I’ve been on the Full-Body Wave Workout for almost 2 months now. That’s due to the life curve balls I mentioned in the last newsletter…
With that workout, you prioritize upper body at one workout and lower body at the next:
Workout A: prioritize upper body, de-emphasize lower body
Workout B: prioritize lower body, e-emphasize upper body
In The Ultimate Mass Workout Reloaded, the Wave workout is on page 19. Suggested frequency is Monday-Wednesday-Friday, alternating A and B. Here are a few tweaks I use to make it more effective—at least for me:
1) Because you train full body, there’s no rule that says you have to take only one day off. If grandkids have kicked my ass on Tuesday, and I’m tired and still have puke in my hair on Wednesday, I’ll push my workout to Thursday and then train on a weekend day.
2) You can prioritize a lagging muscle by training it hard three times a week. For example, with upper-body priority at Workout A, I’ll tack on calves as priority with STX—then I’ll do the rest of lower body with sub-failure sets. Calves now get 3-days-a-week STX frequency and a new size surge.
3) You can use different exercises when you de-emphasize muscles. For instance, you see in the lower-body workouts that you do sissy squats for quads when you prioritize lower body; then de-emphasize lower body at your next workout, you use cable squats.
4) Add an exercise or two if you like, but don’t go crazy. For example, when you prioritize chest with chest presses, you could add on one set of cable flyes after for variation in fiber recruitment. (Note: I don’t recommend doing this for more than 2 priority muscles per workout.)
The above are all things I’ve tried or am doing while on the Full-Body Wave Workout.
I never thought I’d enjoy full-body training, but I appear to be gaining.
I’ll transition to the STX split—Never Stop Growing pages 40-47—in a few weeks when I see spring is on the horizon…
For now, surfing the Wave is just what the muscle doctor—and the grandkids—ordered.
Till next time, train hard—and smart—for BIG results.
NEW RELEASE:
NEVER STOP GROWING
The brand new Never Stop Growing is here—guaranteed to get your workouts into major mass-building mode.
It’s the result of a multiple-year dialogue that resulted in key training tactics that crated stunning gains for us both.
Here are a few of the chapters…
- Mr. America’s TORQ Training: A look at Doug’s early Tension Overload Repetition Quantity method
- Less Volume, More Muscle: The precise amount of science-backed training you need for optimal hypertrophy
- Reduce Intensity for More Immensity: How many sets you should push to all-out muscular failure for maximum growth
- Size Surge With Less Fatigue: Why corralling muscle fatigue is the ultimate growth effect
- More or Less Rest Between Sets for Mass: Innovative ways you can combine powerful methods for hyper hypertrophy
- The Ultimate Mass Workout: This precision mass-training program features a full-page photo representation of each workout
- Rotation for Recuperation: A unique retro split method to coax more growth from each of your workouts—developed and used by champion ‘70s bodybuilder Frank Calta
PLUS: For a limited time, you get The Ultimate Mass Workout Reloaded absolutely FREE
It features the stealth “reload” method, a unique way to quickly bring up specific muscles.
You also get the amazing New Wave Full-Body Workout, an innovative take on whole-body training.
For more information on Never Stop Growing and The Ultimate Mass Workout Reloaded, go HERE.