How to Get Bigger and Stronger Faster

I'm gonna take you through step by step on how to get bigger and stronger faster than you ever thought by working out a muscle group only once a week.

Difficulty: Moderately Easy

Instructions

1. This is simple and hard at the same time. It's mainly a mental game. Mind vs. Body. Get a small notepad or whatever you feel comfortable with to carry with you at the gym because your going to write down every workout, every rep and weight so you keep track of everything. With this workout it doesn't matter what day you start but this is the order of muscle groups you workout. Day 1 Shoulder/Traps, Day 2 Middle Back/Lats, Day 3 Chest, Day 4 Triceps/Abs, Day 5 Biceps/Forearms/Legs, Day 6 and 7 off.

2. Before you start every workout write your workout down b4 you go to the gym. As you workout you write down your reps and weight and when your done with a lift you cross it off. Then you see in front of you only 5 more lifts. Key words to tell your self are only, just, almost. Ways to keep your mind over body. Now for the reps and weight. When you start you dont really know how much weight you can do. So for the 1st workout find a weight where you think you will have trouble finishing the 4th set at 8 reps. Your doing 4 sets of 8 reps and going up in weight each set. 5lbs for dumbbells and 10lbs for barbell. So if I'm doing military press id write down "Military Press" then under it the weight and reps "125/8, 135/8, 145/8, 155/8" and you do this for all your workouts everyday. This is where it gets tricky, because you NEVER want to do the same workout twice in a row.

3. Now that you have finished your 4/8 workout its time to mix it up for next week. So what you do if you were able to do all 4 weights at 8 reps you take your 2nd weight to start this new set. So from military press id take 135. Now this weeks workout consists of more reps so my military workout will be "135/12, 145/10, 155/8, 165/6" and if I'm able to do all reps next time i do military my 4/8 is gonna start with 145/8.
   When doing this workout after week one you want a good variety of the 4/8 and 12, 10, 8, 6 workouts. After week one you never want to have all your lifts be the same rep lifts.

4. If your into supplements I highly recommend the stacking combo of Nitrix and V12 Magnum. They will get you through ANY workout!

[meridians]

on 9/18/2009 Sounds like it should work!

[roseanne09]

on 5/18/2009 Great article!!!