Mike Menzer's Power And Muscle Mass Program
As wen gaining muscle mass, u will train wit low reps and heavy weights on basic exercises wen u r training for added strenth. But wen training for power, your pyramid will consist of a lower range of repetitions than u used 2 gain muscle mass. Your rep range will be 6-1, 5-1, 4-1, decresing the reps by 1 suceeding set.anyway heres a good 4 day per week split routine that build up ur power and give u some muscle mass on the side. (pyrammidded*)
MONDAY AND THURSDAY
Exercise SETS REPS
1.Incline sit-ups 2-3(sets) 20-30(reps)
2.hyperextension 2-3 10-15
3.squat 6 6/5/4/3/2/1*
4.deadlift 5 5/4/3/2/1*
5.barbell bent rowing 5 8/6/5/4/4*
6.barbell curl 4 6/5/4/3*
7.standing calf raise 5 12/10/8/6/5*
TUESDAY AND FRIDAY these exercises shud be pyrammided*
Exercise Sets reps
1.Incline Leg raise 2-3(sets) 20-30(reps)
2.Bench Press 5 5/4/3/2/1*
3.Incline Press 3 4/3/2*
4.Military Press 4 5/4/3/2*
5.Lying Tricep Extension 4 8/6/5/4*
6.Barbell Wrist Curl 4 12/10/8/6*
7.Seated calf raise 5 12/10/8/6/5
you shud follow such training routine for 6-8 weeks, once or twice per year. This will allow u 2 greatly increase ur ability 2 handle heavier exercise pondages, which in turn dramatically increases ur muscle mass
Last edited by BWS 4 LIFE : 01-11-2008 at 11:18 PM.
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