Ultimate Lean Mass!!
intro: I've been bodybuilding a number of years now, and throughout the years I've done this there was always a common denominator. "your either bulking or your cutting" When your bulking your taking in surplus calories, often eating dirty to get your cals up, and when your cutting you are getting weaker, losing strength, but gaining definition. It has always been one or the other. Well, I'm not going to say that your going to get into any sort of contest shape with this routine, but if you want to stay extremely lean (within 6 wks of contest shape) and make some huge gains at the same time (without feeling run down and exhausted) then this routine is for you. Even on minimal supplements or anabolics, or completely natural, this routine will put you into another universe in terms of quality muscle gains. The principles utilized in this routine are based primarily off DC style training, with close attention to nutrient timing and maximum recovery, all while still hitting muscle groups frequently and more so than a traditional bodybuilding routine. This routine works, plain and simple. The routine is based off what the body needs to respond, not an obsessive compulsive approach to being in the gym.
SUPPLEMENTS- Im not a huge advocate of supplements, but a good staple for this routine would be Xtend BCAA powder throughout the day and maybe some protein powder. I like Dymatize Elite the best, its gluten free, FDA approved, and primarily isolate protein thats affordable. Nothing fancy, no 12 hr this or that, just straight up Dymatize Elite. On the Xtend, this shit just works, period. I'm not going to bullshit you guys, I've been off cycle now with a testosterone count thats in the dirt, and I'm still breaking records in the gym while using this stuff. God strike me dead if I'm lying to you!! I mix 3 scoops w/ one gal water each day and drink it throughout the day. The steady flow of amino acids throughout the day has made marked improvements in the gym, hands down. I try to stay away from a lot of stimulants now, the only thing I occasionally drink is a cup of coffee before the gym. Some of these pre workout drinks have insane amounts of stimulants in them, and they can actually be counter productive. For example, NO Xplode or Jackd 3d always interfered with my breathing in the gym. I sometimes lifted worse using this shit. So now I just keep it to a cup of coffee here and there. Most of the supplements I do take are vitamins, minerals, and anti oxidants/cleansers. As a staple I take cranberry extract, milk thistle, dandelion root, zinc, kidney/bladder formula, fish oil caps, and a multi. Just a plain old multi like Centrum or a vitamin shop/GNC brand. Nothing fancy, no "vitamin packs" just cheap old multi's. I'm sure some of you like other supplements, but this is just my staple and what works for me. Do as you wish
THE ROUTINE; First off, get low reps/heavy weight out of your head. You can make great gains on high reps, and this routine allows you to actually use high weight for high reps because its minimal sets. And a safer approach w/ higher reps. Basically you lift weights once every 3 days, with one of your off days being devoted strictly to abs, HIT style cardio, and sauna. The other day is an off day. This is how it lays out-
Day 1- weights(full body routine), Day 2- abs/cardio/sauna Day 3- OFF, Day 4 repeat
I have found that dedicating a day to strictly to abs and cardio (and sauna if your me- it keeps my joints in check and sheds excess water weight) makes sure you get it done and gets you out of this mindframe that these things dont matter since your gaining/bulking. This keeps the gains quality!! Ok, so its a DC style full body routine on weights day. Its DC in the fact that I utilize rest pause sets, occasional dynamic stretching and static holds after the work set, its totally Arthur Jones in the fact I sometimes hit muscle groups more often than a typical Dorian Yates style split. I have 3 separate workouts for each muscle group, and rotate them around on weight training days. For example, weight workout #1 I'll use flat bench press, weight workout #2 might be incline db's, workout #3 may be a Hammer Strength machine. So in essence, it takes me a full week to get back around to that same specific exercise such as flat bench press, but I've hit chest 2 more times since then with different exercises, you follow me here? I follow that pattern for all muscle groups UNLESS there is a specific exercise I constantly gain on each workout. I do hit alternate db curls much more frequently than other sorts of curls, because I can move the arm in a better plane of motion to work around some old tendon injuries, and I'm steadily gaining on them with good form. Last workout I banged out 33 reps with 45's in good form (utilizing Rest pause, I think I stopped at 22 reps, took 15 sec and hit 27 or 28 reps, took another 15 sec then got to 33 reps) But regardless I'm gaining, be it higher reps or higher weights.
ARTHUR JONES STYLE; I usually keep my workouts to 8-9 total work sets working my full body. Here would be an example of what I'm talking about;
1.)FLAT BENCH PRESS- 1 work set (high intensity fashion to failure, trying to get at least 12 reps/set with RPT before adding additional 5 lbs to next workout)
1 min static hold with 50-100lbs less than work set.
occasional dynamic stretch after chest (usually holding db's in an extended fly motion for a couple min to stretch chest)
2.)SKULLCRUSHER PRESSES- 1 work set to failure. I like these, I grab an EZ curl bar close grip, and I do a close grip press, followed by a skullcrusher, back to close grip press, skullcrusher, etc etc for at least 12 reps.
1 MIN DIP- I follow up my set with either a negative portion of a dip taking a full minute to go down, or on opposite days a positive portion taking a full min to go up. This is sort of like my static type hold for triceps
occasional stretching after work set/ 1 min dip (I like to use a db in the bottom part of a 1 arm db extension and just hold it there)
3.)BACK THICKNESS- seated cable rows (same fashion as other exercises) 1 work set
No static hold here, I need to save my biceps for my arm work still!!
4.)BACK WIDTH- lateral pulldowns HIT fashion w/ RPT, 1 work set
ALTERNATE DB CURLS- 1 work set (I typically will go for more reps rather than increase weight, highest I usually go with biceps is 45 lb db's, any more just really isnt necessary for growth/ The biceps are all about squeeze, those heavy curls do nothing other than kill my tendons)
QUADS- leg extension, 1 work set
HAMS- lying leg curls, 1 work set
POWER MOVEMENT FOR LEGS- leg presses, 1 work set
CALVES- SEATED CALF RAISES, 1 work set
********There is no set # of reps, but the rule is you have to get 12 reps before increasing the weights. And this is 12 reps in good form with a decent 3-4 sec negative!!
After this its day 2, like stated above just abs and 30 min high intensity cardio. Then day 3 is off, then repeat. The nxt weight workout may look something like this for me
1.) incline db presses
2.) tricep pressdowns
3.)wide grip pullups
4.) deadlifts
5.) concentration curls
6.) squats
7.) lunges
8.) standing calf raises
3rd workout may look like this;
1.)hammer strength incline press
2.)overhead tricep extension w/ db
3.)one arm db rows
4.)close grip pulldowns
5.)hack squat
6.)seated leg curl on machine
7.)hip abductor/adductor
8.) calve raises on leg sled
So its not like this style of routine is anything new, and it's nothing I'm claiming to have invented. But I threw it for a loop dedicating one solid day every 3 days to strictly abs/cardio, then 20 min in sauna, and occasional tanning bed. These are pain in the ass type things people either cram in there real quick after a weight workout (when you should be eating!!) or just straight up neglect!! "I'm bulking, who gives a shit about abs?" am I right or wrong here?
Looking at this routine some might all be thinking the same thing, its not enough. It's just 1 set per muscle group? Its not enough!! Well, let me change your mind real fast here. When you walk up to that barbell, I want you to think of one thing.... Someone is going to put a gun to your head and tell you to do more!! This is the type of set I'm talking about here, not a workout set, more like a fucking war. I log down my lifts in a notebook like DC revolves around, when you start opening that little notebook and you have to beat what you did last time, after I couple months your going to be thinking "I gotta beat that? WTF!!!" Your beating your 110% from last time, no questions asked.
THE DIET; On the diet, its simple. Day 1/workout day your eating like your dieting, Day 2/abs cardio day, your eating like your dieting. Day 3/off day, your eating like your dieting except for 1-2 meals. I usually limit this to just my evening meal. Its a straight up cheat meal with a whole lotta' cals!!! I need this excessive cal/fat meal to fuel me for the next days weight workout, and by God I'm smashing some records in there pounding double cheeseburgers from McDonalds the night before!!! This way of eating allows me to make some great gains and I'm staying lean at the same time.
If you've been stuck in a plateau, are a guy who wants to get bigger but not fat, or a guy who is sick of going from bulking to cutting and unable to make his mind up, I strongly urge you to try this DC spinoff routine I've been doing. Its worked great for me and I'm sure it can work for you too!!!
intro: I've been bodybuilding a number of years now, and throughout the years I've done this there was always a common denominator. "your either bulking or your cutting" When your bulking your taking in surplus calories, often eating dirty to get your cals up, and when your cutting you are getting weaker, losing strength, but gaining definition. It has always been one or the other. Well, I'm not going to say that your going to get into any sort of contest shape with this routine, but if you want to stay extremely lean (within 6 wks of contest shape) and make some huge gains at the same time (without feeling run down and exhausted) then this routine is for you. Even on minimal supplements or anabolics, or completely natural, this routine will put you into another universe in terms of quality muscle gains. The principles utilized in this routine are based primarily off DC style training, with close attention to nutrient timing and maximum recovery, all while still hitting muscle groups frequently and more so than a traditional bodybuilding routine. This routine works, plain and simple. The routine is based off what the body needs to respond, not an obsessive compulsive approach to being in the gym.
SUPPLEMENTS- Im not a huge advocate of supplements, but a good staple for this routine would be Xtend BCAA powder throughout the day and maybe some protein powder. I like Dymatize Elite the best, its gluten free, FDA approved, and primarily isolate protein thats affordable. Nothing fancy, no 12 hr this or that, just straight up Dymatize Elite. On the Xtend, this shit just works, period. I'm not going to bullshit you guys, I've been off cycle now with a testosterone count thats in the dirt, and I'm still breaking records in the gym while using this stuff. God strike me dead if I'm lying to you!! I mix 3 scoops w/ one gal water each day and drink it throughout the day. The steady flow of amino acids throughout the day has made marked improvements in the gym, hands down. I try to stay away from a lot of stimulants now, the only thing I occasionally drink is a cup of coffee before the gym. Some of these pre workout drinks have insane amounts of stimulants in them, and they can actually be counter productive. For example, NO Xplode or Jackd 3d always interfered with my breathing in the gym. I sometimes lifted worse using this shit. So now I just keep it to a cup of coffee here and there. Most of the supplements I do take are vitamins, minerals, and anti oxidants/cleansers. As a staple I take cranberry extract, milk thistle, dandelion root, zinc, kidney/bladder formula, fish oil caps, and a multi. Just a plain old multi like Centrum or a vitamin shop/GNC brand. Nothing fancy, no "vitamin packs" just cheap old multi's. I'm sure some of you like other supplements, but this is just my staple and what works for me. Do as you wish
THE ROUTINE; First off, get low reps/heavy weight out of your head. You can make great gains on high reps, and this routine allows you to actually use high weight for high reps because its minimal sets. And a safer approach w/ higher reps. Basically you lift weights once every 3 days, with one of your off days being devoted strictly to abs, HIT style cardio, and sauna. The other day is an off day. This is how it lays out-
Day 1- weights(full body routine), Day 2- abs/cardio/sauna Day 3- OFF, Day 4 repeat
I have found that dedicating a day to strictly to abs and cardio (and sauna if your me- it keeps my joints in check and sheds excess water weight) makes sure you get it done and gets you out of this mindframe that these things dont matter since your gaining/bulking. This keeps the gains quality!! Ok, so its a DC style full body routine on weights day. Its DC in the fact that I utilize rest pause sets, occasional dynamic stretching and static holds after the work set, its totally Arthur Jones in the fact I sometimes hit muscle groups more often than a typical Dorian Yates style split. I have 3 separate workouts for each muscle group, and rotate them around on weight training days. For example, weight workout #1 I'll use flat bench press, weight workout #2 might be incline db's, workout #3 may be a Hammer Strength machine. So in essence, it takes me a full week to get back around to that same specific exercise such as flat bench press, but I've hit chest 2 more times since then with different exercises, you follow me here? I follow that pattern for all muscle groups UNLESS there is a specific exercise I constantly gain on each workout. I do hit alternate db curls much more frequently than other sorts of curls, because I can move the arm in a better plane of motion to work around some old tendon injuries, and I'm steadily gaining on them with good form. Last workout I banged out 33 reps with 45's in good form (utilizing Rest pause, I think I stopped at 22 reps, took 15 sec and hit 27 or 28 reps, took another 15 sec then got to 33 reps) But regardless I'm gaining, be it higher reps or higher weights.
ARTHUR JONES STYLE; I usually keep my workouts to 8-9 total work sets working my full body. Here would be an example of what I'm talking about;
1.)FLAT BENCH PRESS- 1 work set (high intensity fashion to failure, trying to get at least 12 reps/set with RPT before adding additional 5 lbs to next workout)
1 min static hold with 50-100lbs less than work set.
occasional dynamic stretch after chest (usually holding db's in an extended fly motion for a couple min to stretch chest)
2.)SKULLCRUSHER PRESSES- 1 work set to failure. I like these, I grab an EZ curl bar close grip, and I do a close grip press, followed by a skullcrusher, back to close grip press, skullcrusher, etc etc for at least 12 reps.
1 MIN DIP- I follow up my set with either a negative portion of a dip taking a full minute to go down, or on opposite days a positive portion taking a full min to go up. This is sort of like my static type hold for triceps
occasional stretching after work set/ 1 min dip (I like to use a db in the bottom part of a 1 arm db extension and just hold it there)
3.)BACK THICKNESS- seated cable rows (same fashion as other exercises) 1 work set
No static hold here, I need to save my biceps for my arm work still!!
4.)BACK WIDTH- lateral pulldowns HIT fashion w/ RPT, 1 work set
ALTERNATE DB CURLS- 1 work set (I typically will go for more reps rather than increase weight, highest I usually go with biceps is 45 lb db's, any more just really isnt necessary for growth/ The biceps are all about squeeze, those heavy curls do nothing other than kill my tendons)
QUADS- leg extension, 1 work set
HAMS- lying leg curls, 1 work set
POWER MOVEMENT FOR LEGS- leg presses, 1 work set
CALVES- SEATED CALF RAISES, 1 work set
********There is no set # of reps, but the rule is you have to get 12 reps before increasing the weights. And this is 12 reps in good form with a decent 3-4 sec negative!!
After this its day 2, like stated above just abs and 30 min high intensity cardio. Then day 3 is off, then repeat. The nxt weight workout may look something like this for me
1.) incline db presses
2.) tricep pressdowns
3.)wide grip pullups
4.) deadlifts
5.) concentration curls
6.) squats
7.) lunges
8.) standing calf raises
3rd workout may look like this;
1.)hammer strength incline press
2.)overhead tricep extension w/ db
3.)one arm db rows
4.)close grip pulldowns
5.)hack squat
6.)seated leg curl on machine
7.)hip abductor/adductor
8.) calve raises on leg sled
So its not like this style of routine is anything new, and it's nothing I'm claiming to have invented. But I threw it for a loop dedicating one solid day every 3 days to strictly abs/cardio, then 20 min in sauna, and occasional tanning bed. These are pain in the ass type things people either cram in there real quick after a weight workout (when you should be eating!!) or just straight up neglect!! "I'm bulking, who gives a shit about abs?" am I right or wrong here?
Looking at this routine some might all be thinking the same thing, its not enough. It's just 1 set per muscle group? Its not enough!! Well, let me change your mind real fast here. When you walk up to that barbell, I want you to think of one thing.... Someone is going to put a gun to your head and tell you to do more!! This is the type of set I'm talking about here, not a workout set, more like a fucking war. I log down my lifts in a notebook like DC revolves around, when you start opening that little notebook and you have to beat what you did last time, after I couple months your going to be thinking "I gotta beat that? WTF!!!" Your beating your 110% from last time, no questions asked.
THE DIET; On the diet, its simple. Day 1/workout day your eating like your dieting, Day 2/abs cardio day, your eating like your dieting. Day 3/off day, your eating like your dieting except for 1-2 meals. I usually limit this to just my evening meal. Its a straight up cheat meal with a whole lotta' cals!!! I need this excessive cal/fat meal to fuel me for the next days weight workout, and by God I'm smashing some records in there pounding double cheeseburgers from McDonalds the night before!!! This way of eating allows me to make some great gains and I'm staying lean at the same time.
If you've been stuck in a plateau, are a guy who wants to get bigger but not fat, or a guy who is sick of going from bulking to cutting and unable to make his mind up, I strongly urge you to try this DC spinoff routine I've been doing. Its worked great for me and I'm sure it can work for you too!!!
