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4-Day Strength & Muscle Building Workout

INSANE STRENGTH & MUSCLE GROWTH SYSTEM

This training system will help you build muscle and strength by focusing on three different training approaches, all used in the same workout. You will be performing the following types of sets for each muscle group:

HEAVY. You will perform heavy sets to lead off the workout. Heavy sets are performed in the 3 to 5 rep range. Use the same weight for each of the sets. When you can perform 5 reps for all power sets, move up in weight. Major muscle groups will perform 2-4 power sets per workout, and minor muscle groups will perform 2 power sets per workout. Please note that for some minor muscle groups, heavy sets do not make sense, or they are not realistic. For example, it is difficult to perform extremely heavy resistance abdominal sets.

MODERATE. Moderate sets are performed in the 6 to 12 rep range. Use the same weight for each of the sets. When you hit the upper rep limit of 12 for all muscle sets, move up in weight. Major muscle groups will perform 4-6 total moderate sets in each workout, using 2 different exercises. Minor muscle groups will perform 2-4 total moderate sets in each workout, using 1 to 2 exercises. You can also perform a single exercise for 3 sets.

LIGHT. You will perform 1-2 light sets for each muscle group - generally using isolation movements. Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. How? Do as many reps as possible, then take a slight rest and perform more reps. Rest only long enough to regain the energy and willpower to perform 1 to 3 more reps. Keep pushing yourself through the pain until you hit 40 total reps. When you can hit 25+ reps from the start without stopping, add weight. Major muscle groups will utilize 2 light sets, minor muscle groups will use 1-2 light sets.

Workout Link.