To add the evasive ten pounds of sleeve-stretching muscle it’s best to use a time proven nutritional method - carb cycling. High performance strength and physique athletes have used carb cycling for decades to optimize athletic performance and body composition.
Gaining muscle requires a caloric surplus, potentially covering those shredded abs, so it’s time to ditch the old standby of bulking with unrestricted diets. There’s a better way. By maximizing the anabolic power of insulin with carb cycling, it’s possible to shred fat and build muscle simultaneously.
What is Insulin?
Insulin is an extremely anabolic hormone that will make or break your physique. Too little and you’re doomed to flat muscles, poor recovery, and pre-shrinking your affliction t-shirts. Too much and you’ll resemble the Michelin Man and suffer from myriad health problems.
Insulin is a hormone made in the pancreas, an organ located behind the stomach. The pancreas contains clusters of cells called islets. Beta cells within the islets store and release insulin into the blood. Insulin plays a major role in metabolism. The digestive tract breaks down carbohydrates into glucose, but its with the help of insulin that cells are able to absorb glucose and use it for energy.5
Insulin-producing beta cells, in green, on a mouse pancreas islet .Photo from Wikimedia Commons.
Insulin regulates nutrient entry into muscle cells. When insulin is seldom elevated, then muscle growth related benefits won’t occur. A higher carbohydrate intake when your body is increasingly sensitive, such as post-workout, promotes carbohydrates to initiate tissue repair and set the stage for muscle growth. Conversely, when the body is not sensitive to carbs and you’re crushing the pasta buffet, excess carbohydrates will be stored, building some brand-new layers of blubber on your waistline. Through proper timing and fluctuations, carbohydrates will be under your control, allowing the body to strip rolls of fat and build slabs of muscle.1
Fuel Use During Exercise
Muscle tissue glucose uptake is stimulated by insulin, which triggers the migration of glucose and amino acids to muscle cells, promoting protein synthesis. Muscle contractions increase the facilitated diffusion of glucose into muscle cells even further, promoting greater insulin sensitivity. Simply, when glucose is present in the blood the body will utilize it as an energy source over stored fuel - an ideal recipe for building muscle mass.
Conversely, when carbohydrates aren’t readily available and fat or protein is the primary source, higher levels of the hormone glucagon combined with lower levels of blood carbohydrate can lead to a higher rate of fat burning.2 Through manipulating your source of readily available fuel, different energy substrates can be used as fuel for exercise.
Carb Cycling
Carb cycling uses the manipulation of insulin to burn fat and maximize lean muscle gains. In this case two separate days of eating will be utilized: high-carb days and low-carb days. Resistance training days are high-carb days, providing additional fuel to maximize the anabolic response and muscular recovery. Recovery and conditioning days are low-carb to shred stored body fat and increase insulin sensitivity, both of which improve nutrient utilization on high-carb days.
Caloric Needs
Body type and activity level are used to determine your caloric need and macronutrient requirements. Yes, conquer your fear of math. It’s time for the numbers. Being an intelligent Breaking Muscle reader it’s safe to assume you’re at least moderately active. If you’re not, thenstop making excuses and go exercise. Using The Essentials of Sport and Exercise Nutrition by John Berardi and Ryan Andrews, moderately active individuals are quantified as performing three to four workouts per week.3 These individuals should multiply their bodyweight in pounds by eighteen to twenty to get a caloric range.
Example 1:
A 160-lb. male would be: 160x18 = 2880; 160x20 = 3200
The caloric range would be 2,880-3,200 kcals per day.
Example 2:
A 185-lb. male would be 185x20= 3,700; 185x22= 4070 kcals per day.
The caloric range would be 3,700-4,070 kcals per day.
More active? No sweat, for very active individuals (five to seven workouts per week) ramp up the calculations and multiply bodyweight in pounds by twenty to 22 to get the caloric range.3
The Breakdown
Calories provide the full gas tank, but the proper macronutrient breakdown provides premium quality to hasten your mass gains. To best determine caloric needs an analysis of your somatotype (body type) is beneficial. Although you’re not solely one somatotype, having a solid idea provides valuable insight to characteristics such as carbohydrate tolerance, metabolic rate, and even physical activity preference.
Example 1:
A 160-lb. male with an ectomorph body type consumes 2,880-3,200 kcals per day. Using 3,000 kcals per day the macronutrient breakdown would be as follows.
Protein: 3,000 x.25 = 750 kcal % 4 kcals/gram = 188 g Protein
Carbs: 3,000 x.55 = 1650 kcal % 4 kcals/gram = 412 g Carbs
Fat: 3,000 x.20 = 600 kcal % 9 kcals/gram = 67 g Fat
Example 2:
A 185-lb. male with a mesomorphic body type consumes 3,700 -4070 kcals per day. Using 3,900 kcals per day the macronutrient breakdown would be as follows.
Protein: 3,900 x.3 = 1170 kcals % 4 kcals/gram = 292 g Protein
Carbs: 3,900 x.4 =1560 kcals % 4 kcals/gram = 390 g Carbs
Fat: 3,900 x .3 = 1,170 kcals % 9/kcals/gram = 130 g Fat
Low-Carb Day
On low-carb days take 75% of the suggested carbohydrate intake to calculate needs. This number is highly variable based on carb tolerance. If you’re over 15% body fat, make this number 50% and calculate needs.
Example 2:
A 185-lb man would taper down carbs by 25% on low-carb days. High-carbohydrate days use 390 grams of carbs per day. Multiply that 390 x.75 to find the low-carb amount of 293 grams of carbs per day.
Nutrient Timing
Nutrient timing is based on the ideas that certain nutrients are maximized during various times of the day. For example, carbohydrate tolerance is higher after exercise because muscle contractions increase the facilitated diffusion of glucose into muscle cells, increasing uptake. At no other time during the course of the day can nutrition have such a profound impact on physique development and recovery as the body is ready to shift to an anabolic state with proper nutrition. Through fluctuating carbohydrate intake you can maximize the post-workout hypersensitivity to insulin and add slabs of muscle, while preventing excessive fat gain by keeping carbs low on off-days.
Considerations
“Help, I can make faces with my rapidly growing belly!”
Don’t sweat it. I’ve got a solution. Drop your carbs by another 25% on low-carbohydrate days. Consider adding some additional HIIT or finishers after two or three workouts per week.
“Dude, the scale isn’t budging. In fact, I’m losing weight!“
First, take bi-weekly measurements such as seven-site skinfolds and circumference measurements to track body composition. It’s possible you are losing weight in the form of water and fat, but still gaining muscle. Second, add an extra 200 calories to the diet. This can be as simple as a protein shake with a tablespoon of olive oil for healthy fats and protein. Considering tapering conditioning work and track your calories for a few days.
Wrap Up
“The two conditions for muscle growth are metabolic sensitivity and nutrient optimization. The first condition is satisfied in the post exercise interval because your muscles are ready to begin the recovery process. For nutrient optimization you must consume the nutrients necessary to drive recovery (4).” - John Ivy, Ph.D and Robert Portman Ph.D.4
The wrong foods at the wrong time will sabotage your efforts in the gym and be detrimental to your waistline. Stop wasting your hard training. Your body is primed for massive muscle gain and fat loss with this dietary protocol. Through intelligently programming your diet and disciplined eating you’ll add slabs of muscle - without a side of love handles.
Ultimate Guide for Lean Gains, Part 2: Your Lifting Program
Mike Samuels
Coach
So you nailed your diet. Atta boy. You can thank Eric for that - he’s given you all the tools to pack on lean mass with carb cycling. But now the problem is you need more than a sound eating plan to build a Herculean physique. You could nail your diet 100%, but if you your evenings involve nothing but Catching up with The Kardashians or posting selfies on Instagram, those extra calories and muscle-building protein will do nothing but make you one chunky S.O.B. You need the right training plan to blast your muscles into a muscle building frenzy.
Where to Start?
Flip through the pages of Muscle and Fiction, Beefy Biceps Weekly, or whatever other bodybuilding publication you fancy, and you’ll come across some hardcore workouts. Things likesupersets, drop sets, forced reps, high volume, heavy weights, and specialization programs so complicated they make Einstein’s theory of relatively look like a kindergarten math test. Then you look at the guys promoting these workouts, and they’re massive - sheer behemoths, men of muscle and might. This is surely a testament to the effectiveness of these routines, so you’d be forgiven for thinking that’s what you’ll get here.
Not so fast, young grasshopper. Yes, the bodybuilders in the magazines do train like this. And yes, they do make the Incredible Hulk look like a pre-pubescent schoolgirl, but this isn’t how you’re going to train.
Professional bodybuilders have - how shall we say this - some assistance. Plus, they dedicate every minute of every day to training, eating, and sleeping. Something you don’t have the luxury of doing. Along with years of experience lifting heavy weights and stellar genetics, this makes them poles apart from you and I.
Does this mean the busy, dedicated muscle-seeking brethren can’t get jacked? Hell no, we’re just to go about it in a different, more effective way.
No B.S. Plan for Maximal Hypertrophy
You’re a natural lifter. Rather than pound each muscle into oblivion once per week with everyintensity-boosting technique, rep range, machine, and tempo known to man, you’re going to adopt a high frequency approach. Hit every muscle group twice per week. Yes, even biceps. High frequency training provides additional training stimulus and increasing the rate of muscle protein synthesis.
Muscle Protein Synthesis and Training Frequency
To build muscle, you need to have a positive net protein balance. Net protein balance (NPB) equals muscle protein synthesis (MPS) minus muscle protein breakdown (MPB).
NPB = MPS - MPB
In other words, the higher MPS in relation to MPB, the better your gains. Increased training frequency is optimal because training a muscle increases muscle protein synthesis in that muscle, peaking around 24 hours post-session and returning to baseline roughly 36 hours after your workout.1
So, that means just crushing more volume each workout, right? Hold on just a second.Research has shown that increasing your volume per workout, using extra intensity techniques, or generally training past the point of muscle failure, doesn’t have any extra impact on MPS.2Going past failure and only working muscles once a week in your typical bodybuilder split neglects a massive opportunity to spark more growth through optimal MPS.
The Solution: Train More Frequently
If you’re a beginner, then full-body workouts are the best way to train. But an intelligent, iron junkie like yourself is no longer a beginner, so you can’t train all the major movements at a high intensity in one session because, ironically, you’re too strong to maintain that long term. Plus, you’re so smoked from workouts filled with squats, deadlifts, chin ups, and bench presses that you neglect those mirror muscles. Yep, guys who spend all their time curling get a lot of grief, and in a battle of biceps curls versus squats it’s no-contest of what’s more effective for building maximum muscle, but neglecting those smaller muscles won’t give you the jaw dropping physique you’re seeking.
Enter the Upper-Lower Split
By using an upper-lower split, you get the massive benefits of increased MPS, along with adequate recovery between workout, and can give every muscle group the attention it deserves.
Day 1: Monday
1A. Bench Press or Incline Bench Press - 4-6 sets of 3-5 reps
Alternate between variations week to week and work up to one heavy set of three to five reps. So, week one would be bench presses and week two would be incline presses. Each time you train the exercise, aim to hit a new weight or reps personal record.
2A. Chin-ups (Neutral grip) - 4 sets of 6-8 reps
3A. Cable Rows - 4 sets of 6-8 reps
4A. Seated Dumbbell Press - 2 sets of 6-8 reps
5A. EZ Bar Curls - 3 sets of 8-10
5B. Dips - 3 sets of 8-10
Day 2: Tuesday
1A. Back Squats or Deadlifts (sumo or conventional) - 4-6 sets of 3-5 reps
2A. Stiff-Legged Deadlifts or Paused Squats (SLDLs if squats or front squats were your main exercise, paused squats if you deadlifted first) - 4 sets of 6-8 reps
3A. Barbell Lunges - 3 sets of 6-8 reps each leg
3B. Glute Ham Raise - 3 sets of 8-10 reps
4A. Standing Calf Raises - 5 sets of 8-10 reps
5A. Seated Calf Raises - 3 sets of 10-12 reps
Day 3: Thursday
1A. Flat Dumbbell Press or Incline Dumbbell Press - Alternate as per days one and two, but for 4 sets of 8-12 reps
2A. Dumbbell, Barbell or Chest-Supported Rows - 3 sets of 8-12 reps
3A. Wide Grip Pulldowns - 3 sets of 8-12 reps
4A. Dumbbell or Machine Flyes - 2 sets of 15-20 reps
5A. Cable or Dumbbell Lateral Raises - 2 sets of 15-20 reps
6A. Close Grip Bench Presses - 3 sets of 8-10 reps
7A. Straight Bar Curls - 3 sets of 8-10 reps
8A. Pushdowns - 2 sets of 15-20 reps
8B. Seated Dumbbell Curls - 2 sets of 15-20 reps
Day 4: Saturday
1A. Leg Press or Hack Squat - Alternate as per days one, two, and three, but for 4 sets of 8-12 reps
2A. Lying, Seated or Standing Leg Curls - 3 sets of 8-12 reps
3A. Cable Pullthroughs - 3 sets of 10-15 reps
3B. Leg Extensions - 3 sets of 20 reps
4A. Walking DB Lunges - 1 set of 20-30 reps each leg, performed immediately after your final set of extensions
5A. Seated Calf Raises - 2 sets of 20-30 reps
6A. Calf Raises on Leg Press – 4 sets of 12-15 reps
Notes: Days One and Two
Days one and two are your power or strength based days. The goal is to train fast-twitch muscle fibers to build maximum strength and increased muscle density.
Take ninety to 180 seconds between all sets. Except for your top set of back squats/deadlifts/front squats, where you may need four or five minutes to psyche yourself up for a personal record.
Aiming for a new personal record on your main exercises on these days is a must. You may not always get it, but that’s your main aim for these sessions. For the accessory work, using more weight or increasing your reps within the desired ranges is desirable, but not essential.
There are no set tempos for this workout. Each rep should be quick and powerful.
The letters A and B represent a superset. When you see a pair of exercises labelled like this, perform your set for exercise A and then go straight into exercise B with minimal break.
Take some time off. Rest for a day or two between sessions two and three to promote recovery.
Notes: Days Three and Four
Days three and four are hypertrophy-based days. The volume is higher, the weights are lighter (though still challenging) and your time under tension (TUT) is increased.
This type of training targets moderate-twitch fibers. This increases muscle cell volume and storage of glycogen.
Treat your first exercise each session in much the same way as in the strength workouts. Aim for extra weight/reps on this set.
Shorten your rest periods to thirty to ninety seconds between all sets. This creates metabolic stress and muscular damage, two proven components of muscular hypertrophy.3
Perform every rep using a controlled tempo. Take two seconds to lower each rep, pause briefly at the bottom, take one second to lift, then go straight into your next rep. Done right, this should feel like the target muscles are under constant tension.
read more...
Gaining muscle requires a caloric surplus, potentially covering those shredded abs, so it’s time to ditch the old standby of bulking with unrestricted diets. There’s a better way. By maximizing the anabolic power of insulin with carb cycling, it’s possible to shred fat and build muscle simultaneously.
What is Insulin?
Insulin is an extremely anabolic hormone that will make or break your physique. Too little and you’re doomed to flat muscles, poor recovery, and pre-shrinking your affliction t-shirts. Too much and you’ll resemble the Michelin Man and suffer from myriad health problems.
Insulin is a hormone made in the pancreas, an organ located behind the stomach. The pancreas contains clusters of cells called islets. Beta cells within the islets store and release insulin into the blood. Insulin plays a major role in metabolism. The digestive tract breaks down carbohydrates into glucose, but its with the help of insulin that cells are able to absorb glucose and use it for energy.5
Insulin-producing beta cells, in green, on a mouse pancreas islet .Photo from Wikimedia Commons.
Insulin regulates nutrient entry into muscle cells. When insulin is seldom elevated, then muscle growth related benefits won’t occur. A higher carbohydrate intake when your body is increasingly sensitive, such as post-workout, promotes carbohydrates to initiate tissue repair and set the stage for muscle growth. Conversely, when the body is not sensitive to carbs and you’re crushing the pasta buffet, excess carbohydrates will be stored, building some brand-new layers of blubber on your waistline. Through proper timing and fluctuations, carbohydrates will be under your control, allowing the body to strip rolls of fat and build slabs of muscle.1
Fuel Use During Exercise
Muscle tissue glucose uptake is stimulated by insulin, which triggers the migration of glucose and amino acids to muscle cells, promoting protein synthesis. Muscle contractions increase the facilitated diffusion of glucose into muscle cells even further, promoting greater insulin sensitivity. Simply, when glucose is present in the blood the body will utilize it as an energy source over stored fuel - an ideal recipe for building muscle mass.
Conversely, when carbohydrates aren’t readily available and fat or protein is the primary source, higher levels of the hormone glucagon combined with lower levels of blood carbohydrate can lead to a higher rate of fat burning.2 Through manipulating your source of readily available fuel, different energy substrates can be used as fuel for exercise.
Carb Cycling
Carb cycling uses the manipulation of insulin to burn fat and maximize lean muscle gains. In this case two separate days of eating will be utilized: high-carb days and low-carb days. Resistance training days are high-carb days, providing additional fuel to maximize the anabolic response and muscular recovery. Recovery and conditioning days are low-carb to shred stored body fat and increase insulin sensitivity, both of which improve nutrient utilization on high-carb days.
Caloric Needs
Body type and activity level are used to determine your caloric need and macronutrient requirements. Yes, conquer your fear of math. It’s time for the numbers. Being an intelligent Breaking Muscle reader it’s safe to assume you’re at least moderately active. If you’re not, thenstop making excuses and go exercise. Using The Essentials of Sport and Exercise Nutrition by John Berardi and Ryan Andrews, moderately active individuals are quantified as performing three to four workouts per week.3 These individuals should multiply their bodyweight in pounds by eighteen to twenty to get a caloric range.
Example 1:
A 160-lb. male would be: 160x18 = 2880; 160x20 = 3200
The caloric range would be 2,880-3,200 kcals per day.
Example 2:
A 185-lb. male would be 185x20= 3,700; 185x22= 4070 kcals per day.
The caloric range would be 3,700-4,070 kcals per day.
More active? No sweat, for very active individuals (five to seven workouts per week) ramp up the calculations and multiply bodyweight in pounds by twenty to 22 to get the caloric range.3
The Breakdown
Calories provide the full gas tank, but the proper macronutrient breakdown provides premium quality to hasten your mass gains. To best determine caloric needs an analysis of your somatotype (body type) is beneficial. Although you’re not solely one somatotype, having a solid idea provides valuable insight to characteristics such as carbohydrate tolerance, metabolic rate, and even physical activity preference.
Example 1:
A 160-lb. male with an ectomorph body type consumes 2,880-3,200 kcals per day. Using 3,000 kcals per day the macronutrient breakdown would be as follows.
Protein: 3,000 x.25 = 750 kcal % 4 kcals/gram = 188 g Protein
Carbs: 3,000 x.55 = 1650 kcal % 4 kcals/gram = 412 g Carbs
Fat: 3,000 x.20 = 600 kcal % 9 kcals/gram = 67 g Fat
Example 2:
A 185-lb. male with a mesomorphic body type consumes 3,700 -4070 kcals per day. Using 3,900 kcals per day the macronutrient breakdown would be as follows.
Protein: 3,900 x.3 = 1170 kcals % 4 kcals/gram = 292 g Protein
Carbs: 3,900 x.4 =1560 kcals % 4 kcals/gram = 390 g Carbs
Fat: 3,900 x .3 = 1,170 kcals % 9/kcals/gram = 130 g Fat
Low-Carb Day
On low-carb days take 75% of the suggested carbohydrate intake to calculate needs. This number is highly variable based on carb tolerance. If you’re over 15% body fat, make this number 50% and calculate needs.
Example 2:
A 185-lb man would taper down carbs by 25% on low-carb days. High-carbohydrate days use 390 grams of carbs per day. Multiply that 390 x.75 to find the low-carb amount of 293 grams of carbs per day.
Nutrient Timing
Nutrient timing is based on the ideas that certain nutrients are maximized during various times of the day. For example, carbohydrate tolerance is higher after exercise because muscle contractions increase the facilitated diffusion of glucose into muscle cells, increasing uptake. At no other time during the course of the day can nutrition have such a profound impact on physique development and recovery as the body is ready to shift to an anabolic state with proper nutrition. Through fluctuating carbohydrate intake you can maximize the post-workout hypersensitivity to insulin and add slabs of muscle, while preventing excessive fat gain by keeping carbs low on off-days.
Considerations
“Help, I can make faces with my rapidly growing belly!”
Don’t sweat it. I’ve got a solution. Drop your carbs by another 25% on low-carbohydrate days. Consider adding some additional HIIT or finishers after two or three workouts per week.
“Dude, the scale isn’t budging. In fact, I’m losing weight!“
First, take bi-weekly measurements such as seven-site skinfolds and circumference measurements to track body composition. It’s possible you are losing weight in the form of water and fat, but still gaining muscle. Second, add an extra 200 calories to the diet. This can be as simple as a protein shake with a tablespoon of olive oil for healthy fats and protein. Considering tapering conditioning work and track your calories for a few days.
Wrap Up
“The two conditions for muscle growth are metabolic sensitivity and nutrient optimization. The first condition is satisfied in the post exercise interval because your muscles are ready to begin the recovery process. For nutrient optimization you must consume the nutrients necessary to drive recovery (4).” - John Ivy, Ph.D and Robert Portman Ph.D.4
The wrong foods at the wrong time will sabotage your efforts in the gym and be detrimental to your waistline. Stop wasting your hard training. Your body is primed for massive muscle gain and fat loss with this dietary protocol. Through intelligently programming your diet and disciplined eating you’ll add slabs of muscle - without a side of love handles.
Ultimate Guide for Lean Gains, Part 2: Your Lifting Program
Mike Samuels
Coach
So you nailed your diet. Atta boy. You can thank Eric for that - he’s given you all the tools to pack on lean mass with carb cycling. But now the problem is you need more than a sound eating plan to build a Herculean physique. You could nail your diet 100%, but if you your evenings involve nothing but Catching up with The Kardashians or posting selfies on Instagram, those extra calories and muscle-building protein will do nothing but make you one chunky S.O.B. You need the right training plan to blast your muscles into a muscle building frenzy.
Where to Start?
Flip through the pages of Muscle and Fiction, Beefy Biceps Weekly, or whatever other bodybuilding publication you fancy, and you’ll come across some hardcore workouts. Things likesupersets, drop sets, forced reps, high volume, heavy weights, and specialization programs so complicated they make Einstein’s theory of relatively look like a kindergarten math test. Then you look at the guys promoting these workouts, and they’re massive - sheer behemoths, men of muscle and might. This is surely a testament to the effectiveness of these routines, so you’d be forgiven for thinking that’s what you’ll get here.
Not so fast, young grasshopper. Yes, the bodybuilders in the magazines do train like this. And yes, they do make the Incredible Hulk look like a pre-pubescent schoolgirl, but this isn’t how you’re going to train.
Professional bodybuilders have - how shall we say this - some assistance. Plus, they dedicate every minute of every day to training, eating, and sleeping. Something you don’t have the luxury of doing. Along with years of experience lifting heavy weights and stellar genetics, this makes them poles apart from you and I.
Does this mean the busy, dedicated muscle-seeking brethren can’t get jacked? Hell no, we’re just to go about it in a different, more effective way.
No B.S. Plan for Maximal Hypertrophy
You’re a natural lifter. Rather than pound each muscle into oblivion once per week with everyintensity-boosting technique, rep range, machine, and tempo known to man, you’re going to adopt a high frequency approach. Hit every muscle group twice per week. Yes, even biceps. High frequency training provides additional training stimulus and increasing the rate of muscle protein synthesis.
Muscle Protein Synthesis and Training Frequency
To build muscle, you need to have a positive net protein balance. Net protein balance (NPB) equals muscle protein synthesis (MPS) minus muscle protein breakdown (MPB).
NPB = MPS - MPB
In other words, the higher MPS in relation to MPB, the better your gains. Increased training frequency is optimal because training a muscle increases muscle protein synthesis in that muscle, peaking around 24 hours post-session and returning to baseline roughly 36 hours after your workout.1
So, that means just crushing more volume each workout, right? Hold on just a second.Research has shown that increasing your volume per workout, using extra intensity techniques, or generally training past the point of muscle failure, doesn’t have any extra impact on MPS.2Going past failure and only working muscles once a week in your typical bodybuilder split neglects a massive opportunity to spark more growth through optimal MPS.
The Solution: Train More Frequently
If you’re a beginner, then full-body workouts are the best way to train. But an intelligent, iron junkie like yourself is no longer a beginner, so you can’t train all the major movements at a high intensity in one session because, ironically, you’re too strong to maintain that long term. Plus, you’re so smoked from workouts filled with squats, deadlifts, chin ups, and bench presses that you neglect those mirror muscles. Yep, guys who spend all their time curling get a lot of grief, and in a battle of biceps curls versus squats it’s no-contest of what’s more effective for building maximum muscle, but neglecting those smaller muscles won’t give you the jaw dropping physique you’re seeking.
Enter the Upper-Lower Split
By using an upper-lower split, you get the massive benefits of increased MPS, along with adequate recovery between workout, and can give every muscle group the attention it deserves.
Day 1: Monday
1A. Bench Press or Incline Bench Press - 4-6 sets of 3-5 reps
Alternate between variations week to week and work up to one heavy set of three to five reps. So, week one would be bench presses and week two would be incline presses. Each time you train the exercise, aim to hit a new weight or reps personal record.
2A. Chin-ups (Neutral grip) - 4 sets of 6-8 reps
3A. Cable Rows - 4 sets of 6-8 reps
4A. Seated Dumbbell Press - 2 sets of 6-8 reps
5A. EZ Bar Curls - 3 sets of 8-10
5B. Dips - 3 sets of 8-10
Day 2: Tuesday
1A. Back Squats or Deadlifts (sumo or conventional) - 4-6 sets of 3-5 reps
2A. Stiff-Legged Deadlifts or Paused Squats (SLDLs if squats or front squats were your main exercise, paused squats if you deadlifted first) - 4 sets of 6-8 reps
3A. Barbell Lunges - 3 sets of 6-8 reps each leg
3B. Glute Ham Raise - 3 sets of 8-10 reps
4A. Standing Calf Raises - 5 sets of 8-10 reps
5A. Seated Calf Raises - 3 sets of 10-12 reps
Day 3: Thursday
1A. Flat Dumbbell Press or Incline Dumbbell Press - Alternate as per days one and two, but for 4 sets of 8-12 reps
2A. Dumbbell, Barbell or Chest-Supported Rows - 3 sets of 8-12 reps
3A. Wide Grip Pulldowns - 3 sets of 8-12 reps
4A. Dumbbell or Machine Flyes - 2 sets of 15-20 reps
5A. Cable or Dumbbell Lateral Raises - 2 sets of 15-20 reps
6A. Close Grip Bench Presses - 3 sets of 8-10 reps
7A. Straight Bar Curls - 3 sets of 8-10 reps
8A. Pushdowns - 2 sets of 15-20 reps
8B. Seated Dumbbell Curls - 2 sets of 15-20 reps
Day 4: Saturday
1A. Leg Press or Hack Squat - Alternate as per days one, two, and three, but for 4 sets of 8-12 reps
2A. Lying, Seated or Standing Leg Curls - 3 sets of 8-12 reps
3A. Cable Pullthroughs - 3 sets of 10-15 reps
3B. Leg Extensions - 3 sets of 20 reps
4A. Walking DB Lunges - 1 set of 20-30 reps each leg, performed immediately after your final set of extensions
5A. Seated Calf Raises - 2 sets of 20-30 reps
6A. Calf Raises on Leg Press – 4 sets of 12-15 reps
Notes: Days One and Two
Days one and two are your power or strength based days. The goal is to train fast-twitch muscle fibers to build maximum strength and increased muscle density.
Take ninety to 180 seconds between all sets. Except for your top set of back squats/deadlifts/front squats, where you may need four or five minutes to psyche yourself up for a personal record.
Aiming for a new personal record on your main exercises on these days is a must. You may not always get it, but that’s your main aim for these sessions. For the accessory work, using more weight or increasing your reps within the desired ranges is desirable, but not essential.
There are no set tempos for this workout. Each rep should be quick and powerful.
The letters A and B represent a superset. When you see a pair of exercises labelled like this, perform your set for exercise A and then go straight into exercise B with minimal break.
Take some time off. Rest for a day or two between sessions two and three to promote recovery.
Notes: Days Three and Four
Days three and four are hypertrophy-based days. The volume is higher, the weights are lighter (though still challenging) and your time under tension (TUT) is increased.
This type of training targets moderate-twitch fibers. This increases muscle cell volume and storage of glycogen.
Treat your first exercise each session in much the same way as in the strength workouts. Aim for extra weight/reps on this set.
Shorten your rest periods to thirty to ninety seconds between all sets. This creates metabolic stress and muscular damage, two proven components of muscular hypertrophy.3
Perform every rep using a controlled tempo. Take two seconds to lower each rep, pause briefly at the bottom, take one second to lift, then go straight into your next rep. Done right, this should feel like the target muscles are under constant tension.
Source : breakingmuscle.com
