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           Truly Huge Fitness Tips
         Presented by TrulyHuge.com                  
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        FITNESS TIP FOR 4/24/2002            
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Optimized High Volume Training
by Lee Hayward

If you are at a plateau in your training or would just like to try something
different, you should give "High Volume Training" method a try. This is a 
great program for packing on muscle mass quickly. Gains of ten pounds or 
more in six weeks are not uncommon! 

The "High Volume Training" method is easy to follow. The goal is to do 
ten sets of ten reps with the same weight for each exercise. You need to 
start off with a light weight, approximately 50-60% of your 1 rep max weight. 
For example, if you can squat 300 lbs for 1 rep, then you would use between 
150 and 180 lbs for working out with this exercise. 

For this workout you do only 1 compound exercise per body part. Some good 
exercises include: 

Chest:
Barbell or Dumbbell bench press

Back:
Barbell rows or Cable rows

Legs:
Squats or Leg press 

Shoulders:
Seated barbell or dumbbell press

For smaller muscle groups such as biceps, triceps, calfs, abs, etc. you can do 
3 sets of 10-15 reps. (i.e. 3 sets of bicep curls, 3 sets of tricep push downs, 
3 sets of calf raises, etc.) 

Here is a sample workout schedule that you can follow: 

Monday:
Chest & Back
- one exercise for each and do 10 sets of 10 reps

Wednesday:
Legs, calfs, and abs
- 10 sets of 10 reps for legs
- 3 sets of 15+ reps for calfs and abs

Friday:
Shoulders, biceps, and triceps
- 10 sets of 10 reps for shoulders
- 3 sets of 10+ reps for biceps and triceps

Do not workout on Tuesday, Thursday, and weekends. This will give 
your body plenty of time to rest and grow. 

Rest only 60-90 seconds between sets. The first few sets will feel easy, 
but as you progress through the workout the sets will get harder as you 
fatigue. When you can complete all 10 sets of 10 reps with good form 
increase the weight by 5%. 

Give this program a try for 6 weeks and I am sure that you will be pleased 
with the results.

all the best,

Lee Hayward


Go To Lee's Website

Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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