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What Can I Do to Get as Big as Possible in 3 Months?

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What Can I Do to Get as Big as Possible in 3 Months?

Drink one gallon of milk each day. This is addition to your normal eating. Eat healthy, and eat often.

And perform phase 1 training….

Phase 1 training involves 3 weeks of pushing yourself, followed by a week of de-loading. De-loading will involve using the same weight as you performed on your last workout prior to de-loading, but performing less sets and reps.

Perform this 4 week cycle of load/de-loading 3 times, which will equal 84 days of training. Proceed to take the next 6 days. Eat and rest during this time.

MONDAY

Squat, 4 sets x 5 reps

Bench Press, 4 sets x 6 reps

DB Rows, 4 sets x 6 reps

WEDNESDAY

Front Squat, 4 sets x 5 reps

Military Press, 4 sets x 6 reps

Deadlifts, 4 sets x 3 reps

FRIDAY

Squat, 4 sets x 5 reps

Bench Press, 4 sets x 6 reps

DB Rows, 4 sets x 6 reps

PHASE 1 De-Load: MONDAY

Squat, 3 sets x 3 reps

Bench Press, 3 sets x 4 reps

DB Rows, 3 sets x 4 reps

PHASE 1 De-Load: WEDNESDAY

Front Squat, 3 sets x 3 reps

Military Press, 3 sets x 4 reps

Deadlift, 3 sets x 2 reps

PHASE 1 De-Load: FRIDAY

Squat, 3 sets x 3 reps

Bench Press, 3 sets x 4 reps

DB Rows, 3 sets x 4 reps

NOTES

1) Don’t mess with the exercises. You can replace seated DB presses instead of barbell presses, and barbell rows for DB rows, but that’s it. This program is designed to get you as big as possible using heavy compound exercises.

2) Forget isolation exercises. You DO NOT need to perform flyes, cable cross-overs, dumbbell pullovers, side or front laterals, etc. These exercises might give you a good pump, but they are absolutely useless for mass and strength. Arnold/Dorian/Lee/Jay did not build mass by doing flyes ad nauseum.

3) Warm-up. ‘Nuff said. You MUST do several warm-up sets for bench, squat, deadlift, etc, before your working sets. You need not necessarily do more than one warm-up sets for other exercises. For example, I do several warm-up sets for bench press, but only one for incline bench press, and none for DB bench press. Use your own judgment. Once your body is warmed up, you don’t have to kill it with warm-up sets unless the exercise is brutally heavy.

4) Follow the one hour rule. Including warm-ups, the workout in Phase 1 should not take more than 1 hour. Your training should not, under any circumstances, take longer than an hour. Watch your rest times. It is OK to take 3-5 minutes between heavy, heart-pounding sets, but it is not OK to rest 5 minutes between each set of DB Rows. Watch yourself.

5) Progress. You MUST, MUST, MUST push yourself for more reps and/or more weight from workout to workout, excluding your de-load weeks. No excuses.

6) Rep ceilings. When the workout calls for 4 sets x 6 reps, you TRY to perform this with a given weight. And when you CAN perform 4 sets x 6 sets, move up in weight. ALWAYS! For example, let’s say on Monday you performed bench presses with 200 pounds. For the first two sets you hit 6 reps, but on the third set you could only hit 5 reps, and on the last set you dropped to 4 reps. No problem! The goal is not necessarily to hit 6 reps for all 4 sets each workout. BUT, when you DO hit 4 sets of 6 reps with 200 pounds, move up to 205 or 210 pounds on your next bench press workout. NO EXCEPTIONS! When you hit the rep ceiling, move up in weight.

7) Bodybuilding Magazines and Websites. Ignore this crap. You can buy the magazines for entertainment, but don’t fall into their traps. Most of them exist to peddle supplements, or promote their drug-gorged superstars.

8) Supplements. Stick to protein powders, multi-vitamin/minerals, and cycling creatine. Glutamine is also good, but if you have a life outside of weight lifting, save your money for other earthly pleasures. There are a billion supplements in the market, all claiming to have the capability to pack on 25 pounds of mass in 90 days. They even have studies to prove their claims. Most of these claims and studies are bunk! If they weren’t, any Joe Blow would be able to lay down $200 a month and look like the Incredible Hulk in 6 months.

9) Injuries. Injuries happen. But they happen less when you DO NOT sacrifice form for weight. Always try to lift the most weight with the BEST form. No exceptions. If you do get injured, heal before you hit the weights hard and heavy again.

10) Stick to a program. Listen, there are a billion programs on the Internet. Pick one, and stick to it. But remember, lifting newbies DO NOT need to rest a huge amount of days between workouts. And complex programs and NOT better. Simple and heavy works best.

What Can I Do to Get as Big as Possible in 3 Months?, 4.0 out of 5 based on 6 ratings

7 comments

  1. maybe this is a dumb question, what do you mean phase 1? where is phase 2 and 3?

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    • oh yeah, my goal is to hit bigger mode in Sept after this retard Air Force Pt test… so Starting June 1st. Any additional things I can do since i have more time?

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      • U NEED TO RUN!! the af pt test means u will be doing a 2mile run, situps, pushups, and if they have changed it, perhaps pull ups? i doubt it tho!

        those are the things u need to work on for the af pt test, it doesnt matter how much u can bench, dead or squat for that test, im a vet from the air force, please run, pushup and do sit ups…ull regret it if u dont trust me…

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        • just scored a 91.5 on my test june 2nd. 11:25 1.5mi 60 push / 50 sit ups.. now its time to hit this gym routine up.

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  2. Why one gallon of milk a day?
    Is it for the protein?
    In other words, would taking a protein supplement benefit you more?

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    • drink a gallon of whole milk a day for the extra calories and yes for the protein.

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  3. I’m going to try this your honesty about everything impresses me ? just 1 question should I do more training on the interval days such as running cycling or even HIIT workouts ? Also what would be your opinion on doing a HITT workout after weights heard their good if you want to lose weight or does this just show my profound ignorance of the human body ? thanks for the program going to start the 1st session in 15 minutes

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