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How I Finally Got Muscle to Grow - Phase 2
by Amit Sapir | 02/24/14
You can read all about Amit’s training and other logs or splits on T Nation as well.
*msclmama
If you want to stop spinning your wheels and finally build some muscle, and I mean a lot of muscle, you need to use two training methods: heavy strength training to build muscle density and hardness, and hypertrophy methods that focus on rep volume and intensity techniques.
In the first part of this three-phase program, I outlined the exact workouts I use for the Strength phase. Now let's look at the next 10-day phase: Volume.
Volume
To get big, not just strong, you need volume in your training in addition to strength and power exercises. There's going to be a lot of exercise variety with any high-volume training program, and variety is good! Every time I've introduced something new to my training that my body isn't used to, it's had a positive effect on muscle growth and strength.
However, variety doesn't mean "cram as many goofy exercises into one training program as you can." You need a strategic plan. You have to apply volume and variety intelligently, in its own phase.
Here's how you do it:
Phase 2 - Volume
Day 1 – Quads, Hams, Posterior Chain
ExerciseSetsReps
ALying Hamstring Curl – After the fifth set, keep doing additional sets until you can't do 10 reps525, 20, 15, 12, 10
BDeadlift312
CBarbell Lunge (wide stance)312-15
D1Standing Hamstring Curl312-15
D2Stiff-Leg Deadlift312-15
ESeated Hamstring Curl220
FLeg Extension420, 15, 12, 12
GWide Stance Leg Press425, 20, 15, 12
HPendulum Squat/Hack Squat312-15
Day 2 – Chest, Triceps
ExerciseSetsReps
AIncline Barbell or Dumbbell Press415, 13, 11, 10
BLow Incline Dumbbell Flye312-15
CFlat Dumbbell Press312-15
DMachine Flye312-15
EHammer Strength Press (Decline)212-15
FMachine Dip312-15
GCable Straight Bar Pushdown312-15
HStraight Bar Overhead Extension312-15
IClose Grip Bench Push-up2failure
Day 3 – OFF
Day 4 – Back, Biceps
ExerciseSetsReps
ANeutral Chin-Up412-15
BWide Grip Pulldown312-15
CLow Row, Cable or Hammer312-15
DOne-Arm Reverse Pulldown212-15
EHigh Row Hammer212-15
FStanding EZ Bar Curl – 2 sets close, 2 sets wide412-15
GPreacher Machine Curl312-15
H1Concentration Dumbbell Hammer Curl212-15
H2Preacher One-Arm Machine212-15
Day 5 – Shoulders
ExerciseSetsReps
AReverse Pec Dec315-20
BStanding Lateral Machine312-15
CSeated Hammer Press415, 12, 11, 10
DDumbbell Front Raise312-15
ESeated Lateral Machine215-20
Day 6 – OFF
Day 7 – Quads, Hams (Quad emphasis)
ExerciseSetsReps
ALeg Extension525, 20, 15, 12, 12
BPendulum Squat/Hack Squat412-15
CNarrow Barbell Lunges (Smith)412-15
DFront Squat2-320-25
EHamstring Circuit – Pick 3 different hamstring curl machines and perform a circuit. Do 12-15 per exercise.312-15
Day 8 – Arms
ExerciseSetsReps
AStanding Barbell Curl312-15
BLying Decline Dumbbell Skullcrusher312-15
CStanding Hammer Curl312-15
DRope Pushdown312-15
EHammer Preacher Machine312-15
FClose-grip Decline Bench312-15
GDumbbell Concentration Curl2-312-15
HOverhead Dumbbell Extension2-312-15
Day 9 & 10 – OFF
Enjoy this second phase... if you can. The volume is crazy, so expect a skin-tearing pump. You can also expect to be thoroughly exhausted after each workout. And if you find yourself dreading the never-ending nature of these workouts, don't think things are going to get any easier. The insanity of Phase 3 is yet to come.
by Amit Sapir | 02/24/14
You can read all about Amit’s training and other logs or splits on T Nation as well.
*msclmama
If you want to stop spinning your wheels and finally build some muscle, and I mean a lot of muscle, you need to use two training methods: heavy strength training to build muscle density and hardness, and hypertrophy methods that focus on rep volume and intensity techniques.
In the first part of this three-phase program, I outlined the exact workouts I use for the Strength phase. Now let's look at the next 10-day phase: Volume.
Volume
To get big, not just strong, you need volume in your training in addition to strength and power exercises. There's going to be a lot of exercise variety with any high-volume training program, and variety is good! Every time I've introduced something new to my training that my body isn't used to, it's had a positive effect on muscle growth and strength.
However, variety doesn't mean "cram as many goofy exercises into one training program as you can." You need a strategic plan. You have to apply volume and variety intelligently, in its own phase.
Here's how you do it:
Phase 2 - Volume
Day 1 – Quads, Hams, Posterior Chain
ExerciseSetsReps
ALying Hamstring Curl – After the fifth set, keep doing additional sets until you can't do 10 reps525, 20, 15, 12, 10
BDeadlift312
CBarbell Lunge (wide stance)312-15
D1Standing Hamstring Curl312-15
D2Stiff-Leg Deadlift312-15
ESeated Hamstring Curl220
FLeg Extension420, 15, 12, 12
GWide Stance Leg Press425, 20, 15, 12
HPendulum Squat/Hack Squat312-15
Day 2 – Chest, Triceps
ExerciseSetsReps
AIncline Barbell or Dumbbell Press415, 13, 11, 10
BLow Incline Dumbbell Flye312-15
CFlat Dumbbell Press312-15
DMachine Flye312-15
EHammer Strength Press (Decline)212-15
FMachine Dip312-15
GCable Straight Bar Pushdown312-15
HStraight Bar Overhead Extension312-15
IClose Grip Bench Push-up2failure
Day 3 – OFF
Day 4 – Back, Biceps
ExerciseSetsReps
ANeutral Chin-Up412-15
BWide Grip Pulldown312-15
CLow Row, Cable or Hammer312-15
DOne-Arm Reverse Pulldown212-15
EHigh Row Hammer212-15
FStanding EZ Bar Curl – 2 sets close, 2 sets wide412-15
GPreacher Machine Curl312-15
H1Concentration Dumbbell Hammer Curl212-15
H2Preacher One-Arm Machine212-15
Day 5 – Shoulders
ExerciseSetsReps
AReverse Pec Dec315-20
BStanding Lateral Machine312-15
CSeated Hammer Press415, 12, 11, 10
DDumbbell Front Raise312-15
ESeated Lateral Machine215-20
Day 6 – OFF
Day 7 – Quads, Hams (Quad emphasis)
ExerciseSetsReps
ALeg Extension525, 20, 15, 12, 12
BPendulum Squat/Hack Squat412-15
CNarrow Barbell Lunges (Smith)412-15
DFront Squat2-320-25
EHamstring Circuit – Pick 3 different hamstring curl machines and perform a circuit. Do 12-15 per exercise.312-15
Day 8 – Arms
ExerciseSetsReps
AStanding Barbell Curl312-15
BLying Decline Dumbbell Skullcrusher312-15
CStanding Hammer Curl312-15
DRope Pushdown312-15
EHammer Preacher Machine312-15
FClose-grip Decline Bench312-15
GDumbbell Concentration Curl2-312-15
HOverhead Dumbbell Extension2-312-15
Day 9 & 10 – OFF
Enjoy this second phase... if you can. The volume is crazy, so expect a skin-tearing pump. You can also expect to be thoroughly exhausted after each workout. And if you find yourself dreading the never-ending nature of these workouts, don't think things are going to get any easier. The insanity of Phase 3 is yet to come.
