Dave's v.I.F Mass Building Program

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WE SH IP TO ALGERI A VIE W D E TAILS
Dave's V.I.F Mass Building Program
This program tackles 3 of the 5 different types of workouts that

will hopefully keep your body growing in the right direction.
Each phase is 4 weeks.
Workout Summary
Main Goal Build Muscle
Workout Type Split
Training Level Intermediate
Program Duration 12 weeks
Days Per Week 4
Time Per Workout 45-60 minutes
Equipment Required Barbell, Bodyweight, Cables, Dumbbells, EZ

Bar, Machines
Target Gender Male & Female
Author Dave Herber

Workout PDF Download Workout
Workout Description
This program tackles three of the five different types of workout programs that will
hopefully keep your body growing in the right direction: Volume Dominant, Intensity
Dominant, and Frequency Dominant or V.I.F for short. Each phase is 4 weeks long for a
total of 12 weeks.
VOLUME DOMINANT PHASE

In the first phase or the "Volume Dominant" phase we utilize a high number of sets per
muscle group to stimulate growth. Before the 4 weeks are up the number of sets you
perform for most muscle groups will grow from 8 sets to 20 sets.
Because of the high volume of work for a muscle group, only one or two muscle groups
can be trained in a session which also means that you can (and should) train each
muscle group only once per week.
Workout Volume For Large Muscle Groups (Small Muscle groups):
Week 1 = 2 Sets of 10 Reps Per Exercise (Same)

Week 2 = 3 Sets of 8 Reps Per Exercise (Same)
Week 3 = 4 Sets of 6 Reps Per Exercise (No More than 10 Total sets)
Rest 60 seconds between sets in weeks 1 and 2, 90 seconds in weeks 3 and 4.
INTENSITY DOMINANT PHASE

The second phase or the "Intensity-Dominant" phase revolves around the use of heavy
weights, in the 80-90% range. Reps are in the 6 - 8 range. During this phase, the number
of sets per exercise is fairly high but the overall volume of work is fairly low because you
focus only on 1-2 exercises per muscle group. Because overall training volume is low for
each muscle group we will work each muscle twice a week, splitting the workouts into
Upper and Lower body.
Each week you should aim for slight increases in the weight you are using for each
exercise.
Workout Volume:
Week 1 = 3 Sets of 8 Reps

Week 2 = 3 Sets of 8 Reps (increase weight)
Rest 60 Seconds between sets in weeks 1 and 2, 90 Seconds in weeks 3 and 4
FREQUENCY DOMINANT PHASE

The last phase or the "Frequency Dominant" phase relies on training each muscle group
more frequently, 3 times per week. It works by improving neural drive to the muscle and
'forcing' the body to add muscle because it needs them to work hard almost every day.
With this type of training the volume of work needs to be super low to avoid overtraining.
You will do 3 "Whole Body" workouts.
You will use "Undulating Reps" which means the rep ranges for the particular whole
body workout will change each week, giving your body an extra shock.
Workout Volume:
Week 1 = Workout A - 2 Sets of 6 Reps, Workout B - 2 Sets of 10 Reps, Workout C

- 2 Sets of 12 Reps
Week 2 = Workout A - 2 Sets of 10 Reps, Workout B - 2 Sets of 12 Reps, Workout
C - 2 Sets of 6 Reps
- 2 Sets of 10 Reps
- 2 Sets of 12 Reps.
Workout Loads:
2 Sets of 6 Reps - 85% of 1 RM - Rest 90 Seconds Between Sets

The Workouts
Volume Phase - Week 1
Week 1 - Day 1
Back and Traps
Back and Traps Reps Reps Reps Reps Reps
1 Pull Ups AMAP AMAP
2 Barbell Rows 10 10
3 Seated Cable Rows 10 10

4 Hyper Extensions 10 10
5A Upright Rows 10 10
5B Dumbbell Shrugs 10 10
Week 1 - Day 2
Chest and Shoulders
Chest and Shoulders Reps Reps Reps Reps Reps
1 Bench Press 10 10
Incline Dumbbell Bench

2A 10 10
Press
2B Decline Pushups AMAP AMAP
3 Dumbbell Military Press 10 10
4 Dumbbell Rear Laterals 10 10
Week 1 - Day 3
Legs
Legs Reps Reps Reps Reps Reps
1 Squat 10 10
2 Leg Press 10 10
3 Stiff Legged Deadlifts 10 10
4 Dumbbell Step Ups 10 10
5 Standing Calf Raise 10 10
Week 1 - Day 4
Arms
Arms Reps Reps Reps Reps Reps
1 Barbell Curls 10 10
2 Close Grip Bench Press 10 10
3A Lying Tricep Extension 10 10
3B Standing Dumbbell 10 10
Curls
4A Preacher Curls 10 10
4B Tricep Kickbacks 10 10

Increase Weight and Number of Sets, Decrease Reps
Week 2 - Day 1
Back and Traps
1 Pull Ups AMAP AMAP AMAP
2 Barbell Rows 8 8 8
3 Seated Cable Rows 8 8 8
4 Hyper Extensions 8 8 8
5A Upright Rows 8 8 8
5B Dumbbell Shrugs 8 8 8
Week 2 - Day 2
Chest and Shoulders
1 Bench Press 8 8 8

2A 8 8 8
Press
2B Decline Pushups AMAP AMAP AMAP
3 Dumbbell Military Press 8 8 8
4 Dumbbell Rear Laterals 8 8 8
Week 2 - Day 3
Legs
1 Squat 8 8 8
2 Leg Press 8 8 8
3 Stiff Legged Deadlifts 8 8 8
4 Dumbbell Step Ups 8 8 8
5 Standing Calf Raise 8 8 8
Week 2 - Day 4
Arms
1 Barbell Curls 8 8 8
2 Close Grip Bench Press 8 8 8
3A Lying Tricep Extension 8 8 8
Standing Dumbbell
3B 8 8 8
Curls
4A Preacher Curls 8 8 8
4B Tricep Kickbacks 8 8 8

Increase Weight and Number of Sets, Decrease Reps
Week 3 - Day 1
Back and Traps
1 Pull Ups AMAP AMAP AMAP AMAP
2 Barbell Rows 6 6 6 6
3 Seated Cable Rows 6 6 6 6
4 Hyper Extensions 6 6 6 6
5A Upright Rows 6 6 6 6
5B Dumbbell Shrugs 6 6 6 6
Week 3 - Day 2
Chest and Shoulders

1 Bench Press 6 6 6 6

2A 6 6 6 6
Press
2B Decline Pushups AMAP AMAP AMAP AMAP
3 Dumbbell Military Press 6 6 6 6
4 Dumbbell Rear Laterals 6 6 6 6
Week 3 - Day 3
Legs
1 Squat 6 6 6 6
2 Leg Press 6 6 6 6
3 Stiff Legged Deadlifts 6 6 6 6
4 Dumbbell Step Ups 6 6 6 6
5 Standing Calf Raise 6 6 6 6
Week 3 - Day 4
Arms
1 Barbell Curls 6 6 6 6
2 Close Grip Bench Press 6 6 6 6
Standing Dumbbell
3B 6 6 6
Curls
4A Preacher Curls 6 6 6
4B Tricep Kickbacks 6 6 6

Increase Weight and Number of Sets, Reps Remain The Same
Week 4 - Day 1
Back and Traps
1 Pull Ups AMAP AMAP AMAP AMAP AMAP
2 Barbell Rows 6 6 6 6 6
3 Seated Cable Rows 6 6 6 6 6
4 Hyper Extensions 6 6 6 6 6
5A Upright Rows 6 6 6 6 6
5B Dumbbell Shrugs 6 6 6 6 6
Week 4 - Day 2
Chest and Shoulders
1 Bench Press 6 6 6 6 6

2A 6 6 6 6 6
Press
2B Decline Pushups AMAP AMAP AMAP AMAP AMAP
3 Dumbbell Military Press 6 6 6 6 6
4 Dumbbell Rear Laterals 6 6 6 6 6
Week 4 - Day 3
Legs
1 Squat 6 6 6 6 6
2 Leg Press 6 6 6 6 6
3 Stiff Legged Deadlifts 6 6 6 6 6
4 Dumbbell Step Ups 6 6 6 6 6
5 Standing Calf Raise 6 6 6 6 6
Week 4 - Day 4
Arms
1 Barbell Curls 6 6 6 6 6
2 Close Grip Bench Press 6 6 6 6 6
Standing Dumbbell
3B 6 6 6
Curls
4A Preacher Curls 6 6
4B Tricep Kickbacks 6 6
Intensity Phase - Week 5

Upper & Lower Body Workouts Twice a Week
Week 5 - Day 1
Back and Traps
2 Bench Press 8 8 8
3 Military Press 8 8 8
4 Barbell Shrug 8 8 8
5 Lying Tricep Extension 8 8 8
6 Hammer Curls 8 8 8
Week 5 - Day 2
Chest and Shoulders
1 Squats 8 8 8
3 Seated Calf Raises 8 8 8
4 Weighted Crunches 8 8 8
5 Cable Pull Ins 8 8 8
Week 5 - Day 3
Legs
1 Lat Pull Downs 8 8 8
2 Incline Bench Press 8 8 8
3 Arnold Press 8 8 8
4 Dumbbell Shrugs 8 8 8
Dumbbell Tricep
5 8 8 8
Extensions
6 Incline Dumbbell Curls 8 8 8
Week 5 - Day 4
Arms
1 Leg Press 8 8 8
2 Dumbbell Lunges 8 8 8
Knee Raise w/Medicine

4 8 8 8
Ball
Reverse One Leg

5 8 8 8
Crunch

Increase Weight. Sets and Reps Stay the Same.
Week 6 - Day 1
Upper Body
Upper Body Reps Reps Reps Reps Reps

2 Bench Press 8 8 8
3 Military Press 8 8 8
4 Barbell Shrug 8 8 8
5 Lying Tricep Extension 8 8 8
6 Hammer Curls 8 8 8
Week 6 - Day 2
Lower Body
Lower Body Reps Reps Reps Reps Reps
1 Squats 8 8 8
3 Seated Calf Raises 8 8 8
4 Weighted Crunches 8 8 8
5 Cable Pull Ins 8 8 8
Week 6 - Day 3
Upper Body
1 Lat Pull Downs 8 8 8
2 Incline Bench Press 8 8 8
3 Arnold Press 8 8 8
4 Dumbbell Shrugs 8 8 8
Dumbbell Tricep
5 8 8 8
Extensions
6 Incline Dumbbell Curls 8 8 8
Week 6 - Day 4
Lower Body
1 Leg Press 8 8 8
2 Dumbbell Lunges 8 8 8

4 8 8 8
Ball
Reverse One Leg

5 8 8 8
Crunch

Increase Weight, Add a Set and Reduce Reps to 6
Week 7 - Day 1
Upper Body
3 Military Press 6 6 6 6
4 Barbell Shrug 6 6 6 6
5 Lying Tricep Extension 6 6 6 6
6 Hammer Curls 6 6 6 6
Week 7 - Day 2
Lower Body
1 Squats 6 6 6 6
3 Seated Calf Raises 6 6 6 6
4 Weighted Crunches 6 6 6 6
5 Cable Pull Ins 6 6 6 6
Week 7 - Day 3
Upper Body
1 Lat Pull Downs 6 6 6 6
2 Incline Bench Press 6 6 6 6
3 Arnold Press 6 6 6 6
4 Dumbbell Shrugs 6 6 6 6
Dumbbell Tricep
5 6 6 6 6
Extensions
6 Incline Dumbbell Curls 6 6 6 6
Week 7 - Day 4
Lower Body
1 Leg Press 6 6 6 6
2 Dumbbell Lunges 6 6 6 6

4 6 6 6 6
Ball
Reverse One Leg

5 6 6 6 6
Crunch

Increase Weight, Sets and Reps Stay The Same
Week 8 - Day 1
Upper Body
3 Military Press 6 6 6 6
4 Barbell Shrug 6 6 6 6
5 Lying Tricep Extension 6 6 6 6

6 Hammer Curls 6 6 6 6
Week 8 - Day 2
Lower Body
1 Squats 6 6 6 6
3 Seated Calf Raises 6 6 6 6
4 Weighted Crunches 6 6 6 6
5 Cable Pull Ins 6 6 6 6
Week 8 - Day 3
Upper Body
1 Lat Pull Downs 6 6 6 6
2 Incline Bench Press 6 6 6 6
3 Arnold Press 6 6 6 6
4 Dumbbell Shrugs 6 6 6 6
Dumbbell Tricep
5 6 6 6 6
Extensions
6 Incline Dumbbell Curls 6 6 6 6
Week 8 - Day 4
Lower Body
1 Leg Press 6 6 6 6
2 Dumbbell Lunges 6 6 6 6

4 6 6 6 6
Ball
5 Reverse One Leg 6 6 6 6
Crunch
Frequency Phase - Week 9

Full Body Workouts, 3 Times Per Week, Undulating Reps
Week 9 - Day 1
Full Body Workout A
Full Body Workout A Reps Reps Reps Reps Reps
1 Squats 6 6
2 Stiff Leg Deadlifts 6 6
3 Seated Calf Raise 6 6
4 Seated Cable Row 6 6
5 Dumbbell Bench Press 6 6
Dumbbell Shoulder
6 6 6
Press
7 Dumbbell Shrugs 6 6
Dumbbell Tricep
8 6 6
Extension
9 Barbell Bicep Curls 6 6
Week 9 - Day 2
Full Body Workout B
Full Body Workout B Reps Reps Reps Reps Reps
1 Leg Press 10 10
2 Leg Curls 10 10
One Arm Dumbbell

4 10 10
Row

5 10 10
Press
6 Military Press 10 10
8 Tricep Pushdowns 10 10
Dumbbell Hammer
9 10 10
Curls
Week 9 - Day 3
Full Body Workout C
Full Body Workout C Reps Reps Reps Reps Reps
1 Dumbbell Lunges 12 12
4 Barbell Bench Press 12 12
5 Arnold Press 12 12
6 Rear Delt Raise 12 12
7 Upright Row 12 12
8 Lying Tricep Extension 12 12
9 Preacher Curls 12 12

Week 10 - Day 1
Full Body Workout A
1 Squats 10 10
6 Dumbbell Shoulder 10 10
Press
Dumbbell Tricep
8 10 10
Extension
Week 10 - Day 2
Full Body Workout B
1 Leg Press 12 12
2 Leg Curls 12 12
One Arm Dumbbell

4 12 12
Row

5 12 12
Press
Dumbbell Hammer
9 12 12
Curls
Week 10 - Day 3
Full Body Workout C
3 Barbell Rows 6 6
5 Arnold Press 6 6
7 Upright Row 6 6

Week 11 - Day 1
Full Body Workout A
1 Squats 12 12
Dumbbell Shoulder
6 12 12
Press
Dumbbell Tricep
8 12 12
Extension
Week 11 - Day 2
Full Body Workout B
1 Leg Press 6 6
2 Leg Curls 6 6
One Arm Dumbbell

4 6 6
Row
5 Incline Dumbbell Bench 6 6
Press
Dumbbell Hammer
9 6 6
Curls
Week 11 - Day 3
Full Body Workout C
7 Upright Row 10 10

Week 12 - Day 1
Full Body Workout A
1 Squats 6 6

Dumbbell Shoulder
6 6 6
Press
Dumbbell Tricep
8 6 6
Extension
Week 12 - Day 2
Full Body Workout B
1 Leg Press 10 10
2 Leg Curls 10 10
One Arm Dumbbell

4 10 10
Row

5 10 10
Press
Dumbbell Hammer
9 10 10
Curls
Week 12 - Day 3
Full Body Workout C

7 Upright Row 12 12
Nutrition Information
Okay you're MASS BUILDING trying to add QUALITY MUSCLE MASS, not just WEIGHT.
So you've got to take nutrition as seriously as you do when you CUT.
1) Calories:
Figure out your BMR by using the BMR Calculator.
The typical recommendation is add 500 calories to this number. But everyone is
different, so I'm going to exercise caution here and ask you to add 10% to that number to
get your Total Daily Energy Expenditure or TDEE. If you find that your not gaining .5 to
1lbs of body weight each week, then you can bump it up to 15%.
So if your BMR is 3000 calories, add 300 calories to make your TDEE = 3300.
2) Macronutrient Ratio: 20-30-50
a. Protein: Protein should be 1 to 1.5 grams per pound of body weight.

i. Your weight X 1 = ____ grams Protein
ii. 200lbs X 1gram = 200 grams Protein
b. Fat: Fat should be about 30% of your TDEE.
i. TDEE X .3 = ____ Calories/ 9 calories = ____ grams Fat
ii. 3300 X .3 = 990 calories / 9 calories = 110 grams Fat
c. Carbs: Carbs should make up the remainder of your calories:
i. TDEE - Fat Calories - Protein Calories = Carb Calories
ii. 3300 - 990 - 800 = 1510 Calories/ 4 Calories = 377 grams Carbs
If you have any questions about nutrition planning ask in the nutrition section of the
forum.
Frequently Asked Questions:

1. Why do you have to be 18 years old or have intermediate level training
experience to do this routine?
Because the routine uses near maximal weight, it's important that your body's
growth plates have sealed. There have been several studies conducted on teen
weight lifting that suggest that certain types of weight lifting may damage the
epiphysis, or growth plate, of your bones. There is evidence that lifting heavy
weight could speed up growth plate closure, which would stunt your growth. So if
you are under 18, stick with the teenage training guidelines in this article.
Intermediate level experience is a requirement because you have to understand
how to logically increase the load you'll be using every week. Most people with 2 or
more years of training experience know their bodies well enough and the weights
they can handle to push their body to the limit and know what a logical increase
would be. If you have no clue on how to set your own personal loading parameters
for an exercise, you will not be able to perform this routine effectively.
2. I thought working a muscle twice a week wasn't recommended for
gaining mass? In the Intensity Dominant Phase you have us working
each muscle twice a week and in the Frequency Phase it's 3 times a
week, what gives?
Because the total volume of work that is done per muscle group is decreased in
both the Intensity Dominant Phase and the Frequency Phase you will be able to
work your muscles twice or three times a week without entering an overtrained
state. The workouts are spaced far enough apart to allow for proper recovery and if
you are practicing supportive nutrition you should be able to make solid gains,
even though the work volume is low.
3. I don't have XX Equipment or Can't Do XX exercise, can I use a
different exercise?
Of course, just make sure you swap it with an exercise that is close to the
movement of the original exercise. Switch compound movements for compound
movements, not isolation exercises. Not sure which exercise to pick? Browse 600+
videos of different exercises organized by body part in the exercise videos section.
4. After increasing the weight on a exercise I can't get the required reps,
should I go back down to the previous weight?
Absolutely not! If you want muscle mass you have to subject your muscles to an
overload, so REGRESSING IN WEIGHT MOVED isn't going to help. Stick with the
heavier weight and strive to do "One-More-REP!" the next time the workout is
performed until you can reach the required reps. If you still can't get the prescribed
reps you probably were a little aggressive in the weight increase. Try to jump up in
weight in smaller increments.
This program was developed by Dave Herber
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212 Comments + Post Comment
Posted Sat, 08/06/2016 - 13:37 LIKE 10

James Corner
Can you do this routine when your cutting.
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Posted Mon, 07/25/2016 - 15:48 LIKE 8

Kontrabas
So, I've been going to the gym 1 month back, and I don't have that much progress, if anyone
has gotten to the middle/finish of this program, can you tell me is it a good routine and worth
starting it?
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Posted Thu, 11/26/2015 - 15:38 LIKE 9

josue
in the 3th day of the frequency phase there is 3 shoulder exercises and non calf exercise, can I
take off one of the shoulder exercises and add for exemple leg press calf raises?
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Posted Tue, 04/07/2015 - 15:35 LIKE 11

Casey
Awesome workout so far. I'm in the middle of week 4 (Legs and arms left to do). My t-shirts
are starting to get pretty tight. I've tweaked it a little bit. I replaced hyperextensions with
standard deadlift and regular pushups instead of decline pushups because I would have
fallen on my face, and since I got used to it, I'm just going with it. Again, awesome gains. I'm
much stronger, I'm almost at my Air Force peak from 3 years ago, I gained 10 lbs already and
that's only 3 and a half weeks into it. I'm excited to where I'm at in another 3-4 weeks.
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Posted Tue, 01/13/2015 - 14:07 LIKE 8

John
After I complete the 12 week program, do I start over or find another program or continue on
with similar workouts?
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Posted Sun, 09/07/2014 - 19:20 LIKE 10

Patrick
I was wondering, the exercises for example 5A and 5B. Are there suppose to be done as
supersets?
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Posted Sun, 08/31/2014 - 08:42 LIKE 10

Jonathan Janvier
Week five is completely messed up.
Why is there a leg press in the arm workout please?!
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Posted Sat, 07/19/2014 - 13:37 LIKE 8

Phiddy pence
Just wanted to add, on the intensity dominat phase week 10 - 12 do NOt try and do 12 reps
with weight you where lifting during the previous week, you will fuck your muscles and your
central nervous sytem up BIG TIME i found this out the hard way. Last of the 12 reps need to
be almost impossible due to over work not due to being too darn heavy. higher reps lighter
weight still stands, i'm back on track for week 11 now , high reps low weights and sets and all
over body workouts and seeing some good gains and feeling great. :)
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Posted Wed, 07/16/2014 - 08:50 LIKE 9

mehrdad1991
Hey
I wanna ask something about this program which i am beginning to workout "daves-vif-mass-
building"
i wanna know do i have to lift same weight while i have to do sets with same reps?
for example while it's 4 sets of 6 reps do i need to pick a weight which i can do 4 sets of 6
reps with that wieght? or should i pick heavier weight on first set and lower it each set?
thanks
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Posted Fri, 07/11/2014 - 06:48 LIKE 10

Duke
Hi, please guide me on the weight criteria in this program. That is, do we have to increase the
weight after each set of an exercise or the weight lifted remains the same. Because e.g if we
look at the Volume Phase week 1 day 1 then for seated rows we have to perform 3 sets of 8
reps each. Now should I perform those sets with the same weight or should I increase the
weight after each set while the reps will remain constant at 8 ? Because if I choose a weight
with which I have to finish the last set with 8 reps then it will feel lighter on the first set and if I
choose a weight with which I can finish the first set with 8 reps then I may not be able to reach
8 reps with that weight on the third set.
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Posted Thu, 07/10/2014 - 20:52 LIKE 9

Duke
hey Steve
u said we should do Vol. part like this
Day 1 - Back and Traps
Day 2 - Chest and Shoulders
Day 3 - OFF
Day 4 - Legs
Day 5 - Arms
Day 6 & 7 - OFF
How about Intensity and Frequency?
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Posted Wed, 07/09/2014 - 19:15 LIKE 8

khaled
can i add abs workout in day 1.3and 5
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Posted Wed, 06/25/2014 - 11:34 LIKE 7

Ahmed
I am currently on week 7 of this workout plan and am seeing great results. Unfourtunately,
Ramadan is around the corner (this Saturday), and was wondering how I should go about this
workout. I plan on eat extensively when the sun goes down, but know that gaining muscle will
be hard during this month. Should I continue with the workout with hope of atleast
maintaining the muscle I have, of should I maybe avoid the Frequency phase while I'm fasting.
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Posted Mon, 06/23/2014 - 05:01 LIKE 8

Sunil Kamble
Hi Steve,
Should the rest days be same for all the three volume, intensity and frequency programs?
Or should they be changed? If so, please give the breakup / rest days for all the 3 programs.
Cheers!!
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Posted Tue, 06/10/2014 - 20:02 LIKE 7

Ryan Lambert
My buddy showed me this workout plan the other day. Started on Mon and I like because it
gives me time to out 3 miles in afterwords. Ive only done full body because I wanted to burn
more calories. I've also been told more muscles, more calories burned. Just trying something
diff because my plan gets boring and this one switches it up and it's all laid out there infront of
me. My question though is what's a good core workout to do on leg day. Not worried about a
6 pack just want to strenghten my core. I work at home so it would have to be body
weight/dumbbell/barbell/yoga ball only. Thank, Ryan.
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Posted Sun, 06/01/2014 - 06:38 LIKE 8

Chris
I am 25preping for a npc comp and i want to throw on alot of size what workout wold you
recomend for me
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Posted Sat, 05/17/2014 - 12:39 LIKE 9

Jake
In this article it doesn't say anything about increasing weight on lifting. Should I?
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Posted Sun, 04/20/2014 - 09:32 LIKE 7

alias
what do you mean by the workout loads
Workout Loads:
• 2 Sets of 6 Reps - 85% of 1 RM
• 2 Sets of 10 Reps - 75% of 1 RM
• 2 Sets of 12 Reps - 65% of 1 RM-
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Posted Mon, 04/14/2014 - 14:12 LIKE 7

lawrence
what do you mean when you say 5a and 5b
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Posted Mon, 04/14/2014 - 14:08 LIKE 7

lawrence
more of a question when you say work 5a 5b when do u mean cause i do the regular
sets/reps need to know if i put 2 sets in between the regular sets
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Posted Sun, 04/13/2014 - 10:57 LIKE 8

Akhil Pathak
Hi, please guide me on the weight criteria in this program. That is, do we have to increase the
weight after each set of an exercise or the weight lifted remains the same. Because e.g if we
look at the Volume Phase week 1 day 1 then for seated rows we have to perform 3 sets of 8
reps each. Now should I perform those sets with the same weight or should I increase the
weight after each set while the reps will remain constant at 8 ? Because if I choose a weight
with which I have to finish the last set with 8 reps then it will feel lighter on the first set and if I
choose a weight with which I can finish the first set with 8 reps then I may not be able to reach
8 reps with that weight on the third set.
Thanks.
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Posted Mon, 02/03/2014 - 15:22 LIKE 10

Mike
Do you suggest any other of your workouts after having completed this 12-week one?
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Posted Mon, 01/27/2014 - 01:29 LIKE 15

Kenny
so i noticed that the workout description it says - Workout Volume:
Week 1 = Workout A - 2 Sets of 6 Reps, Workout B - 2 Sets of 10 Reps, Workout C - 2 Sets of
12 Reps
6 Reps
10 Reps
12 Reps.
so in week 1 under back n traps it says -5A 10. 10. .. but workout A for week 1 is 2 set of 6
correct? and there are other workouts through out the weeks that have similar statements. SO,
do I ignore what the chart is saying and pay attention to the workout description, in the
VOLUME section?
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Posted Thu, 01/23/2014 - 13:37 LIKE 9

John S
Hey,
What should i do once the program is finished? Start over> Go for another one? Just
maintain?
Thanks.
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Posted Tue, 12/10/2013 - 20:47 LIKE 11

Antonio
Hi
The exercises that have A and B, need to be do as a super set?
Thanks
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Posted Tue, 12/10/2013 - 10:32 LIKE 11

Oliver
Would it be alright to add extra ab exercices to this routine?
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Posted Fri, 12/06/2013 - 02:57 LIKE 8

Balili
At week 8 I was late to gym and I had one hour to work out. So I rested only for 40-45 seconds
between sets. I was able to do it. Is this normal? Why am I resting 60 or 90 seconds if I am
able to do the workout with 45 seconds rest?
Thanks.
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Posted Sat, 11/30/2013 - 07:36 LIKE 8

Mazen Samy
hello steve, i was wondering how much rest days should i take in the 3rd phase? thank you for
this amazing program.
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Posted Wed, 10/23/2013 - 12:46 LIKE 8

mike
Hello,
I've had success with this routine in the past. What do you suggest as a routine following this
or can I just repeat this workout with more weight/reps in each phase? I have seemed to
plateau and would like to break through it!
Thanks
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Posted Mon, 10/21/2013 - 12:58 LIKE 8

yasir
How much weight i shall increase in my workout plan weekly ?
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Posted Wed, 10/16/2013 - 19:50 LIKE 11

Matt
What percentages are supposed to be used in the first month of the program? Do we use the
work loads as described in the 3rd month?
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Posted Tue, 09/17/2013 - 16:36 LIKE 11

Kyle
Steve,
I am 46 and weigh 212. I have worked out before so I'm not a total beginner, but I just started
again after about a one year rest due to a shoulder injury. I into my 3rd week with a similar
program on this page. I am using "The Body Sculpting Bible for Men" by Villepigue and Rivera.
Their philosophy is work opposite muscle groups together; like day 1 back/chest, day 2 bi-
ceps/tri-ceps, day 3 shoulders/traps and legs. Your routine is very similar. What are the pros
and cons do you think with your routine verses this one? Or what lead you to couple your sets
together this way?
Another question that maybe you can help me with. Depending from who or what you read,
one can get conflicting instructions concerning Glutamine, protein, creatine, ect. If I want to
loose weight (my gut) but at the same time build muscle mass, what is best? Do I take
Glutamine, protein, creatine before I work out or after, or both? Also, I am using the "My
Fitness Pal" app which suggests I eat around 1600 calories a day with about 200 burned by
exercise to reach my goal of 190 lbs in 16 weeks. Is that an unrealistic goal or should I aim
higher if I want more mass?
Thanks, Kyle
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Posted Fri, 08/23/2013 - 15:28 LIKE 11

Travis Trego
Can someone post a video or give an explanation for a cable pull in?
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Posted Mon, 08/19/2013 - 09:05 LIKE 8

Travis
yeaaaa
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Posted Sat, 06/22/2013 - 23:28 LIKE 8

Brett
I suppose it's no coincidence that when I copied and pasted this work out into word - - One
weeks worth of workouts fit on each page! Thank you for that!
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Posted Tue, 06/18/2013 - 01:12 LIKE 11

Matt
Can I substitute the stiff-leg deadlifts with conventional deadlifts?
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Posted Tue, 06/18/2013 - 17:18 LIKE 9

mnsjason
If you're more comfortable with conventional deadlifts, then by all means substitute
them.
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Posted Sat, 06/15/2013 - 18:16 LIKE 9
Matt
When you get to the 4x6 part of thr program, would I be increasing weight after each set or
keeping same weight till next week?
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Posted Sun, 05/12/2013 - 10:41 LIKE 8

Mayank
My lower chest is weak can I replace the bench press with decline bench press
N keep the rest same.
Kindly suggest
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Posted Sat, 05/11/2013 - 12:46 LIKE 10

Mayank
Hey steve
While performing the super sets of exercise A n B of 2sets,it should be done alternatively
Like 5a+5b and second set of 5&+5b
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Posted Sat, 05/11/2013 - 11:36 LIKE 8

JacobC96
Does any part of this workout plan target the abs and obliques or should I add a day strictly for
that?
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Posted Sun, 05/05/2013 - 03:37 LIKE 10

viswa
after the completion of 12 weeks shall i start from 1st week??
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Posted Sat, 05/04/2013 - 08:25 LIKE 9

preet
hey steve,
I doing hard workout everyday but i cant loss my stomach fat, pls. advis.
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Posted Tue, 04/30/2013 - 03:17 LIKE 8
s3rcan
What about dumbbell flies?
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Posted Wed, 04/03/2013 - 09:47 LIKE 3

Bryanquick
Great workout and I thought I would never get back into shape. Went from 150 lbs to 200 lbs
in four months. Within 2 weeks I'm 193 lbs with rock hard 8 pack and chiseled chest whoop
whoop
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Posted Tue, 03/19/2013 - 17:21 LIKE 9

Hadi
Hi steve iwounder to know what is mean of AMAP also ifind it hard to calculate fat and carbs
help plzz Thanks alot
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Posted Fri, 04/12/2013 - 16:43 LIKE 11

s3rcan
AMAP = as many as possible
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Posted Tue, 03/19/2013 - 01:54 LIKE 9

John
I'm just starting this workout so I'm still in the first week.
The entire workout only takes me 20-25 minutes total to complete. Is this enough?
I guess I'm just used to P90X where I'm killing myself for an hour+.
My question is should I add something else to this workout?
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Posted Sun, 03/17/2013 - 06:27 LIKE 8

Peter
I want to add ABS WORKOUT to this program im on the 6 Week now can someone help me ?
cuz i dont know how and...
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Posted Fri, 03/15/2013 - 23:22 LIKE 10
prasanth
Hi Steve,
I am 31 year old, 5.5 ft height I have started noticing that I have gained some fat around my
stomach and my belly is starting to show specially on the lover ABS. I am not very happy with
the forming belly and would like to get rid of it ASAP. Please advice. i doing GYM weekly 3
days for my various parts, and ABS as well and the rest of the day i doing my cardio (20 min)
and ABS (25) work out at home.
But the lower ABS are still looking flabby. but the rest of the body are looks good. And since i
started to cut dawn my calories and increase the intensity of exercise now my chest and arm
muscles are looking smaller compare to the previous and the flabby ABS still there.
Please advise a programs through which i can cut dawn my lower belly as well as build up a
good looking upper body.
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Posted Mon, 03/04/2013 - 14:55 LIKE 20

Charlie
Why the hell do people give these comments so many thumbs down? Don't discourage
people from posting.
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Posted Tue, 02/26/2013 - 13:02 LIKE 11

CreationP
Hey Steve,
Being following your workout and I saw great progress. I am 63-64 kilos myself, do you think I
should get a belt for some of those exercises like the barbell row. I'm currently using about 38
kilos in barbell row?
Also, I'm going into the Intensity phase. Should I leave the same weights I was doing at the
end of week 4 or should I increase/decrease it?
Thank a lot.
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Posted Sat, 02/23/2013 - 13:38 LIKE 22

basile Gaboumba
Hi everybody, I'm new on this site and I just want to know if Dave's VIF mass building program
could be done on a bulk. And if there is anyone who already have done the program could
say something about the result after 3 months. Thank you
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Posted Tue, 02/19/2013 - 12:13 LIKE 11
matt
so for each set am i using the same weight as the set before
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Posted Tue, 02/19/2013 - 12:07 LIKE 12

matt
hey steve,
so for everyday workouts are you staying with the same weight? like in week 1 day 1 it says to
do barbell rows 10 reps first set, and then the same for the second set. so do you add weight
for the second set or stay with same weight.
Thanks
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Posted Fri, 02/15/2013 - 16:49 LIKE 14

Thomas
Thanks Joey.
Also do you recommend doing warm up sets before doing the sets/reps set out in the
program?
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Posted Wed, 02/13/2013 - 03:51 LIKE 17

Thomas
Do you recommend doing a seperate core workout along with this program because there
doesnt seem to be many core movements?
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Posted Thu, 02/14/2013 - 15:35 LIKE 20

Joey
Many of the compound movements actually hit your core pretty well, but you can add in
abdominal exercises whenever convenient.
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Posted Sat, 02/09/2013 - 18:03 LIKE 18

Sp2013
I'm a college student living in the dorm so don't have a big budget or the resources for a great
diet what do you recommend
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Posted Fri, 02/08/2013 - 16:08 LIKE 17

Peter
Im 15 years old and i have trained 2 months Fitnes and 2 years Street Fitnes, can i do this 12
week muscle gain program ?
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Posted Fri, 02/08/2013 - 18:19 LIKE 15

mnsjason
As long as you've been given the thumbs-up by your doctor, absolutely. Just be sure
that you're getting plenty of rest, and that your diet supports your activity level.
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Posted Sat, 02/09/2013 - 02:23 LIKE 16

Peter
What should i say to the doctor ... ? and im doing only the program nothing else from
this
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Posted Tue, 02/05/2013 - 12:02 LIKE 24

Justin Herrera
Can I build muscle and get cut with this program if I add cardio and diet good? I'm 17 yet old
205 pounds 5ft 7
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Posted Mon, 01/28/2013 - 10:46 LIKE 23

Peter
I am 15 years old ... can i do that program ? : )
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Posted Sun, 01/27/2013 - 22:24 LIKE 18

tommy
would i be able to do this program if i have been working out for around 1 and a half years but
am not quite 18??
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Posted Fri, 01/25/2013 - 23:18 LIKE 17
Richard Taylor
Hi,
I like this program,
however for this program I don't believe I can lift 80-85% of my 1RM for more than 1 set of 8,
How do you suggest I combat this for the weeks it requires the 8 reps? I'm good for 6 reps, but
8 is too taxing for 80%1RM, unless I'm throwing the weight up, then I'd get to maybe 3 sets,
but this wouldnt be controlled
Can you help me out with this one?
Thanks
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Posted Fri, 01/25/2013 - 03:35 LIKE 21

Rudolph
Hi ! I have a question,in the very first week of the routine,do i have to do the reps with constant
weight ? Thx :)
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Posted Thu, 01/24/2013 - 12:19 LIKE 15

gunner thorpe
Im 20 years old and weigh about 195. I was wondering would it be good to do some cardio
and core? Also would it be good to use a fat loss supplement such as pro oxy elite or a protein
supplement such as syntha 6?
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Posted Fri, 01/25/2013 - 18:23 LIKE 20

mnsjason
Pending a doctor's approval, you can absolutely start a cardio/core program. The
products you mention are quite reputable with some high customer reviews, so feel free
to read those over. If your goal is fat loss, you may want to check out this article on the
subject to get you heading in the right direction:
https://www.muscleandstrength.com/expert-guides/fat-loss
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Posted Thu, 01/24/2013 - 11:09 LIKE 18

gurpartap singh
sir, ihave 2 questions..
1) can i extend this 4 day a week workout to 5 days a week by splitting chest and shoulders
exercise for two different days as my chest is too lean,as i heard more the pain more will u
gain..
2) is their any diet paln too for this exercise schedule(for lean body).
i just want to add bulk to my body as i am very thin, i weigh 56 kgs and i am 5'9".
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Posted Sun, 01/20/2013 - 00:04 LIKE 22

Harjit
Hi Steve, i am 40 years og age and am new to bodybuilding. I am 1.83m in height and weigh
87kg. I have a BMI of 26.8. Have also a beer belly that i wish to get rid off. I wish to build up
mass and muscle. What would you recommend.
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Posted Tue, 01/15/2013 - 16:51 LIKE 16

Sabe
Would I be able to do this work out with not working out since November of 2010? I'll be
deployed. Will it be easy to most of the work out with what I will have?
What is a good basic protein and diet to help lose fat and replace with muscle?
Thanks.
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Posted Mon, 01/14/2013 - 23:41 LIKE 13

Jay
I saw the question asked a couple times but couldnt find an answer in here. When the
workouts have the 2a 2b or 5a 5b is that a superset or an alternating set like a's 1 week b's the
next?
Thanks
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Posted Sun, 01/13/2013 - 18:12 LIKE 16

Brad
Question regarding weight...
Example: volume week 1, should we do two sets of the same exact weight or increase the
weight if we achieve 10 reps on the first set ?
Bench press:
Set 1: 225x10
Set 2: 225x10 or 235x amap ?
Obviously if we can achieve 10 reps of 225 for both sets we increase the following week,
along with the reduction in reps.
Also assuming that 225 can be repped 10 times for two sets, out first set would not be to
failure, we would be 'holding back' some to ensure a second set...
Can anyone clarify? I've always had the mindset of 12,10,8 with progressively heavier weight,
leaving each set until near failure
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Posted Tue, 12/18/2012 - 09:56 LIKE 20

Bryan Coleman
Can I add rest-pause to the last set to all the work outs?
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Posted Mon, 12/17/2012 - 15:58 LIKE 19

Bryan
Hayy would it be cool to at Rest-pause to any of these weeks? like the first month or so?
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Posted Fri, 12/07/2012 - 11:06 LIKE 9

Joe
Im now trying this routine im really excited about it cause after 3 years of hard work i havent
even gain any good muscle gains, i just have a little doubt and its which days, how often, and
wich excercises u recomend me to do for ABS trainning!!! THANK YOU!!!!!
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Posted Mon, 12/03/2012 - 16:17 LIKE 13

Alex
Which assigned workout do I complete twice a week during the intensity phase? Day 2 and
3(chest&shoulders, legs)? I assume I would repeat those workouts on day 5 and day 6 of that
week.
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Posted Mon, 11/26/2012 - 22:53 LIKE 12

Rachit Arora
Do we have to take a break between the 4 days of working out in the Volume Phase or can we
do all 4 days one after the other. For eg. if I start Day 1 on Monday, can I be done with Day 4
by Thursday or should I take a day off between day 2 and day 3?
Thanks.
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Posted Sun, 11/25/2012 - 22:38 LIKE 14
Gabe
Hi on Friday you do arms than on Monday you do back and that includes the biceps, wouldn't
that make your arms smaller because you worked them out to much in a short period?
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Posted Mon, 10/29/2012 - 08:45 LIKE 18

Vaso
Hi Steve,
What does the AMAP mean?
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Posted Sun, 10/28/2012 - 19:08 LIKE 21

Grant young
How Long will this workout take until you start seeing a mass difference? If I'm not soar the
next couple days after does that mean the workout didn't do anything?
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Posted Tue, 10/23/2012 - 19:57 LIKE 12

Blake
if we are limited on the machines we get to use and the weights in general is it ok to replace
some of the exercises with a substatute?
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Posted Fri, 10/12/2012 - 14:43 LIKE 12

Sam
For more focus on the lower chest, would it be smart to add decline bench press on chest
day?
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Posted Fri, 10/05/2012 - 10:44 LIKE 17

Karush
Hey man , i've done this workout programme for 5 weeks now and it's amazing, but i have a
question what if i wanna continue with this sort of mass building, do i just start over from first
week in the programme or do i do my own ? I really like the routines !!' :D
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Posted Wed, 09/26/2012 - 21:16 LIKE 17
Herman
thanks :)
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Posted Wed, 09/26/2012 - 13:24 LIKE 10

Herman
AMAP? what thats mean ?
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Posted Wed, 09/26/2012 - 15:30 LIKE 17

Steven
As many as possible.
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Posted Tue, 08/28/2012 - 04:45 LIKE 18

Mubarak
i like the look of this training program. can't wait to get started
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Posted Sat, 08/25/2012 - 20:24 LIKE 19

Tyler
Hi,
Would it be a good or bad idea to vary routines by the week? I'm currently using the V.I.F.
Mass Building Progam and was wondering if every other week I could throw in the 4 Day
Power Muscle Burn Split routine, then continue back with the VIF the following week for
muscle confusion.
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Posted Sat, 08/18/2012 - 09:10 LIKE 15

Dave
Hi Dave here,
This workout really put me on the right track for muscle growth. I was about 157 lbs when i
started (with a track n field body) and now i'm on my last two days of the v.i.f. workout.
Currently 169-170 with more definition than i started out with. My goal is to reach 180 and
keep my bmi fairly low(about 10 to 15%). I enjoyed doing this workout and all but I wanna
know if there is a advanced workout similar to this or what I should start doing after this to
reach my goal. Please help.
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Posted Thu, 08/16/2012 - 17:20 LIKE 16

Lukas
So i switched it up a little bit on the arms day to get a slight bit a variety in the rep ranges (Just
finished the second week)
Here's what it looks like:
1a: BB curls 3x8
1b: CG Bench Press 3x8
2a: DB incline curls 3x8
2b: Decline lying triceps extension 3x8 (I lower the weight behind my head and do reps that
way til i can't do proper form then switch to normal skullcrushers to finish the set.....gets a
really sweet burn)
3: 1 set of the biceps ladder as a finisher (
http://www.muscleandfitness.com/videos/mf-raw/raw-training/mf-raw-43-bic...)
4: 1 set of the triceps ladder (
http://www.muscleandfitness.com/videos/mf-raw/raw-training/mf-raw-3-tric...)
I use rest pause to crank out all reps on last set of each exercise besides the ladder exercises.
Can someone please let me know if this looks like an alright sub for the arm workout posted
on here?
Thank you!
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Posted Mon, 08/13/2012 - 11:04 LIKE 11

Joe
I am trying to lose a lot of fat and build muscle at the same time. I work out now at the gym
and do about and hour of cardio and then lift monday thru saturday. I came across this work
out and looks like this is what i am looking for. I am currently 6 foot tall 275 lbs. My goal is to
lose the excess fat and build muscle and be tone and be able to see ther definition. Do you
think that this workout plus still doing my cardio would be a good mix? would i see the results
i am loking for?
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Posted Wed, 08/22/2012 - 15:29 LIKE 12

Joey
Hey Joey,
Any proven routine will help you reach your goals as long as you focus on progression.
However, if you are new to lifting I'd recommend a beginner routine.
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Posted Mon, 07/23/2012 - 23:57 LIKE 21

BrenoHenrique
does it really work? thank you
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Posted Mon, 07/09/2012 - 12:29 LIKE 17

Edward
Do I move from one set to next one or do all sets and than move to the next one?
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Posted Sat, 06/30/2012 - 09:41 LIKE 11

emad
week 5 , day 2,3,4 , the exercises doesn’t reflect the muscle group title , i think its typo mistake
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Posted Sat, 06/16/2012 - 23:56 LIKE 19

Jimmy
Is there an app I can download for muscle & Strength? Would be great to have Dave's V.I.F
Mass Building Program workout program on my phone.
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Posted Mon, 06/04/2012 - 06:56 LIKE 15

Nick
Hello Steve,
This program looks great! I plan on starting this today. Is there a recommendation on how
often abs should be worked for this program?
Also, does it matter which days I do the workouts? Ex. Days 1 -4 will be Monday - Thursday.
Days 1-3 in Phase 3 will be Monday - Wednesday then rest for 4 days. Would this work?
Thanks for your help.
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Posted Fri, 05/25/2012 - 14:03 LIKE 19

chris
Steve
i am a little confused by the first phase. are we supposed to do as many set as we can past
the 2 sets of 10 reps?
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Posted Thu, 05/24/2012 - 23:32 LIKE 7

Jay
I like the layout of this program & am interested in giving it a go. But what are the loading
parameters I should be using. I mean should I be starting out with a weight that is my 10 rep
max, 80%, 75% of my 10 rep max??? An answer to this would really help out because there's
no way anyone is going to go from doing a weight they can barely get 6 reps with for one or
two sets to getting that same weight for 6 reps on 5 consecutive sets. Obviously I know you're
not supposed to always succeed in your goal but someone may easily fail on week 2 of this
program if their loading parameters are off.
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Posted Wed, 05/16/2012 - 14:09 LIKE 9

Bubblah
I agree with Basil on the previous post.
Quote:
"In Intensity phase: Week 5 Day 2 the header says Chest&shoulder but leg exercises are
written instead. In day 3 it says legs but shoulders and arms are given given. In day 4 the
header is "arms", but again another group of leg exercises is given. Could you please make
the right corrections, as I am about to start week 5."
Is it a mistake with the exercises or is it just the title that is wrong but exercises are correct for
that week?? Let's hope the latter.
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Posted Thu, 05/10/2012 - 03:36 LIKE 6

Basil
Hi,
In Intensity phase: Week 5 Day 2 the header says Chest&shoulder but leg exercises are
written instead. In day 3 it says legs but shoulders and arms are given given. In day 4 the
header is "arms", but again another group of leg exercises is given. Could you please make
the right corrections, as I am about to start week 5.
Thanks
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Posted Mon, 05/07/2012 - 12:19 LIKE 6

Chester
Do i repeat one workout all over again after i did it? like im on day one week 1..Do i repeat day
one again after I did it once or do I just do one round?
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Posted Fri, 05/04/2012 - 14:49 LIKE 1

Bryan
do the a and b's before the numbers signify supersets?
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Posted Wed, 05/02/2012 - 22:23 LIKE 7

Mtonna
Hey steve,
which supplements would you recommend for this workout?
Also, im into martial arts and will be working out there 5 times a week, is this acceptable with
this regime, or should i tone it down slightly?
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Posted Sun, 04/01/2012 - 22:59 LIKE 6

Erich Manion
I was wondering if this workout would be good for me, if I am trying to add significant strength
and weight gains in a short amount of time. Basically, I am going off to play football at a Junior
college, Outside Linebacker specifically, and I want to gain about 20 pounds and add as
much strength as possible to my build before June when I go off to the college. Right now I
am aout 6'3", 205 pounds, so I am not exactly a stick, but I'm not huge either. I have lifted and
played many a sport throughput HS, but I didn't relly have the correct, didn't take any supps,
etc. Now though, I am taking it very seriously, I take many vitamins by pill, I take a workout
supplement and creatine, and I also try to est enough of the nutrients, proteins, carbs, and
calories I need. Would this be a good program for me, or should I try a different routine? If so,
should I modify it or up the recommended daily caloric intake by how much, and how much
strength and weight should I gain with this? Again i am expecting to gain around 20 pounds,
and up my maxes by 40 or 50 pounds, and have 8 weeks to do it.
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Posted Sat, 03/31/2012 - 23:47 LIKE 4

ethan
hi steve! im about 10 months of workout i am 21 years old 45klg weight... but i want to change
my workouts and split. is this good for increasing for muscle mass size, dave herber exercise!!
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Posted Sat, 03/31/2012 - 09:07 LIKE 3
Eric Phillips
My wife and I just completed our first Body for Life 12 week challenge. We both had good
results and are ready to move on to a different program. I would still consider us beginners
since we've only been lifting consistently for 3 months. I have a couple of questions about this
program.
- Would this be a good program for us to do considering my comments above?
- At this point, my wife and I have different objectives. She wants to continue to lose weight
and improve strength. I've lost as much weight as I want to lose. I want to build muscle and
increase strength. Can this plan meet both of our needs?
Thanks
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Posted Tue, 03/20/2012 - 03:04 LIKE 2

eL
hi Steve.
Can I add some ab workout and push up every-time I use this workout,
because I wanna gain mass and at the same time I wanna gain my chest and abs.
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Posted Fri, 03/16/2012 - 22:44 LIKE 3

Zaky
Steve,
It looks great workout. What is the rep timing for this workout?
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Posted Tue, 03/13/2012 - 09:41 LIKE 4

Rob
Hi,
is there any supersets in this workout?
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Posted Mon, 03/12/2012 - 20:13 LIKE 5

Rob
Hi steve,
on the workout schedual list, whata the A and B for?
like
is it for superset?
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Posted Sat, 03/10/2012 - 15:31 LIKE 8

robby
Hey my name is Robby i`m a 6"8 guy from PR and I weight 192pounds and i would like to
gain some muscle cause i play basketball and i wanted to know if this affects my jump and
which supplements should i take to make my muscle gain faster.
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Posted Tue, 02/28/2012 - 10:24 LIKE 7

Chris
Would you recommend adding any abdominal or core work? If so, would you do it on a rest
day or on another day (lower body day, arms day, etc.)? I am on week two of this program and
I'm already noticing results so thank you for this program. Everything is laid out perfectly.
Thanks
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Posted Mon, 02/20/2012 - 11:06 LIKE 5

juliusc
so after day 4 of week 1 you will immediately start day 1 of week 2 without a restday?
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Posted Tue, 02/07/2012 - 10:30 LIKE 5

apicc
I have just recently started this routine and I find that I am done with my workout more quickly
than before. Before this my routine was more conventional training with more sets and reps
with longer rest periods. I have not been sore in a while but was sore after my first day of this
so it already seems effective I just would like to know if I will lose shape because I feel as if I
am burning fewer calories and spending less time at the gym .
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Posted Wed, 02/01/2012 - 07:22 LIKE 6

Damian Garcia
Hi, I've recently just started this program, and I take a mass gainer before and after my
workout, I'm 18 and only 5'7 , 150 lbs, I'm looking to get to 160-70. And I've been taking
omega 3, fish oil. And I was wondering if that will like counteract my mass gainer? And if it's
been the reason why I struggle gaining weight? cause sole people have actually lost weight by
taking omega 3, fish oil. Any help would be great. Thank you.
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Posted Tue, 01/17/2012 - 04:11 LIKE 5

Cameron
i am doing this workout, and participating in track practice everyday, is that going to effect my
results?
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Posted Thu, 10/06/2011 - 00:33 LIKE 4

Daniel Guerrero
Can I please get some clarity on what it means on the first phase of this work out, when you
get to weeks 3 and 4?
It says no more than 10 total sets.
I really dont understand that part. Can someone help?
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Posted Thu, 09/29/2011 - 10:57 LIKE 9

Daniel Guerrero
In the description of the workout, it says to doWeek 3 = 4 Sets of 6 Reps Per Exercise (No
More than 10 Total sets)
What does that exactly mean? Im planning on starting this workout in next coming days.
Thanks
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Posted Tue, 09/27/2011 - 01:20 LIKE 5

Stephen
Hi. How important are following the rest periods precisely for the workout? Will it affect my
gains significantly?
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Posted Mon, 09/26/2011 - 03:57 LIKE 10

Shan
my metobolism rate is really high and im 5'10" and only 12olbs. I want to gain weight and is
this a good workout for me?
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Posted Wed, 09/21/2011 - 14:17 LIKE 4

Coleman Steagall
I just started this routine earlier this week. But I had some questions about the split. This is
what I was thinking;
Mon- Back&Trap, Abs
Tue- Plyometrics
Wed- Chest&Shoulders, Abs
Thur- Yoga
Fri- Legs
Sat- Arms, Abs
Sun- OFF
Look good or should I incorporate more rest days?
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Posted Wed, 09/21/2011 - 01:11 LIKE 11

z
How many pounds will I be expecting to gain in a month? Thanks.
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Posted Tue, 09/13/2011 - 18:02 LIKE 5

iceman9350
i want to gain muscle but i dont want to be overly bulk i would like to loose some body fat and
also gain muscle would this workout be ok for that
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Posted Sun, 09/11/2011 - 14:23 LIKE 5

Syed Hassan Abbas
HI Steve,
I am 30 year old. Based on my 75 KG weight and 180 CM high my daily calories allowance is
3233. I am just starting your plan from tomorrow and I have selected a diet plan of 4000
calories that include supplements. I want to gain weight but also want to burn fat especially on
my belly. Do I need to reduce my calories intake? Or just adding some cardio will fix it? I have
also planned 1 to 2 hours swimming sessions on my rest days (Wednesday, Saturday,
Sunday), is this ok? Or will you suggest swimming before or after workout?
Following is my routine.
Monday: Day 1 Workout
Tuesday: Day 2 Workout
Wednesday: Swimming
Thursday: Day 3 Workout
Friday: Day 4 Workout
Thanks,
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Posted Wed, 09/07/2011 - 15:08 LIKE 5

charle
Am a skinny guy would this work for me ? ( would give me a ripped look ?? )
Thank you
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Posted Tue, 09/06/2011 - 12:28 LIKE 10

Dave
Could you post a picture to a person who used this workout (that would add way more
credibilty to the workout , could i add a couple of back workouts more such as Lat Pull Down
& Reverse Grip Machine T-Bar .
Anyways great job ..
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Posted Tue, 08/02/2011 - 22:04 LIKE 9

Csaba
Hey Steve,
Would it be ok if I did an isolation exercise for my forearms after each workout and a 10
minute cardio on elliptical machine 3 times a week?
Thanks
Csaba
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Posted Mon, 07/25/2011 - 00:10 LIKE 9

Josh
Can I add more exercises to the routine?
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Posted Sun, 07/17/2011 - 18:33 LIKE 6
Stephen
Hi Stephen here,
Im new to working out ( just 4 months ). I just finished the HIML-4 workout featured on this site.
Its given me good gains. Im planning to shift to this program do you think this is a good idea?
Also, when doing the workouts here should I do all the sets of workout 1 before moving to
workout 2? or can i do one set of each exercise and move to the next and cycle back to the
first workout ( i.e. workout 1 (first set) --> workout 2 (first set) ---> workout 3 (first set) --->
workout 1 (second set) ) .
I would appreciate any helpful feedback. Thank you.
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Posted Sun, 06/26/2011 - 03:31 LIKE 11

nitesh kumar
tell me one thing after this entire exercise we need to start from first week again
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Posted Sun, 06/05/2011 - 18:25 LIKE 6

frank
First off, i find it hilarious that people will ask the same question over and over when they
could just show some intelligence and read through the blog.
Secondly, people, we have a forum on here for a reason. All of your workout, nutrition, and
supplementation questions have been answered at some point or another on here. TRY
SEARCHING THE FORUM. Rather than just re asking a question you could rather easily find
the answer for.
As for my question, if i complete the split once every 6 days rather than 7, and add one extra
"week" to each phase. Will i still be giving my body enough time to rest or do you strongly
suggest keeping it to a 7 day cycle?
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Posted Sat, 06/04/2011 - 21:55 LIKE 10

ANDY VILLANUEVA
hello. what does AMAP MEAN PLEASE NEW HERE THANKS
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Posted Tue, 06/07/2011 - 16:26 LIKE 4

Steven
Hi Andy,
As much as possible.
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Posted Sun, 05/22/2011 - 11:54 LIKE 4

Brandon
What do you recommend doing once you finish the week 12 of this workout? Is there another
workout you recommend or should I start this one all over again?
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Posted Thu, 07/07/2011 - 03:53 LIKE 5

Jay
I'd like to know this too please
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Posted Sun, 05/22/2011 - 06:36 LIKE 5

Mcsheehy
I'm only 17 years old and have been doing weights for almost a year, and my growth has
actually accelerated, besides I'm happy the height I am. Any tips on eating high calorie meals
whilst keeping them small to follow 6 meal a day pattern. And would my shake providing 20g
protein count as meal?
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Posted Thu, 05/05/2011 - 20:09 LIKE 6

TK
whats the recommended weight i should use in this workout. should i start low and make my
way up or what. so how does this work and also i was wondering if u can help me make a diet
plan because i want to lose weight and gain muscle as well as muscle mass.
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Posted Fri, 04/15/2011 - 12:30 LIKE 6

Conner
Hey steve, I am 17 years old at 6 foot and 175 pounds. I am in the third week of this workout
and have gained a lot of definition in my arms. I eat about 2000 calories a day and its all lean
meats, fruits, vegetables, and nuts (almonds and almond butter, etc.) I am also doing an ab
workout on the side as well as cardio three days a week. How can I amp up the process in
gaining mass, I am eating a lot of proteins as well as taking one scoop of protein supplement
per day, but I feel like I should be moving along a lot faster. I would appreciate your input. Have
a good one and thanks for the great workout.
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Posted Fri, 04/08/2011 - 18:42 LIKE 5

Chris
Im confused on week 1. Within the frenquency dominant phase decription you wrote about
the a, b, and c. But week one is NOT the frenquency dominant week. Do i just ignore the a
and b in the first week and do the ten reps?
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Posted Sun, 03/27/2011 - 18:30 LIKE 7

bigmoe42
I am on week 10 of this workout program. I thought it was great. what is a good program to do
next?
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Posted Tue, 03/01/2011 - 16:01 LIKE 7

Derek Charlebois
This program is oddly similar to my Tri-Phase program, which I released in 2006:
http://scivation.com/books/triphase.htm
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Posted Thu, 02/24/2011 - 10:53 LIKE 6

Tree
Dave,
great workout and I'm loving it so far. I have been working out for nearly 17 years and I am
always looking for new routines. I did have one quick question. For all 3 phases, what is the
rest schedule? I just started week 1, but I have worked out monday thru today (feb 24, 2011). I
was planning on resting Friday thru Sunday and start up week 2 on Monday. Please let me
know if I should do a 1 day on 1 day off regimen or something different. Thanks again!
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Posted Thu, 02/17/2011 - 11:18 LIKE 5

azf
please,
at Volume Phase - Week 1
day 1 , chest & shoulders
what mean 5A 5B? what stand for?
and many more at day two 2A 2B ??
thanks for your help
hope you got this at excel sheet ( down-loadable )
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Posted Wed, 02/09/2011 - 16:13 LIKE 13

Kevin
Hi steve..
Great workout programme
I am a 165 pound male 6ft.. How many calories a day would you reccommend that I take 1st
of all.. I was thinking 3250 or 3000. If you could give me some feedback on that please. Many
thanks
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Posted Tue, 02/08/2011 - 13:53 LIKE 6

Michael
Dave,
I just read through this workout regimen and am excited to start it next week. I have been
lifting off and on for over twenty years and for some reason I am seeing better results now
than when I was in my twentys. I guess that age and maturity thing is helping me stay more
focused and disciplined in and out of the gym.
Approximately what percent of my 1 rep maximum lift should I start with on the Volume
Phase? And Am I adding weight each after each set?
Thanks, and I will let you know how it's working after 12 weeks.
Mike
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Posted Sat, 02/05/2011 - 18:47 LIKE 11

Jay Dutta
what does the AMAP mean by the oull up ?
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Posted Thu, 01/13/2011 - 12:21 LIKE 7

Marc G
What would you recommend to do weight wise in the V phase. I am 180 lbs at 5'9'' and been
working out steadily for many years..
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Posted Wed, 01/26/2011 - 17:42 LIKE 11
Dave
Hi Marc,
If you've been working out steadily for many years, you should have a pretty good idea
how much weight you can handle on each exercise for the # of prescribed reps.
If you choose a weight and cannot come close to the reps prescribed, I would lighten it.
IF you choose a weight and get the reps prescribed easily for all sets, I would increase
it.
It takes a bit of experimentation, but I'm sure you'll figure it out!
Good Luck,
Dave
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Posted Wed, 01/12/2011 - 00:22 LIKE 14

Seth
This is my 2nd time going through this workout and I wish I had asked these questions the
first time. During the Volume phase what does
(No More than 10 Total sets) mean? There are much more than 10 if I do 4 sets of each
exercise.
I'm also unclear on the sets and reps. For example, if my goal is 4 sets of 6 reps and my first
set is the most weight I can lift 6 times, I may only be able to do 3 or 4 reps on the 4th set.
Should my goal 6 reps on the 4th set and not maxing out the first 3 sets?
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Posted Wed, 01/26/2011 - 17:39 LIKE 13

Dave
Hey Seth,
Sorry it took me so long to see this question.
No More than 10 Total Sets is a note for the SMALLER MUSCLE GROUPS only, not for
the entire workout. I.E. You shouldn't be doing more than 10 sets of direct bicep work.
As far as sets and reps are concerned, you should have energy left to get all 4 sets at 6
reps. Granted the last set of 6 should be pretty tough, but you shouldn't be exhausted
after the first set of 6 reps. If you don't get all 6 reps on the 4th set, but did on the
previous 3 sets, I would just keep the weight the same for the following week and try to
get all 6 reps in the 4th set. Also, be mindful of your rest time, a set of 6 reps takes a lot
of energy, so make sure you a resting at least 90 seconds or even 2 minutes so your
body has time to recruite!
Good Luck and thanks for trying the VIF!
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Posted Tue, 01/11/2011 - 20:13 LIKE 12
dan
Hi, before to do your exercice... Do you do pre-set and if yes how many. Thank you.
Week 1 Day 1 Set #1 Set #2 Set #3 Set #4 Set #5
1 Pull Ups AMAP AMAP
3 Seated Cable Rows 10 10
4 Hyper Extensions 10 10
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Posted Tue, 12/28/2010 - 22:32 LIKE 12

Keith
Hi. Great workout. The question I have with this workout (and most other workouts) is what to
do after you're done with the whole program? Do you just start over presumably using heavier
weight than the first time you went through it?
Thanks
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Posted Tue, 01/11/2011 - 14:07 LIKE 12

Steven
Hi Keith,
You can continue to use the program as long as you are seeing good results.
Regarding weight, using good form, always push yourself on every set. When you can
perform the recommended number of reps for a set, add weight.
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Posted Thu, 12/23/2010 - 07:11 LIKE 15

TAswoor
hi steve,
what is this AMAP means ?
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Posted Thu, 12/23/2010 - 12:50 LIKE 15

Steven
As Many As Possible.
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Posted Tue, 12/21/2010 - 20:44 LIKE 11

Thor Underdahl
Is there anywhere to get this program in excel or some other format so I can print it out and
bring to the gym to keep track of where I'm at and track weights used?
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Posted Thu, 12/23/2010 - 12:51 LIKE 12

Steven
Hi Thor,
Not at this time. Sorry.
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Posted Sun, 03/06/2011 - 13:05 LIKE 8

me
Copy and paste into microsoft word. Worked great for me.
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Posted Wed, 01/26/2011 - 17:47 LIKE 11

Dave
Hey Thor,
If you are a member of the forum, send me a Private Message (muscletrainerdh) and I
will get the spreadsheet to you.
Or YOu can e-mail me at dave@w8lifter.com
All The Best,
Dave
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Posted Wed, 12/01/2010 - 03:48 LIKE 19

HJM91
hi how do you perform the cable pull in do you have a video or a picture?
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Posted Tue, 12/07/2010 - 10:13 LIKE 23
Steven
Hi HJM,
You attach a rope or v-handle to a pulley around face level, and pull the handle towards
your face.
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Posted Fri, 11/19/2010 - 15:09 LIKE 25

HJM91
for the week of upper/lower body is this how you should schedule it?
Monday-upper body
Tuesday-lower body
Wednesday-rest
Thursday-upper body
Friday-lower body
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Posted Mon, 11/22/2010 - 14:05 LIKE 26

Steven
That looks good.
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Posted Mon, 11/01/2010 - 00:46 LIKE 23

tomskee
hey steve.
i was just thinking today about training im on the last few weeks of this then im going to one of
your full body workouts. one question probably a waste to ask since im almost done with this.
it came to my mind that when the reps change in the full body section and i do 6 reps for
bench press say and then next week its 10 or 12 reps should i keep the same weight as the
week before and not be able to complete 12 reps or should i lower it a little so i can only just
do the 12. cheers
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Posted Mon, 11/01/2010 - 12:20 LIKE 31

Steven
Hi Tomskee,
You always want to use as much weight as possible for each set. Using good form,
always push yourself on every set. When you can perform the recommended number
of reps for a set, add weight.
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Posted Tue, 10/26/2010 - 22:14 LIKE 21

Thor
Do you recommend doing all 4 days in a row. Or should there be breaks in between?
Thanks
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Posted Wed, 10/27/2010 - 09:42 LIKE 24

Steven
Hi Thor,
4 days in a row can work, but it's generally better to insert a few rest days if possible.
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Posted Sat, 10/23/2010 - 14:26 LIKE 30

HJM91
Hey Steve, i was wondering what would be a good split for the vol phase and also for the
upper and lower body i would do upper body Monday and Wednesday and do lower body
Tuesday and Thursday?
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Posted Mon, 10/25/2010 - 09:23 LIKE 27

Steven
Hi HJM,
I would use something like this:
Day 1 - Back and Traps
Day 2 - Chest and Shoulders
Day 3 - OFF
Day 4 - Legs
Day 5 - Arms
Day 6 & 7 - OFF
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Posted Mon, 10/25/2010 - 12:16 LIKE 19

HJM91
if i need work on my chest more should i put that on day 1 instead of day 2? ty
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Posted Mon, 10/25/2010 - 14:49 LIKE 16

Steven
Hi HJM,
That might actually make it harder to work your chest. Chest work involves triceps, and
you want to rest your triceps after your arm day so they are fresh on chest day.
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Posted Sun, 10/17/2010 - 04:12 LIKE 23

Ali Aslam
hey steve i am about to begin this program monday, and i wanted to ask, i am a huge fan of
doing cardio because i have a strong believe that i lose alot of fat from doing cardio atleast 30
mins 3 times a week. Can i do cardio for no more than 30 mins 3 timmes a week during the
whole course of this program. thank you
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Posted Wed, 10/20/2010 - 11:23 LIKE 28

Steven
Hi Ali,
Cardio for general health is a very good choice.
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Posted Fri, 10/15/2010 - 22:18 LIKE 24

todd
i am not familiar with the exercise listed as cable pull ins. can you explain this exercise or offer
an alternative?
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Posted Mon, 10/18/2010 - 14:53 LIKE 23

Steven
Hi Todd,
I am not familiar with the exercise. i recommend asking the question on the forum:
http://www.muscleandstrength.com/forum/
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Posted Fri, 09/17/2010 - 17:59 LIKE 23
ronald
hey.. i have a question about the number and the letters.. for example u have there 2A and
2B.. does that mean i have to do 2B right away with no rest after 2A.
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Posted Mon, 09/20/2010 - 13:39 LIKE 32

Steven
Hi Ronald,
Yes, they are supersets with no rest between.
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Posted Tue, 08/24/2010 - 01:35 LIKE 24

tomskee
so.
monday:arms
tues:legs
wed:chest/shoulders
thursday:off
friday:off
sat:back traps
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Posted Wed, 08/25/2010 - 12:23 LIKE 28

Steven
That looks solid!
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Posted Sat, 08/21/2010 - 21:06 LIKE 23

tomskee
hey mate.
just just wondering if this would work out until the fullbody splits.
mon: arms
tue:legs
Wed:off
thurs:back/traps
friday:off/i have very intense labour job that day all day.
sat:chest/shoulders
i think thats all sweet but your the pro! cheers
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Posted Mon, 08/23/2010 - 13:32 LIKE 20

Steven
Hi Tomskee,
I would rather see you work back and traps on Saturday, and move chest/shoulders to
Wednesday. This will better space out your heavy pushing (tricep) days.
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Posted Fri, 08/20/2010 - 14:07 LIKE 24

Robbie
Thanks Steve. I think I do not use up a lot of calories each day since I am at my desk glued to
a computer(at work) for 10-12 hours a day...I'll try reducing the calorie intake and see if it
makes a difference.
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Posted Thu, 08/19/2010 - 11:54 LIKE 21

Robbie
I am 37 years old...
My BMR is 2040 calories
TDEE = 2250 calories
My daily intake is as follows:
260 grams of protein - 1040 caloreis
200 grams of carbs - 800 calories
50 grams of Fat - 450 calories
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Posted Fri, 08/20/2010 - 10:06 LIKE 22

Steven
Hi Robbie,
I would try cutting back the daily calories by 200-300 and see what the scale does over
the course of the next month. It is fairly amazing that you are gaining weight eating so
little.
Keep cardio the same for a month until we figure out what's going on with your diet.
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Posted Wed, 08/18/2010 - 18:57 LIKE 33

Robbie
Hi Steve,
I am in the 9th week of the program and my muscle development has been fair. I have gained
8 lbs so far (156 to 164) and I am 5' 10. I follow one day workout based on the program
followed by 1 day of 1 hr cardio (burn around 350 calories) and so on. I take one day as rest
during the week. I have started noticing that I have gained some fat around my stomach and
my belly is starting to show. Is this normal? My daily calorie is based on the calculation that
you have provided. Should I reduce calorie intake for the remaining 4 weeks and increase
cardio? I am not very happy with the forming belly and would like to get rid of it ASAP. Please
advice.
Thanks.
Robbie.
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Posted Thu, 08/19/2010 - 10:56 LIKE 33

Steven
Hi Robbie,
How many calories are you eating per day, and where did you get the number from?
That is great progress. It is normal to gain some fat while trying to add muscle, but I
want to see if we can start to minimize the fat gains.
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Posted Wed, 08/04/2010 - 17:21 LIKE 23

afi
how are the rest days divided for the 1st 2 phases is it 1st 4 days of the week u have to
workout and others days rest or rest in between days
afi
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Posted Thu, 08/05/2010 - 10:29 LIKE 25

Steven
Hi Afi,
I would recommend performing the first two workouts, then taking a rest fay. Perform
the next 2 workouts, then rest 2 days - for a total of 7 days.
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Posted Wed, 08/04/2010 - 15:56 LIKE 16

afi
hey steve,
after 2 years i started working out its been 2 mnths nw not very hardcore workouts but ya ok
one but not proper diet as result i gained bit weight (beefy),i am 28yrs 89kg 5ft11", now i want
to start the Dave's V.I.F Mass Building Program, my aim is lean mass with definition and shred
unwanted fat through workouts,my plan for the schedule are
PROTEIN - DYMATIZE ELITE 12 HR.
FAT BURNER - UNIVERSAL ANIMAL OR HYDROXYCUT.
GROWTH HORMONE - ANIMAL PAK OR SECRETAGOUG-ONE.
PRE-WORKOUT - CYTONOX.
POST -WORKOUT - CYTOCELL.
MULTIVITAMINS - WELLMAN OR SUPRADYNE.
DIET PLAN - https://www.muscleandstrength.com/diet-and-nutrition/diets/sample-muscle...
please let me know the above are good or anything which i shouldn't use comparing to
optional one's and also please suggest the above VIF workouts are good for my plan or Power
Muscle Burn 5 day split workouts are better.
waiting for your kind reply asap.
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Posted Thu, 08/05/2010 - 10:27 LIKE 26

Steven
Hi Afi,
I wouldn't use the power muscle burn split at this stage in your training. I would wait for
a while until you have spent some time on squats and deadlifts.
The sample muscle building diet is a solid plan. Keep a close eye on the scale. If it's not
moving, you may have to add in more calories.
Your supplement plan looks great. Looks like you have done plenty of research.
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Posted Fri, 08/06/2010 - 05:47 LIKE 25

afi
thank you dear, yes i did lots of research, can you please suggest which of below
mentioned give positive results, some say SECRETAGOUGE-ONE is no use for who are
below 35's is it true.
FAT BURNER - UNIVERSAL ANIMAL OR HYDROXYCUT.
GROWTH HORMONE - ANIMAL PAK OR SECRETAGOUG-ONE
and steve so u think V.I.F progm is good for my plan rt?? or do u have any other good
suggestions.
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Posted Fri, 08/06/2010 - 14:23 LIKE 28

Steven
I think it's a great plan. Just work hard, eat right and get plenty of rest.
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Posted Fri, 08/06/2010 - 05:50 LIKE 24

afi
GROWTH HORMONE - ANIMAL PAK OR SECRETAGOUG-ONE.
oops i meant ANIMAL STACK OR SECRETAGOUGE-ONE, so what do you think which
one is better for a 28yrs old.
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Posted Fri, 08/06/2010 - 14:22 LIKE 19

Steven
My choice would be Animal Pak. It's been around for ages and has a great track record.
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Posted Mon, 08/02/2010 - 15:53 LIKE 21

Phikaz
Hi.
What are cable pull-ins and reverse one-leg crunches. There is no video for those. Thanks
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Posted Tue, 08/03/2010 - 14:04 LIKE 21

Steven
Hi Phikaz,
For one leg crunches you crunch your leg to your chest instead of crunching your head
towards your abs. I;m not familiar with Cable pull-ins. I would recommend asking on the
forum:
http://www.muscleandstrength.com/forum/
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Posted Wed, 07/14/2010 - 21:09 LIKE 24

vinson
I have question about FAQ4.
it says we cant go back to previous weight while we can't get the require reps. For example, i
can do pull up with free weight for 6 reps, but i cant do it 5 times of 6 reps. Should i still do it
with free weight as the FAQ4 said.
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Posted Thu, 07/15/2010 - 14:56 LIKE 19
Steven
Hi Vinson,
Stick with pullups until you can perform all reps with the stated number of sets.
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Posted Mon, 06/21/2010 - 08:48 LIKE 24

andy7561
this workout looks intense, i'm currently uping my cardio and looking for a bit more definition.
I've been gaining for the last few months and currently weigh around 200lbs, would you
recommend this workout when cutting?
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Posted Mon, 06/21/2010 - 09:34 LIKE 24

Steven
Hi Andy,
You can really use any bodybuilding style diet when cutting as long as your diet is in
check and you are pushing for progression (more reps/weight) on every set.
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Posted Tue, 03/06/2012 - 20:43 LIKE 31

Zaky
You can really use any bodybuilding style diet when cutting as long as your diet is in
check and you are pushing for progression (more reps/weight) on every set.
Steve,
What do you mean by more reps/weight on every set? Do you mean it is better to do
more reps/weight than in the workout chart?
Thanks
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Posted Mon, 06/14/2010 - 11:43 LIKE 28

Wayne
I was wondering if the exercises that are paired with same number (example in first day 5a,
5b) should be performed as a superset?
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Posted Tue, 05/25/2010 - 09:40 LIKE 34
giovanni
Can I do Mon:Chest/Shoulder Wed:Back/Rear/Delt/Trap Fri:Bicep/Tricep
Sun:Quads/Hams/Calves, Mon:restart cycle? Is that an good way of going about this?
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Posted Tue, 05/25/2010 - 10:31 LIKE 30

Steven
That looks like a solid template.
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Posted Tue, 05/25/2010 - 12:24 LIKE 25

giovanni
Thanks. And just wondering im 17 turning 18 5ft 10inches at 150 lb 10-11% bodyfat
and trying to gain mass. Right now im consuming aboout 2400 calories per day
250grams of protien, 300gcarbs and dont really cound fats because i get good ones
from canned salmon, lean ground beef and turkey as well as fish oils supplements. Im
sure i should up my calorie intake but i dont know by how much and i jut got braces so
i cannot eat as much as i like during my meals because it hurts alot. Should i get a
mass gainer like vpx stealth or Six Star Professional muscle building milkshake? Also is
it ok for me to use creatine and NO supplements now that im near 18?
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Posted Tue, 05/25/2010 - 17:24 LIKE 22

Steven
2400 calories isn't very much, especially at your age. You might need to eat 3500 to
4000 per day to gain weight at a modest rate. I would definitely consider a weight
gainer. I also recommend whole milk, and natural peanut butter. Those are great mass
building foods. I would try a popular weight gainer. here are some of the store best
sellers:
https://www.muscleandstrength.com/store/category/weight-gainers.html?dir...
Cytogainer seems reasonably priced.
Once you get your diet nailed down and find you are adding weight, and once you turn
18, then it would be good to try creatine and NO. Also remember when you train,
always push for more reps/weight on every set. If you don't you will train in vain. And
don't forget to squat!
REPLY
REPLY
Posted Tue, 05/25/2010 - 18:05 LIKE 29
giovanni
Thanks alot for the help!
REPLY
REPLY
Posted Wed, 05/19/2010 - 17:26 LIKE 33

Matt
Can I also add some cardio to this workout or will that affect my gains in muscle.
REPLY
REPLY
Posted Wed, 05/19/2010 - 19:12 LIKE 27

Steven
Cardio won't generally impact muscle gains unless you're doing too much or under-
eating.
REPLY
REPLY
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WE SH IP TO ALGERI A VIE W D E TAILS

This program tackles 3 of the 5 different types of workouts that

Main Goal Build Muscle

Workout Type Split

Training Level Intermediate

Program Duration 12 weeks

Days Per Week 4

Time Per Workout 45-60 minutes

Equipment Required Barbell, Bodyweight, Cables, Dumbbells, EZ

Target Gender Male & Female

Author Dave Herber

VOLUME DOMINANT PHASE

Workout Volume For Large Muscle Groups (Small Muscle groups):

Week 1 = 2 Sets of 10 Reps Per Exercise (Same)

Rest 60 seconds between sets in weeks 1 and 2, 90 seconds in weeks 3 and 4.

INTENSITY DOMINANT PHASE

Week 1 = 3 Sets of 8 Reps

Rest 60 Seconds between sets in weeks 1 and 2, 90 Seconds in weeks 3 and 4

FREQUENCY DOMINANT PHASE

Week 1 = Workout A - 2 Sets of 6 Reps, Workout B - 2 Sets of 10 Reps, Workout C

2 Sets of 6 Reps - 85% of 1 RM - Rest 90 Seconds Between Sets

Back and Traps

Back and Traps Reps Reps Reps Reps Reps

1 Pull Ups AMAP AMAP

3 Seated Cable Rows 10 10

Chest and Shoulders

Chest and Shoulders Reps Reps Reps Reps Reps

Incline Dumbbell Bench

2B Decline Pushups AMAP AMAP

3 Dumbbell Military Press 10 10

4 Dumbbell Rear Laterals 10 10

Legs Reps Reps Reps Reps Reps

3 Stiff Legged Deadlifts 10 10

4 Dumbbell Step Ups 10 10

5 Standing Calf Raise 10 10

Arms Reps Reps Reps Reps Reps

2 Close Grip Bench Press 10 10

3A Lying Tricep Extension 10 10

Volume Phase - Week 2

Back and Traps

Back and Traps Reps Reps Reps Reps Reps

1 Pull Ups AMAP AMAP AMAP

3 Seated Cable Rows 8 8 8

Chest and Shoulders

Chest and Shoulders Reps Reps Reps Reps Reps

Incline Dumbbell Bench

2B Decline Pushups AMAP AMAP AMAP

3 Dumbbell Military Press 8 8 8

4 Dumbbell Rear Laterals 8 8 8

Legs Reps Reps Reps Reps Reps

3 Stiff Legged Deadlifts 8 8 8

4 Dumbbell Step Ups 8 8 8

5 Standing Calf Raise 8 8 8

Arms Reps Reps Reps Reps Reps

2 Close Grip Bench Press 8 8 8

3A Lying Tricep Extension 8 8 8

Volume Phase - Week 3

Back and Traps

Back and Traps Reps Reps Reps Reps Reps

1 Pull Ups AMAP AMAP AMAP AMAP