kangaeru

I'm going to make this short and sweet. The way you need to do this is in 3 phases. Every phase should be after 2-3 weeks of the previous phase, when your muscles stop feeling the intense burn that they used to.

1st phase: Light weight, high reps

DO AT LEAST ONE SUPER SET!!! A super set is when you alternate between two machines which hit the same body part but use a slightly different method. For example with biceps, I use a curl machine and a free weight 45lb bar (normally used for bench press) with weight added to each side as necessary for whatever I'm looking to achieve.

In the first phase, you want to make sure you can do 4 sets of 10-12 ON EACH MACHINE. Total of 8 sets!

2nd phase: medium weight, medium reps

You want to do a weight which you can do for 6-8 reps for 4 sets. This will probably be about a 20-30% increase in the weight of what you used for your first set.

3rd phase: heavy weight, low reps

This is when you do heavy, heavy weight, probably 50-70% over what you originally started with, for 4 alternating sets, again for a total of 8, for 3-5 reps.

You do each of these cycles for about 2-3 weeks, so you should have about 4-5 sessions of each before moving on to the next phase.

You then repeat this cycle, increasing your starting 'light' weight by 15% each time. After 6 months of this, if you began curling a 45 lb straight bar for biceps, by the time you're 6 months into it you'll probably be curling 75 or so. Of course this depends a lot on your health, current condition and strength, how well you eat, etc. But I've found this 3 way cycle to be, by far, the best way to up my strength and size without having to use supplements or work out for ridiculously long hours.

You don't have to live at the gym if you work out smart!

Comments welcome!

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