Heinz Senior's 2 Month Bulk Up training Program

[bigheinz]

Hi guys, first of all i want to apologize again for not be able to post as much as you deserve and contribute with our nice forum....

Here is my favoite training program for bulk up:

BULK UP TRAINING PLAN for 2 MONTHS

TRAINING For all muscle groups:

8 SETS TOTAL – Rest between sets 30 seconds to One minute maximum
* Isolation Exercise: (3 sets)
- Two Warm Ups x 20 reps with a good weight reaching the failure from rep 17th
- One heavy set of 12 reps looking for muscle failure from rep 9th

* Basic Exercise:
- 3 Sets of 6 to 8 reps with the maximum weight you can handle in good form and reaching the failure at the 5th rep
* Basic Exercise:
- 20 reps with the maximum weight you can use: lets say you did 10 reps, rest 10 seconds and then lets say you do 4 more reps, rest 10 seconds, do 2 to 3 more, rest 1- seconds and finish the reps you have left to do the 20 reps set.

• MAXIMUM TIME TO FINISH A WORKOUT FOR ONE MUSCLE GROUP IS 15 TO 17 MINUTES, YOU WILL GO FAST AND HEAVY, CONCENTRATED REPS UNDER TOTAL CONTROL KEEPING THE TENSION DURING THE WHOLE MOVEMENT.
• TRAIN ONE MUSCLE GROUP A DAY,
• BICEPS AND TRICEPS THE SAME DAY
• ABDOMINALS ONCE A WEEK
• CARDIO 45 MINUTES 3 TIMES A WEEK

MONDAY: BICEPS AND TRICEPS
TUESDAY: HAMSTRINGS AND CALVES
WEDNESDAY: CHEST AND ABS
THURSDAY: BACK
FRIDAY: OFF
SATURDAY: CUADRICEPS
SUNDAY: OFF
MONDAY: SHOULDERS
TUESDAY: BICEPS AND TRICEPS
WEDNESDAY: HAMSTRINGS AND CALVES
THURSDAY: CUADRICEPS
FRIDAY: CHEST AND ABS
SATURDAY: BACK
SUNDAY: SHOULDERS
MONDAY: OFF
TUESDAY: REPEAT FROM THE FIRST MONDAY

YOU CAN TAKE AN EXTRA DAY OFF WHEN YOU FEEL YOU ARE NOT RECUPERATED, RECOVERY IS THE KEY TO GAIN SIZE AND STRENGHT.

TRAIN TO GET STRONGER, keep training logs tracking the weight and the reps in each exercise so you can add more and more weight every time you need reach the reps recommended. ( if you get to 8 reps and the failure started at the 7 rep, that mean you got stronger so the next time you add 10% more weight to get the muscular failure at the 5th rep)

 

[Presser]

great post brutha! very informative!

 

[charliebigspuds]

great pik(thumbnail)

 

[dreww]

so if u hit failure at five reps but need six to eight, u need a spotter for forced reps right?

 

[bigheinz]

so if u hit failure at five reps but need six to eight, u need a spotter for forced reps right?

Ys my friend, you will always need a spotter to get to a next level on muscular gains and strenght training with HIT.
The ideal scenario is 2 forced reps and one imposible rep when the spotter helps you to reach the contraction position in about 10 seconds, then you low down under control and the set is done, that is a real failure.