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One thing we must protect against is injury for this is one consequence of acute overtraining that will not help the cause. For this reason extremely thorough warms up and stretching sessions must be taken before and even after the workouts. No matter how ill you feel you must stretch for five minutes after the workout. One of the exponents of this style of mass building is none other than Tom Platz who used to train himself into oblivion and then allow himself periods of total recovery. You will notice that weeks three and four are even harder in fact they are twice as hard and it can be said that three weeks is enough for many bodybuilders. It is not a macho thing, the objective is to create a chemical shock state in your body that triggers the necessary hormonal response for the thickening of muscle fibres. The rules make things a little harder the rest between each set must be short, no hanging about and you will certainly not be in the mood for conversation. Just the time it takes your training partner to do the exercise. If you have not purchased The Manifesto of Mass 4 remember this will give you specific guidance. SHOCK WORKOUT INTENSITY LEVEL 6 RISING TO 8 Much of the gain will occur in the rest phase of this cycle. It is imperative that the rep regime is adhered to regardless of how much it will hurt. THE SYSTEM Three exercises are chosen for a group. An isolation movement a compound and something else. Let us take quads as the example. · Leg Extensions The second set will be a triple drop set on the leg extension 10 reps,
8 reps, then 15 reps approximately. You then get off the machine and stretch
for 15 seconds get back on and get another 30 reps with the weight you just
did the 15 reps with. You will get to 10 and get stuck, you are allowed
a maximum of 5 seconds to squeeze blood through and stretch the thighs then
try to get 6 or 8. This takes the total to l6ish. Continue with the 5 second
breaks and keep pushing until you get the 30 reps. In the end you will be
down to threes, but this is the time when you are working the deep large
muscle fibres and this is the moment in time that you are building Now onto the leg press. Once again the first set will be very high reps for example 30 reps. Second set much heavier 13 reps and a third set of 5 reps with maximum weight Get off and onto the hack leg extension for an all out set of 30 reps once again. Finally the exercise from hell, the lunge squat At first you will fall about all over the place but this is the stuff that is pure deep fibre work and is putting the mass on the quads. I want one set of 20 reps. Few people have the mental strength for this but you can do it. Get just the Olympic bar lunge left leg, lunge right leg and then squat to the floor and back up. That is one rep. You’ve to get 10 reps before you take a breath. Five seconds and another 6 reps and then 5 seconds and get to 20 reps. Each successive workout add 5 or 10 KG to each end of the bar but first time do just the bar. This is brutal and painful. Rest of Body: CHEST The principles are exactly the same as with quads except the exercises are different. Instead of leg extensions use either dumbbell flyers or pec dec. For the compound movement use a Smith Machine bench press on a slight incline if you have a Smith Machine. For the grand finale use dips with your chin on your chest and knees
up high in front of you. You will not get many reps in this manner once
you fail kick your DELT AND TRICEPS Same idea using cable or dumbbell side raise, then seated Smith Machine presses and finishing with Dumbbell presses. Triceps are again the same with single Cable Kick Backs and then Tricep Pushdowns. BACK REAR DELT AND BICEPS Start the routine with a pullover machine if you have one, otherwise dumbbell pullover lying across a bench. Then for compound use a pulldown to the front movement and as the finisher use dumbbell rows. Biceps, keep the sets low a triple drop with dumbbells rounded off with
a gruelling set of 21’s. HAMSTRINGS AND CALVES Hamstrings have to be done on the leg curl all the way with the final long set using a stiff legged deadlift. Calves is a unique little routine that will add an inch to anyone’s calves and I defy them to prove me wrong. You need a standing calf machine, a wooden block and a lot of determination. After the warm ups, 12 reps on the standing calf machine then straight onto the block for 12 stretch and raise, be sure to really stretch the bottom. Then on the floor bounce up on your toes for 25 reps squeezing for all you are worth. Now without a moments hesitation back to the standing calt reduce the stack by a third and get another 12 reps. Onto the block for 12, the floor for 25. Reduce the stack in half and go all the way round one more time.
KEY NUTRITION AND REST Never has the post workout meal been so relevant in fact we are making
a slight adjustment. A specifically designed workout drink that must be
consumed in small sips throughout the workout rather than WI in one big
go afterwards. You can if you must have five minute breaks between bodyparts
and use these as mini windows of opportunity for nutritional intake. IN AT LEAST 2 PINTS OF WATER THE MORE THE BETTER. Finally rest, make sure that you are working at a time when you can actually get plenty of solid sleep even the odd nap in the day would not go amiss and give your body chance to cope with the massive onslaught this routine will put on it. WEEK ONE: WEEK TWO: WEEK THREE: WEEK FOUR DAY 1 CHEST DELTS AND TRICEPS By this time you will be wrecked in just about every sense of the word.
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It is
essential that you are aware that principle of this workout is underlined by the
acute overtraining for mass gain system devised by us on
