Program Description

The main purpose of this program is to guide you through 3 intense workouts, all of which can be performed with only an adjustable bench and adjustable dumbbells. The goal here is to gain muscle and if you follow the program, that’s exactly what you’ll do – but more on that later. The workouts employ agonist/antagonist supersets that will mimimize what’s known as “neural inhibition”, which will in turn increase your overall strength and stimulate muscle growth.

The program spans over a 6 week period and it’s not overly time consuming as it only requires that you perform 3 workouts per week. However, the workouts are pretty intense and if you’re up for the challenge, then it’s best that you follow it strictly and even time your rest intervals.

Demonstrated Results

Working with free weights is the absolute best way to stack on lean muscle mass and given the fact that this program is done entirely with dumbbells, the chances of attaining your desired results are pretty good. Of course, there’s more to stacking on muscle mass than your workout program alone. In addition to the workouts, you’ll also need to follow a proper nutrition and supplementation regimen.

If you do everything right; meaning you follow the workouts, time your rest intervals, push yourself, and eat right, you can expect to stack on about 3-6 pounds of muscle from this 6 week program. So really, what are you waiting for? Get access, print it off and get to it. You’ll be glad you did once you start seeing the results.

Program Description

Spanning over an 18 week period, and broken down into 3 different phases, this program is designed for those who only have a limited amount of equipment to work with. To perform this program, all you need is a set of adjustable free weights, an adjustable bench, an easy curl bar and a medicine ball – all things that are affordable and don’t take up much space at all.

As mentioned, this program is comprised of three 6 week cycles and each of these cycles picks up from where the last one left off. The intensity gradually increases as does the frequency of the workouts. During the first cycle, you’ll be performing 3 workouts per week. During the second cycle, you’ll be up to 4 workouts per week and during the final cycle (from weeks 12-18), you’ll be performing 6 workouts per week with each body part being trained twice per week for optimal results. And speaking of results, here’s what you can expect..

Demonstrated Results

If you follow this program from start to finish (without skipping any of the workouts), you can expect some serious gains from it. Of course, muscle growth is dependant on a lot of factors and you obviously have to be following a proper nutrition plan in order to see optimal results. If you’re following the workouts AND you’re eating right, you can expect to gain around 10-15 pounds of solid muscle with this program. So give it a try, take it seriously and if you do, you’ll certainly be glad you made the effort.

Description

Spanning over a 40 day period, this program was designed to deliver improvements in both strength and size. It accomplishes these goals through the utilization of some of the most effective training methods such as drop sets, iso-dynamics and timed T.U.T. The loading and training volume gradually progress from cycle to cycle. The strength and hypertrophy (size) phases are separated and there are enough rest days to recuperate and prevent overtraining. There are 4 training cycles, each lasting 10 days. Each cycle picks up from where the last left off and the loading parameters are periodized to ensure constant progress.

Demonstrated Results

This program is as good as it gets when it comes to delivering results. There’s not many programs out there that rival this one. If you stick it, as it don’t miss any of the workouts, perform all the sets, use the appropriate loads and monitor your rest intervals, you can some pretty impressive strength improvements as well as gains in lean mass. It’s tricky to predict an exact amount of mass gain simply because there are many other factors beyond just a workout that influence your gains. Nutrition is one of these factors. However, providing your nutrition is in check and you’re consuming enough calories in relation to your metabolism, you can expect to put on approx. 4-7lbs of lean mass throughout the 40 days. In many cases, our test subjects gained even more. The best thing to do is get started and experience the program for yourself.