http://articles.elitefts.

com/training-articles/the-best-training-for-muscle-mass
-for-beginnersl
The Best Training for Muscle Mass for Beginnerh
For someone who is starting out and seeking a huge, powerful physique without us
ing illegal drugs, youvr
found the right place. What Im about to cover isnt any secret and it isnt new. The
workout in this first articlr
is known as linear progression. This is meant for the beginning lifter who hasnt
trained using this style (iu
you havent trained based on something like this, youre basically untrained) or has
never trained at alq
before. In later articles, Ill get into linear periodization for intermediate lif
ters. I think its okay to stop at that poini
because those of you who are advanced lifters are surely on the right path and k
now where youre goingt
Most people claim in the muscle magazines to have a program that will get you to
the next level!! Im sure youvr
tried those programs, ate their diets, and tried their supplements. Im also sure
you didnt get the results you werr
looking for at all. And if youre a beginner, you dont need to get to the next leve
lyou need to get started. This is thr
way to start training correctly if you arent drugged to the gills. This program p
ut 100 pounds on all of my lifts over m
three-month period when I started it, and it will do the same for you if you fol
low it. Dont add any other workouts on
exercises and eat, eat, eat. Please dont think you need curls, calf raises, or ot
her similar movements. You wont nee.
those at the beginner level, and theyll just sap the energy you need for the big
lifts that pack on the masst
Without a doubt, the best way to pack on the mass is to train with intensity in
a repetition/set rage to stimulatr
musculature and neurological pathways simultaneously using the three main compou
nd lifts. There are severaq
programs written to get you training correctly, and they include the bench press
, the squat, and the deadlift. Thesr
exercises have the largest range of movement and activate more muscle tissue tha
n any of the isolation exercises
(e.g. curls, triceps extensions, calf raises). You should focus on the big threet
he squat, bench, and deadlift (period)t
The following program is a starting point for those who arent familiar with the c
orrect way to train for muscle mass. Iu
youre following Arnolds fitness program, stop now. It isnt going to work. This is a
base program that has beex
around for a very long time. It gets you strong and very big. If you dont want to
put on muscle mass at a very rapi.
pace, dont even think about using this programt
Now, lets be realistic. You arent doing steroids, and you arent a super human, so i
t takes time to add mass. To gei
disgustingly huge, it will take years if you train correctly. So if youre hell be
nt on getting a silverback gorillas
physique like me, keep reading. The big key is you need to eat. Eat a lot of car
bs, eat a lot of protein, and eat m
moderate amount of fat. If you train hard, that food isnt going to turn to fat. I
t will turn to muscle and very quicklyL
kind of amazing how well this program works. Dont eat Ho Hos, fudge rounds, Twinki
es, beer, and ice cream. A littlr
is fine on the weekends, but there isnt any reason to base your diet on that. Dont
be an alcoholic and keep youn
damn hands out of the cookie jar. You want to get big? Eat big and lift big. Its
that simplet
Heres the beginners programk
Workout K
Barbell squat (full squat below parallel, shins perpendicular to the floor), 3 s
ets of 5 reps
Barbell bench press (pinkie on the power ring, pinch shoulders together, keep th
e elbows close, abs tight), Y
sets of 5 reps
Barbell bent over rows (shoulder width grip, dynamic motion, back as close to 90
degrees to the floor as
possible), 3 sets of 5 reps
Workout A
Barbell squat (full squat below parallel, shins perpendicular to the floor), 3 s
ets of 5 reps
Military press/push press (pinkie on the power ring, pinch shoulders together, k
eep the elbows close, abs tight).
3 sets of 5 reps
Deadlift (should feel like youre coming out of the squatlift the bar off the floor
, back straight, stand up with
the weight), 3 sets of 5 reps
Week M
Monday: Workout K
Wednesday: Workout A
Friday: Workout K
Week \
Monday: Workout A
Wednesday: Workout K
Friday: Workout A
For the following weeks, repeat the cycle. Think of it like thisA, B, A, B, A, B,
A, B. Simplet
Because this is a beginners program, youll need to start light. If you start heavy
, youre going to screw the prograw
up and it isnt going to work. Before you start this program, go to your gym and s
lowly work up to the heaviest fivr
reps you can do on each exercise with good form. For example, on Wednesday, hit
the exercises in workout A. Ox
Friday, hit the exercises in workout B (you dont need to hit the squat again unle
ss youre feeling ambitious). Doni
use any machines. No machines, no machines, no machines.j
Barbells only. Dont use any dumbbells or SuperfleH
crap and definitely dont do any body weight exercises as substitutions. Dont use a
ny substitutions. Periodt
Now take the maximum weight of your five rep bench and subtract 40 pounds. Do th
e same for your rows and thr
military press. Subtract 80 pounds from the weight you pulled on the deadlift an
d do the same with your squat. Thosr
are your starting pointst
For examplek
Bench: 5 rep max = 200 40 = 160 lbs
Squat: 5 rep max = 300 80 = 220 lbs
Deadlift: 5 rep max = 400 80 = 320 lbs
Bent over row: 5 rep max = 140 40 = 100 lbs
Military press: 5 rep max = 120 40 = 80 lbs
These are the weights I use in my workoutsk
Workout K
Squat, 3 sets X 5 reps at 220 lbs (5-minute rest between each setD
Bench, 3 sets X 5 reps at 160 lbs (5-minute rest between each setD
Bent over row, 3 sets X 5 reps at 100 lbs (5-minute rest between each setD
Workout Bk
Squat, 3 sets X 5 reps at 220 lbs (5-minute rest between each setD
Military, 3 sets X 5 reps at 80 lbs (5-minute rest between each setD
Deadlift, 3 sets X 5 reps at 320 lbs (5-minute rest between each setD
The reason why we set the weights lower is
because you do not lift to failure! Thats rightt
Lifting to failure will ruin your bodys ability tv
adapt to stress fast enough for the next workout.
so it isnt necessary in this program. When yo|
get several weeks along in the program, youlq
eventually end up failing (not getting all fivr
reps). For a majority of the program, you areni
going to fail every workout. If for some reasox
youre stuck in the beginning, its because yo|
started too high or you arent eating enough. Iu
youre eating and you had a good 68 week rux
or longer (lets hope longer), youre doing thr
right thing. If you lift to failure every singlr
session, the weights on your lifts wont go uj
systematically, and you wont make the gains yo|
wantt
You should be able to add five pounds to the bench, military press, and bent ove
r row and ten pounds to the squai
and deadlift every time you lift in the beginning. As the weeks progress, the we
ights will get very heavy. Over time, yo|
will get stale or stall on the lifts and not make any more progress. A complete
stall is when you arent able to add an.
weight on all the lifts over a period of two weeks.
(Highlight comment Matt and Keturah
8/29/2014 10:00:02 PM
blank)
If you stall for two weeks, its time to reset the weights on the bench.
bent over row and military press by 40 pounds. Thats rightdrop the weight by 40 po
unds and start lifting back tv
your max. Youll eventually pass your five rep max on your liftst
Because the scaling of the weights is in increments of ten pounds per workout, w
ell
(Highlight comment Matt and Keturah
8/29/2014 10:00:16 PM
blank)
drop the weight by 80 pounds fon
the squat and deadlift, start working back toward our five rep max, and pass the
m. If you stall on only one lift, resei
that one lift using the same methodology above. When you have completely reset t
his workout three times (which
should be over a period of 68 months), youll be a lot bigger, a lot stronger, and
ready to advance to the next levelL
linear periodization. I will cover this in the next articlet
As a general rule, dont read bodybuilding magazines. Itll save you years or maybe
a lifetime of training. Quii
screwing around with silly programs written by God knows who and pick up some ar
ticles written by Dave Tate. Chec
out his site at EliteFTS.com. Hell set you straight if anyone will. Listen to pow
erlifters. If youre into bodybuilding.
perfect. Look at Davepowerlifter to a bodybuilder physique that stops silverbacks
in their tracks. Pick up some stufu
from Jim Wendler, too. Theyre both hilarious, nice guys. Dont be afraid. I may be
an Ohio native, but thats not thr
reason I favor world elite lifters. Ask them questions and get involved in lifti
ng. Dont just think, Oh, this is some gu.
with hard core lifting advice who doesnt show whats going on. If you follow these r
ules, youll be large and ix
charge. When everyone else is standing in the squat rack curling with ten-inch b
iceps after ten years of training,J
youll be sitting up off of your bench covered in sweat and reeking of testosteron
e with a yoke that could be mistakex
for a male gorillat
To be continued
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s at www.EliteFTS.comw