FREE SHIPPING ON ALL ORDERS OVER $75

The Lean Mass Blueprint – Set your sights…

January 12, 2015

 

 

 

Size, strength and aesthetics—some coaches let you believe they’re mutually exclusive triumvirate that they can’t be trained for simultaneously. You’ve been lied to.

 

With solid planning and creative training techniques, lean mass, size and strength are eight weeks of hard work away.

 

ANTHONY_SEPT_SHOOT_DAY1-8498---EDITED

 

Weeks 1 – 4

 

Lean hypertrophy gains are produced by tactically employing stress via iron. As tacticians, our planning must be novel—we can’t do the same set and rep schemes year round and expect to grow. (What works for strength, doesn’t always work for hypertrophy.) Enter the heavy eccentric.

 

Heavy eccentric loading isn’t the brain child of new millennium training thought, it’s an oft forgotten strength and mass developing relic from training decades past. For most new millennium lifters, however, heavy eccentric loading is unusual—and a four week cycle of emphasized eccentric training produces new hypertrophy gains while building work capacity to increase future training volume. Our introductory four-week training block employs four to six second emphasized eccentrics for all lifts—main and accessory—minus our conventional deadlift sets. Prepare to embrace the DOMS!

 

Four to six second descents through Dante’s inferno of controlled muscular lengthening dramatically increases muscular time under tension in comparison to conventional lifting tempos. This intense, negative-phase exploitation stresses muscles into growth without a drastic increase in set and rep based training volume. It does, however, prepare the body for future hikes in training volume—allowing for more work and the potential for greater size gains.

 

 

ANTHONY_SEPT_SHOOT_DAY1-8064 - edited

 

Weeks 5 – 8

 

During week five, eccentrics vacate to make way for heavy isometrics. As with their eccentric loading predecessor, we’ll apply ISOs to all lifts besides the conventional deadlift—and its variants.

 

Progressing to ISOs from eccentrics maintains the time under tension stimulus we’ve accumulated during weeks one through four while introducing a new, stressful stimulus by asking muscles to maintain a powerful contraction at their end range—building tissue strength that keeps you healthy while gaining the lean mass you want.

 

Stomping the breaks on heavy iron, and maintaining a solid bottom position for three to five seconds, trains tissue resiliency while restructuring muscle tissue for hypertrophy. New size and strength await.

 

 

Cluster Sets

 

Cluster sets span both training blocks, and, in each block, are an extension of the main lift, allowing for more growth-inducing volume with an impactful compound lift. We’ll employ two different cluster strategies and progressively increase their volume throughout the eight-week phase.

 

Conditioning

 

Each phase includes a mid-week conditioning day designed to improve work capacity, promote recovery and reinforce size gains. Weeks one through four employ a high volume training circuit; weeks five through eight, give us a strongman-inspired conditioning day.

 

 

1000x1000_MM_1-12-15

Full program is rolling out, NEXT Monday. Gear up, get ready.

 

USPlabs Lean Mass Blueprint –  Set Your Sights…

Todd Bumgardner, MS, CSCS

2015-01-12 15_43_15-ToddBumgardner.com _ Strong Words

Disclaimer:

The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.





Also in Training

Beach Muscle Shoulder Workout For Bigger Delts

June 06, 2017

Every day is beach season. No matter what time of year it is, the classic V-taper can help you look stronger and leaner and that physique starts with creating cannonball delts. Depending on where you’re reading this, you may not be currently experiencing beautiful 90-degree weather. However, for a moment forget about “beach season” as […]

Continue Reading

Heavy-Duty Bodybuilding Workout for Legs

April 27, 2017

Leg day; most lifters either love it or hate it.   However, the majority of us, no matter how we feel about grueling through rep after rep of squats until the need to find the nearest trash can for quick breakfast disposal, will do it anyway. One might say leg day is, “a necessary evil.” […]

Continue Reading

Modern Protein S’mores Lava Cake
Modern Protein S’mores Lava Cake

March 21, 2017

Although S’mores are usually associated with camping, at USPlabs we’ve decided these treats are too good to reserve to a single season. Marshmallow, chocolate, and graham cracker are made for each other; but, what if you added protein to the equation? We reached out to our one of our top Barbell Club members to create […]

Continue Reading