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Hey guys I just started running this routine and I have been seeing good gains. It is mostly because it is the first real change in my routine in almost 2 years but I thought I would share to see if anyone else wanted to try it.
Everything is squeezed in the quote but in the link everything is layed out nice.
Quote:
Joe Weider is a genius. Half a century ago, he understood that the human body will never stop adapting to any new circumstance, and he founded a magazine empire on that biological fact. What Weider called the Muscle Confusion Training Principle and what modern strength-training scientists now call "undulating periodization" holds that muscles grow biggest and strongest when you change your workouts and don't allow them to adapt to the stress of training.
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Fortunately, shaking up a training regimen is extremely simple, primarily because there are so many variables to play with. You can switch exercises, rep ranges, volume (meaning sets per bodypart), rest periods between sets, recovery periods between workouts and frequency of training, as well as the intensity techniques used (supersets, giant sets, drop sets, rest-pause, pre-exhaust, etc.). Although we usually advocate sticking with a training routine for four to six weeks before changing it up (and even then you only really need to alter a variable or two to keep your body guessing), the FLEX Muscle Mix-up Training Program goes to extremes to give you an extra dose of healthy muscle confusion.
Over four weeks, we've switched up everything there is to switch up. The idea is not only to keep your muscles guessing--and responding--but also to keep you on your toes. Why? The less often you fall into a mindless training routine, the more energy and effort you can put into lifting. Here are the details for your next month, where the only constant will be that absolutely nothing is constant: except for your gains.
MUSCLE MIX-UP WEEK 1
The first week of this program resembles a typical bodybuilder workout. It's a four-day split, training each bodypart once, with three or so sets and eight to 10 reps per exercise. It's all straight sets and short rest periods of about one minute each, which will optimize growth hormone levels and keep your metabolism pumping to burn fat. Additionally, some drop sets are added in to further boost intensity along with your natural growth hormone levels.
MUSCLE MIX-UP TRAINING PROGRAM: WEEK 1
EXERCISE SETS REPS REST
Incline bench presses 3 8-10 1 minute
Dumbbell presses 3 8-10 1 minute
Incline dumbbell flyes 3 8-10 1 minute
Cable crossovers 3* 8-10 1 minute
Triceps pushdowns 3* 8-10 1 minute
Lying triceps extensions 3 8-10 1 minute
Bench dips 3 8-10 1 minute
Hanging leg raises 3 to failure 1 minute
Decline crunches 3 to failure 1 minute
TUESDAY: BACK, BICEPS AND FOREARMS
Pullups 3 to failure 1 minute
Dumbbell rows 3 8-10 1 minute
Pulldowns (behind neck) 3 8-10 ] minute
Seated cable rows 3* 8-10 1 minute
Alternating dumbbell curls 3 8-10 1 minute
High cable curls 3 8-10 1 minute
Concentration curls 3* 8-10 1 minute
Barbell wrist curls 2* 8-10 1 minute
Barbell reverse wrist curls 2* 8-10 1 minute
THURSDAY: SHOULDERS, TRAPS AND ABS
Dumbbell shoulder presses 3 8-10 1 minute
Smith machine upright row 3 8-10 1 minute
Cable lateral raises 3* 8-10 1 minute
Cable bent-over lateral raises 3 8-10 1 minute
Dumbbell shrugs 4* 8-10 1 minute
Cable crunches 3* 8-10 1 minute
Oblique crunches 3 to failure 1 minute
FRIDAY:LEGS AND CALVES
Squats 3 8-10 1 minute
Hack squats 3 8-10 1 minute
Smith machine reverse lunges 3 8-10 1 minute
Leg extensions 3* 8-10 1 minute
Romanian deadlifts 3 8-10 1 minute
Lying leg curls 3* 8-10 1 minute
Standing calf raises 3* 8-10 2 minutes
Seated calf raises 3* 8-10 2 minutes
* Perform drop sets on the last set: after reaching failure, reduce the
weight by 20%-30% and continue the set until you reach failure again.
__________________
Si vis pacem, para bellum - If you want peace, prepare for war.
MUSCLE MIX-UP WEEK 2
In the second week of the program, the variables that are tweaked are intensity, rest time, rep range, amount of weight used and frequency of training. We've added supersets, which obviously reduce rest time, and we've increased rep range, which means the amount of weight lifted is reduced a bit. You will follow a three-day split, done twice, which means you'll go from training each muscle group once per week to training each group twice per week.
MUSCLE MIX UP TRAINING PROGRAM: WEEK 2
EXERCISE SETS REPS REST
MONDAY AND THURSDAY: CHEST AND BACK SUPERSET
Bench presses 3 12-15 -
superset with
Barbell rows 3 12-15 2 minutes
Incline dumbbell presses 3 12-15 -
supersetwith
Lat pulldowns 3 12-15 2 minutes
Incline dumbbell flyes 3 12-15 -
superset with
Incline dumbbell rows 3 12-15 2 minutes
TUESDAY AND FRIDAY: SHOULDERS AND LEGS SUPERSET; TRAPS AND CALVES
SUPERSET
Standing barbell presses 3 12-15 -
superset with
Front squats 3 12-15 2 minutes
Dumbbell upright rows 3 12-15 -
superset with
Dumbbell lunges 3 12-15 2 minutes
Dumbbell lateral raises 3 12-15 -
superset with
Leg extensions 3 12-15 2 minutes
Dumbbell bent-over lateral raises 3 12-15 -
superset with
Seated leg curls/or lying leg curls 3 12-15 2 minutes
Dumbbell shrugs 3 12-15 -
superset with
Seated calf raises 3 12-15 2 minutes
Smith machine shrugs 3 12-15 -
superset with
Smith machine standing calf raises 3 12-15 2 minutes
WEDNESDAY AND SATURDAY: BICEPS AND TRICEPS SUPERSET; FOREARMS AND
SUPERSET
EZ-bar curls 3 12-15 -
superset with
Lying triceps extensions 3 12-15 2 minutes
Seated incline curls 3 12-15 -
superset with
Overhead triceps extensions 3 12-15 2minutes
Rope cable curls 3 12-15 -
superset with
Rope triceps pushdowns 3 12-15 2 minutes
Barbell wrist curls 3 12-15 -
superset with
Crunches 3 to failure 2 minutes
Barbell reverse wrist curls 3 12-15 -
superset with
Reverse crunches 3 to failure 2 minutes
__________________
Si vis pacem, para bellum - If you want peace, prepare for war.
MUSCLE MIX-UP WEEK 3
This third week introduces more of a powerlifting-style program. There are only three training days this week, with an increase in the number of sets for the major mass-and strength-building exercises for each major muscle group. Rep ranges drop, which means the amount of weight goes way up, and the rest periods increase to around three minutes to help you handle the heavy poundage. We also employ the rest-pause technique, which has you go to failure three times per exercise for muscle-blasting intensity.
MUSCLE MIX-UP TRAINING PROGRAM: WEEK 3
EXERCISE SETS REPS REST
MONDAY: CHEST, SHOULDERS AND TRICEPS
Bench presses 5 * 4-6 3 minutes
Decline presses 4 * 4-6 3 minutes
Low pulley cable crossovers 3 6-8 3 minutes
Seated barbell presses 5 * 4-6 3 minutes
Barbell upright rows (wide grip) 4 4-6 3 minutes
Rear delt machine flyes 3 6-8 3 minutes
Close-grip bench presses 4 * 4-6 3 minutes
Weighted dips 3 * 4-6 3 minutes
Triceps pushdowns 2 6-8 3 minutes
WEDNESDAY: LEGS, CALVES AND ABS
Squats 5 * 4-6 3 minutes
Leg presses 4 * 4-6 3 minutes
Leg extensions 3 * 6-8 3 minutes
Romanian deadlifts 3 * 6-8 3 minutes
Seated calf raises 3 * 10-12 3 minutes
Leg press calf raises 3 * 8-10 3 minutes
Hanging leg raises 3 * to failure 3 minutes
Standing cable cruches 3 * 8-10 3 minutes
FRIDAY: BACK, TRAPS AND BICEPS
Barbekk rows 5 * 4-6 3 minutes
Dumbbell rows 4 4-6 3 minutes
Pulldowns 3 * 6-8 3 minutes
Barbell curls 4 * 4-6 3 minutes
Incline dumbbell curls 3 4-6 3 minutes
Cable concentration curls 2 6-8 3 minutes
* Do rest-pause on last set: after reaching failure, rack the weight
and rest for 15 seconds, then continue the set until you reach failure
again, then rack the weight and set another 15 seconds, then continue
the set again until failure.
__________________
Si vis pacem, para bellum - If you want peace, prepare for war.
MUSCLE MIX-UP WEEK 4
In the fourth week, get ready for excruciating muscle burn. We've thrown in giant sets for the major muscle groups and tossed the rep ranges into the stratosphere - 20 per set! Even though you'll have to go lighter on weight selection, you'll still be looking at insane increases in muscle definition and separation.
Yeah it is long but the results are pretty good. I have two friends that are personal trainers at Gold's Gym and they have been recommending this to everyone after they did it.
__________________
Si vis pacem, para bellum - If you want peace, prepare for war.
you need to eat more! 90% of your results will come from your diet. Eat until your absolutely full. Switching your routine to work your muscles from different angles will only do so much.
Food(calories) and rest is where you will gain most of your size. Compound exercises FTW!
__________________
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you need to eat more! 90% of your results will come from your diet. Eat until your absolutely full. Switching your routine to work your muscles from different angles will only do so much.
Food(calories) and rest is where you will gain most of your size. Compound exercises FTW!
True diet is def. an important part of it but changing up your routine from time to time is also important. You need both to gain the results you desire
__________________
Si vis pacem, para bellum - If you want peace, prepare for war.
Mix it up for more muscle: New Routine
Brooooklyn
