A Training Programme To Add Strength And Size

a-training-programme-to-add-strength-and-size-748

Summer's over and hardcore sessions are what it's all about! Winter is all about adding strength and size.  Here's a seriously effective periodised weight training plan that is structured to add both strength and size between now and the end of 2014....

PERIODISED HARDCORE TRAINING PLAN – GET STRONG & BUILD MUSCLE

Training with a rep range of 5-12 per set will deliver gains in both strength and size – with an emphasis on pure strength with lower reps, and growth as you up the reps into the 'hypertrophy zone'. However, you'll make optimal progress in both size and strength by using a periodised training plan that targets each goal systematically.....

Rep ranges
Week 1-4: 5-7 (strength-focussed)
Week 5-8: 8-10 (strength and growth)
Week 9-12: 11-12 (growth-focussed)

MONDAY Standing barbell press 3 sets x prescribed reps (e.g. 5-7 reps weeks 1-4) Standing dumbbell press 2 sets Lateral raise 2 sets Front raise 2 sets

TUESDAY Squats 3 sets Leg press 3 sets Romanian deadlift 3 sets Machine calf raises 3 sets

THURSDAY Deadlift 3 sets Barbell row 3 sets One-arm dumbbell row 3 sets Barbell curl 3 sets Preacher curl 3 sets

FRIDAY Bench press 2 sets Incline bench press 2 sets Dips 2 sets Close-grip triceps press 2 sets Triceps press-downs 2 sets

ANABOLIC WORKOUT NUTRITION – GET AWESOME RESULTS!

If you follow the workout plan above then you'll prime your body to take maximum advantage of the scientific nutrient timing strategy below:
Pre-workout meal: 2 hours pre-workout eat a serving of complex carbs and protein (e,g. 1 backed sweet potato with chicken breast or a PRO 2GO® FLAPJACK).
Pre-workout primer: 20 minutes pre-workout take X-PLODE HARDCORE™.
Intra-workout: Between sets sip BCAA INTRA HARDCORE™ to flood your muscles with anabolic aminos.
Post-training shake: 1 serving OMNI MX® HARDCORE.
Post-workout meal: 90 minutes later eat a post-workout meal containing carbs and protein (e.g. 150g basmati rice and stir-fry lean beef).

Before bed: ZMA PLUS HARDCORE

This simple training and nutrition plan is easy to follow but will stimulate and nourish your physique with scientific precision – delivering rapid gains in size and strength.

a-training-programme-to-add-strength-and-size-748

Related Articles
cms_page_view