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HOW TO SAFELY
SELECT LOADS
The tempo and reps dictate the load from set to set. Its that simple!
In some instances, as you fatigue, you will have to reduce the weight so you can continue
meeting the reps and tempo outlined.
In some instances, when youre feeling extra good, you will increase the weight so you fail by
the number of reps outlined.
If the workout indicates 8 reps, the weight should not allow for a 9th rep but it should not be
so heavy that you only manage 5 or 6 reps either. Eight reps means 8 reps. The fastest way to
get familiar with your load selection is to use a training journal. Get one.
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THE PROGRESSION
MODEL
I have seen dramatic results with the standard linear periodization model, especially if you
have not utilized any form of periodization (periodization simply means to plan, and in our
case were planning how to manipulate the volume and intensity).
The basic aim of linear periodization to start off using lower volume (measured by number
of sets per body part) and gradually increase the volume from week to week with loads that
trigger a hypertrophy response. Its actually very simple:
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10
THE REASONING
BEHIND THE REP RANGE
Truthfully, there are a lot of different rep ranges that can be effective for muscle growth while
utilizing giant sets, and the most popular one youve probably seen is 10 reps + 10 reps + 10
reps. There is nothing wrong with this but as an educated bodybuilder I am always looking for
a new edge to recruit all my muscle fibers everything from the Type IIa and Type IIb fasttwitch muscle fibers and the Type 1 slow-twitch muscle fibers. To fully develop a muscle you
need to exhaust all of these fibers.
You may not be acquainted with the scientific research in the field of exercise science, but
you should know that not all sets are created equal, at least when it comes to building muscle. Heres a brief primer on the training response from the common rep ranges.
1-6 Reps = Relative strength gains. Great for athletes who need to be fast or explosive at strength related sports like gymnastics, speed-skating, jumping sports, or sports that
involve weight classes like judo, wresting and boxing.
6-8 Reps = Functional hypertrophy gains. Great for athletes who need to be strong
and still perform at high levels in sports.
8-12 Reps = Hypertrophy. Great for athletes who need a high degree of muscle
mass like football linesmen, bodybuilders and shot putters.
13-20 Reps = Endurance. Great for athletes who need a high level of strength and
endurance for sports like swimming, biking, running or any endurance sport.
To shock a muscle into growing, giant sets utilizing 8-8-16 are considered to be unequalled.
By targeting the appropriate rep ranges for hypertrophy you should be lying on the group
exhausted after each giant set and thankful you dont have a single extra set prescribed that
week. Each set should be achievable, but only just. The incremental bumps in volume each
week will compound to exponential gains that encourage extreme muscle growth!
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11
THE EXERCISE
SELECTION
Stick to the exercises in the program, we did our best to make the workout home-gym friendly and without too much fancy equipment. In fact, if you dont mind me being frank, if your
gym doesnt have the equipment we have in the program you should either switch gyms or
ask the gym owner to order the pieces they are missing. There is no excuse for any gym not
to have the equipment in this program. Youll see that our equipment needs are very reasonable.
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12
Keep A Training Journal: Every time you do a new 4-week cycle, you can make sure your starting weights are slightly heavier on week one, at least 5-10%
depending on the body part.
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13
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14
SETS
2-4*
REPS
8
TEMPO
40X0
REST
10 sec
2-4*
40X0
10 sec
2-4*
16
40X0
2 min
2-4*
40X0
10 sec
2-4*
40X0
10 sec
2-4*
16
40X0
2 min
10*
30X0
10 sec
10*
30X0
10 sec
10*
30X0
10 sec
10*
30X0
10 sec
10*
30X0
2 min
NOTES:
*Progression model for chest and biceps:
Week 1 2 giant sets
Week 2 3 giant sets
Week 3 4 giant sets
Week 4 2 giant sets but increase loads 5-10%
Progression model for shoulders:
You will stick with 2 sets the entire time but youll increase reps:
Week 1 10 reps each exercise
Week 2 15 reps each exercise
Week 3 20 reps each exercise
Week 4 10 reps each exercise but increase loads 5-10%
40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift explosively, 0 second pause, repeat.
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15
SETS
2-4*
REPS
8
TEMPO
40X0
REST
10 sec
2-4*
40X0
10 sec
2-4*
16
40X0
2 min
2-4*
40X0
10 sec
2-4*
40X0
10 sec
2-4*
16
40X0
2 min
10*
20X0
10 sec
10*
20X0
10 sec
10*
20X0
10 sec
10*
20X0
2 min
NOTES:
*Progression model for chest and biceps:
Week 1 2 giant sets
Week 2 3 giant sets
Week 3 4 giant sets
Week 4 2 giant sets but increase loads 5-10%
Progression model for shoulders:
You will stick with 2 sets the entire time but youll increase reps:
Week 1 10 reps each exercise
Week 2 15 reps each exercise
Week 3 20 reps each exercise
Week 4 10 reps each exercise but increase loads 5-10%
40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift explosively, 0 second pause, repeat.
***Calves was not demoed in the videos.
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16
SETS
2-4*
REPS
8
TEMPO
40X0
REST
10 sec
2-4*
40X0
10 sec
2-4*
16
40X0
2 min
2-4*
40X0
10 sec
2-4*
40X0
10 sec
2-4*
16
40X0
2 min
10*
30X0
10 sec
10*
30X0
10 sec
10*
30X0
10 sec
10*
30X0
10 sec
10*
30X0
2 min
NOTES:
*Progression model for chest and biceps:
Week 1 2 giant sets
Week 2 3 giant sets
Week 3 4 giant sets
Week 4 2 giant sets but increase loads 5-10%
Progression model for shoulders:
You will stick with 2 sets the entire time but youll increase reps:
Week 1 10 reps each exercise
Week 2 15 reps each exercise
Week 3 20 reps each exercise
Week 4 10 reps each exercise but increase loads 5-10%
40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift explosively, 0 second pause, repeat.
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17
18
Calories
Protein (g)
Carbs (g)
Fat(g)
60
15
*For 101 Muscle-Charging Juicing Recipes to plug in here, grab a copy of Get Juiced*
Breakfast: 7 a.m.
4 whole large eggs
360
36
24
51
11
177
35
65
12
12
75
14
728
66
52
38
205
38
138
23
1 tbsp. mayo
103
12
avocado
57
503
46
26
24
3 egg whites
1 whole-grain
bagel
3 slices of turkey
bacon
1 cup of berries
*Supplements:
*Supplements:
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19
Meal/Food
Calories
Protein (g)
Carbs (g)
Fat(g)
472
47
30
242
53
27
741
54
58
30
400
100
2 scoops of
Iso-Smooth
270
60
Totals:
670
60
102
Lunch: 2 p.m.
8 oz of baked
salmon
1 cup of rice (any
color)
1 cup of
asparagus
*Supplements:
2 caps of POWERxd
2 caps of Status
2 caps of TRIBxd
1 scoop Extreme Rush
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20
Meal/Food
Calories
Protein (g)
Carbs (g)
Fat(g)
360
44
18
145
34
12
238
27
755
47
37
45
228
32
10
31
259
35
10
4,040
308
291
149
Dinner: 7 p.m.
6 oz of flank steak
6 oz of potato
(any color)
1 cup of greens
(anything)
2 tbsp of olive oil
*Supplements:
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21
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Building system.
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