So This post is about the NEW STRENGTH/MASS Building blueprint! We have been doing some different kind of training at the facility and we came up with the idea of OVERLOADING the Muscles with heavier weight for an extended set. This is for those guys who have hit a plateau or looking to change up their routine and find some new muscle and strength!
This program is a 3 day split you will be hitting each muscle group within those 3 days, due to the amount of weight you will be required to handle you will need some extra recovery time. Which is why we are only hitting it hard for 3 days a week. This means when you hit the gym you need to GO ALL OUT get the MOST out of EACH REP AND SET!!
What is HEAVY 9's? This is something I came up with over the last couple of months playing around with some different rep schemes and programs. There will be 2-3 exercises per workout that we will be using this heavy 9 principle with. The exercises are going to be more of the "strength" exercises this way we can move more weight and get the most out of the muscle, during those sets.
How to do Heavy 9's. I will use Military presses for an example. You will do 2 warm up setsto get the muscle activated and stimulated and ready to do work and move weight. We want to make sure we are using a little heavier weight then you normally use for warm-ups. For example if you use 135 and rep 12 easy we want to start you at 155 then and move you up from there! The first warm up set is done for 8 reps then you need about a 90 second break and then rock your next warm-up set which is for 5 reps. I know what you are thinking already this is not a warm-up its not enough reps! Well I would like to tell you if you are doing 15 rep warmups you are exhausting too much muscle too fast even if its easy! I would rather to some prehab exercises and then hit an 8 and 5 set warmup then get right to my working sets! Now back to the 9's! After your warm-ups you will have 3 sets of the heavy 9's. Heavy 9's are split in to 3 reps followed by a 10 second break, so you will do 3 reps/10sec/3reps/10sec/3reps that will complete 1 set of the heavy 9's. You will then rest 2 minutes between each set of Heavy 9's. Increasing the weight each set, the weight should be heavy enough that you couldnt get 6 reps normally without rest. What we are doing here is allowing our body to reach hypertrophy reps with weight we wouldnt normally be able to reach those higer reps with, allowing only 10 seconds of recovery is just enough neural/muscular recovery to continue moving that heavy weight.
The exercises where you are doing normal sets with keep the weight where is comfortable for you to get the set number of reps.
This routine is only for a 3 weeks period and then you must take 4 weeks off then return to it.
Here are the workouts!!!
Workout A
| Exercise | Set1 | Set2 | Set3 | Set4 | Set5 |
| BB Shoulder Press | X8 | X5 | X3/3/3 | X3/3/3 | X3/3/3 |
| Seated DB Lateral Raise | X10 | X10 | X6 | | |
| Bent Post delt raise | X12 | X12 | X12 | | |
| BB Curls | X4 | X4 | X3/3/3 | X3/3/3 | |
| Close Grip bench | X4 | X4 | X3/3/3 | X3/3/3 | |
| Seated crunches | X20 | X20 | X20 | X20 | |
Workout B
| Exercise | Set1 | Set2 | Set3 | Set4 | Set5 |
| BB Rows | X8 | X5 | X3/3/3 | X3/3/3 | X3/3/3 |
| Close Grip Pull downs | X10 | X10 | X8 | X6 | |
| Seated wide grip rows | X12 | X10 | X10 | | |
| BB Bench Press | X4 | X4 | X3/3/3 | X3/3/3 | |
| Weighted Dips | X4 | X4 | X3/3/3 | X3/3/3 | |
| DB Fly’s | X10 | X10 | X10 | | |
| Seated Crunches | X20 | X20 | X20 | X20 | |
Workout C
| Exercise | Set1 | Set2 | Set3 | Set4 | Set5 |
| BB Deadlifts | X8 | X8 | X5 | X5 | |
| Leg extensions | X10 | X10 | X10 | | |
| BB Squats | X8 | X8 | X3/3/3 | X3/3/3 | X3/3/3 |
| Ham curls | X10 | X10 | X10 | | |
| DB Curls | X10 | X10 | X10 | X10 | |
| Skull Crushers | X10 | X8 | X8 | X6 | |
| Seated crunches | X20 | X20 | X20 | X20 | |
Make sure you are taking the correct supplements like AI SPORTS Maniac, Testopro and Glycobol to get the best results out of your training! If you are following this routine follow the gylcobol diet I have listed in the past on this blog!
Until next time JOIN THE MOVEMENT AI SPORTS NUTRITION!!
Heath Ellenberger
