TRAINING ARTICLES

Compound Muscle & Training

In order to stimulate maximum muscle growth, nothing is more important than intense weight training! When designing an effective weight-training program, many variables must be manipulated to get the best results possible. Sets, reps, rest periods, and tempo are all important training variables that should be taken into account. That being said, when it comes to muscle growth, the most important training variable is choice of exercise! You must build your training program around compound movements if you want to realize your true growth potential. Research has shown time and time again that compound movements are better than isolation exercises for stimulating muscle growth, increasing strength and improving athletic performance. Compound movements promote greater increases in the cross-sectional area of whole muscle and individual muscle fibers, while activating satellite cells, which have a huge effect on the hypertrophy response to training! Finally, compound movements also have a greater impact on testosterone and growth hormone secretion — two of the body’s most anabolic hormones! Take advantage of the incredible muscle-building benefits that compound movements offer by incorporating this specialized 8-week training program into your bodybuilding regime!

Notes about the Training Program

The last set of each exercise should be done to absolute failure.

Tempo (written as a 4-digit number) indicates the number of seconds each phase of a rep should take. The first number represents the eccentric contraction (the negative or lowering part of the movement). The second number represents the pause at the “peak stretch” of the movement. The third number represents the concentric contraction (the actual pushing or pulling of the weight). Finally, the fourth number represents the “peak contraction” of the movement (eg., when your arms are fully extended at the top of a bench press).

Example of 2010 Tempo:

  • 2 = two-seconds for the eccentric contraction (negative part of the movement)
  • 0 = no pause at the “stretch” portion of the movement
  • 1 = one-second for the concentric contraction (pushing/pulling of the weight)
  • 0 = no pause at the peak contraction of the movement

Phase 1: Weeks 1–4

Monday: Chest / Shoulders / Triceps

Sets Reps Tempo Rest
Barbell Bench Press 4 6 3011 120s
Inclined Dumbbell Press 4 8 2011 90s
Military Press 4 10 1010 60s
Upright Dumbbell Rows 4 12 1010 60s
Close-Grip Barbell Bench Press 4 15 1010 60s

Wednesday: Legs

Sets Reps Tempo Rest
Barbell Squats 4 6 3011 120s
Sumo Deadlifts 4 8 2011 90s
Alternating Dumbbell Lunges 4 10 1011 60s
Leg Press 4 12 1010 60s

Friday: Back / Biceps

Sets Reps Tempo Rest
Wide-Grip Chin-Ups 4 6 3011 120s
Bent-Over Barbell Rows 4 8 2011 90s
Close Underhand Grip Pulldowns 4 10 1010 60s
Seated Cable Rows 4 15 1010 60s

Phase 2: Weeks 5–8

Monday: Chest

Sets Reps Tempo Rest
Incline Barbell Press 4 6 3011 120s
Dumbbell Bench Press 4 8 2011 90s
Decline Barbell Press 4 10 1010 60s
Weighted Dips 4 12 1010 60s

Monday: Back / Biceps

Sets Reps Tempo Rest
Close Underhand Grip Chin-Ups 4 6 3011 120s
T-Bar Rows 4 8 2011 90s
Wide-Grip Pulldowns 4 10 1010 60s
One-Arm Dumbbell Rows 4 12 1010 60s

Wednesday: Legs

Sets Reps Tempo Rest
Front Squats 4 6 3011 120s
Romanian Dead-Lifts 4 8 2011 90s
Barbell Lunges 4 10 1010 60s
Walking Dumbbell Lunges 4 12 1010 60s

Friday: Shoulders / Triceps

Sets Reps Tempo Rest
Standing Overhead Barbell Press 4 6 3011 120s
Upright Barbell Rows 4 8 2011 90s
Seated Dumbbell Shoulder Press 4 10 1010 60s
Close-Grip Barbell Bench Press 4 12 1010 60s

← Older Post | Newer Post →

SIGN UP NOW!




/