Q: I’ve been killing my workouts for about three months, using mostly heavy sets, finishing with 4X and TORQ. Making excellent gains, but I think it’s time to back off and get back to basics. What program would you suggest? I’m thinking three days a week for a while with basic mass-building exercises.
A: We have several. If you’ve never used 10×10, now may be the time. There is an excellent 3-way split routine in The 10×10 Mass Workout e-book. You could just use it 3 days a week, training each muscle once or train four days a week, so the Monday workout repeats on Friday…
Workout 1: Chest, delts, tri’s, abs
Workout 2: Quads, hams, calves
Workout 3: Back, biceps
Those workouts will only take you about 30 minutes because you just use ONE exercise for each muscle and hit it with 10 sets of 10 reps. Truly a BIG basic mass blast…
Another option is the Phase 1 Size Surge workout, which is 3 days per week:
Monday: Quads, chest, back delts, calves
Wednesday: Deadlifts, calves, arms, abs
Friday: Quads, calves, chest, back, delts
You use only one or two exercises for each muscle group, one to two sets each. You can add or delete exercises—tailor it to what you’re looking for in your quest to get back to basics.
You can do heavy sets, as listed—one or two per exercise—or use 4X. Since you’ve been training heavy, we recommend a moderate-weight growth-threshold method like 4X or DP 4X (adding weight to each set so your reps decrease—12, 10, 8, 6).
Those are two proven mass workouts you can customize to pack on more size. Click on the title you’re interested in: Size Surge 2.0 or 10×10 Mass Workout
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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