The 4 Day Superset Split Workout. If you want results you have to work for them. However, you probably already knew that being a loyal Muscle & Strength reader.
But obtaining an awesome physique shouldn’t cost you hours of your time a day and it shouldn’t take years to obtain. In short, that type of time commitment just isn’t fair! Especially since you’ve got school, work, and life taking up so much of your time. Cutting down on time spent in the gym is exactly what the Fast Mass program does best.
It’s one of my favorite programs to do when I want to get in, get the work done, get out, and enjoy the benefits of my fitness lifestyle. So, if you’re ready to start getting in pump- inducing and effective workouts in under 3. The Fast Mass program is perfect for anyone whose looking for maximum results in minimal time. Lets face it, we are all busy. This program allows you to commit just 2 hrs to the gym on a 4 day split with 3. I’ll touch more on this in a bit, but for now just know that a superset combines two sets of exercises (that use opposing muscle groups) into one elongated set by performing them one after another without rest.
Related: Dumb. Bar Workout - Gains With Dumbbell & Barbell Supersets. By utilizing the superset technique, we can do more work in a shorter amount of time. It also allows us to target multiple muscle groups within one weight lifting session at a high enough tempo to involve the cardio- respiratory system. In another effort to make sure you get the best bang for your buck with this workout program, we hit each muscle group twice a week with a hypertrophy rep range so that you will gain quality lean muscle mass. Before I move into describing the workout and providing the workout tables, I want to touch on the topic of what makes a superset a superset.
However, that’s not exactly the case. True supersets involve opposing muscle groups, while compound sets involve the same muscle group. This workout is predominately made up of supersets. However, a compound set or two may have made its way into the program to ensure enough recovery time was given to each muscle group.
Often the only time I have to get a lift in is over an extended lunch break. Supersets are perfect for shocking and stimulating the muscle. I consistently implement the superset strategies found in the fast mass program throughout the year. Otherwise, they can be effective if you really want to keep a muscle under an insane amount of stress, but with the excessive time under tension, you’re bound to experience a breakdown in proper form on the second exercise performed.
However, with traditional supersets, you wont experience that as much as they use opposing muscle groups such as your back and chest. The only issue you may run into is a lack of cardiovascular conditioning, which building upon by using this workout will only help you with your long- term goals. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. After you finish your superset, you’ll want to take a rest period of between 4. For the larger, more complex lifts such as the squat, bench, and dumbbell press, I like to rest for the complete 9. As the workout progresses, you’ll be able to shorten that rest time closer to the 4.
All the lifts are also programed so that if you work out in a commercial gym, you wont have to hog a whole lot of equipment. Nothing is as disheartening as going to perform the second part of your superset only to see another lifter run off with the equipment you needed for the first part. Day 1 of the program is a legs and shoulder workout (minus pressing). You will need to bring over a pair of dumbbells to the squat rack to perform lateral raises in a squat/lateral raise superset.
After your first superset, you’ll move into dumbbell Romanian deadlifts paired with bent over rear delt raises. Although bodybuilding is a large component of mens physique, I prefer to train in more of an athletic/functional manner, Supersetting feels like a continuous battle. The Weights, minimal rest, start to finish. Some gyms have a machine that has them both. If yours does, that's great.
Ectomorph Weightlifting – Why Skinny Guys Need to Lift a Little Differently. Written by Shane Duquette on March 6, 2013. The 3 Body Types Explained: Ectomorph, Mesomorph, and Endomorph So you want to know what the three body types are and how you can find out which one applies to you. The Brad Pitt Fight Club Workout is one of the most popular workouts of all time. This is due to the results that lean muscle sculpting can deliver.
If not you can either superset on separate machines or perform one and then the other if you don’t have the opportunity to superset them for whatever reason (i. You’ll start off on a bench doing dumbbell bench press and dumbbell pullovers to work the chest and lats. Once completed, move the bench up to a 3. Finally, get a great arm pump by performing EZ bar curls with skullcrushers as a superset.
Day 4 is your second leg day of the week. Kick things off with goblet squats paired with goblet lunges in a great leg compound set. Then move over to the machines to hit the quads and hamstrings with another leg extension and leg curl superset. For your second compound set, hit some calf work with seated calf raises and standing calf raises. For standing calf raises, these can be completed either with a machine, with weight, or with bodyweight depending on the gym flow during your workouts. Related: 5 Day Superset & Timed Set Muscle Building Workout. Day 5, and the final day of the lifting week, features a whole upper body day.
Next head over to the cables for a lat pulldown paired with one of the greatest bodyweight exercises of all time, the pushup. End your workout and go into the weekend with a killer arm pump by performing alternating dumbbell hammer curls and overhead tricep extensions. On the off days, you’ll want to walk for 2. Active recovery sessions are great for loosing up your tight muscles, and increase blood flow so that you can pump nutrients into your muscles to help them repair.
I prefer walking, but I also live in an area where it doesn’t get cold very often. Do whatever light cardio works best for you.
You may also want to include some additional core workouts on your off days. Although, you certainly don’t have to. The amount of work done during you workouts should be plenty to shred fat and work the stabilizing muscles of your core.
Nutritional Requirements Including Sample Diet! Are you fed up with winter after winter of bulking, only to look in the mirror as the spring months approach, to find the same skinny body you started with at the beginning of your 'bulk'? If the answer is yes then this article may be able to help! As I hear you gasp at the thought you won't be skinny forever, try to compose yourself for what I am about to tell you, for it is not complex. The fundamentals behind gaining weight are simple. Eat more calories than your body burns off.
Nothing new there then. But for us ectomorphs who already seem to be eating the world three times over, this can be tricky. If you don't regularly supply your body with more calories than we need, it simply will not grow.
Think of your body as a house being built from bricks. Your food is the bricks you need to build the house, your body. If you don't provide your body with the building blocks it needs, i. Try building a house with no bricks!
Yeah right! Now that we have discovered we need to eat, eat and eat some more, we cannot however, drive straight down to KFC and order 6 family buckets. No my friends, if only life was that simple. We need to eat the right amount of macro- nutrients for the body to turn them into bulging Arnold sized muscles.. Not for an ectomorph!
Carbohydrates are your best friend. You need to realise however, that not all carbohydrates are created equally. Carbohydrates come under two main headings, fast and slow releasing carbohydrates. Fast acting carbs, such as white rice, white bread, sweets, sugar, dextrose, etc. Once you ingest these fast carbs your liver secretes a hormone called insulin.
This spike in insulin is produced by your body for glucose metabolism. Put simply, it had to use these carbohydrates. If you're at rest and you have ingested glucose not needed by your body, it is stored as fat. However, taken at the right time, directly after your workout in liquid form, the insulin spike can fuel your muscles into accelerated anabolic recovery phase. This is good. As ectomorphs, building muscle is hard. We need to use every opportunity to create muscle and enhance recovery, so we may train again quicker.
Complex carbohydrates on the other hand, are harder for the body to breakdown. They give us a slower release of glucose when broken down and don't spike insulin. This slow release of carbohydrates is good for building muscle, as we are constantly supplying the body with the building blocks it needs, to stay in a muscle building, or anabolic stage. Unlike most of the world who seem to be running away from carbohydrates, you will need to consume large quantities in order to meet your required calorie intake. Remember, you are trying to bulk. You need to eat eat eat. And when you're finished, eat some more.
Stick to complex carbs such as brown rice, brown pasta, wholemeal bagels, yams and sweet potatoes. Your exact intake of carbs will depend on your bodyweight but as a rule of thumb, take your bodyweight and eat between 2 and 2. Remember that carbohydrates contain 4 calories per gram. Also, to keep your body guessing add in a day of super high carbohydrates just to trick your body so it doesn't get used to the amount of food you are ingesting. Tricking the body will keep it growing. Protein. Protein is quite simply your most important macro- nutrient. Protein is the building block for the body.
It is very important for bodybuilders who are looking to add lean mass. You will need to stick to lean sources of protein if you want to create lean muscle. Sure you can eat that whole sirloin steak, including the 1. Stick to lean protein sources. Turkey, chicken, fish, lean steak and mince, eggs and of course, protein shakes. Aim to cram down around 1.
Fats. Fats are often overlooked for ectomorphs and I had even fallen victim to the 'all fat is bad' trend before I learned the truth. Fats play a very important role in the body. They lubricate cells within the body, keep skin and hair soft and supple but most important for ectomorphs, they regulate testosterone levels! Without testosterone you might as well pack up and go home. No muscle bound freak ever built muscle without testosterone. Now that we know why they are important, what is the best way to go about getting them?
Whoa, steady there don't rush for the nearest bottle of oil. Know first that fats like carbohydrates are not created equal. Food high in saturated fat needs to be avoided at all costs as they clog arteries, increase cholesterol and increase your risk of heart related problems. The fats you are looking for are high in omega 3,omega 6, and omega 9. Excellent examples are oily fish, avocados, flaxseed oil, nuts or eggs. A mixture of all of these would be the best way to go about it. To our bulking advantage, fats have 9 calories per 1g.
Excellent for us ectomorphs, more penny for you buck! It is also important to eat lots of fresh fruit and veg. In the UK the government recommends we eat 5 portions of fresh fruit or vegetables a day. Seeing as you will be eating more than the standard portion of 3 meals a day, I would recommend you try to double that. Fruits and vegetables are essentially carbohydrates so add them to your total.
They also provide anti- oxidants to keep you fit and healthy. The Diet. Now I have outlined the macronutrients you need I feel that following a diet composed of 5. This may look odd but remember, you are a ectomorph your nutritional requirements are not the same as the average bodybuilder. In order to determine exactly how many calories you need, you can also try to take your weight in lbs and multiply it by 1.
For example, a 1. X 1. 7 = 2. 95. 8 calories per day for a bulk. Broken down roughly into 3. Carbohydrates, 2. Protein and 6. 7g of Fat.
These figures will depends on you activity level during the day but they can be used as a starting point. If after a week you have gained no weight, increase your calories by 6. Here is a sample diet including some supplements. The supplements are exactly that, items which supplement your diet. Remember, you need to eat to grow big. Used effectively they can help but by no means are they the be all and end all of gaining muscle.
Meal 1. 1. . 1 serving. Meal 2. 4- 6. . 1. Meal 3. 1 serving. Large portion. . 1. Meal 4. 1 large. . Pre- workout. 2. 0 g.
Post- workout. 2. Meal 6. 1 serving. Large portion. . 1. Before Bed. 1 serving. This diet is just a sample of what has worked best for me. Feel free to change any of the meals round to meet your own macronutrient profiles. Make sure however, your post and pre- workout supplements remain the same.
I recommend you write down everything you eat. This can be difficult at first especially finding the calories in a large potato or a portion of rice but Bodybuilding. This method gives you a base from which you can add and remove calories from your diet, based on your needs. Conclusion. And there you have it! Basic nutrition for a successful off season Ectomorph bulk!