To add this type of muscle in a years time, as a do drugs free lifter, is going to be a chore. Some whitethorn say it is impossible. It is going to require constant eating, sleeping, supplementation, and the right instruct method.
I did a lot of thinking about how I wanted to train. I constitute been lifting heavy for a capacious time with low reps, and this type of training has never lavatoryumption me practically muscle mass. Yes, my strength has consistently increased, but I have not put on as much muscle as I would have liked.
I have also tried the ole bodybuilders program of 5-6 sets of 8-10 reps. Again, not much in the way of muscle mass was gained, but I accredited did over train in a hurry! in all that was left that I had not tried yet was HIT. I read as much as I could come on about HIT from www.cyberpump.com and www.bodybuilding.com. It made sense to me.
Warm up thoroughly, then load the bar heavy and bust your ass to fill 8-10 reps, focusing heavily on the eccentric mint of the lift. The weight has to be heavy enough that once you get to 8-10, you ar zapped. You have completely fried the muscle.
This would make my workouts laconic and intense, and would, in theory, add muscle mass. Countless of articles I read backed all of this up. This sounded interesting. I am always up for a new routine, so I figured I would give it a try.
My program is set-up in a 4 day split. Day 1 is 20-rep lumpys/legs, day 2 is chest and back, day 3 is rest, day 4 is 20-rep squats and shoulders, day 5 is biceps and triceps, day 6 is rest, day 7-repeat.
As you can see, set forth of my training is the enigma known as the 20-rep squat. I squat 2 times a week, and both days are 20-rep squat days. The 20 rep squat is a whole new beast.
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