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Workout Routines Inner Circle Update

I wanted to give members a quick update of what’s going on with the Workout Routines site.

As you already know, I’ve been working hard to create my new program – “The Old School Muscle Building System.”

I spent years researching and developing this product to make it a kick-ass muscle-building program and it is. You’re going to love every minute of it!

We are almost finished with it, just a few more videos to create and edit. When we release the program, it will have a $47 price tag, but you get it for FREE just for being a member of the Workout Routines Inner Circle.

I’m also writing a new book (not in the strength training field) and both projects have taken an incredible amount of my time.  As a result, my updates to this site have been inconsistent.

I apologize for that and I wanted you to know, we have a new update schedule to the Inner Circle that we will strictly follow to get you timely and important information on a regular basis.

Starting next week, we will be updating the site on Tuesday and Friday. That will be the schedule and we’ll stick to it, rain or shine.

Tuesday will be an article or routine and Thursday will be a video routine or audio post.

That’s all for now. I can’t wait until you see the Old School Muscle Building System. I know you’re going to enjoy it.

Take care. Talk soon.

By the way, if you’re not an Inner Circle Member and want to get  all this great material, just click on the link below and become a member today.

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Pump Up The Volume

This a program advocated by powerlifting guru Jim Wendler that’s very effective in building slabs of muscle.

Which is what most of you want, right?

I thought so.

This is a modifed version of the routine from Jim’s great ebook “The 5-3-1 Method.”

The program adds a little more volume than I usually recommend, but sometimes more volume isn’t a bad thing, provided the volume is applied to a solid program that keeps overtraining in check.

The Pump up the Volume routine does just that.

You’ll workout four days a week; I like doing a Monday-Tuesday, Thursday-Friday schedule, but you can pick the days that are right for you.

The workouts will consist of one of the four major lifts – squat, bench press, deadlift, and overhead press – with one or two assistance exercises thrown in for muscle balance.

You have the option of training your work sets at 90% of your one-rep max or to failure. I like to go to failure. If you don’t, stick to 90% of your one-rep max.

If you don’t know your one-rep max there are dozens of calculators on the Internet you can check out.

You must lift heavy to get the maximum benefit from this program. Progressive resistance is the name of the game in weight training.

After your work sets, you’ll drop down to 40-50% of your one-rep max and do five sets of 10 on the same major exercises you just want to max on. Eventually you want to work up to 70% of your-one-rep max with these. Then finish up with your assistance exercises and get the hell out of the gym.

Try this for at least three months and be prepared to start buying new clothes.

Pump Up The Volume

Monday
Overhead Press 3 x 5 or 3 x F
Overhead Press 5 x 10 (40-70% of one-rep max)
Pulldowns 3 x 5 or 3 x F

Tuesday
Deadlift (any style) 3 x 5 or 3 x F
Deadlift (any style) 5 x 10 (40-70% of one-rep max)
Hanging Leg Raises 5 x 15

Thursday
Bench Press 3 x 5 or 3 x F
Bench Press 5 x 10 (40-70% of one-rep max)
Bent Over Rows 3 x 5, or 3 x F

Friday
Squats 3 x 5 or 3 x F
Squats 5 x 10 (40-70% of one-rep max)
Shrugs 3 x 5 or 3 x F

Notes: Always perform 1-2 warm-up sets for each exercise. Always have a spotter when you bench, unless you’re doing floor presses inside a rack. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water.

A Little Post About Creatine

This is a little post to educate everyone on a supplement dear to my heart – Creatine.

Creatine is a naturally formed amino acid that is found in the human body, especially around the skeletal muscle.

The body generates Creatine naturally, partly from the diet we take and partly on its own. A healthy person has about 120g of Creatine, most of it being in the form of a compound called PCr.

We can store a maximum Creatine quantity of 0.3 g per one kilogram of body weight. The body produces about 2g of Creatine per day.

The chief food sources of Creatine are fish and red meat. Half a pound of raw meat provides about 1g of Creatine for the body. Creatine that doesn’t come from food is produced by the body from amino acids.

There are several benefits of Creatine.

Creatine boosts anaerobic energy in the body,  it provides instant energy to the body,  improves muscle strength, and makes the muscle suitable for high-intensity, short duration exertion like weightlifting or sprinting.

It’s also found to speed up the recovery of energy.

It delays fatigue significantly, promotes lean-muscle mass and reduces muscle wasting in post-surgical patients. It is also believed to help heart patients by increasing their exercise capacity, reducing heart spasms and thus increasing heart function.

Creatine is generally taken as a supplement by athletes who need heavy bursts of energy. It acts as a catalyst to a special chemical reaction that occurs in the body when a person does high-intensity, short duration work.

The body generates enough Creatine to accommodate such kind of a reaction. For additional exertion, Creatine has to be taken additionally through food or supplementation.

Creatine has become very popular among athletes because of its many benefits and with practically no side effects.

The only side effect documented up to now is weight gain.

Of course, that’s provided you don’t go overboard and take mega doses of Creatine.

Long term mega dosing (15 or more grams per day) may cause kidney damage over time.

There are several Creatine supplement products in the market today.

Creatine is available in capsule, chewable and powdered forms. One teaspoon of the powdered form contains 5g of Creatine monohydrate. The recommended dosage is 1-2 teaspoons with 8 ounces of water per day.

Nevertheless, the dosage can vary depending on the body exertion. Athletes usually follow a dosage cycle comprising of loading and maintenance phases.

Creatine is the only real supplement on the market that actually does what it says.

You will gain muscle, increase your energy for workouts, recover faster, and gain lean body mass in the process. Provided of course you don’t take the advice of the bodybuilding rags and mega dose yourself.

The Best Routine For Gaining Muscle Fast!

I recently received an email from one of my Inner Circle members asking me what the best routine is for gaining muscle fast?

There have been many great routines developed over the years, but one stands out above the rest.

This routine has been proven time and time again to build muscle and get you stronger in record time.

The program was popular back in the 30s, 40s, and 50s, but sadly has been used little over the last four decades, because of the plethora of junk splashed all over the pages of the worse than useless bodybuilding rags.

I’ve created a video below for you to watch. It isn’t very long and will be very educational for you. The video contains the routine that’s the best for gaining muscle fast.

Follow it, especially if you’re relatively new to weight training, and watch how much muscle you can build in a short period of time.

Enjoy the video.

Paul Anderson Power Program

Paul Anderson was the strongest man who ever lived who’s name wasn’t Samson.

Anderson made some incredible lifts, all drug free, during his prime that still have people talking about them in awe.

Some of his amazing lifts are recorded below.

Clean and Press – 407 pounds
One-Arm Over Head Press – 300 pounds
Squat (raw)- 1,202 pounds
Bench Press (raw) – 627 pounds
Deadlift – 780 pounds (raw), 820 pounds (with hooks)
Backlift – 6,270 pounds

To say he was incredible is an understatement. This guy did these amazing lifts without squat or bench suits, performance enhancers, or any of the other crap going around today.

Anderson was bull strong.

I have for you today a power routine Anderson liked to use quite a bit. This was one of his main routines during his lifting career.

A word of warning though.

The training below is exactly the way he performed it. For 99 percent of all lifters out there, this is extreme overtraining. He would lift six days a week with three of those days devoted to the squat and bench press only.

I’m going to post his entire routine and then add a modified version to try.

As you would expect, Anderson used very heavy weights and was always trying to add weight to the bar. You should do the same.

If you feel brave and want to try Anderson’s exact routine, all I can say is good luck. If you feel that’s way too much exercise, do the modified version instead.

Paul Anderson Power Program

Monday, Wednesday & Friday
Overhead Press 2 x 3
Dumbbell Press 7 x 3
Snatch 5 x 1
Cleans 5 x 1
Deadlift 2 x 3
High Pulls 4 x 3

Tuesday, Thursday & Saturday
Squats 3 x 2
Bench Press 3 x 2

Modified Paul Anderson Power Program

Monday & Friday
Overhead Press
Dumbbell Press
Pulldowns (Chin grip)
Deadlift

Wednesday
Bench Press
Squats

Notes: I recommend eliminating the snatch, cleans, and high pulls. The Olympic movements take lots of practice and perfect technique. If you want to include them, perform with an empty bar to start.  As far as set and reps, do what you like. Always tailor to the set/rep scheme that works for you. It could 5 x 5, 3 x 10, or what Anderson did. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water.

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