For Women: Getting Started With Lifting!!!

Stepping on a lifting floor for the first time can be quite intimidating for most women.  You look around and see huge dudes grunting and throwing around more weight than you possess in your entire body and you seriously consider turning around and b-lining to the cardio equipment.
Stop!  Don’t join the herds of people camping out for hours on end on the elliptical machines.  In my opinion, they resemble gerbils running in a wheel - mindlessly moving, but not really getting anywhere.  Whatever your fitness goals may be - to lose weight, tone up, get healthier, etc. lifting can help you achieve those goals more efficiently.
Did you know that muscle burns more calories than fat?  Therefore, the more muscle you have, the more efficient your body becomes at fat burning.  Cardio and lifting together, is a much more efficient route to fat loss than hours of cardio alone.  It’s true!
I know what you are thinking - “but won’t lifting make me all muscular?”  That is the most common question or concern I get from women when I suggest lifting as part of their workout regimen.  The answer is a resounding no!  Many women fear that picking up a 5kg dumbbell and doing a few sets of bicep curls will turn them into Arnold Schwarzenegger.  If they only realized the amount of dedicated lifting and the amount of food it takes to put on any significant amount of muscle mass, they would never ask me this question. The truth is, the level of intensity that most women lift at will result in, at most, a tight and toned body.  And I’ve never heard anyone complain about that!
One of the many great things about lifting is that you can tailor it to your specific goals.  If you want to add muscle mass, you would lift heavy for fewer reps.  If your goal is to burn fat and tone up, you would lift a moderate amount of weight for higher reps along with your cardio routine.
Now that your concern has been addressed, what are you waiting for?!  Here are some simple tips to get you in the gym and keep you going:
1. Do your research - Pick up a couple of women’s lifting magazines and check out their websites.  They often have great lifting programs you can follow along with form and technique guidelines and advice for beginners.  Watch some videos on the more difficult lifts.  Form and technique is of utmost importance to prevent injury and to get the most out of your lift.
2. Hire a trainer - As a newbie, it would definitely benefit you to work with a trainer for at least the first few times you attempt some of these lifts.  A trainer will be able to critique your form and make suggestions on how to achieve and maintain perfect form.
3. Don’t be afraid to ask for help - Once you commit to a routine, you’ll notice that there are some “regulars” that are always at the gym the same time that you are.  Don’t be afraid to ask them to spot you or check your form.  They won’t mind.  In fact, they’ll probably be flattered you asked.  Most of us would rather spot a friend than sit there and stare the clock during our rest periods.
4. Use the mirrors - Believe it or not, those mirrors aren’t there just so you can check yourself out in your fancy new workout duds.  They are there for you to check your form.  Glance at the mirrors right in front of you, and if there is one on the side, take a glance there as well.  Make sure your form is correct.

5. Get a buddy - Once you make it up to some of the harder lifts, you’ll definitely want a spotter for safety.  Invite a friend to come along with you and introduce them to lifting.
6. Drink water! - Always have water on hand.  You’re working your muscles hard and they need water to recuperate.  Don’t stop after your workout, either.  Keep guzzling that water all day long!
7. Stretch - After a good lift, take some time to stretch.  Hold each stretch for at least 20-30 seconds.  Make sure to also stretch several times a day.  This will keep your muscles loose and help with muscle soreness.
8. Set a benchmark and goal - Sign up for a fitness competition, book a photo shoot - whatever it takes to hold yourself accountable.  People are more likely to achieve goals with a set timeline.
9. Eat for your goals - Many people think that you can eat whatever you want if you work out hard.  That is simply not true!  Think about it this way - you are putting in so much effort at the gym, don’t waste it by eating horribly.  Serious results from lifting will not show through until you eat healthy!  You are wasting your true potential and all that energy if you are eating poorly.  Make a commitment to your fitness goals!  Eat healthy and lift hard and you will have jaw-dropping results in no time!
10. Motivation & Inspiration - Have a reason you want to do this and keep that reason in the front of your mind when you’re considering skipping a lift or going on a junk food binge.  Find someone who inspires you - a mother of 4 who has a 6 pack? A formerly obese person who lost a great amount of weight and has since maintained a healthy lifestyle?  Whoever it is - contact that person for advice and/or words of wisdom, bookmark their website or profile, print out their picture or story and tape it to your alarm clock to get your butt to the gym or your fridge and grocery list to remind you to make healthy choices - whatever it takes!
Last, but not least, just get out there!  Don’t wait for the perfect weather, till you’ve lost some weight, till you have the perfect lifting wardrobe, a lunar eclipse - or you’ll never go.  Stop thinking about it and get in there and give it a go.  Don’t worry about looking silly or what the other people around you are thinking.  Chances are, they are focusing on their own lift and not wasting any time critiquing yours.  Be healthy, be strong, go get ‘em!

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Tendonitis Fact Sheet!!!

As muscle builders push their bodies to the limits muscle injuries become more common. Tendonitis is becoming an increasing problem for professional bodybuilders and gym user alike. But like so many muscle building related injuries, tendonitis can be (almost) prevented and treated to full recovery. Tendonitis often starts out as a small insignificant pain in a joint so it's often ignored. But left untreated tendonitis can be untreatable and may stop you from training. The aim of this article is to spread awareness about tendonitis so it can be treated early and completely rehabilitated.

How tendonitis occurs.

A tendon is the end part of a muscle that attaches the muscle to the bone. The normally very elastic and soft muscle tapers off at the end to form the much more dense and stiff tendon. While this density makes the tendons stronger, the lack of elasticity of the tendon and the constant pulling on its attachment to the bone with movement, makes it much more susceptible to a low level of tearing. This tearing will produce the inflammation and irritation known as tendonitis. Tendonitis is usually seen after excessive repetitive movement with which the tendon gradually becomes tighter until the fibers start to tear. For example, a guy who has been training his biceps with heavy curls for a few years may experience tendonitis in the biceps, elbow or wrist.

Where does tendonitis occur?

Tendonitis is most likely to occur in the areas of your body that you use the most. So for bodybuilders, these are the most likely places you'll experience tendonitis:

1. Elbows
2. Wrist
3. Biceps
4. Shoulders
5. Triceps
6. Knee joint
7. Leg

Other areas where tendonitis occurs include the hips and ankles. As these areas are not commonly put under too much pressure tendonitis is much less likely. The most common place for tendonitis to occur is in the arms (biceps, elbows and triceps).

Tendonitis symptoms.

Tendonitis is often ignored by weight trainers because it starts off with only a slight pain and stiffness in the affected area. Most lifters just write this off as stiffness from a heavy training session. Usually with tendonitis the pain will get worse over time. After you have finished your workout the pain with be the worst and the following day expect stiffness tightness in the area. If the pain is in a joint, you may have trouble extending the joint fully. It is also common to feel the pain when the affected area is under strain, ie when you're lifting weights.

What do I do if I think I have tendonitis?

See a doctor. If the pain occurs after every workout and you can feel it on rest days it's best to go a see a doctor (preferably a sports doctor) immediately. If tendonitis goes untreated for too long it may become permanent. Even if you are unsure, you should consult a doctor. You may have to stop working the muscle for a few weeks but that's much better than having a permanent injury!

Tendonitis treatment.

With the correct care for the area, the pain in the tendon should lessen over 3-4 weeks, but it should be noted that the healing of the area continues and doesn't even peak until at least 6 weeks following the initial injury. This is due to scar tissue formation, which initially acts like the glue to bond the tissue back together. Scar tissue will continue to form past 6 weeks in some cases and as long as a year in severe cases. After 6 months this condition is considered chronic and much more difficult to treat. The initial approach to treating tendonitis is to support and protect the tendons by bracing any areas of the tendon that are being pulled on during use. It is important to loosen up the tendon, lessen the pain, and minimize any inflammation.
This can be done with the use of medicated creams, ice and anti-inflammatory agents. These treatments can reduce swelling, relieve pain and dilate the blood vessels. Cortisone injections can reduce inflammation, but unfortunately are very caustic and can cause a weakening of the tendon structure and a create more scar tissue.
After the scar tissue has begun to accumulate, it's important to perform procedures that break down the scar tissue in the tendon tissue, so as to let the tendon and muscle regain it's normal flexibility and lessen the chance of further injury. The tendon is still very fragile so in the initial stages only light stretching can be performed. Then the patient may move on to a daily routine of light exercises and stretching depending on the tendon soreness and pain.

How to prevent tendonitis.

Prevention of tendonitis is easy, and everyone who's lifting weights should be doing this by default. First, you need to stretch your muscles regularly. This means before you work the muscle you should be stretching it fully. Make sure you hold the stretch tight for at least 20 seconds to fully stretch the muscle. You should also stretch your muscle either immediately after the exercise or after your workout.
Second it's very important you warm up each muscle before working it. You should be doing this anyway! Yet I see so many people in the gym just jump straight into it. At the beginning of your workout you should be stretching and warming up all the muscles you plan to work. In addition to this, make sure you do at least 1 light weight high rep set of the exercise you are about to do. This will get your muscle ready for the movement and lessen the chance of injury.
To wrap things up I would just like to say that tendonitis should not be as bigger problem as it is in gyms around the globe. You can severely limit your chance of getting tendonitis by simply stretching and warming up properly. If you are over the age of 35 you are at higher risk, so this especially concerns you. If you think you have tendonitis, stop working out and head down to the doctors. It might be nothing, but it could be serious. Do you want to risk it?

Look after yourselves

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3 day Whole Body Toning Workout!!!

The 3 day-per-week whole body toning workout. This workout is designed for people who don't want to build up bulk but just want to tone and strengthen their muscles.

This workout would go well with an existing cardio or weight loss program. You can this workout on the same day or separate days to your cardio, it really doesn't matter.

This workout hits all major muscle groups over 3 days. The total time needed for the workout is about 1 hour or so.

Daily Workout Schedule:

Monday - Full Body Routine (series 1)
Full Body
Exercise	Sets	Reps
45 Degree Leg Press	3	20
Seated Row	3	20
Chest Dip	2	15-20
Machine Shoulder Press	2	20
Cable Curl	2	20
Tricep Extension	2	20
Hover	3	1 minute

Tuesday: Rest Day

Wednesday - Full Body Routine (series 2)
Full Body
Exercise	Sets	Reps
Smith Machine Squat	3	20
Seated calf Raise	2	25
Lat Pull Down	3	20
Dumbbell Flys	3	20
Tricep Kickback	2	20
Standing Dumbbell Curl	2	20
Decline Sit Ups	2	MAX

Thursday: Rest Day

Friday- Full Body Routine (series 3)
Full Body
Exercise	Sets	Reps
Dumbbell Lunge	4	10 each leg
Wide Grip Pull Up	3	MAX
Barbell Bench Press	3	15-20
Standing Barbell Curl	3	15-20
Tricep Bench Dip	3	15
Horizontal Leg Raise	2	MAX

Saturday and Sunday: Rest Days

Enjoy

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Ultimate Fatloss For Natural Bodybuilders!!!

Fat loss has become important for all of us; whether we’re losing weight for our health, the beach, or a contest, we follow all kinds of diets and workout routines in an attempt to lose fat. Yet when people tell us what to eat, what workouts burn fat, etc; we fail to understand how fat metabolism works. This is strange considering that if you grasp an understanding for how fat is stored and utilized you will increase your chances of losing it and seeing the errors in a diet. The goal of this article will be to present you with facts on fat metabolism and dieting/exercise strategies to optimize fat loss while maintaining muscle mass.

Meal Timing

If you’ve read some of my articles previously than you are familiar with the reasoning behind having anywhere from 5-7 meals a day. This is not to speed up your metabolism but to provide proper insulin control. Insulin is responsible for pulling amino acids, glucose, and triglycerides from the blood and shuttling them where necessary. If your cells are active (working muscle, recovering muscle cells) they will be used for fuel; if they are dormant (adipose tissue), they will be stored as fat. Now to time your meals properly, you must understand the timing behind fat; triglyceride levels peak at about 4 hours after a meal, so your largest meal of the day should be early or around lunch time, and not late at night if your goal is to reduce body fat.
Knowing the timing behind insulin is important as well, insulin tends to remain elevated after a meal anywhere between 90 minutes to 4 hours after a meal, and so reducing carbohydrates up to 4 hours pre-exercise would be optimal. Exercising on an empty stomach or “starvation” cardio as it is called before breakfast in the morning is not recommended. Your body uses fuel based on what it can generate ATP (energy) with the fastest.
It begins with creatine phosphate, then glycogen, protein, then fat. Fat takes the longest to generate energy from (this is the reasoning behind low-intensity steady state cardio to use fat as a fuel source) but it provides the most ATP (it contains the most energy, which is why it is 9 calories per gram as opposed to 4 like carbohydrates or fat). So based on this, if you begin doing cardio while levels of glycogen (the storage form of carbohydrates in the body) are low, your body will begin to pull amino acids from muscle to use as fuel; only after this happens will your body begin to utilize fat.
Here are two sample macronutrient schedules based on morning training and evening training to maximize fat loss. The actual macronutrient amounts are relative based on weight and will be discussed later in this article. When zero carbohydrates are referenced, a lean animal meat source (fish, chicken breast, turkey breast) or protein powder is suggested. When low fat is being referenced, then it is best to only have your fats come from the meat in your protein source.
It is advantageous to utilize a low carbohydrate diet that employs more fats. However, for natural weightlifters the protein sparing and glycogen replenishing effects of carbohydrates are necessary to maintain muscle mass and the volume of exercise needed to burn the necessary amount of calories . Despite the abundance of calories contained in fat however, there is no conclusive research that shows a link between fat and improved performance.
Morning Workout:

• Breakfast: protein, 0 carbs, low fat
• Training and Cardio
• Post-exercise: protein, carbohydrates, 0 fat
• Lunch: protein, carbs, fat
• Snack: protein, carbs, low fat
• Dinner: protein, carbs, low fat
• Bedtime snack: protein, 0 carbs, 0 fat

Evening Workout:

• Breakfast: protein, carbs, low fat
• Snack: protein, carbs, low fat
• Lunch: protein, carbs, fat
• Pre-exercise: protein, 0 carbs, low fat
• Training and Cardio
• Post-exercise: protein, carbohydrates, 0 fat
• Bedtime snack: protein, 0 carbs, 0 fat

Total Macronutrients for the Day

As far as dividing up your total macronutrients for the day, a relatively higher carbohydrate, moderate protein, low fat diet is coming back into style for natural bodybuilders. To optimize fat loss, a low carbohydrate or carbohydrate cycling phase is still best when coming into the final weeks to optimize conditioning and take advantage of carbohydrate loading. However, continuing a low carbohydrate diet for extended periods of time for a natural lifter will almost always lead to large amounts of muscle wasting as your body will breakdown muscle for fuel.
Fat is still required in the diet to maintain healthy levels of testosterone and your dietary fat will come from your chicken, fish, and red meat once or twice a week.
The reason having a higher ratio of carbohydrates is important when being involved in caloric restriction is that it can reduce oxidative stress and increase your lifespan.The reason this is important is because this is evidence that it is a diet that can be maintained for extended periods of time without the stress, fatigue, and cardiovascular damage of a high fat low carbohydrate diet.
Imagine if you were a natural bodybuilder preparing for a show, what would you prefer: 8-12 weeks of stressful low carbohydrate diet, or 12-16 weeks of a diet that provides you with plenty of energy, easy to find foods, and now stress until the final 4 weeks when carbohydrate cycling is incorporated. This macronutrient profile is especially effective for those who aren’t bodybuilders since finding low fat, carbohydrate foods and snacks are much easier than having low carbohydrate meals or snacks on the go.
Carbohydrates are proven for providing satiation and the feeling of fullness, however there is not enough evidence to prove that the high caloric count of fat provides the necessary feeling of fullness required for a diet . At 9 calories per gram it is too easy to overshoot the amount of calories you plan to provide yourself for the day, while at 4 calories per gram you could have almost twice as much carbohydrate. Any one who has been on a calorically restricted diet that incorporated fats outside of what was naturally occurring in their foods can attest to how hard it is to stop eating nuts, or to limit their scoops of peanut butter.
To calculate the number of calories to take in and the ratio of macronutrients, use a calorie calculator to determine the number of calories you require for maintenance and reduce that number by about 600 calories or by about 20%.
The diet itself will be broken up into 50% carbohydrates, 35% protein, and 15% fat. While dieting you will only need enough protein every 3 hours to maintain a positive nitrogen balance, the relatively high ratio of carbohydrates will spare muscle protein during caloric restriction and provide energy for your workouts. The timing of your carbohydrate intake will allow insulin levels to subside before your workout allowing for more fat utilization during the workout itself and the subsequent cardio.

Supplementation

A supplement that has much research to support it’s acute (short-term, usually 2 weeks or less) effectives are the Medium Chain Triglycerides. They are a form of fat this is broken down quickly and used readily as fuel. It was suspected that athletes with a higher fat utilization like long distance runners could benefit from supplementing with this fat but the results were inconclusive .
However, they are research proven to provide a thermogenic effect as a result of fat oxidation and increase fat utilization. This fits perfectly into the diet during the final weeks when you take advantage of the rapid, short term fat loss associated with low carbohydrate dieting. Because the effects last less than 2 weeks it is best used in conjunction with carbohydrate cycling during the low or no carbohydrate days as your supplementary fat.

Conclusion

The big picture for weight and fat loss is expending more calories than you take in. The instances in which this gets tricky is when muscle mass is low: where building muscle will be the focus; obesity: increasing work capacity will be the focus; and states of low metabolic rate from lengthy dieting: incorporating new strategies like cheat meals and increasing cardio are key. The best way to know what works, and to save yourself from having to try every type of diet; is to develop a better understanding for how fat works and how it’s metabolized. Then once you’ve got the timing, meal composition, and total calories down…the rest is just all about training and commitment.

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You Are What You Lift!!!

I’m sure many of you are familiar with the phrase “You are what you eat”. Outside of the genetic predispositions some people have that allow them to eat whatever they want; this phrase still holds true today. What it implies is that if you constantly eat healthy and you watch your calorie intake, well than chances are that will be reflected not only in your appearance but in your discipline when it comes to health in general.
However, unhealthy eating habits will also manifest themselves in your physical appearance (unless you are blessed with a fast metabolism and can’t gain weight no matter what you eat) and there is no magic pill or regime that allows you to eat whatever you want without experiencing the consequences. Hence the phrase, “You are what you eat”. So next time you see a commercial and a fitness model or an athlete is chomping on a burger (come to think of it, the last few fast food commercials I saw with pro athletes, they didn’t so much as eat a fry), think about the reality of the situation.
The reason I opened with this phrase is because research shows that this same principle applies to weightlifting as well. Many people don’t realize this however, and the people that don’t stand out at the gym when they say their goals are to increase strength; and then they jump on the treadmill and run. Or those that say their goal is hypertrophy, but they lift so heavy that the time under tension required for their muscles to increase in size is non-existent because they move the weight too fast.
Adaptations to exercise begin from the very first workout, and you must not only learn what routine you need for the adaptation you want, but you must also learn what types of training to avoid that will prevent you from reaching your goals. Adaptations for strength and endurance are completely separate and while both can be improved upon to a certain degree; you cannot get anywhere close to maximizing your gains for both at the same time.
First, let’s discuss why long duration steady-state cardio Is detrimental to absolute gains in strength. When you are performing steady state cardio, your body undergoes physiological changes that can increase oxygen consumption and cardiovascular endurance which are positives. However, the prominence of Type I (slow twitch) muscle fibers will increase as well. The amount of Type I, Type II a (fast twitch), and Type IIb (fast twitch, glycolytic) your body has is hereditary .
However, a study done by researchers in Switzerland showed that exercising on a bicycle for 30 minutes 5 times a week for 6 weeks (it was done steady state as an endurance exercise) increased the mitochondria and aerobic capacity of all muscle fiber types .While this may sound like a good thing, it’s not if your goal is to increase strength. When you exercise, there is a hierarchy of energy sources that produce ATP (energy source for all cellular reactions). For the purposes of lifting weights, what you need to know is that creatine phosphate can convert to ATP rapidly and is the primary source for energy for movements that are explosive (heavy lifts under 8 reps, sprints etc).
It takes about 3 minutes to replenish creatine phosphate stores (this is the reason for the 2-3 minute rest period recommendation for strength training). If the rest periods are less, you will notice there is a decrease in ability to repeat heavy lifts; your body will then begin to tap into its carbohydrate stores (glycogen) to produce ATP. Creatine phosphate will still be used at the initial stages of the lift/sprint, but glycogen will quickly take over as the fuel source since there is not as much creatine phosphate available.

For continuous repeated exercise that has no rest intervals, your body taps into it’s fat stores (fat takes longest to convert to ATP, however it provides the most ATP compared to creatine phosphate or glycogen) to produce ATP. The reason I’m explaining the system for which your body produces energy is that the characteristics of your muscle fibers will determine the fuel source your body is able to tap into. If your muscle fibers take on more Type I characteristics they will have less ability to utilize the creatine phosphate system for strength.
The question you may be asking yourself now is: “Okay, so doing cardio decreases strength, but I’m still lifting heavy, won’t that stop my fast twitch muscles from taking on slow twitch characteristics?” For this question, the only answer that can be given is that it depends on your genetic makeup. However, if you have trained to increase your strength and power; then you will almost certainly experience a decrease in these two aspects as you bodies’ muscle fiber make up (the characteristics, the muscle fibers themselves do not change) adjusts to the new stimulus of steady state exercise.
If you have trained for increases in endurance, then you will likely still benefit from gains in strength. But no matter how you go about it, you won’t be able to maximize gains in strength while doing steady state cardio because the pathways your muscles must go through to adapt will limit your potential for strength/power output.
In a research study done at the University of Illinois, they made a comparison between 3 groups of lifters over a 10 week period. There was a group that primarily did strength training, a group that did endurance training and a group that combined strength and endurance training. They found that during the beginning of the study, the strength/endurance group had similar gains to the strength group. However, toward the end of the 10 weeks they saw the strength/endurance group plateau and decline in their markers for strength .
The next question that you may have is: “So does this mean I’m going to have no cardio respiratory endurance while I’m getting strong?” The answer to this is no. Steady state cardio is to be avoided while strength training, not cardio in general. Interval training (bouts of high intensity exercise alternated with periods of rest or active rest) is proven to increase cardiovascular fitness .And at high intensities it even aids in improving peak power output .
Now to continue with our discussion, let’s talk about everyone’s endless quest for gaining muscle and the countless lifters who constantly add weight and cheat, bounce, and throw their way through every rep. And while some of the more advanced lifters might be laughing at them, going through a lift quickly; while it may be great for increasing strength, will not optimize your gains in muscle mass.
There have been studies that show high velocity lifting for beginner and elderly weightlifters is equivalent to a controlled cadence lift for hypertrophy. However, advanced lifters who do not fall within the elderly age group (the age range for must studies is 60 years and up) need to keep in mind that while an increase in muscle size correlates with an increase in strength; it is possible to increase strength without increasing muscle size. Strength is largely related to the central nervous system and can be improved upon through overload.
Think about an Olympic weightlifter that must increase his strength and power while still being able to make a weight class. This is the reason why periodization is so important for a good training program. Almost every training program calls for you to increase the pounds you attempt for a lift after a certain period of time, and going through a phase in your training when you can focus on increasing your strength becomes very important for this purpose. There is much research, most notably of which was done by Dr. Goldberg from the University of London; which points to maximizing stretch and muscle tension for hypertrophy (slower cadence, strict form, sacrificing weight to go through the full range of motion) .
“You Are What You Lift!” Remember this the next time you hit the gym. Just as it pertains to diet, it applies equally to your routine as well. If your goal is to become stronger, don’t train like a distance runner; and if your goal is to become bigger…keep in mind that 5 of the 7 Olympic weight lifting classes are less than two hundred pounds. Don’t train so heavy that you sacrifice the muscle tension needed to illicit the growth that your looking for.

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Bartendaz....Insane Strength!!!

These guys are not human..... This is insane strength.


Enjoy

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Supplements To Grow On: What To Take And When!!!

You squat, you bench, you curl your way to a better body each and every day you set foot in the gym. Your goals are set, you drive up more weight for more reps. You are a disciplined hard worker who accepts nothing less than the best from your workouts and nutrition strategies. Sets and reps are counted and documented as well as grams of protein and carbs. Unfortunately you sometimes find that your gains have slowed or stopped or perhaps even regressed! You need that extra boost. You need a good supplement strategy to get you on the road to gains once again. But how much and when do you take them?
This guide will lay the foundation for a solid supplement program; one that is detailed and tactfully assembled for maximum benefit. It will be perfectly timed for the greatest results and even spelled out for the beginner to the advanced bodybuilder. So if it is mass that you seek, grow on this!
First let us list and describe the supplements used in this schedule. A thorough explanation is a must regarding timing and dosages. As with all workout and supplement programs, please consult your doctor before beginning.

Whey Protein

As the "Big Man on Campus" of supplements whey is a staple of any supplement program. Easily digested, portable and effective, whey is a must for anyone seeking gains in lean muscle mass. It will serve as a foundation to this supplement program.
Protein powders in general are great for when you have no time to fix a meal or need extra protein without downing another chicken breast or steak. Whey is a convenient way to feed the muscle and boost gains especially when you need it most.
Regarding timing and dose whey is most effective when taken as follows (note: most dosages in this article will be for a bodybuilder weighing around 200 pounds):
20 grams upon waking in the morning: Your body has fasted for up to eight hours or more, so it is imperative that you down a shake first thing when you wake up. This will shut down the catabolic state you may be in and get you on that road to growth once again. Now, you want the protein to get in rather quickly so no complex carbs or fats, just protein, some simple carbs and a few other things (which we will get to in a moment). Your body will thank you for the surge of amino acids!
20 grams pre-workout: It is time to get the levels of aminos in the bloodstream up once again. Taking whey prior to your workout will ensure that your muscles will have a steady stream of protein during your workout so that it can actually begin the rebuilding process early.
40 grams post-workout: This is primetime to get a quickly digested protein in the body along with about twice the simple carbs (80 grams). No later than 30 minutes after a workout down this cocktail along with a few other ingredients to boost insulin levels which will stimulate protein synthesis by driving glucose and amino acids into the muscle.

Creatine

Another well known and effective supplement is creatine. As it gets converted into creatine phosphate in the muscles, which produces energy for contractions during training, supplementing with creatine can ensure that levels of it are topped off. Plus, creatine will force more water into the muscle cells creating an anabolic environment increasing protein synthesis. For strength and size it can't be beat!
3-5 grams pre-workout: Taken with a moderate amount of complex carbs and 20 grams of whey protein taking creatine at this time will guarantee your levels are filled up.
3-5 grams post-workout: Within 30 minutes after training combine creatine with 40grams of whey protein and 80 grams of simple carbs to get a potent growth producing shake. After training your muscles are screaming for nutrients so why not give it to them? The insulin response from the simple carbs will also shuttle that creatine right into the muscle.

Casein Protein

ON 100% Casein Protein

Another convenient protein source, casein protein is slow digesting so it will be digested and released into the bloodstream at a steady rate feeding the muscles over a longer period of time. Whereas whey is used for rapid absorption, casein is used when you need protein to "stick around" a little longer, maybe between meals or for when you know you will not get in another meal for awhile.
20 grams post-workout: Take in 20 grams of casein along with your other post-workout supplements. Whey is used to get instant nourishment to the muscles while casein is taken for when the whey is digested and the muscles still need aminos for recovery. This will also help you stay satiated until you eat your post-workout whole meal.
20 grams in the middle of the night: Since it is slow digesting, you can also benefit drinking a shake in the middle of your sleep to ensure your body is getting the protein it needs. During sleep the body is basically fasting and this may cause your body to dip into a catabolic state. Ingesting a shake at around three or four hours after going to bed will guarantee your quest for mass is still on track. Now, you may have to set your alarm, but hey, it is all for a good cause.

Glutamine

Glutamine is considered a long-term commitment. Though not as noticeably effective as creatine, glutamine has many unseen benefits. As one of the most plentiful amino acids in the body, glutamine assists in recovery by helping muscle cells take up glycogen after a workout, boosting growth-hormone levels and maintaining immune function so you can stay healthy. It can also help delay fatigue during a workout so you can turn up the intensity for a longer period of time. The digestive system requires so much glutamine to function that it will take it from muscle tissue so supplementing is a no brainer.
7-10 grams upon waking in the morning: This will be taken with your small whey shake mentioned above. Again, this will be absorbed quickly to help get your body out of a catabolic state it may have slipped into overnight.
7-10 grams pre-workout: This will help you workout longer and keep up your intensity.
7-10 grams post-workout: Again, taking glutamine after a workout will help with glycogen uptake to quickly start the recovery process and get you in that anabolic state.
7-10 grams 30 to 60 minutes before sleep: This is another great opportunity to protect your hard earned muscle right before you go to bed. This taken with the small casein shake will help fend off the nightmare of catabolism.

Branched Chains Amino Acids (BCAAs)

BCAAs leucine, isoleucine and valine are used for fuel during intense workouts thus preventing your body from scavenging hard-earned muscle for energy. At other times of day BCAAs help stimulate protein synthesis and ward off cortisol, the catabolic hormone.
5-10 grams upon waking in the morning: BCAAs first thing in the morning is just another weapon in your arsenal to ward off the catabolic effects of fasting most of the night. Your body can readily utilize BCAAs as fuel while whey and glutamine quickly get to muscle tissue.
5-10 grams pre-workout: Again, taking BCAAs before a workout can fuel the body with energy so you can spare muscle tissue and it will also keep you in an anabolic state for growth.
5-10 grams post-workout: This will enhance protein synthesis and depress the catabolic hormone cortisol which can enhance muscle breakdown and limit testosterone's effect on muscle growth.

Arginine

Readily converted to Nitric Oxide (NO) in the body arginine is a powerful supplement with a host of benefits. It allows more blood flow to muscle by dilating vessels to allow more nutrients in such as amino acids and glucose as well as hormones like growth hormone, testosterone and insulinlike growth factor-1 (IGF-1). Also, having a greater water delivery into the muscle cells means an increase in protein synthesis, which, in turn, spells more muscle growth.
2-3 grams upon waking in the morning: At this time arginine will dilate blood vessels to shuttle in the nutrients of other supplements.
2-3 grams pre-workout: This will enhance the natural increase of growth hormone before a workout.
2-3 grams 30-60 minutes before sleep: This is another time to take advantage of the burst of growth hormone as arginine will only enhance this effect.
Most popular Arginine product: Twinlab L-Arginine

Tribulus Terrestris

As a proven hormone booster Tribulus Terrestris can increase testosterone from cholesterol in the testicles. It also has the ability to enhance the firing of nerves in muscle for increased strength during workouts. If you need that extra boost in power before a workout Tribulus delivers.
250-500 mg pre-workout: Get that extra surge of testosterone before heading to the gym.
Most popular Tribulus product: Trib 650

ZMA

ZMA (the combination of zinc magnesium plus vitamin B6) has been shown to increase IGF-1 and testosterone levels. Zinc has very powerful recovery benefits and magnesium will actually calm the nervous system down so the body has an easier time resting. The better you sleep the more opportunity your body has to grow.
30-60 minutes before sleep: 30 mg of zinc, 450 mg of magnesium, and 11 mg of B6.

Antioxidants

Antioxidants have the ability to rid the body of free radicals which are produced from periods of severe stress such as from an intense workout. It is wise to supplement with vitamins C and E to combat this damage and keep your body in an anabolic state.
500 mg of vitamin C at your post-workout whole meal: Vitamin C will help with joint health and immune function.
200-400 IU of vitamin E at your post-workout whole meal: Vitamin E has the ability to reduce muscle cell damage and helps with recovery. This antioxidant is also important for skin, nail and hair health.

Supplement Growth Schedule

Time of Day	Supplements
Upon waking in the morning	20g whey protein 2-3g arginine 7-10g glutamine 5-10g BCAAs
Mid-day	Whey (20g)/casein (20g) protein shake
Pre-workout	20g whey protein 2-3g arginine 7-10g glutamine 3-5g creatine 5-10g BCAAs 250-500mg Tribulus Terrestris
Post-workout	40-80g simple carbs 20g whey protein 20g casein protein 7-10g glutamine 3-5g creatine 5-10g BCAAs
Dinner	500mg vitamin C 200-400 IU vitamin E
30-60 minutes before sleep	20g casein protein 2-3g arginine 7-10g glutamine ZMA (30 mg zinc, 450 mg magnesium, 11 mg B6)
Middle of the night	20-30g casein protein

So there you have it. All of your supplement questions answered from timing to dosages, now you can get on the road to growth. This may seem like a lot to "digest" right now, but if you are new to supplements start by taking some whey protein at the specified times of day and then experiment with the others to see what will work for you. Everyone is different so some supplements may be a better choice for you than others.
Just make sure you are eating a bodybuilding friendly whole food diet because without it supplements will not save the day. Eat plenty of complex carbs such as potatoes, wheat pasta, rice, wheat bread, and oatmeal along with lean proteins such as lean beef, turkey, chicken, eggs and fish. In no time you will be on your way to a bigger self.

Supreme Supplements

V.I.F Mass Building Program!!!

 

Description of Workout:

This program tackles three of the five different types of workout programs that will hopefully keep your body growing in the right direction: Volume Dominant, Intensity Dominant, and Frequency Dominant or V.I.F for short. Each phase is 4 weeks long for a total of 12 weeks.

VOLUME DOMINANT PHASE

In the first phase or the "Volume Dominant" phase we utilize a high number of sets per muscle group to stimulate growth. Before the 4 weeks are up the number of sets you perform for most muscle groups will grow from 8 sets to 20 sets.
Because of the high volume of work for a muscle group, only one or two muscle groups can be trained in a session which also means that you can (and should) train each muscle group only once per week.
Workout Volume For Large Muscle Groups (Small Muscle groups):

• Week 1 = 2 Sets of 10 Reps Per Exercise (Same)
• Week 2 = 3 Sets of 8 Reps Per Exercise (Same)
• Week 3 = 4 Sets of 6 Reps Per Exercise (No More than 10 Total sets)
• Week 4 = 5 Sets of 6 Reps Per Exercise (No More than 10 Total sets)

Rest 60 seconds between sets in weeks 1 and 2, 90 seconds in weeks 3 and 4.

INTENSITY DOMINANT PHASE

The second phase or the "Intensity-Dominant" phase revolves around the use of heavy weights, in the 80-90% range. Reps are in the 6 - 8 range. During this phase, the number of sets per exercise is fairly high but the overall volume of work is fairly low because you focus only on 1-2 exercises per muscle group. Because overall training volume is low for each muscle group we will work each muscle twice a week, splitting the workouts into Upper and Lower body.
Each week you should aim for slight increases in the weight you are using for each exercise.
Workout Volume:

• Week 1 = 3 Sets of 8 Reps
• Week 2 = 3 Sets of 8 Reps (increase weight)
• Week 3 = 4 Sets of 6 Reps (increase weight)
• Week 4 = 4 Sets of 6 Reps (increase weight)

Rest 60 Seconds between sets in weeks 1 and 2, 90 Seconds in weeks 3 and 4

FREQUENCY DOMINANT PHASE

The last phase or the "Frequency Dominant" phase relies on training each muscle group more frequently, 3 times per week. It works by improving neural drive to the muscle and 'forcing' the body to add muscle because it needs them to work hard almost every day. With this type of training the volume of work needs to be super low to avoid overtraining. You will do 3 "Whole Body" workouts.
You will use "Undulating Reps" which means the rep ranges for the particular whole body workout will change each week, giving your body an extra shock.
Workout Volume:

• Week 1 = Workout A - 2 Sets of 6 Reps, Workout B - 2 Sets of 10 Reps, Workout C - 2 Sets of 12 Reps
• Week 2 = Workout A - 2 Sets of 10 Reps, Workout B - 2 Sets of 12 Reps, Workout C - 2 Sets of 6 Reps
• Week 3 = Workout A - 2 Sets of 12 Reps, Workout B - 2 Sets of 6 Reps, Workout C - 2 Sets of 10 Reps
• Week 4 = Workout A - 2 Sets of 6 Reps, Workout B - 2 Sets of 10 Reps, Workout C - 2 Sets of 12 Reps.

Workout Loads:

• 2 Sets of 6 Reps - 85% of 1 RM - Rest 90 Seconds Between Sets
• 2 Sets of 10 Reps - 75% of 1 RM - Rest 60 Seconds Between Sets
• 2 Sets of 12 Reps - 65% of 1 RM - Rest 30 Seconds Between Sets

THE WORKOUTS

Volume Phase - Week 1

Week 1	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Back and Traps	Reps	Reps	Reps	Reps	Reps
1	Pull Ups	AMAP	AMAP
2	Barbell Rows	10	10
3	Seated Cable Rows	10	10
4	Hyper Extensions	10	10
5A	Upright Rows	10	10
5B	Dumbbell Shrugs	10	10

Week 1	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Chest and Shoulders	Reps	Reps	Reps	Reps	Reps
1	Bench Press	10	10
2A	Incline Dumbbell Bench Press	10	10
2B	Decline Pushups	AMAP	AMAP
3	Dumbbell Military Press	10	10
4	Dumbbell Rear Laterals	10	10

Week 1	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Legs	Reps	Reps	Reps	Reps	Reps
1	Squat	10	10
2	Leg Press	10	10
3	Stiff Legged Deadlifts	10	10
4	Dumbbell Step Ups	10	10
5	Standing Calf Raise	10	10

Week 1	Day 4	Set #1	Set #2	Set #3	Set #4	Set #5
	Arms	Reps	Reps	Reps	Reps	Reps
1	Barbell Curls	10	10
2	Close Grip Bench Press	10	10
3A	Lying Tricep Extension	10	10
3B	Standing Dumbbell Curls	10	10
4A	Preacher Curls	10	10
4B	Tricep Kickbacks	10	10

Volume Phase - Week 2

Increase Weight and Number of Sets, Decrease Reps

Week 2	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Back and Traps	Reps	Reps	Reps	Reps	Reps
1	Pull Ups	AMAP	AMAP	AMAP
2	Barbell Rows	8	8	8
3	Seated Cable Rows	8	8	8
4	Hyper Extensions	8	8	8
5A	Upright Rows	8	8	8
5B	Dumbbell Shrugs	8	8	8

Week 2	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Chest and Shoulders	Reps	Reps	Reps	Reps	Reps
1	Bench Press	8	8	8
2A	Incline Dumbbell Bench Press	8	8	8
2B	Decline Pushups	AMAP	AMAP	AMAP
3	Dumbbell Military Press	8	8	8
4	Dumbbell Rear Laterals	8	8	8

Week 2	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Legs	Reps	Reps	Reps	Reps	Reps
1	Squat	8	8	8
2	Leg Press	8	8	8
3	Stiff Legged Deadlifts	8	8	8
4	Dumbbell Step Ups	8	8	8
5	Standing Calf Raise	8	8	8

Week 2	Day 4	Set #1	Set #2	Set #3	Set #4	Set #5
	Arms	Reps	Reps	Reps	Reps	Reps
1	Barbell Curls	8	8	8
2	Close Grip Bench Press	8	8	8
3A	Lying Tricep Extension	8	8	8
3B	Standing Dumbbell Curls	8	8	8
4A	Preacher Curls	8	8	8
4B	Tricep Kickbacks	8	8	8

Volume Phase - Week 3

Increase Weight and Number of Sets, Decrease Reps

Week 3	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Back and Traps	Reps	Reps	Reps	Reps	Reps
1	Pull Ups	AMAP	AMAP	AMAP	AMAP
2	Barbell Rows	6	6	6	6
3	Seated Cable Rows	6	6	6	6
4	Hyper Extensions	6	6	6	6
5A	Upright Rows	6	6	6	6
5B	Dumbbell Shrugs	6	6	6	6

Week 3	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Chest and Shoulders	Reps	Reps	Reps	Reps	Reps
1	Bench Press	6	6	6	6
2A	Incline Dumbbell Bench Press	6	6	6	6
2B	Decline Pushups	AMAP	AMAP	AMAP	AMAP
3	Dumbbell Military Press	6	6	6	6
4	Dumbbell Rear Laterals	6	6	6	6

Week 3	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Legs	Reps	Reps	Reps	Reps	Reps
1	Squat	6	6	6	6
2	Leg Press	6	6	6	6
3	Stiff Legged Deadlifts	6	6	6	6
4	Dumbbell Step Ups	6	6	6	6
5	Standing Calf Raise	6	6	6	6

Week 3	Day 4	Set #1	Set #2	Set #3	Set #4	Set #5
	Arms	Reps	Reps	Reps	Reps	Reps
1	Barbell Curls	6	6	6	6
2	Close Grip Bench Press	6	6	6	6
3A	Lying Tricep Extension	6	6	6
3B	Standing Dumbbell Curls	6	6	6
4A	Preacher Curls	6	6	6
4B	Tricep Kickbacks	6	6	6

Volume Phase - Week 4

Increase Weight and Number of Sets, Reps Remain The Same

Week 4	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Back and Traps	Reps	Reps	Reps	Reps	Reps
1	Pull Ups	AMAP	AMAP	AMAP	AMAP	AMAP
2	Barbell Rows	6	6	6	6	6
3	Seated Cable Rows	6	6	6	6	6
4	Hyper Extensions	6	6	6	6	6
5A	Upright Rows	6	6	6	6	6
5B	Dumbbell Shrugs	6	6	6	6	6

Week 4	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Chest and Shoulders	Reps	Reps	Reps	Reps	Reps
1	Bench Press	6	6	6	6	6
2A	Incline Dumbbell Bench Press	6	6	6	6	6
2B	Decline Pushups	AMAP	AMAP	AMAP	AMAP	AMAP
3	Dumbbell Military Press	6	6	6	6	6
4	Dumbbell Rear Laterals	6	6	6	6	6

Week 4	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Legs	Reps	Reps	Reps	Reps	Reps
1	Squat	6	6	6	6	6
2	Leg Press	6	6	6	6	6
3	Stiff Legged Deadlifts	6	6	6	6	6
4	Dumbbell Step Ups	6	6	6	6	6
5	Standing Calf Raise	6	6	6	6	6

Week 4	Day 4	Set #1	Set #2	Set #3	Set #4	Set #5
	Arms	Reps	Reps	Reps	Reps	Reps
1	Barbell Curls	6	6	6	6	6
2	Close Grip Bench Press	6	6	6	6	6
3A	Lying Tricep Extension	6	6	6
3B	Standing Dumbbell Curls	6	6	6
4A	Preacher Curls	6	6
4B	Tricep Kickbacks	6	6

Intensity Phase - Week 5

Upper & Lower Body Workouts Twice a Week

Week 5	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Upper Body	Reps	Reps	Reps	Reps	Reps
1	Pull Ups	AMAP	AMAP	AMAP
2	Bench Press	8	8	8
3	Military Press	8	8	8
4	Barbell Shrug	8	8	8
5	Lying Tricep Extension	8	8	8
6	Hammer Curls	8	8	8

Week 5	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Lower Body	Reps	Reps	Reps	Reps	Reps
1	Squats	8	8	8
2	Stiff Legged Deadlifts	8	8	8
3	Seated Calf Raises	8	8	8
4	Weighted Crunches	8	8	8
5	Cable Pull Ins	8	8	8

Week 5	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Upper Body	Reps	Reps	Reps	Reps	Reps
1	Lat Pull Downs	8	8	8
2	Incline Bench Press	8	8	8
3	Arnold Press	8	8	8
4	Dumbbell Shrugs	8	8	8
5	Dumbbell Tricep Extensions	8	8	8
6	Incline Dumbbell Curls	8	8	8

Week 5	Day 4	Set #1	Set #2	Set #3	Set #4	Set #5
	Lower Body	Reps	Reps	Reps	Reps	Reps
1	Leg Press	8	8	8
2	Dumbbell Lunges	8	8	8
3	Standing Calf Raise	8	8	8
4	Knee Raise w/Medicine Ball	8	8	8
5	Reverse One Leg Crunch	8	8	8

Intensity Phase - Week 6

Increase Weight. Sets and Reps Stay the Same.

Week 6	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Upper Body	Reps	Reps	Reps	Reps	Reps
1	Pull Ups	AMAP	AMAP	AMAP
2	Bench Press	8	8	8
3	Military Press	8	8	8
4	Barbell Shrug	8	8	8
5	Lying Tricep Extension	8	8	8
6	Hammer Curls	8	8	8

Week 6	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Lower Body	Reps	Reps	Reps	Reps	Reps
1	Squats	8	8	8
2	Stiff Legged Deadlifts	8	8	8
3	Seated Calf Raises	8	8	8
4	Weighted Crunches	8	8	8
5	Cable Pull Ins	8	8	8

Week 6	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Upper Body	Reps	Reps	Reps	Reps	Reps
1	Lat Pull Downs	8	8	8
2	Incline Bench Press	8	8	8
3	Arnold Press	8	8	8
4	Dumbbell Shrugs	8	8	8
5	Dumbbell Tricep Extensions	8	8	8
6	Incline Dumbbell Curls	8	8	8

Week 6	Day 4	Set #1	Set #2	Set #3	Set #4	Set #5
	Lower Body	Reps	Reps	Reps	Reps	Reps
1	Leg Press	8	8	8
2	Dumbbell Lunges	8	8	8
3	Standing Calf Raise	8	8	8
4	Knee Raise w/Medicine Ball	8	8	8
5	Reverse One Leg Crunch	8	8	8

Intensity Phase - Week 7

Increase Weight, Add a Set and Reduce Reps to 6

Week 7	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Upper Body	Reps	Reps	Reps	Reps	Reps
1	Pull Ups	AMAP	AMAP	AMAP	AMAP
2	Bench Press	6	6	6	6
3	Military Press	6	6	6	6
4	Barbell Shrug	6	6	6	6
5	Lying Tricep Extension	6	6	6	6
6	Hammer Curls	6	6	6	6

Week 7	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Lower Body	Reps	Reps	Reps	Reps	Reps
1	Squats	6	6	6	6
2	Stiff Legged Deadlifts	6	6	6	6
3	Seated Calf Raises	6	6	6	6
4	Weighted Crunches	6	6	6	6
5	Cable Pull Ins	6	6	6	6

Week 7	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Upper Body	Reps	Reps	Reps	Reps	Reps
1	Lat Pull Downs	6	6	6	6
2	Incline Bench Press	6	6	6	6
3	Arnold Press	6	6	6	6
4	Dumbbell Shrugs	6	6	6	6
5	Dumbbell Tricep Extensions	6	6	6	6
6	Incline Dumbbell Curls	6	6	6	6

Week 7	Day 4	Set #1	Set #2	Set #3	Set #4	Set #5
	Lower Body	Reps	Reps	Reps	Reps	Reps
1	Leg Press	6	6	6	6
2	Dumbbell Lunges	6	6	6	6
3	Standing Calf Raise	6	6	6	6
4	Knee Raise w/Medicine Ball	6	6	6	6
5	Reverse One Leg Crunch	6	6	6	6

Intensity Phase - Week 8

Increase Weight, Sets and Reps Stay The Same

Week 8	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Upper Body	Reps	Reps	Reps	Reps	Reps
1	Pull Ups	AMAP	AMAP	AMAP	AMAP
2	Bench Press	6	6	6	6
3	Military Press	6	6	6	6
4	Barbell Shrug	6	6	6	6
5	Lying Tricep Extension	6	6	6	6
6	Hammer Curls	6	6	6	6

Week 8	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Lower Body	Reps	Reps	Reps	Reps	Reps
1	Squats	6	6	6	6
2	Stiff Legged Deadlifts	6	6	6	6
3	Seated Calf Raises	6	6	6	6
4	Weighted Crunches	6	6	6	6
5	Cable Pull Ins	6	6	6	6

Week 8	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Upper Body	Reps	Reps	Reps	Reps	Reps
1	Lat Pull Downs	6	6	6	6
2	Incline Bench Press	6	6	6	6
3	Arnold Press	6	6	6	6
4	Dumbbell Shrugs	6	6	6	6
5	Dumbbell Tricep Extensions	6	6	6	6
6	Incline Dumbbell Curls	6	6	6	6

Week 8	Day 4	Set #1	Set #2	Set #3	Set #4	Set #5
	Lower Body	Reps	Reps	Reps	Reps	Reps
1	Leg Press	6	6	6	6
2	Dumbbell Lunges	6	6	6	6
3	Standing Calf Raise	6	6	6	6
4	Knee Raise w/Medicine Ball	6	6	6	6
5	Reverse One Leg Crunch	6	6	6	6

Frequency Phase - Week 9

Full Body Workouts, 3 Times Per Week, Undulating Reps

Week 9	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout A	Reps	Reps	Reps	Reps	Reps
1	Squats	6	6
2	Stiff Leg Deadlifts	6	6
3	Seated Calf Raise	6	6
4	Seated Cable Row	6	6
5	Dumbbell Bench Press	6	6
6	Dumbbell Shoulder Press	6	6
7	Dumbbell Shrugs	6	6
8	Dumbbell Tricep Extension	6	6
9	Barbell Bicep Curls	6	6

Week 9	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout B	Reps	Reps	Reps	Reps	Reps
1	Leg Press	10	10
2	Leg Curls	10	10
3	Seated Calf Raise	10	10
4	One Arm Dumbbell Row	10	10
5	Incline Dumbbell Bench Press	10	10
6	Military Press	10	10
7	Dumbbell Shrugs	10	10
8	Tricep Pushdowns	10	10
9	Dumbbell Hammer Curls	10	10

Week 9	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout C	Reps	Reps	Reps	Reps	Reps
1	Dumbbell Lunges	12	12
2	Dumbbell Step Ups	12	12
3	Barbell Rows	12	12
4	Barbell Bench Press	12	12
5	Arnold Press	12	12
6	Rear Delt Raise	12	12
7	Upright Row	12	12
8	Lying Tricep Extension	12	12
9	Preacher Curls	12	12

Frequency Phase - Week 10

Full Body Workouts, 3 Times Per Week, Undulating Reps

Week 10	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout A	Reps	Reps	Reps	Reps	Reps
1	Squats	10	10
2	Stiff Leg Deadlifts	10	10
3	Seated Calf Raise	10	10
4	Seated Cable Row	10	10
5	Dumbbell Bench Press	10	10
6	Dumbbell Shoulder Press	10	10
7	Dumbbell Shrugs	10	10
8	Dumbbell Tricep Extension	10	10
9	Barbell Bicep Curls	10	10

Week 10	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout B	Reps	Reps	Reps	Reps	Reps
1	Leg Press	12	12
2	Leg Curls	12	12
3	Seated Calf Raise	12	12
4	One Arm Dumbbell Row	12	12
5	Incline Dumbbell Bench Press	12	12
6	Military Press	12	12
7	Dumbbell Shrugs	12	12
8	Tricep Pushdowns	12	12
9	Dumbbell Hammer Curls	12	12

Week 10	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout C	Reps	Reps	Reps	Reps	Reps
1	Dumbbell Lunges	6	6
2	Dumbbell Step Ups	6	6
3	Barbell Rows	6	6
4	Barbell Bench Press	6	6
5	Arnold Press	6	6
6	Rear Delt Raise	6	6
7	Upright Row	6	6
8	Lying Tricep Extension	6	6
9	Preacher Curls	6	6

Frequency Phase - Week 11

Full Body Workouts, 3 Times Per Week, Undulating Reps

Week 11	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout A	Reps	Reps	Reps	Reps	Reps
1	Squats	12	12
2	Stiff Leg Deadlifts	12	12
3	Seated Calf Raise	12	12
4	Seated Cable Row	12	12
5	Dumbbell Bench Press	12	12
6	Dumbbell Shoulder Press	12	12
7	Dumbbell Shrugs	12	12
8	Dumbbell Tricep Extension	12	12
9	Barbell Bicep Curls	12	12

Week 11	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout B	Reps	Reps	Reps	Reps	Reps
1	Leg Press	6	6
2	Leg Curls	6	6
3	Seated Calf Raise	6	6
4	One Arm Dumbbell Row	6	6
5	Incline Dumbbell Bench Press	6	6
6	Military Press	6	6
7	Dumbbell Shrugs	6	6
8	Tricep Pushdowns	6	6
9	Dumbbell Hammer Curls	6	6

Week 11	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout C	Reps	Reps	Reps	Reps	Reps
1	Dumbbell Lunges	10	10
2	Dumbbell Step Ups	10	10
3	Barbell Rows	10	10
4	Barbell Bench Press	10	10
5	Arnold Press	10	10
6	Rear Delt Raise	10	10
7	Upright Row	10	10
8	Lying Tricep Extension	10	10
9	Preacher Curls	10	10

Frequency Phase - Week 12

Full Body Workouts, 3 Times Per Week, Undulating Reps

Week 12	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout A	Reps	Reps	Reps	Reps	Reps
1	Squats	6	6
2	Stiff Leg Deadlifts	6	6
3	Seated Calf Raise	6	6
4	Seated Cable Row	6	6
5	Dumbbell Bench Press	6	6
6	Dumbbell Shoulder Press	6	6
7	Dumbbell Shrugs	6	6
8	Dumbbell Tricep Extension	6	6
9	Barbell Bicep Curls	6	6

Week 12	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout B	Reps	Reps	Reps	Reps	Reps
1	Leg Press	10	10
2	Leg Curls	10	10
3	Seated Calf Raise	10	10
4	One Arm Dumbbell Row	10	10
5	Incline Dumbbell Bench Press	10	10
6	Military Press	10	10
7	Dumbbell Shrugs	10	10
8	Tricep Pushdowns	10	10
9	Dumbbell Hammer Curls	10	10

Week 12	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout C	Reps	Reps	Reps	Reps	Reps
1	Dumbbell Lunges	12	12
2	Dumbbell Step Ups	12	12
3	Barbell Rows	12	12
4	Barbell Bench Press	12	12
5	Arnold Press	12	12
6	Rear Delt Raise	12	12
7	Upright Row	12	12
8	Lying Tricep Extension	12	12
9	Preacher Curls	12	12

This is an intense workout , but will definately give you the desired results if followed properly.

Good Luck.... And post results in the comments section.

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