Building Muscle Mass With A Power Cycle


Building muscle mass with a power cycle. Desperatefor pounds of new muscle? Forget the isolation exercises, forget the weight training routines that have you going for the pump, the burn, flushing the muscle with blood, or any of that other nonsense.

If you're interested in building muscle mass, you've got to playwith some serious weight on some serious exercises. It's timeto use the big plates for once, and more some real iron. Only then will you starting adding some serious muscle mass toyour body.

Sure, the pump feels great and you look pretty damn good inthe mirror after a pump workout, right? But is it doing anythingfor you? Maybe, maybe not.

Look at it another way. When do you think you'll get more muscle out of your weight training program - when you are slamming the big plates on the bar and grinding out seriously heavy sets of squats, or when you are using the little ten pound dumbbells for a high rep pumping set of laterals?

If you think it's the laterals, you should probably stop reading right about now. This routine is definitely not for you. But if you are serious about building muscle mass, you'll want to tackle this weightlifting program and give it all you've got for 8 - 12 weeks.

The routine goes as follows:

Day 1

Squats - 3 x 4, 6, 10

Deadlifts - 3 x 4, 6, 10

Overhead Presses - 3 x 4, 6, 10

Weighted Dips - 3 x 4, 6, 10

Day 2

Rest

Day 3

Dumbbell Rows - 3 x 4, 6, 10

Decline Bench Press - 3 x 4, 6, 10

Weighted Chinups - 3 x 4, 6, 10

Leg Curls - 3 x 4, 6, 10

Day 4

Rest

Day 5

Rest

Day 6

Repeat Day 1

You may want to take two day's of rest after each workout oreven just make the routine a two day a week program (for example, Monday and Thursday), as it can quickly drain you of your recovery ability and energy if you are working the program as hard as you should. And if you are interested in building muscle mass, you need to work the program hard.

Gregg Gillies

Gregg Gillies is the founder of http://www.buildleanmuscle.com. He has contributed articles to Ironman Magazine and is a regular contributor to Body Talk Magazine. He has written two books, available at his site, where he also publishes a free newsletter on Losing Fat, Gaining Muscle and Getting Fit

More Resources

Unable to open RSS Feed $XMLfilename with error HTTP ERROR: 404, exiting

More Building Muscle Information:

Related Articles

Are You Too Old to Pump Iron?
Are you too old for weight lifting? Will weight lifting helpyou stay and look younger? The answer to the first question is no and to the second is a resounding yes. Weight lifting will help both men and women stay fit and supple and might even help you look younger.
The Health Risks Associated With The Use Of Anabolic Steroids
Anabolic steroids are classed as illegal drugs and are banned by most legitimate sports organizations. There can be no disputing the fact that testosterone boosts the development of muscle mass and aids sporting performance.
Weight Lifting 101
WHY WEIGHT LIFTING?What's the one thing that you can do to lose weight, re-shape your body, improve muscle tone, become stronger, fight off osteoporosis, lower blood pressure, etc.?Weight Lifting! Or as it's also called, Strength Training!For the rest of this book I will refer to the art of weight lifting as strength training.
Protein or Carbohydrates?
This has got to be the biggest controversy in modern bodybuilding. Bodybuilders will say you've got to consume loads of protein to pack on quality muscle mass and increase strength.
Sneak a Little Intensity into Your Workout
You know you're on autopilot during your workouts when, halfway through you're set on the pec dec, you realize you're sitting on someone's lap. It's time to shake things up a bit.
A Very Simple Program Anybody Can Follow To Gain MASS
Until I started following a routine to eat, my gains were minimal. Once I set my eating times to a specific time during the day along with a protein boost, I could see the gains immediately.
How To Get Incredible Gains If You Aren't Getting Them Already... And... How To Get Them Fast!
The key to rapid muscle growth, is to perform all your exercises well outside your comfort zone. If you had performed the barbell curl to the point of complete and momentary exhaustion, instead of "copping out" at the tenth.
Exercise The Right Way - The Hammer Curl
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.
The Default Rep Range
I had an hour long conversation with Pavel Tsatsouline on Sunday and per usual his probing questions churned up some things that I had forgotten. One thing that he asked was, "Over the years, was there a single repetition range that you preferred?" What was 'normal' for me? Put another way, what single rep range did I use most often in my weight training and why? Without hesitation I said 5-rep sets.
10 Tips: How to Get in Shape without Sweating
Tip #1: The *Brazilian move*.The good thing about this move is that you don't need to go a gym to do it, you don't even need to find time in your day.
Muscle Building Training Tips For Beginners
(*) Proper bodybuilding exercises technique.First steps in muscle building training are easy.
Debunking the Top Ab Myths
Ab training has been done to death but it's time to take another look. Why? Because people are still training their abs wrong so all that ab training information must not be doing the right job.
Real Muscle Real Fast!
Adding muscle seems to be a mystery to most, yet if you pick up a copy of any fitness or bodybuilding magazine and you'll almost always see a headline like this: "Gain 15 Pounds of Muscle in 6 Weeks."If it were so easy you'd have millions of muscle-heads running around.
Balance Is Key To The Optimum Physique
As Purposeful Primitives we understand the need practice two distinct types of training: progressive resistance for the external musculature and cardiovascular training for the internal plumbing. In addition, training need be coordinated with a distinct eating regimen that amplifies instead of retards results.
Power Mass Training for Building Muscle Mass
Many people believe you need to train with a variety ofweights and reps in order to maximize your muscle buildingprogress. I believe that you can find the appropriate repnumber for your muscles and it is best to stick with thatrange most of the time.
Whats Your Body Type?
Yep, there are more than ones body types. I'm sure you've noticed it too.
Arm Exercises For Beginning Bodybuilders
Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Don't forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.
Weight Gain Myths
The vast majority of myths about weight gain are mostly passed down from "gym talk" and so-called experts who know nothing about the body's workings.Myths that lead to wasted time, frustration and if are taken blindly as truth, can really set back your progress in the gym.
Know Your Muscles - The Shoulders And Arms
Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements.
Body Building for beginners
Body building or even just showing up at a gym can be intimidating for a beginner. Provided below are some tips that can help you get into body building, and into your first fitness club:Seek Advice - There is no sense trying to learn it everything yourself when starting out in Body Building.