This exercising is designed to maximiser muscle tissues in 10 weeks. Once a week, every muscle institution is labored intensively the use of specially heavy compound exercises.
Workout Description:
This exercise is designed to maximiser muscle tissues in 10 weeks. The program involves working each muscle group intensively once a week using mostly heavy compound exercises.
You will train on a 4-day schedule, resting on Wednesdays and weekends. To get the most out of this program, you need to eat BIG portions. Large portions, at the least five instances a day.
Monday – Chest and Triceps:
Exercises Repetition Sets:
Bench press 4 10, 8, 8, 6
Incline Bench Press 3 8, 8, 6
Bench press 3 8, 8, 6
Dumbbell curls 2 10
Dumbbell Pullover 2 8
Triceps curls 4 10, 8, 8, 6 with added weight
Triceps curls 3 10
Bench benches for triceps 3 8
Tuesday – Back and biceps:
Exercises Sets of reps:
Deadlift 5 10, 8, 8, 8, 6, 4
Chin up 2 8
One-arm dumbbell pull-up 3 8
Squat 2 8
Closed grip pull-ups 3 10, 10, 8
Bench curls 3 8, 8, 6
Curls with closed grip 3 8, 8, 6
Dumbbell bent 2 12-14
Focused curls 2 10
Wednesday – rest/cardio day
Thursday- shoulders and forearms:
Exercises Repetition Sets:
Machine bench press 3 10
Dumbbell Reverse Stretches 3 8-10
Military bench press 4 10
Dumbbell lateral raises 2 10
Dumbbell press 2 10
Pull-ups 2 10
Wrist curl standing 4 10
Wrist curl with barbell 4 10
Note: Dumbbell push-ups and vertical rows can be substituted for supersets.
Friday – Legs:
Exercises Repetition Sets:
Squats 5 10, 8, 8, 6, 4
Leg curls 3 12
Leg curls 3 12
Calves
Sets of exercises Repetitions
Standing calf raises 4 12
Calf raises in sitting 2 12
Red also:
Pec-Pounder: An 8-week chest workout to break your plateau
Why Strength Trainings :
Getting stronger now means that when you return to your normal workouts you will use more weight than before, putting more strain on the muscles for more growth.
Take a look at some of the thickest and most insanely muscular bodies on the IFBB Pro League scene like Ronnie Coleman, Mamdouh Elssbiay and Branch Warren. Many of the greatest physiques in bodybuilding have their roots in powerlifting, and it’s no coincidence that these guys really do have muscles as strong as they look.
Before We Start:
- To measure the gains made in the Pure Strength Program, test your two-rep max on each of the nine exercises one week before you start the program. Have a spotter with you for safety.
- Start each exercise with two or three warm-ups with light weights for 2-5 reps. Then estimate the weight you can do for two reps on that exercise.
- If you easily completed two repetitions, rest for three to four minutes and try again with another five to 10 pounds.
- If you missed two reps, rest for four to five minutes and repeat with five to 10 pounds less weight.
- One week after completing the PPP, retest your maximum two reps. Then go to FLEXonline.com and tell us, no, everyone, how you did it.
225% Stronger Exercise:
- Chest | Bench press
- Shoulders | Overhead barbell press
- Back | Barbell row and deadlift*
- Legs | Squats
- Triceps | Close grip bench press
- Biceps | Barbell curl
- Traps | Barbell shrug
- Forearms | Barbell wrist curl
- *The deadlift works the back, legs, forearms and many other muscle groups.
Plan For Strength:
To get stronger, you have to train heavy. This means limiting reps to the 2-6 range. However, if you want to do it right, you have to have a plan. That’s the beauty of PPP. It forces the muscles to adapt to heavier workloads, thus gradually increasing strength over time.
