Winter Training, By: Hugo Rivera
Winter Growth Spurt Cycle Routine
Are you ready to embark on a Cycle that is guaranteed to pile pounds of muscle in your frame? If so, this is the plan for you. Here I will detail a training routine guaranteed to put pounds of muscle into your frame in no time. I only ask 1 thing in exchange for this invaluable piece of information: You need to follow it to a "T" and then you need to send me an e-mail detailing what kind of results you got.
So, are you ready to grow?! OK, lets start:
I designed the routine to be a four day per week routine (except the first week of Active Recovery which is only 2 days) in order to accomodate to everyone's schedule. (This routine is based on the principles I present in my book Body Re-Engineering).
TRAINING:
Week 1 (Active Recovery)
The first week we reduce our training volume in order to recover completely from any previous training and to prime the body for growth.
Monday/Thursday
Modified Compound Superset:
(Rest 1 minute after the 1st set of exercise1 and then do the first set of exercise 2. Then rest a minute and go back to exercise 1. Continue this pattern until both exercises are done for the prescribed amount of sets).
Incline Dumbbell Bench Press 2setsx10reps (1 minute rest)
One Arm Dumbbell Rows 2setsx10reps (1 minute rest)
Modified Compound Superset:
Dumbbell Bench Press 2setsx10reps (1 minute rest)
Pulldown to Front 2setsx10reps (1 minute rest)
Modified Compound Superset:
Bent Over Lateral Raises 2setsx10reps (1 minute rest)
Dumbbell Shoulder Press 2setsx10reps (1 minute rest)
Modified Compound Superset:
Incline Dumbbell Curls 3setsx10reps (1 minute rest)
Overhead Dumbbell Triceps Extensions 3setsx10reps (1 minute rest)
Modified Compound Superset:
Dumbbell Lunges 2setsx10reps (1 minute rest)
Leg Curls 2setsx10reps (1 minute rest)
Squats 3setsx10reps (2 minute rest)
Modified Compound Superset:
Leg Raise & Crunch 3 sets to failure (maximum amount of reps) (1 minute rest)
Calf Raise 3setsx30reps (1 minute rest)
Week 2 (High Volume Phase)
Monday/Thursday
Superset:
Incline Dumbbell Bench Press 4setsx10reps (No rest)
One Arm Dumbbell Rows 4setsx10reps (1 minute rest)
Superset:
Dumbbell Bench Press 4setsx10reps (Norest)
Pullup (or Pulldown) to Front 4setsx10reps (1 minute rest)
Superset:
Bent Over Lateral Raises 4setsx10reps (No rest)
Dumbbell Shoulder Press 4setsx10reps (1 minute rest)
Superset:
Incline Dumbbell Curls 4setsx10reps (No rest)
Overhead Dumbbell Triceps Extensions 4setsx10reps (1 minute rest)
Tuesdays/Fridays
Superset:
Dumbbell Lunges 6setsx10reps (No rest)
Leg Curls 6setsx10reps (1 minute rest)
Squats 4setsx10reps (1 minute rest)
Calf Raise 4setsx30reps (1 minute rest)
Leg Raise & Crunch 4 sets of maximum amount of repetitions (1minute rest)
Week 3 (High Volume Phase)
Monday/Thursday
Superset:
Incline Dumbbell Bench Press 5setsx10reps (No rest)
One Arm Dumbbell Rows 5setsx10reps (1 minute rest)
Superset:
Dumbbell Bench Press 5setsx10reps (Norest)
Pullup (or Pulldown) to Front 5setsx10reps (1 minute rest)
Superset:
Bent Over Lateral Raises 5setsx10reps (No rest)
Dumbbell Shoulder Press 5setsx10reps (1 minute rest)
Superset:
Incline Dumbbell Curls 5setsx10reps (No rest)
Overhead Dumbbell Triceps Extensions 5setsx10reps (1 minute rest)
Tuesdays/Fridays
Superset:
Dumbbell Lunges 7setsx10reps (No rest)
Leg Curls 7setsx10reps (1 minute rest)
Squats 5setsx10reps (1 minute rest)
Calf Raise 5setsx30reps (1 minute rest)
Leg Raise & Crunch 5 sets of maximum amount of repetitions (1minute rest)
Week 4 (High Volume Phase)
Monday/Thursday
Superset:
Incline Dumbbell Bench Press 6setsx10reps (No rest)
One Arm Dumbbell Rows 6setsx10reps (1 minute rest)
Superset:
Dumbbell Bench Press 6setsx10reps (Norest)
Pullup (or Pulldown) to Front 6setsx10reps (1 minute rest)
Superset:
Bent Over Lateral Raises 6setsx10reps (No rest)
Dumbbell Shoulder Press 6setsx10reps (1 minute rest)
Superset:
Incline Dumbbell Curls 6setsx10reps (No rest)
Overhead Dumbbell Triceps Extensions 6setsx10reps (1 minute rest)
Tuesdays/Fridays
Superset:
Dumbbell Lunges 8setsx10reps (No rest)
Leg Curls 8setsx10reps (1 minute rest)
Squats 6setsx10reps (1 minute rest)
Calf Raise 6setsx30reps (1 minute rest)
Leg Raise & Crunch 6 sets of maximum amount of repetitions (1minute rest)
Weeks 5, 6, & 7 (High Intensity/Heavy Weights Phase)
Monday/Thursday
Modified Compound Superset:
(Rest 90 seconds after the 1st set of exercise1 and then do the first set of exercise 2. Then rest 90 seconds and go back to exercise 1. Continue this pattern until both exercises are done for the prescribed amount of sets. By using this method you are really resting 3 minutes between sets of the same exercise).
Incline Dumbbell Bench Press 3setsx5reps (90 second rest)
One Arm Dumbbell Rows 3setsx5reps(90 second rest)
Modified Compound Superset:
Dumbbell Bench Press 3setsx5reps (90 second rest)
Pullup or Pulldown to Front 3setsx5reps (90 second rest)
Modified Compound Superset:
Bent Over Lateral Raises 3setsx5reps (90 second rest)
Dumbbell Shoulder Press 3setsx5reps (90 second rest)
Modified Compound Superset:
Incline Dumbbell Curls 3setsx5reps (90 second rest)
Overhead Dumbbell Triceps Extensions 3setsx5reps (90 second rest)
Tuesdays/Fridays
Modified Compound Superset:
Dumbbell Lunges 3setsx5reps (90 second rest)
Leg Curls 3setsx5reps (90 second rest)
Squats 3setsx5reps (3 minute rest)
Modified Compound Superset:
Calf Raise 3setsx20reps (90 second rest)
Leg Raise & Crunch 3 sets to failure (maximum amount of reps) (90 second rest)
After you end the 7 week cycle go back to week 1 and start over. Feel free to substitute exercises after going through the first time.
DIET
The strategy for gaining mass will be the following. For five days (weekdays) you take your maintenence amount and add 700 calories to it. During the weekends only take the maintenance amount. This will prevent your body from adjusting to the diet. The minute that your waist measurements goes up by two inches, invert the order (then you do five days of low calories: maintenance-500 and two days of high: maintenance 700) until you lose the extra two inches. That way you gain muscle and keep body fat the same.
My maintenance calorie diet looks like this:
Meal #
Meal 1
(Post Workout Meal)
Banana 1 banana
Skim Milk 8 ounces
Whey Protein 2 scoops
Flaxseed 0il 1 tablespoon
Sub-Totals: 700 calories 74g Carbs 59.3g Protein 20 grams fat
Meal 2
Brown Rice 1/2 cup
Corn 1/2 cup
Chicken Breast 6 ounces
Sub-Totals: 340 calories 38g Carbs 36g Protein 4.5grams fat
Meal 3
Brown Rice 1/2 cup
Green Beans 1/2 cup
Chicken Breast 6 ounces
Sub-Totals: 292calories 25g Carbs 37g Protein 4.5grams fat
Meal 4
Skim Milk 8 ounces
Banana 1 banana
Flaxseed Oil 1 tablespoon
Whey Protein 1 scoop
Sub-Totals: 430calories 43g Carbs 32.3g Protein 15.5grams fat
Meal 5
Brown Rice 1/2 cup
Green Beans1/2 cup
Chicken Breast6 ounces
Sub-Totals: 292calories 25g Carbs 37g Protein 4.5grams fat
Meal 6 (Optional Meal)
Skim Milk 8 ounces
Whey Protein 1 scoop
Sub-Totals: 210 calories 17g Carbs 31g Protein 1.5g Fat
Remember that I only gave you my maintenace schedule to serve as an example of what yours should look like. You need to add or subtract depending on your own metabolism. Experiment and once you know what your maintenace is, follow the guidelines I described above.
Also, drink your body weight multiplied by .66 in ounces of water on a daily basis.
Rest & Recovery
Finally, get 8 hours of sleep every night and no alcohol and no smoking on the weekends (or ever for that matter!)
Well, there you have it: a fool proof way to get massive fast. I hope this strategy keeps you all entertained during the nice and cold winter months.
Take Care and Train Hard!
