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Big Mother F***** Routine
Here is a routine that will accelerate muscle growth faster than most approaches. Using different intensity techniques, rep ranges, movements and resting periods. This is high frequency yet rotates intensity to accomplish the frequency level.
On Mon warm up sets then 2 sets 4-6 reps 120 sec rest Squat Bench B Row OH Press Curl Skull Crusher Tues 24hrs later body weight movements 2-3 sets each Dips Pullups Walking Lunges/Step ups Calf Abs Wed 24rs later iso work 4 sets of 12-15 reps 30 sec rest Leg Ext Leg Curl Flye S A Pulldown S Lat Con Curl Kick Backs Thurs 24hrs later same as Tues Fri 24hrs later 3 sets of 8-10 60-90 sec rest Deadlift I press Pulldown Shrug SD Curl T Pushdown These movements are just samples as you can replace them with the same type of movements.
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Dogma i think you will be very happy with the results. The UHT routines gave many great results but this routine really packs on the muscle.
Just remember Mon routine is only 2 sets but should be taken to failure. The other days use weights that you stop a couple reps shy. Let me know how things go.
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After i do legs ,chest and back i go right into my work sets since the rest of the muscle groups have been warmed up.
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so this routine can be done by anyone? i see some body parts are being worked without many or any days in between, but thats still ok in this routine? the body will have time to recover? Anyways, if so, i would be happy to try this out!
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I find this routines works very well for a short period of time until you start burning out. I use it for 6wks and then take a week off and then go to a traditional HIT routine. This routine works because of the different intensity levels yet lets you work with a high frequency.
Of course much has to do with your experience level also.
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So after that you do a HIT routine no more UHT, UHT 2 or UHT xx. Razor, you change your routines more often than some people their underpants. HAHAHAHA But always a pleasure to read KTT Iron makes you strong. You only have to touch it. |
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im gonnna try it!!!!!
im at a lean 7% or lower and at 180lbs.... so, we will see what kinda gains i can get from this, a good bulking diet, and some IGF on training days....
want me to keep track? RC- your last UHT got me some nice arm size.. tris grew... so, this should really do the trick..
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the iron is my enemy and i am the warrior. |
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The best routine i have tried for size and strength is my UHT routine. If you look down the list look for the article Ultimate Hypertrophy Training.
This routine (BMF) does produce good results but the UHT seems to work best. Let me know if you have any questions as several on here have had great results.
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started the routine last nite...
i will take some before pics, so i can take some after pics soon also...
that first day was a serious PUMP.. wow.. total body pump.. at first i was skeptical, and didnt understand the squats, but then after the workout, i understood the pump.....
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the iron is my enemy and i am the warrior. |
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Then after this you can try UHT (Extreme Growth). Glad i can be of help.
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