To get bigger and stronger, you need a blend of heavy training and a fair volume of work.
When Do I Change Things? Most guys switch their exercises too quickly, long before they ever get proficient at them and work up to challenging weights. While you’ re not married to the main lifts you pick, you should stick with them for several months. When you find yourself starting to plateau – you can’ t add any more weight to the main lifts or complete all the required sets – change your assistance lifts to something similar. If your gains remain static, change the secondary lifts. Below are some options to swap out for all three categories of lifts. Main Lifts l Bench Press, Incline Bench Press, Push Press, Trapbar Deadlift, Box Squat
Secondary Lifts l Box Squat, Good Morning, Rack Pull, Dumbbell Bench Press, Incline Dumbbell Bench Press, Close-grip Incline Press
Assistance Lifts l Dumbbell Bench Press, Machine Press, Leg Press, Back Extension, Singleleg Squat, Glute-ham Raise, Dumbbell Row
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DAY 3
1 DEADLIFT
Sets: 5 Reps: 5 l Stand with your feet hip-width apart. Bend down and grasp the bar just outside your knees. Take a deep breath, then sit back on your heels. Keep your lower back in its natural arch and pull the bar as you rise until your hips are locked out.
2 INCLINE BENCH PRESS
Sets: 4 Reps: 10 l Lie back on a bench set to a 40-degree incline. Grasp the bar with a grip slightly wider than shoulder width and lower it to your upper chest. Squeeze your glutes and push your heels into the floor as you press it back up.
3 BACK EXTENSION( Not shown)
Sets: As many as needed Reps: 50 total l Set yourself up on a back extension apparatus, with your upper thighs in contact with the pads. Bend your hips and lower your body until your lower back begins to lose its arch. Squeeze your glutes and pull yourself back up.
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