"I Just Want to Get Big...FAST!"
By Lester Maurice
This is the battle cry heard around gyms and on the internet all the
time. Some people just starting out are skinny or feel undersized for
their height. Others are tired of training for definition or doing
aerobics and want to add mass and power that they haven't
necessarily experienced before.
There is always a fascination to see just how big you can get for
your size. There's really nothing wrong with this goal as long as you
do it intelligently. You have to cycle this type of intense lifting with
periods of lighter training and you have to develop the whole body
so as not to throw yourself way out of proportion by having only a
huge chest or gigantic thighs with nothing else that matches.
Everyone has been told that the basic compounds lifts are the best
and I have to re-tell you that same song. Grimek, Reeves, Scott and
Arnold first put on their massive thickness by focusing on the
powerlifting exercises exclusively for some time. Its not a
coincidence that Mr. Heavy Duty Mentzer also had this phase in
his life.
The flat bench, parallel squat and deadlift will be the main focus of
this cycle. If you can't do these, then you can replace them with some
alternate movements using machines or dumbbells but you will be
losing some of the intended growth hormone effect.
This is a five-week routine that can be performed once every
nine-weeks. In other words, after you've completed it, do your basic
bodybuilding routine for four weeks before cycling on again. Use the
routine two days each week (eg. Tuesday and Friday or Monday and
Thursday). You will never use the program more than two days
throughout the five week cycle. Trust us, it won't be necessary.
Good luck!
Week One
Bench Press: 3 sets of 12-15 repetitions
Parallel Squat: 3 sets of 15-20 reps
Deadlift: 3 sets of 12-15 reps
Week Two
Bench Press: 4 sets of 10-12 repetitions
Parallel Squat: 3 sets of 12-15 reps
Deadlift: 3 sets of 10-12 reps
Week Three
Bench Press: 4 sets of 8-10 repetitions
Parallel Squat: 4 sets of 10-12 reps
Deadlift: 3 sets of 8-10 reps
Week Four
Bench Press: 4 sets of 8-10 repetitions
Parallel Squat: 4 sets of 10-12 reps
Deadlift: 4 sets of 8-10 reps
Week Five
Bench Press: 5 sets of 6-8 repetitions
Parallel Squat: 5 sets of 8-10 reps
Deadlift: 4 sets of 6-8 reps
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