“Dedicated” doesn’t just mean that you want to do it; it means you are dedicated to doing what it takes to get it done and that means EATING right.

This muscle building workout is for late beginners to intermediate bodybuilders who wish to add muscle mass and also add strength, and need a new or different training approach.

Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the … Make adjustments as necessary.

So much so, I use it as the foundation to every client’s program. 10 WEEK MASS BUILDING PROGRAM This workout is designed to increase your muscle mass as much as possible in 10 weeks.

John Gaines 12-week training program is for anyone—man or woman, beginner or advanced. Any exercise program should have a nutritional component.

This phase focuses on a lower rep range (5-8 reps per set) utilizing heavy weight in order to best maximize your increase in strength.The “Gains” phase (weeks 5-8) continues to focus on total body activation with many of the movements being compound exercises.

Pin. When preforming super-sets and tri-sets scale the intensity by letting the reps dictate the weight you are using.

ÿ¯V5à1 £“µªgÜ,˜"ş+Jİ$rÎvNšùÚDЦ´íê\ĞKÕHͪtYCzŞ+ÚDÏ¡w4W©C7‹0—6ÏŞ¸-�&Eô×êqómÂl)÷È£¦ıÁÅØ]¿ÚšZ›WPĞ‹~Û†u¥”[§ó8tn¢åpŠ‹ëîä×Ãq-®Óùº[÷0ÒÃÄõ&®'0#lä9ÌFŒÀˆ1ƒ#¢pD&¢n]õ”RÒt-ÍŞ=BO�ĞÓ ½[_|dyïÚ¡«ÈÎ;İ…‡´ıB/AOïíÚ¡ê…«Ñç^]R©Ñ¹‘ÎãèÎãé‡%§sTÍõŒOÅ}�F|…Fì™Ñ±FSjˆGWº3ûŠ�™Ï�—&vK?–jgøƒ-tÑô¨Ìcì᯵®gA÷›¼L% As the saying goes, the most effective muscle building results are achieved by following the 80/20 rule, 80 percent diet/20 percent exercise, and I’m a firm believer that it works.

PHASE 1 - FOUNDATION During the foundation phase (weeks 1-4) of th ... workouts/10-week-mass-building-program.html Main Goal: Build Muscle Training Level: Advanced Program Duration: 10 Weeks Days Per Week: 4 Days Time Per Workout: 50 Mins Equipment: Barbell, Bodyweight, Dumbbells, Machines 3 Month Muscle Building Workout Notes. When starting the program, use your best guess at how much weight will be appropriate for each set. I had 4 people run this and all of them ate like champions – all ate at least.. 5/3/1: How to Build Pure Strength by Jim Wendler | 07/07/09.

Our heaviest work load of all three phases you will be working out 5 days a week, with rest periods greatly reduced (30 seconds between sets). In phase 1 you should use heavy enough weights to exhaust the muscles within the prescribed rep counts and rest periods should range between 60 and 90 seconds between each set, providing ample time for your muscles to recover. These compound exercises are designed to help you develop overall mass while still ensuring growth of individual body parts.



The final 4 weeks of this program is designed to cut away fat through the use of super-sets, tri-sets, and plyometrics. The higher reps, shorter rest, and supersets used in this phase will allow you to keep your heart rate up throughout the workout, maximizing your caloric burn and fat loss. Unlike the first phase of this program, you will be working out 4 days a week with a lower, upper push and upper pull split.

1st April 2020 27th August 2019.

NOTICE: THIS ROUTINE ASSUMES AT LEAST 6 MONTHS OF BREAK-IN TRAINING FOR BEGINNERS. chest and back) which allow one muscle group to rest while working the other.
John Gaines 12-week training program is for anyone—man or woman, beginner or advanced.
1 cup of Greek yogurt or 1 scoop of whey protein powder; Handful of mixed nuts . Through three-phases you will work through foundational full body exercises, focused mass building movements and finally a cut phase to let your results show through.During the foundation phase (weeks 1-4) of this program you will work out three days a week and focus on building strength through the use of straight sets.


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