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The Big Boy Program

Getting bigger muscles isn’t hard to understand.

To get big, you need to be strong. To be strong, you need to lift heavy (heavy for you) using compound movements. Throw in a dash of determination and hard work and you have the recipe for muscle-building success.

See, understanding how to get big and strong isn’t hard. Doing the hard work and heavy lifting required is.

If you’re willing to follow this recipe, with the routine I give you here, I guarantee you’ll get bigger and stronger. If you don’t get bigger, just put the big boy bar down and go do some wimpy triceps extensions because you’re not working hard enough.

For those of you die-hard iron lovers, here’s what to do.

The Big Boy Program

Monday
Bench Press 5 x 3-5
Overhead Press 5 x 3-5

Wednesday
Bent Over Rows 5 x 3-5
Curls 5 x 3-5

Friday
Squats 2 x 10 or 1 x 20 (breathing squat)
Deadlifts 2 x 10 or 1 x 20 (breathing deadlift)

Notes: If three days is too much, combine Monday and Wednesday’s workout into one. If you choose to do the 20-rep breathing squat and deadlift, use a lift that you can get 10 reps on with a couple more to spare and do 20. After you reach the 10th rep, take 5-10 deep breaths before pounding out reps 11-20. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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The 10-Sets Program

This is a routine that was a favorite of the old-timers, but has practically disappeared in the weight game today.

In the 10-set routine, pick one exercise in each session and do 10 sets of 3 to 5 reps. The rest of the exercises will be performed with your normal set/rep scheme.

With the 10 sets, use a weight were you can pull out 1-2 more reps. For example, if you do 10 sets of 5, then the weight should be one were you could pump out a sixth or seventh rep if you wanted to.

The 10-Sets Program

Monday
Deadlifts 10 x 3-5
Chins 3 x 5
Curls 5 x 5

Wednesday
Bench Press 10 x 3-5
Overhead Press 5 x 3

Friday
Squats 10 x 3-5

Notes: If you want to workout only two days per week, drop the deadlifts and combine Monday and Wednesday’s workout. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

If you haven’t downloaded my free ebook, “The Four Pillars of Success – The No B.S. Way to an Awesome Life of Achievement,” you can still do so by clicking the link below. If you haven’t yet, do so now. I’m going to go back to selling it next week, so this is the last chance to download it for free.

Get the Four Pillars of Success Now.

The Classic Program Redux

On Friday I posted a routine entitled the Classic Workout. Today, I’d like to show you a variation of the program.

In this version of the classic you’ll be adding two exercises – the deadlift and some ab work, along with a different set/rep action.

This is a classic program dating all the way back to the 40s. The 3x a week total body workout is a tried and true, proven method that works, especially for beginners and intermediate lifters.

Guys like Steve Reeves, J.C. Hise, Marvin Eder, and John Grimek used this system at one time or another in their careers.

Now some may not be able to handle three days per week lifting. That’s cool. Every one is different. If three is too much for you, drop it down to two days a week. You’ll get the same benefits.

Don’t add exercises, reps or anything else to the program. Follow it to the letter and your results should make you a very happy camper.

The Classic Program Redux

Squats 5 x 5; 1 x 2
Bench Press 3 x 5; 1 x 2
Deadlifts 5 x 5
Overhead Press 5 x 8
Barbell Curls 5 x 8
Ab Work 3 x Failure

Notes: Stay on this program for 8 weeks (even longer if you like it and are getting results). In all exercises but bench and abs, start out with two warm-up sets and then three sets at 85-90% capacity. For the bench, do only one warm-up set. After the 5 x 5 in squats and bench, do one set of two at max or near max capacity. Go all out on that set. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

If you haven’t downloaded my free ebook, “The Four Pillars of Success – The No B.S. Way to an Awesome Life of Achievement,” you can still do so by clicking the link below. If you haven’t yet, do so now. I’m going to go back to selling it soon, it will only be free for another week.

Get the Four Pillars of Success Now.

The Classic Program

Here’s a routine based on the classic structure of a total body workout, three days per week.

This is a classic program dating all the way back to the 40s. The 3x a week total body workout is a tried and true, proven method that works, especially for beginners and intermediate lifters.

Guys like Steve Reeves, J.C. Hise, Marvin Eder, and John Grimek used this system at one time or another in their careers.

Now some may not be able to handle three days per week lifting. That’s cool. Every one is different. If three is too much for you, drop it down to two days a week. You’ll get the same benefits.

Don’t add exercises, reps or anything else to the program. Follow it to the letter and your results should make you a very happy camper.

The Classic Program

Squats 3 x 5
Bench Press 3 x 5
Chins 3 x Failure
Overhead Press 3 x 6
Barbell Curls 3 x 6

Notes: After four weeks, increase to four sets per exercise. After another four weeks have passed, increase to five reps per exercise. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

If you haven’t downloaded my free ebook, “The Four Pillars of Success – The No B.S. Way to an Awesome Life of Achievement,” you can still do so by clicking the link below.

Get the Four Pillars of Success Now.

Mini-Bulk Routine

This is a modified version of a program created by legendary Iron Man writer Anthony Ditillo.

The program should be performed 2-3 times per week, depending on your recovery ability and only 3-4 exercises should be used. Keep it simple. Don’t overthink things and try to add more exercises and all that jazz.

Simplicity equals success. Don’t f… around with what works.

Mini-Bulk Routine

Squats or Deadlifts 5 x 12, 5, 5, 5, 8
Clean and Press 4 x 8, 6, 4, 2
Bent Arm Pullovers 4 x 12, 6, 6, 8

Notes: For squats or deads: start with a light set of 12, increase to near max weight and do three sets of five, lower the weight and crank out a final set of 8. For the Clean and Press, keeping adding weight to the bar on each set. Make sure you clean and press every rep. Start with the bar on the floor, clean it and then a strict overhead press (no cheating!). For the pullovers: follow the same protocol as squats. As always, increase weight when reps are made, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

If you haven’t downloaded my free ebook, “The Four Pillars of Success – The No B.S. Way to an Awesome Life of Achievement,” you can still do so by clicking the link below.

Get the Four Pillars of Success Now.

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