arm at the top as you come downand press up with the other.



Triceps








General Comments:


129



Back Chin-Ups (weighted)or Pulldowns 3 6-8 If you can get more than 8 reps of chins, add weight. When

using pulldowns, you can do either wide or close grip.Chest Barbell Bench Press 3 6-8 You can use flat, incline or decline bench here.













General Comments:


130





3 4/4





Shoulders



2 4/4


Hamstrings



and Leg Curls


Biceps




Triceps



2 4/4



Raises2 4/4





General Comments:


131



Chest Dumbbell BenchPress 3 8-10 You can use flat, incline, or decline.






Shoulders



2 8-10

Use tight form and don't be afraid to use a lighter weightthan you think you'll need in order to get the reps. With thereverse alt. version, you'll hold one arm at the top, comedown then press up with the other, then hold THAT arm atthe top as you come down and press up with the other.









General Comments:


132



Back Chin-Ups (weighted)or Pulldowns 3 6-8 If you can get more than 8 reps of chins, add weight. When

using pulldowns, you can do either wide or close grip.Chest Barbell Bench Press 3 6-8 You can use flat, incline or decline bench here.













General Comments:


133





3 4/4


Chest Dumbbell Bench Press andDumbbell Flyes 3 4/4 You can do these on incline, decline, flat or Swiss

ball



Shoulders



2 4/4


Hamstrings



and Leg Curls


Triceps



2 4/4


Biceps





Raises2 4/4





General Comments:


134

Two Block Mass - IntensificationLow-Rep Strength Training - Day 1


ChestFlat Barbell BenchPress or Dumbbell

Press3 5-3-1

Don't let your elbows flare out as you lower the weight. Besure to keep your shoulder blades tight in behind yourback.

Back Deadlifts 3 5-3-1 Don't let your lower back round over when performingdeadlifts.

Biceps Barbell Curls 3 5-3-1 Keep your knees slightly bent and keep your entire bodytight. A loose body will lead to cheating reps.

Triceps

Close Grip BenchPress (flat ordecline) or

Weighted Dips

3 5-3-1 Decline close grip bench will allow you to load moreweight onto the triceps.

General Comments:

You'll be doing 3 sets for each bodypart...5 reps on the first set, 3 reps on the second set and 1 rep on thethird set. Increase the weight on each set, unless you don't hit the target reps.Take 90 seconds to 2 minutes rest between each set.Don't push to failure on any sets. Always keep the do-or-die rep in you.

135



Thighs Front Squats 3 5-3-1 Front squats will build up your core in addition to hittingthe quads hard.

ShouldersMilitary Press orHang Clean and

Press3 5-3-1 The hang clean and press is a great "power" exercise. It

also hits the traps really well.

Hamstrings Stiff-LeggedDeadlifts 3 5-3-1

I recommend starting each rep from a dead stop at thebottom, which allows you to reset your lower back intooptimal position before lifting.

Calves Standing or SeatedCalf Raises 3 5-3-1 Hold the top and bottom positions of the calf raise for at

least 2 to 3 seconds to maximize the effect.

Traps Barbell or DumbbellShrugs 3 5-3-1 Use a powerful, explosive movement for shrugs.

General Comments:


136



ChestIncline/Decline

Barbell Bench Pressor Dumbbell Press

3 5-3-1

If you used flat barbell bench on the first day, go withIncline or Decline press here, if you still want to usebarbells. You can also use dumbbells for the chest on thisday, too.

Back

Weighted Chin-Ups,One Arm Dumbbell

Rows or BarbellRows

3 5-3-1

Weighted chins or One Arm DB Rows are great for this.Use the DB rows before you do BB rows, if you have achoice. You'll be able to focus more effort onto one side ofthe body at a time and use relatively more weight.

Biceps Dumbbell Curls 3 5-3-1

Do these alternating one arm a time, not both arms at thesame time. It'll keep your form better and allow you tofocus more neural drive onto one arm, making you a bitstronger.

Triceps

Close Grip BenchPress (flat or

decline), WeightedDips or Lying Tricep

Extensions

3 5-3-1

Use whichever exercise you didn't use on Day 1 fortriceps here. Weighted dips are a good option - just becareful of your shoulders and don't bounce at any point inthe movement.

General Comments:


137



Thighs Barbell Squats 3 5-3-1 If you can't do regular squats, use leg presses or dumbbellsplit squats.

Shoulders Seated DumbbellShoulder Presses 3 5-3-1

Use strict form on these - don't overload the weight at theexpense of good form and really feeling the shouldersperform the movement.

Hamstrings Leg Curls or GoodMornings 3 5-3-1

Leg curls will work but if you're comfortable doing GoodMornings, these are an excellent posterior chain exercisethat hit the hamstrings really well.

Calves Standing or SeatedCalf Raises 3 5-3-1

Use whichever exercise you didn't use on Day 2. Hold thetop and bottom positions of the calf raise for at least 2 to 3seconds to maximize the effect.


General Comments:


138

Two Block Mass - IntensificationSingle Rep Cluster Training - Day 1



Press2 (10-

12) x 1

Barbells are much better for performing this style oftraining. You can re-rack on every rep rather than havingto get dumbbells into position on every single rep. Usedumbbells only if you have no other choice.

BackDeadlifts, Barbell

Rows or WeightedChin-Ups

2 (10-12) x 1

When using heavier weights on deadlifts, pull the bendinto the bar first, before trying to lift it off the ground. If youpop it off, the plates will bounce back down. You can alsochoose to save deadlifts for the lower-rep day, if you wish.

Biceps Barbell Curls 1 (10-12) x 1 Keep your knees bent and don't hunch forward.

Triceps


Weighted Dips

1 (10-12) x 1

When doing close grip, set your hands about shoulderwidth apart and keep your elbows tucked in to your sides.

General Comments:

You will be using the Single Rep Cluster Training training style today. This week, each Cluster set consistsof 10-12 mini-sets of 1 rep with 10 seconds rest in between. I've given a range to shoot for rather than aspecific number so that if you hit 10 but have a few more left in you, you can keep going. Keep the do-or-die reps in you, though.Take 2 minutes rest in between each Cluster set.Stay strict with your 10 seconds in between mini-sets. If you need to, get someone to count it for you tokeep you on track.Select a weight you can normally perform about 5-7 "straight-through" reps with for your Cluster Trainingfor today.

139

Two Block Mass - IntensificationSingle Rep Cluster Training - Day 2


Thighs Front Squats, SplitSquats or Leg Press 2 (10-

12) x 1Front squats will build up your core in addition to hittingthe quads hard.

Shoulders Military Press or DBPress 1 (10-

12) x 1

The barbell military press will be a better option thandumbbells as you can just rerack the weight on each rep.Use dumbbells if the barbell press is not a good option.

Hamstrings Stiff-LeggedDeadlifts 1 (10-

12) x 1

Imagine as though you're pawing the ground like acharging bull when you are about to start the exercise, inorder to activate the hamstrings.

Calves Standing or SeatedCalf Raises 1 (10-

12) x 1Hold the top and bottom positions of the calf raise for atleast 2 to 3 seconds to maximize the effect.

Traps Barbell or DumbbellShrugs 1 (10-

12) x 1 Use a powerful, explosive movement for shrugs.

General Comments:

You will be using the Single Rep Cluster Training training style today. This week, each Cluster set consistsof 10-12 mini-sets of 1 rep with 10 seconds rest in between. I've given a range to shoot for rather than aspecific number so that if you hit 10 but have a few more left in you, you can keep going. Keep the do-or-die reps in you, though.Take 2 minutes rest in between each Cluster set.Stay strict with your 10 seconds in between mini-sets. If you need to, get someone to count it for you tokeep you on track.Select a weight you can normally perform about 5-7 "straight-through" reps with for your Cluster Trainingfor today

140

Two Block Mass - IntensificationBottom-Start Single Rep Cluster Training - Day 4


ChestIncline or Decline

Barbell Bench Pressor Dumbbell Press

2 (5-7) x1

Use the version you didn't use on the first day. Barbellswill be a better choice so you don't have to pick up thedumbbells every rep. Using barbells is the only real way todo bottom-start training as well.

Back

Weighted Chin-Ups,One Arm DumbbellRows, Barbell Rows

or Deadlifts

2 (5-7) x1

If you did deadlifts on the first day and will be doing squatsthe next day, use a row or other pulling movement ratherthan deadlifts. The Barbell Row is good to use theBottom-Start technique with. Deadlifts are always bottom-start, so that'll be perfect, if that's your exercise.

Biceps Dumbbell Curls orPreacher Curls 1 (5-7) x

1

When doing dumbbell curls, go one arm at a time in analternating fashion, not both. You'll be able to lift more andwith better form. Preacher Curls work well with theBottom-Start technique.

Triceps

Close Grip BenchPress (flat or

decline), LyingTricep Extensionsor Weighted Dips

1 (5-7) x1

Use the exercise you didn't use on Day 1 for triceps.Decline close grip bench press works extremely well forloading the triceps. You can use the extensions forbottom-start training. Weighted dips can be done bystanding on the floor at the bottom.

General Comments:

If you can, you will be using the Bottom-Start Single Rep Cluster Training training style today, and justfollow the normal single-rep style. Each Cluster set consists of 5-7 mini-sets of 1 rep with 10 seconds restin between. I've given a range to shoot for rather than a specific number so that if you hit 5 but have a fewmore left in you, you can keep going. Keep the do-or-die reps in you.Where possible, start each rep from the BOTTOM of the movement, removing the elastic tension from themuscles, forcing them to take 100% of the load.Take 2 minutes rest in between each Cluster set.Stay strict with your 10 seconds in between mini-sets.Select a weight you can normally perform about 3-4 "straight-through" reps with.

141

Two Block Mass - IntensificationBottom-Start Single Rep Cluster Training - Day 5


Thighs

Barbell Squats,Front Squats, DB

Split Squats or LegPress

2 (5-7) x1

Barbell Back Squats or Front Squats are the best choicehere. Both can be done very effectively with the bottom-start technique. Use the DB exercise or leg press if youcan't do either of those here.

Shoulders

Hang Clean &Press, Military

Press, or SeatedDB Shoulder

Presses

1 (5-7) x1

Military Press (seated or standing) works great withbottom-start training. The Hang Clean and Press worksgreat for low-rep power training like this.

Hamstrings

Stiff-LeggedDeadlifts, GoodMornings or Leg

Curls

1 (5-7) x1

Use SLDLs as bottom-start training off the floor. Leg curlswill work but if you're ok doing Good Mornings, these area good posterior chain exercise that hit the hamstrings.

Calves Standing or SeatedCalf Raises 1 (5-7) x

1

Use whichever exercise you didn't use on Day 2. Hold thetop and bottom positions of the calf raise for at least 2 to 3seconds to maximize the effect. Start each rep from a bigstretch.

Traps Barbell or DumbbellShrugs 1 (5-7) x

1 Use a powerful, explosive movement for shrugs.

General Comments:

If you can, you will be using the Bottom-Start Single Rep Cluster Training training style today, otherwisejust follow the normal single-rep style. Each Cluster set consists of 5-7 mini-sets of 1 rep with 10 secondsrest in between. I've given a range to shoot for rather than a specific number so that if you hit 5 but have afew more left in you, you can keep going. Keep the do-or-die reps in you.Where appropriate, you will start each rep from the BOTTOM of the movement, removing the elastictension from the muscles, forcing them to take 100% of the load.Take 2 minutes rest in between each Cluster set.Stay strict with your 10 seconds in between mini-sets.Select a weight you can normally perform about 3-4 "straight-through" reps with.

142

Two Block Mass - IntensificationTriple Add Sets - Day 1



Press2

20-30+6-81-3

Dumbbells are easier to work with on this training butbarbells are good, too...it just takes time to add platesbetween sets.

Back

Close Grip or WideGrip Pulldowns,

Seated Cable Rowsor Deadlifts

2

20-30+6-81-3

Selectorized machines are very useful for this type oftraining. T-Bar rows will also work well for this. You canalso do with deadlifts - it'll just take a bit of time to addweight to the bar.

BicepsDumbbell Curls,Cable Curls orBarbell Curls

2

20-30+6-81-3

Dumbbell curls are the best choice for this style oftraining. When doing the light sets, start with both arms atthe same time then move to single-arm alternating as youget tired. The next two parts should be done alternatingarms.

Triceps

Pushdowns, Dips,Close Grip Bench

Press (flat ordecline)

2

20-30+6-81-3

Pushdowns work well for this because of the weight stack.Dips can also be effective because you can holddumbbells between your feet to add weight very quicklyand easily to the movement. You'll need to be able to do20+ bodyweight dips to use it, though.

General Comments:

Your first weight should allow around 20-30+ reps. Rest 10 seconds. Increase to a moderate weight anddo 6-8 reps. Rest 10 seconds. Increase to a heavy weight and do 1-3 reps. This hits all the differentmuscle fibers in one shot.Dumbbell and selectorized cable exercises will be good choices for this but barbells can be very useful aswell - just add the plates as quickly as you can and get right back to the exercise.Take 2 minutes rest between each set.You can switch up the exercises that you use the second week through on this style of training.

143

Two Block Mass - IntensificationTriple Add Sets - Day 2


ThighsLeg Press, Squats,Goblet Squats orDB Split Squats

2

20-30+6-81-3

The Leg Press doesn't require stabilization. Squats arealso good - the only hitch is adding barbell plates on eachset. Goblet squats - hold a db vertically in front you withyour hands under the plates.

ShouldersDumbbell Shoulder

Press or MilitaryPress

2

20-30+6-81-3

When doing dumbbell presses, I recommend using thePreacher bench sitting with your back to the pad. It allowsfor better support and positioning in the exercise.

Hamstrings Leg Curls or Stiff-Legged Deadlifts 2

20-30+6-81-3

Leg Curls are the better option here. SLDL's will be toughon the high-rep portion of the training. Definitely doable,though, if you don't have access to a leg curl machine.

Calves Standing or SeatedCalf Raises 1

20-30+6-81-3

In the high-rep portion, do the reps fast, without pausing.When you get to the medium and lower rep portions,that's when you should slow down and get the stretch andthe contraction.

Traps Barbell or DumbbellShrugs 1

20-30+6-81-3

Use a powerful, explosive movement for shrugs.Dumbbells are a good choice here.

General Comments:

Your first weight should allow around 20-30+ reps. Rest 10 seconds. Increase to a moderate weight anddo 6-8 reps. Rest 10 seconds. Increase to a heavy weight and do 1-3 reps. This hits all the differentmuscle fibers in one shot.Dumbbell and cable exercises will be good choices for this - barbells can be very useful as well - just addthe plates as quickly as you can.Take 2 minutes rest between each set.You can switch up the exercises that you use the second week through on this style of training.

144

Two Block Mass - IntensificationLow Rep Strength Training - Day 4



Press3 5-3-1

Don't let your elbows flare out as you lower the weight. Besure to keep your shoulder blades tight in behind yourback.

BackDeadlifts, One Arm

DB Rows orWeighted Chins

3 5-3-1Don't let your lower back round over when performingdeadlifts. If you did Deadlifts in the Triple Add Sets, don'tuse them here.

Biceps Barbell Curls 3 5-3-1 Keep your knees slightly bent and keep your entire bodytight. A loose body will lead to cheating reps.

Triceps


Weighted Dips

3 5-3-1 Decline close grip bench will allow you to load moreweight onto the triceps.

General Comments:

You'll be doing 3 sets for each bodypart...5 reps on the first set, 3 reps on the second set and 1 rep on thethird set. Increase the weight on each set, unless you don't hit the target reps.Take 90 seconds to 2 minutes rest between each set.Don't push to failure on any sets. Always keep the do-or-die rep in you.You can switch up the exercises that you use the second week through on this style of training.

145

Two Block Mass - IntensificationLow Rep Strength Training - Day 5


ThighsBarbell Squats,

Front Squats or LegPress

3 5-3-1If you did Deadlifts the previous day, you can still doBarbell Squats here...you just might find your numbers area bit lower. Front Squats are a good option here as well.

Shoulders

Seated DumbbellShoulder Presses,

Miltary Press orHang Clean and

Press

3 5-3-1Use strict form on these - don't overload the weight at theexpense of good form and really feeling the shouldersperform the movement.

HamstringsStiff-Legged

Deadlifts or GoodMornings

3 5-3-1SLDL'S are perfect here. If you're comfortable doing GoodMornings, these are also an excellent posterior chainexercise that hit the hamstrings well.

Calves Standing, Donkey orSeated Calf Raises 3 5-3-1 Hold the top and bottom positions of the calf raise for at

least 2 to 3 seconds to maximize the effect.


General Comments:

You'll be doing 3 sets for each bodypart...5 reps on the first set, 3 reps on the second set and 1 rep on thethird set. Increase the weight on each set, unless you don't hit the target reps.Take 90 seconds to 2 minutes rest between each set.Don't push to failure on any sets. Always keep the do-or-die rep in you.You can switch up the exercises that you use the second week through on this style of training

146

Two Block Mass - IntensificationCompound Exercise Overload - Squats - Day 1

Exercise Sets x Reps Notes

Squats

Sets of 3 reps for 40minutes - 30 seconds

rest between sets

Start with a weight you can do for 6 reps and do 3 reps with it.Rest 30 seconds then do another set of 3 reps with it. Keep goinguntil you can't do 3 reps. Drop the weight 20 pounds (for squatsand deadlifts - 10 lbs for bench press) then go again with the 3rep sets. Repeat this for 40 minutes.

If you can't keep TIGHT form on ANY rep of any set,REDUCE THE WEIGHT. This is a critical point. Anytechnique errors will be amplified by the high volume of training.

REST 2 MINUTES thendo 1 set of as many repsas you can do with thelast weight you used.

WRITE YOUR STARTING WEIGHT AND ENDING WEIGHT HERE

Start Weight: Time Used For:

End Weight Time Used For:

General Comments:

DO NOT go to failure on ANY of your sets.Stick with 3 reps - your body hits a rep-range groove and will acclimate to it very quickly. Keeps yournervous system efficient.If you're REALLY suffering and can't keep up even with weight changes, take a full minute rest to try andrecover a bit. Then keep going.On the final set (after 40 minutes are up) rest for TWO FULL minutes then get as many reps as you canwith your ending weight.Don't use different variations of the same exercise. It's important to use the EXACT SAME exercise thewhole 40 minutes.Do your best with the 30 second rest - this will increase a bit during weight changes.Keep track of your starting weight and ending weight so you know what to improve on when you hit thisexercise again next week.

147

Two Block Mass - IntensificationCompound Exercise Overload - Bench Press - Day 3


Bench Press

Barbell orDumbell, Flat,

Incline or Decline


rest between sets







General Comments:

DO NOT go to failure on ANY of your sets.Stick with 3 reps - your body hits a rep-range groove and will acclimate to it very quickly. Keeps yournervous system efficient.If you're REALLY suffering and can't keep up even with weight changes, take a full minute rest to try andrecover a bit. Then keep going.On the final set (after 40 minutes are up) rest for TWO FULL minutes then get as many reps as you canwith your ending weight.While you can use whichever form of bench press you like here, don't use different variations of the sameexercise within the workout. It's important to use the EXACT SAME exercise the whole 40 minutes.Do your best with the 30 second rest - this will increase a bit during weight changes.Keep track of your starting weight and ending weight so you know what to improve on when you hit thisexercise again next week.

148

Two Block Mass - IntensificationCompound Exercise Overload - Deadlifts - Day 5


Deadlifts

Straight Bar orTrap Bar


rest between sets







General Comments:

DO NOT go to failure on ANY of your sets.If you have a trap bar, I recommend this variation over the straight bar.Stick with 3 reps - your body hits a rep-range groove and will acclimate to it very quickly. Keeps yournervous system efficient.If you're REALLY suffering and can't keep up even with weight changes, take a full minute rest to try andrecover a bit. Then keep going.On the final set (after 40 minutes are up) rest for TWO FULL minutes then get as many reps as you canwith your ending weight.While you can use whichever form of bench press you like here, don't use different variations of the sameexercise within the workout. It's important to use the EXACT SAME exercise for the whole 40 minutes.Do your best with the 30 second rest - this will increase a bit during weight changes.Keep track of your starting weight and ending weight so you know what to improve on when you hit thisexercise again next week.

149

Two Block Mass - DeloadFun! - Day 3


Yourchoice!

Use whatever exercisesyou like today.

The only guideline here is to not push yourself to themaximum on any of your sets. You can absolutely trainhard, but don't go to failure. We want to still be resting thenervous system in preparation for the Strength Testing onDay 5

General Comments:

Today's training is all about fun...and it's optional, if you're really still trashed from the previous training.You choose from a variety of different exercises and techniques, as long as you don't push yourself to themaximum on any of your sets. This is the time to work on weak points and just try some new stuff.Take whatever rest periods you like...do whatever exercises you like...it's a free day to play in the gym.Aim for no more than 45 minutes of training on this day.

150

Two Block Mass - DeloadOne Rep Max Testing - Day 5

Exercise NotesDeadlifts

Barbell Bench Press Squats or Front Squats

Stiff-Legged Deadlifts Barbell Shoulder Press or Hang

Clean and Press

Barbell Curls

Close Grip Bench Press

General Comments:

This day is all about maxing out. You're going to be doing very few sets here.When you're warming up for the max attempts, DO NOT do a whole bunch of sets or otherwise fatigueyourself. Your warm-up sets should be low-rep with lighter weight, gradually increasing but never pushingto the max until you're ready to really nail it. Your warm-ups should be "feelers" so you get a good idea ofhow much you're going to aim for on your max lift.We'll only be testing a few basic lifts here...the big three are here but you can choose whichever lifts youwant to max out on to gauge your progress. The above exercises are just suggestions. You canalso do these max attempts in any order you like. For example, if you really want to focus on what you cando on bench press, start with that. If deadlift is your focus, start with that.Pick 3 to 5 exercises from the list that you want to test. Don't try and do all of these exercises.

151

Conclusion

That's Two-Block Mass...it's a very simple way to drill down to what makes a muscle-building training program effective. You build up the volume, then you back off on thevolume and increase the weight. Put this simple concept into action, and you will haveno trouble building serious mass!

If you're interested in more innovative trainingprograms like this, check out

Muscle Explosion - 28Days to Maximum Mass

Metabolic Surge - Rapid Fat Loss

152

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