That’s right, it can be done, but the relationship between training and rest and recovery is more important than you ever imagined.

Try This 42-Day Program And You’ll Be Amazed.

It is a truism that athletes have varying genetic capabilities. Consequently, there is no point in publishing the "latest secret workout program designed to make you bigger than The Colossus of Rhodes overnight".

We would suggest that the one real secret is that pro bodybuilders have chromosomes that would allow them to take an aerobics class, drop a Winstrol tab or two, train with the iron about as often as the moon appears blue and still build muscle from that. Well gee, guess what -- ninety-nine percent of the population can not follow that protocol.

Well Then, What To Do?

First, you have to avoid over-training, and exploit principles such as specialization and progression.

From our involvement with thousands of athletes at every level, we have developed a miraculous 42-day size-surge workout to increase growth and rest-recovery to cover the wide bellshaped curve of the genetic population.

Because it reduces over-training and increases growth in even the "genetically challenged", this program naturally, also works for the genetically blessed. Remember: the genetically blessed can grow from almost any program, so this is applicable to everyone.

This routine is built around three core training principles:
   1. Specialization
   2. Planned Progression
   3. Rest-Recovery

 It's impossible for the non-steroid athlete to train every bodypart maximally in terms of volume and intensity.

For this reason specialization becomes essential. We've focused on leg development in this program since we find that it is the #1 underdeveloped area in most trainees.

'Planned Progression', while promoting rest-recovery, is another basic premise essential to this program. Progression doesn't "just happen": You have to strategically map it out.

Realistic progression is a key factor that most natural trainees miss because they try to progress too fast, or at an unrealistic pace. Trying to progress too fast will cause you to fail. Instead, you have to become goal-oriented in your progression. Every day you go into the gym, set a small goal for yourself even if it is just one extra rep on a particular set. By performing and achieving the goal in your mind before you physically encounter the weight will prepare you and your body for constant success.

Rest-Recovery (and free radical suppression), can be promoted by using cycle training, planning rest days around the varying stress levels imposed upon your Neuromuscular and adrenal systems.

Remember that while you may over-train a single muscle like your biceps, you can also over-train your entire neuromuscular system. This is why we suggest two rest days following heavy leg training - because exercises like squats tax your entire body. Recovery and recuperation within the workouts is also promoted by doing a push/pull style of training on the major upper-body training days. This facilitates blood flow to opposing muscle groups and prevents premature lactic acid buildups and fatigue in one muscle group and also has a spinal core mediated basis for recovery.

THE WORKOUT:

For the training, we are basing our loads on a person who can bench 225 x 5 reps or about 260-lbs. for one repetition. It also assumes there is no STEROID usage.

Day One: Chest / Back
Day Two: Legs (Light)
Day Three: Shoulders / Biceps and Triceps.
Day Four: Rest
Day Five: Legs (Heavy)
Day 6: Rest
Day 7: Rest

DAY ONE:
Chest and Back

Push Pull Series #1
Bench Press / Bent Row or Seated Cable Row. You will do one set of bench presses, rest 60-90 seconds and then do your set of rows. Follow that for all five sets. For example:

Set #1 benches, warm-up:
135 x 10 reps.

Set #1 seated rows, warm-up:
7-9 reps.

Set #2 benches: warm-up:
185 x 3 reps

Set #2 seated rows, warm-up:
7-9 reps.

Set #3 benches:
10 - 12 reps - 185-lbs.
Do max reps. If you get 12 reps, then increase by 5 percent
(10 pounds) the next workout.

Set #3 seated rows:
7-9 reps to failure.
 
Sets #4 & 5: benches:
 5 - 7 reps to failure - 215-lbs. on both sets.
When you get 7 reps on both sets add 10 pounds.

Sets #4 & 5 seated rows:
7-9 reps to failure.

Push / Pull Series #2:
(Same procedure as 1st group - alternate
1 set pressing with a set of pulling).

Incline Press (BB or DB) your choice / Pulldown:
 
3 Sets 6 - 10 reps to failure when you can get 10 reps on
all 3 sets increase weight by 5 pounds DB or 10 lbs. BB)
 
Pulldowns:
3 sets 8 - 12 reps
 
Push/Pull Series #3:
Dumbbell Press / Chins.

1st Set:
20 - 25 reps to failure.

2nd Set:
12 - 15 reps to failure

Chins: 2 sets to failure (if you can do less 6 reps per set of chins,
add additional sets so that total reps
performed over all sets is at least 12)

DAY TWO:
(Light Legs)

Compound Sets - (2 sets within same muscle group). We find very few trainees spend enough time on their legs. The addition of this short workout can make a large difference in your development.

Grouping 1:
6 sets 12 reps each: Front Squat or smith machine squat compounded with Hack Squats Keep constant tension on the quads by descending below parallel and coming up just ¾ of the way (non lockout.)

Try for 12 reps per set. When you reach 12 reps on all 6 sets add 20% to the weight. Rest just 60 seconds after the completion of each superset - take no more than 18 minutes to complete all 6 supersets.

Grouping 2:
Leg curls compounded with straight leg deadlifts. 3 sets 10 reps each - constant weight (You may add a couple straight sets for your calves at the end).
DAY THREE:
(Shoulders, biceps and triceps)

Push / Pull Series #1:
Shoulder presses (seated or standing). Warm-up set: then:
3 sets 5 - 7 reps

Heavy barbell curls, warm-up set, then: 3 sets 5 - 7 reps.

Triceps pushdown:
3 sets 6 - 10 reps to failure.

On the above push-pull series, you alternate exercises:

1st set of shoulder presses, with 60 - 90 second rest. Then 1st set barbell curls.
Rest.
Then 1st set of triceps pushdowns.
Rest 60 - 90 and repeat series

Push / Pull Series #2
3-Way dumbbell raises, 3 sets.

Do bent over laterals:
1x 5 Reps

Front raises:
5 reps.

Lateral raises:
last 5 reps.

3-Way dumbbell curls, 3 sets.
Do 5 reps top half, 5 reps bottom half and
final 5 reps are full reps!

3-Way triceps presses:
3 sets. Do 5 reps skull crushers to forehead, next 5 reps bring bar behind head and final 5 reps is a full pullover and press

DAY FOUR: REST.

DAY FIVE:
Heavy Legs

(You use planned progression and your weights are based on
225 x 10 reps normal work out poundage).

Squat - straight sets (lots of rest)

Set #1: warm-up
X 10 easy reps - 135

Set #2: warm-up
X 5 Reps - 185

Set warm-up
X 3 Reps - 205.

Work Set #1:
Use your normal 12 - 15 rep weight
(in this case 205-lbs.) and
do 15 - 25 reps.

Rest 5 minutes

Work Set #2:
Add 20-lbs. (225) and try to get 10 - 20 reps.

Rest 5 minutes

Work Set #3:
 
Use the same weight as work set one (205) and go for max reps

Note: Add weight when you make 25 reps on your first work set or
20 reps on the 2nd work set, but the 3rd work set is
always the same weight as 1st. Try to add at least 1 rep to each
work set above each workout.

Push/Pull Series to finish:
Leg presses:
3 x 8 - 12 reps

Leg curls:
3 x 8 - 12 reps

NUTRITION/SPECIAL SUPPLEMENTS FOR MASS!

   Aim for at least 1.5 times your body weight in grams of protein every day. To start you'll need at least 3 regular meals based around whole food protein sources such as steak, eggs, lean ground beef, turkey, chicken, cottage cheese and low fat fish.

   Most people just can not eat 5-7 whole food meals every day. Instead of trying to choke down one can of tuna after the other all day long, protein drinks and bars make getting your protein quota easier.

   You need an intelligent blend of highoctane proteins for growth and support. We do strongly believe that Beverly Ultra Size is the best in quality, convenience, taste and thus results. Ultra Size is best as a rich and creamy drink with skim milk for even more protein. You can also make Ultra Size pudding, Ultra Size Frozen Treats, Ultra Size crepes and more.

   No matter how you use Ultra Size it provides extra nutritional support and superior source high nitrogen to grow muscle.

   Another very important support tool in your program is Ultra 40 - almost a perfect bodybuilding food. This will not only supply a surplus of amino acids and a premium grade beef protein, but Ultra 40 is laced with micronutrients that provide the groundwork within your metabolism for big growth. This will give you the constant influx of nutrients you need to recover and facilitate growth, 24-7!

   For advanced trainees, "Forget what the experts say"… you can grow while you train. We've all heard the phrase "you don't grow in the gym". There are both truths and fallacies to this statement.

   Your efforts in the gym stimulate the growth and recovery that takes place outside of the gym. Mass Amino provides a top grade fuel source of BCAAs for your muscles to feed on while you are training. In addition to fueling growth, an adequate supply of BCAAs in the bloodstream stimulates the utilization of fat stores, and increases levels of growth-producing hormones such as testosterone, insulin and growth hormone. Mass Amino BCAA's during training can increase all three anabolic hormonal environments far past what training alone can provide.

   Finally we also feel that creatine monohydrate and extra glutamine will help most people gain mass, especially naturals.

How Long?

    42 days.

   Now, If after 42 days, you are still able to meet your planned progression goals go another two weeks. Be sure you pay close attention to your nutrition. Take your supplements regularly. Plan each training session in advance. We guarantee you'll build more muscle in the next 6 weeks than you have in the past 6 months!