Start training like a champ and get those massive gains. Basic lifts should be part of your workout program to pack on muscle and size. The major lifts include Shoulder Press, Squats, Deadlifts, and Bench Press. The key is constant progression.

Unfortunately, most people plateau because they go through the motions but don’t challenge themselves. The challenge can come in the form of adding an extra 5lbs each week, getting that extra rep etc. The key is to constantly trying to challenge yourself, even if they are small gains. There is no such thing as maintenance. There is only a battle between progression and regression.

Workout: Old School Big Basics, Tues 7-July-2015

Workout Technique:

• sets x reps; dumbbells (DB); barbells (BB) .
• Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default .
• (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set .
• Build up to work sets
• Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A. BB Shoulder Press (12 rep max): 3 x 10 reps

B. BB Deadlifts (12 rep max): 3 x 10 reps

C. BB Bench Press (12 rep max): 3 x 10 reps

D. BB Squats (12 rep max): 3 x 10 reps

E. Lat Pulldowns (dirty 30s): 4 x 10³ reps

F. Cable Lat Rows – seated (dirty 30s): 4 x 10³ reps

G1. Cable (low) Bicep Curls w/ bar (dirty 30s): 4 x 10³ reps
G2. Cable 3-way Tricep Extension superset (elbows out, elbows in, overhead): 4 x 10³ reps

Work. Train. Devour.