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Prepared exclusively for 31elkvalleybay gmail.com Transaction  0026035072  1
HOW TO GAIN MUSCLE MASS THE ULTIMATE GUIDE  By Charles R. Poliquin The Strength Sensei www.strengthsensei.com  Prepared ex...
Special Thanks to  Carlos Castro Kelly Martinovich Juan Carlos Simo Velasquez Patrick Gagnon Louis Gagn    Disclaimer Befo...
HOW TO GAIN MUSCLE MASS THE ULTIMATE GUIDE Foreword There have been a lot of questions on the Tim Ferriss Podcast on how t...
A Few Guiding Muscle Laws Gaining mass is certainly the most predominant goal amongst weight trainees. Unfortunately, only...
PART I  THE MUSCLE LAWS FOR BUILDING ULTIMATE MASS Muscle Law 1  Perfect technique accelerate mass gains Knowing the best ...
individual with average recovery ability. Leg training is most demanding and should be done first when coming back from th...
training frequency per muscle group is once every 3 to 10 days per lifts. Powerlifting champion Fred Hatfield is a strong ...
During an accumulation phase  technical term for a volume phase , for most individuals the loading parameters should look ...
Workouts exceeding the one-hour mark have been shown to be associated with rapidly decreasing androgen levels. In plain En...
Muscle Law 9  In intensification phases, load the muscles for at least 20 seconds per set In this phase, your goal is to t...
population, only a small percentage of 0.3  had scores below 3 reps on the 85  of 1 R.M. The athletes who achieved such sc...
Quadriceps Back squats, front squats, cyclist squats, barbell hack squats, trap bar deadlifts, backwards sled dragging  al...
Muscle Law 12  Strive to be strong at all angles One mistake I often see when applying the    most bang for your buck    e...
Muscle Law 14  Strive to increase your poundages for reps Be aware that before bodybuilders became walking pharmacies, bac...
easily to dumbbells as well as to barbells. An additional benefit is that they can be used to correct inaccuracies in low-...
Finally, you can use collars of various weights. Rogue Fitness sells assorted collars of various weights. For example, the...
the perceived screw-up. In my usual diplomatic style, I continued,    You are either pregnant or you are not. There is no ...
recover more quickly. I have often seen individual hard gainers turn into easy gainers once their diets were fixed. By imp...
Varied tempo training will jolt your gains. No wonder the strongest men in the world are strong advocates of it. Silver Ol...
Prepared exclusively for 31elkvalleybay gmail.com Transaction  0026035072  21
PART II  THE WORKOUTS In this program you have three different options to choose from according to your recovery abilities...
Option 2 is very productive for about 60  of the population. It is ideal for average recovery individuals. You will train ...
OPTION 1     ACCUMULATION 1                    HIGH-FREQUENCY 3 x WEEK Sample training programs 3 days a week Option 1  Hi...
OPTION 1     ACCUMULATION 1 - HIGH-FREQUENCY - 3 x WEEK     Workout 1 A1 Back Squats  2 x 15-20 reps on 2010 tempo, rest  ...
OPTION 1     INTENSIFICATION 1 - HIGH-FREQUENCY - 3 x WEEK     Workout 1 A1 Front Squats  3 x 4-6 reps on 5010 tempo, rest...
OPTION 1     ACCUMULATION 2 - HIGH-FREQUENCY - 3 x WEEK     Workout 2 A1 Alternating Lunges with Dumbbells  4 x 12-15 reps...
Day 1 - Option1 - Accumulation 1 A1     Back Squats w Barbell, Heels Flat Normal Stance  Sets  Reps  Tempo  Rest  2  15-20...
B1     Close-Grip Parallel Bar Dips  Sets  Reps  Tempo  Rest  2  10-12  3010  75  Watch Video  https   vimeo.com 189698116...
C1     45   Incline Dumbbell Presses, Neutral Grip  Sets  Reps  Tempo  Rest  2  10-12  3010  75  Watch Video  https   vime...
D1     10   Decline Dumbbell Triceps Extensions  Sets  Reps  Tempo  Rest  2  10-12  3110  75  Watch Video  https   vimeo.c...
E1     Standing Calf Raises  Sets  Reps  Tempo  Rest  2  10-12  2210  60  Watch Video  https   vimeo.com 188883406 69abbca...
Day 2 A1     Barbell Back Lunges  Sets  Reps  Tempo  Rest  2  15-20  2010  90  Watch Video  https   vimeo.com 189563770 a5...
B1     Back Step-Ups  Sets  Reps  Tempo  Rest  2  15-20  10X0  90  Watch Video  https   vimeo.com 189563742 12558b5df4  B2...
C1     45   Incline Barbell Bench Press  Sets  Reps  Tempo  Rest  2  10-12  3010  75  Watch Video  https   vimeo.com 18971...
D1     10   Decline Dumbbell Presses, Neutral Grip  Sets  Reps  Tempo  Rest  2  10-12  3010  75  Watch Video  https   vime...
E1     Seated Calf Raises  Sets  Reps  Tempo  Rest  2  15-20  2010  60  Watch Video  https   vimeo.com 188883292 662d07de9...
OPTION 1     INTENSIFICATION 1                 HIGH-FREQUENCY 3 x WEEK  Day 1 A1     Front Squats  Sets  Reps  Tempo  Rest...
B2     Cambered Bar Bench Presses  Sets  Reps  Tempo  Rest  3  6-8  4010  90  Watch Video  https   vimeo.com 188890639 e26...
C1     Pronating Seated Dumbbell Shoulder Press  Sets  Reps  Tempo  Rest  3  6-8  4010  90  Watch Video  https   vimeo.com...
D1     One-Leg Standing Calf Raises  Sets  Reps  Tempo  Rest  2  8-10  2110  75  Watch Video  https   vimeo.com 188891225 ...
Day 2 A     Bent-Knee Barbell Deadlifts  Sets  Reps  Tempo  Rest  4  8, 6, 4, 4  4010  180  Watch Video  https   vimeo.com...
C1     10   Decline Barbell Presses  Sets  Reps  Tempo  Rest  3  6-8  3110  90  Watch Video  https   vimeo.com 189563764 8...
D1     Standing Pause EZ Bar Reverse Curls  Sets  Reps  Tempo  Rest  3  6-8  2210  90  Notes  Take a 2 second pause at the...
OPTION 1     ACCUMULATION 2                 HIGH-FREQUENCY 3 x WEEK  You will alternate between workout 1 and workout 2 ro...
B1     Seated Military Press  Sets  Reps  Tempo  Rest  3  9-11  30X0  75  Notes Grip should be shoulder width apart Watch ...
C1     30   Incline Dumbbell Presses, Neutral Grip  Sets  Reps  Tempo  Rest  3  9-11  30X0  75  Notes  Fully stretch in th...
D1     Lying EZ-Bar Triceps Extensions to Forehead  Sets  Reps  Tempo  Rest  3  9-11  22X0  75  Notes  Keep elbows pointin...
E1     Standing Calf Raises Wide Stance  Sets  Reps  Tempo  Rest  3  9-11  21X0  60  Notes  Feet should be wider than shou...
Workout 2 A1     Alternating Lunges with Dumbbells  Sets  Reps  Tempo  Rest  4  12-15  20X0  90  Notes  Keep an upright tr...
B1     Russian Step-Ups with Barbell on Back  Sets  Reps  Tempo  Rest  3  12-15  10X0  90  Notes  Keep your chest up Watch...
C1     PAUSED 45   Incline Barbell Bench Press  Sets  Reps  Tempo  Rest  3  9-11  22X0  75  Notes Bring you grip in 3-5 cm...
D1     Lying EZ Bar Triceps Extensions to the Jaw  Sets  Reps  Tempo  Rest  3  9-11  3110  75  Notes Bring the barbell to ...
E1     PAUSED Seated Calf Raises Mid Neutral Stance  Sets  Reps  Tempo  Rest  3  15-20  2110  60  Notes  Fully stretch and...
OPTION 1     INTENSIFICATION 2                 HIGH-FREQUENCY 3 x WEEK  This time you will alternate between Workout 1 and...
B1     Supine Bench Presses Thick Barbell Mid Grip  Sets  Reps  Tempo  Rest  4  5-7  32X0  90  Notes  Use Fat Gripz if you...
C1     Dumbbell Press Seated Unsupported Dumbell Neutral Grip  Sets  Reps  Tempo  Rest  4  5-7  30X0  90  Notes  Hands are...
D1     Long Pause One-Leg Standing Calf Raises  Sets  Reps  Tempo  Rest  3  8-10  25X0  75  Notes  PAUSE for 5 seconds in ...
Workout 2 A     Snatch Grip Barbell Deadlifts on Floor  Sets  Reps  Tempo  Rest  5  5-7  6010  180  Notes  Keep your back ...
C1     Parallel Grip Dips  Sets  Reps  Tempo  Rest  4  5-7  32X0  90  Notes Fully stretch in the bottom position Watch Vid...
D1     Seated Hammer Curls  Sets  Reps  Tempo  Rest  3  5-7  30X0  90  Notes  Hands are facing each other all the time Wat...
OPTION 2     ACCUMULATION 1                                            4x WEEK  Sample training programs 4 days a week Opt...
OPTION 2     INTENSIFICATION 1 - 4 x WEEK Monday   Thursday A1 Front Squats  5 sets x 4-6 reps on 50X0 tempo, rest  120 se...
Tuesday   Friday A1 45   Incline Dumbbell Presses Neutral Grip  4 sets  10, 8, 6, 6 reps on 30X0 tempo, rest  75 seconds  ...
Monday   Thursday Workout - Option 2 - Accumulation 1 A1- Cyclist Back Squats  Sets  Reps  Tempo  Rest  4  10, 12, 15, 20 ...
B1 - Lunges  Sets  Reps  Tempo  Rest  4  10, 12, 15, 20  20X0  90  Watch Video  https   vimeo.com 189563771 6ca012140e  B2...
C1     Standing Calf Raises  Sets  Reps  Tempo  Rest  3  12, 15, 20  1110  60  Watch Video  https   vimeo.com 188883406 69...
Tuesday   Friday Workout A1     60   Incline Dumbbell Presses  Sets  Reps  Tempo  Rest  4  8, 10, 12, 15  3010  75  Watch ...
B1     10   Decline Dumbbell Presses, Pronating Grip  Sets  Reps  Tempo  Rest  3  10-12  3010  75  Watch Video  https   vi...
C1     10   Decline Dumbbell Triceps Extensions, Neutral Grip  Sets  Reps  Tempo  Rest  3  10-12  3110  75  Watch Video  h...
OPTION 2     INTENSIFICATION 1  4 x WEEK  Monday   Thursday Workout A1     Front Squats  Sets  Reps  Tempo  Rest  5  4-6  ...
B1     Bulgarian Split Squats  Sets  Reps  Tempo  Rest  4  5-7  30X0  100  Watch Video  https   vimeo.com 189563769 f25611...
C1     Seated Calf Raises  Sets  Reps  Tempo  Rest  4  8-10  2210  75  Watch Video  https   vimeo.com 188883292 662d07de93...
Tuesday   Friday Workout A1     Top Half Range 30   Incline Presses in Rack  Sets  Reps  Tempo  Rest  5  4-6  2201  100  W...
B1     45   Incline Barbell Presses  Sets  Reps  Tempo  Rest  5  4-6  5010  100  Watch Video  https   vimeo.com 189715969 ...
C1     Seated Parallel Grip French Presses  Sets  Reps  Tempo  Rest  3  7-9  5010  90  Watch Video  https   vimeo.com 1895...
OPTION 2     ACCUMULATION 2  4 x WEEK  Monday   Thursday Workout A1 - Back Squats, one and a quarter bottom  Sets  Reps  T...
A2     Lying Leg Curls, Feet Neutral, Plantar Flexed  Sets  Reps  Tempo  Rest  4  6-8  30X0  75  Notes  Feet are neutral a...
B2     Horizontal Back Extensions  Sets  Reps  Tempo  Rest  4  9-11  4010  75  Notes  Keep your back arched Watch Video  h...
C2     Twisting Garhammer Raises  Sets  Reps  Tempo  Rest  3  9-11  20X0  60  Notes  Bring your right knee to the left pec...
Tuesday   Friday Workout A1     45   Incline Dumbbell Presses, Neutral Grip  Sets  Reps  Tempo  Rest  4  10,8,6,6  30X0  7...
B1     1   Flat Dumbbell Presses, Pronating Grip  Sets  Reps  Tempo  Rest  4  9-11  3010  75  Notes  Do the    of the moti...
B2     One Arm Dumbbell Rows Elbow Out  Sets  Reps  Tempo  Rest  4  7-9  3010  75  Notes  Keep the elbow at shoulder heigh...
C2     Seated Supinated Dumbbell Curls  Sets  Reps  Tempo  Rest  3  7-9  30X0  75  Notes  Keep your palms facing upwards a...
OPTION 2     INTENSIFICATION 2  4 x WEEK  Monday   Thursday Workout A1     Front Squats Heels Elevated Narrow Stance  Sets...
A2     1   Top Lying Leg Curls, Feet Neutral  Sets  Reps  Tempo  Rest  5  4-6  80X0  100  Notes  Do the    at the top of t...
B1     Front Foot Elevated Split Squats  Sets  Reps  Tempo  Rest  4  4-6  22X0  100  Notes  Keep your torso upright Watch ...
C1     Seated Calf Raises Feet Outward  Sets  Reps  Tempo  Rest  3  8-10  21X0  75  Notes  Feet are pointing outward Watch...
Tuesday   Friday Workout A1     Top Half Range Seated Presses in Rack  Sets  Reps  Tempo  Rest  5  4-6  22X0  100  Notes  ...
B1     30   Incline Barbell Presses  Sets  Reps  Tempo  Rest  4  5-7  40X0  100  Notes  Bar touches chest every rep Watch ...
C1     French Press with Dumbbell Pronated Grip  Sets  Reps  Tempo  Rest  3  7-9  3110  90  Notes  Fully stretch at the bo...
OPTION 3     ACCUMULATION 1                          5 DAYS     3 ON 2 OFF  Sample training programs 3 days out of 5 Optio...
B3 Seated Cable Rowing to Neck  3 x 8-10 reps on 2012 tempo, rest  10 seconds  not a typo TEN seconds   B4 Decline Barbell...
OPTION 3     INTENSIFICATION 1 - 5 DAYS     3 ON 2 OFF Day 1     Chest   Back A1 Barbell Bench Press  6 sets  8, 6, 4, 4, ...
OPTION 3     ACCUMULATION 2 - 5 DAYS     3 ON 2 OFF Day 1     Chest   Back A1 Dips  4 sets  6, 6, 8, 8 reps on 40X0 tempo,...
B4 Standing Barbell Curls  3 x 10-12 reps on 30X0 tempo, rest  90 seconds  C1 Supinated Wrists Curls Std. Barbell  3 x 12-...
Day 1     Chest   Back - Option 3 - Accumulation 1 A1     30   Incline Dumbbell Presses  Sets  Reps  Tempo  Rest  4  6, 8,...
B1- Flat Dumbbell Presses, Neutral Grip  Sets  Reps  Tempo  Rest  3  10-12  3010  10   Notes    This is not a typo, you on...
B3     Seated Cable Rowing to Neck  Sets  Reps  Tempo  Rest  3  8-10  2012  10   Notes    This is not a typo, you only tak...
C1     Seated Pronating Dumbbell Presses  Sets  Reps  Tempo  Rest  3  8-10  2012  10   Notes    This is not a typo, you on...
Day 2     Legs A1     Cyclist Back Squats  Sets  Reps  Tempo  Rest  4  10, 12, 15, 20  2010  10   Notes    Yes, again     ...
B1     Lying Leg Curls, Feet Inward  Sets  Reps  Tempo  Rest  4  6-8  40X0  10   Notes    Take only TEN seconds of rest Wa...
C1     Standing Calf Raises  Sets  Reps  Tempo  Rest  3  12, 15, 20  1110  10   Notes    Take only TEN seconds of rest Wat...
Day 4     Arms   Forearms A1     10   Decline Close-Grip Bench Press  Sets  Reps  Tempo  Rest  4  6, 8, 10, 12  3210  75  ...
B1     Overhead Rope Triceps Extensions  Sets  Reps  Tempo  Rest  3  10-12  3110  10   Notes    This is not a typo, you on...
B3     Scott Gorilla Bar Mid Grip Reverse Curls  Sets  Reps  Tempo  Rest  3  7-9  4010  10   Notes    This is not a typo, ...
C1     Decline Pronated Wrist Curls  Sets  Reps  Tempo  Rest  3  12-15  2010  60  Watch Video  https   vimeo.com 189563762...
OPTION 3     INTENSIFICATION 1                          5 DAYS     3 ON 2 OFF  Day 1     Chest   Back A1     Barbell Bench...
Watch Video  https   vimeo.com 189563766 cc0f773092  B1     60   Incline Dumbbell Chest Press, Pronating Grip  Sets  Reps ...
Day 2     Legs A1     Front Squats  Sets  Reps  Tempo  Rest  6  6, 4, 4, 4, 4, 6  5010  100  Watch Video  https   vimeo.co...
B1     Back Lunges  Sets  Reps  Tempo  Rest  4  6-8  30X0  90  Watch Video  https   vimeo.com 189563770 a5976938d6  B2    ...
C1     One-Leg Calf Raises  Sets  Reps  Tempo  Rest  3  8-12  1210  75  Watch Video  https   vimeo.com 188891225 5974c681b...
Day 4     Arms   Forearms A1     Close-Grip Bench Presses with Chains  Sets  Reps  Tempo  Rest  5  8, 6, 4, 4, 4  40X0  10...
B1     60   Incline Barbell Triceps Extensions  Sets  Reps  Tempo  Rest  5  6, 6, 6, 8, 10  2210  100  Watch Video  https ...
C1     Barbell Pronated Wrist Curls  Sets  Reps  Tempo  Rest  3  10-12  2010  75  Watch Video  https   vimeo.com 190109522...
OPTION 3     ACCUMULATION 2                          5 DAYS     3 ON 2 OFF  Day 1     Chest   Back A1     Dips  Sets  Reps...
B1- Flat Dumbbell Presses, Pronating Grip  Sets  Reps  Tempo  Rest  4  9-11  3010  10    Notes  Rotate the dumbbells on th...
B3     Seated Neutral Grip Rows  Sets  Reps  Tempo  Rest  4  8-10  4020  10    Notes  Keep your chest up. Watch Video  htt...
C1     Shoulder Presses with Dumbbells, Standing, Neutral Grip  Sets  Reps  Tempo  Rest  3  8-10  2012  10    Notes  Bring...
Day 2     Legs A1     One and    Back Squats  Sets  Reps  Tempo  Rest  4  8-10  4020  10    Notes  The extra    is in the ...
A2     Leg Presses High and Wide Stance  Sets  Reps  Tempo  Rest  4  15, 20, 25, 30  2010  180  Notes  Use a high and wide...
B2     Horizontal Back Extensions  Sets  Reps  Tempo  Rest  4  9-11  3020  120  Notes  Keep your back arched Watch Video  ...
C2     Seated Calf Raises Feet Inward  Sets  Reps  Tempo  Rest  3  15-20  11X0  120  Notes  Feet are pointing inward all t...
Day 4     Arms   Forearms A1     French Press with Dumbbell Pronated Grip  Sets  Reps  Tempo  Rest  4  6, 6, 8, 8  31X0  7...
B1     Lying EZ-Bar Triceps Extensions to Forehead  Sets  Reps  Tempo  Rest  3  12-15  20X0  10    Notes  Keep elbows poin...
B3     Scott Narrow Grip Reverse Curls  Sets  Reps  Tempo  Rest  3  7-9  40X0  10    Notes  Fully stretch in the bottom po...
C1     Supinated Wrists Curls Std. Barbell  Sets  Reps  Tempo  Rest  3  12-15  2010  60  Notes  Bring the bar to your fing...
5 DAYS     3 ON 2 OFF  OPTION 3     INTENSIFICATION 2 Day 1     Chest   Back  A1     30   Incline Barbell Press with Thick...
A2     One and    chin ups  Sets  Reps  Tempo  Rest  6  2,2,4,4,6,6  3110  100  Notes  The extra    is done at the top of ...
B1     45   Incline Dumbbell Flyes  Sets  Reps  Tempo  Rest  4  8-10  3010  90  Notes  Fully stretch in the bottom positio...
Day 2     Legs A1     Front Squat Heels Elevated Regular Stance  Sets  Reps  Tempo  Rest  6  2,2,4,4,6,6  5010  100  Notes...
B1     Russian Step-Ups with Barbell on Back  Sets  Reps  Tempo  Rest  4  6-8  10X0  90  Notes  Keep your chest up Watch V...
C1     One-Leg Calf Raises Long Stretch  Sets  Reps  Tempo  Rest  3  8-12  15X0  75  Notes  PAUSE for 5 seconds in the bot...
Day 4     Arms A1     Floor Presses Standard Bar Close Grip  Sets  Reps  Tempo  Rest  5  4,4,4,6,8  50X0  100  Notes  Tric...
B1     Seated Unsupported French Press with EZ Bar  Sets  Reps  Tempo  Rest  5  7-9  30X0  100  Notes  Fully stretch at th...