The best way to reach a goal is to set intermediate goals. By having a weekly workout game plan you can keep challenging your muscles to grow. Some gym goers make quick progress within the first 2 years but the longer you work out the harder it is to pack the muscle on. The main reason is people don’t have a game plan.

I’m on my Size Program and it was a hard week of 4 working sets of 10 reps. Next week I’ll be adding another 10lbs on my 4 big exercises and going to a 5 sets x 8 reps. Grow Monster Grow! All your other (accessory) lift weight isn’t as important. I just keep challenging my muscles whether explosive or time under tension in nature. I don’t worry about those numbers. All the accessory lifts are to aid my big lifts which are easier to measure.

Front Squat Alternative With Monster Straps

Since I hit all my big lifts several times during the week Saturday ended up being a tune up day. My goal was to hit movements that mimic the main lifts. I pulled out my Monster Straps out because I wanted to perform front squats but I don’t feel comfortable performing standard front squats. I’m bendy but not that bendy. Monster Straps are my front squat solution to target my quadriceps. The straps have loops at each end that slip on the ends of the barbell. Once the straps are looped unto the barbell, the strap is supported over the shoulders and traps. Then you squat. The weight is distributed through the front of the body just like the standard front squat without the uncomfortable hand positions. The strap can be used for multiple exercises including good mornings. Voila.

Workout: Monster Strap Mash Up, Fri 17-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 Front Squats w/ monster straps: 4 x 8 reps (3.0.1.0)

B. BB Good Mornings w/ monster straps: 3 x 8 reps (3.0.1.0)

C. H.S. Chest Press (tension): 4 x 10 reps + drop set (3.0.1.0)

D. Lat Pulldowns (run the stack): 5+ x 8 reps (2.0.1.0)↑

E. Cable (eye level) Face Pulls (to eyes, neck, chest): 4 x 10 reps (3.0.1.0)

F. DB Snatches L/R: 6 x 6 reps↑

G1. DB Alternating Bicep Curls (build up & 3 sets at max): 6+ x 8 reps↑
G2. Tricep Dips: 6+ x 8 reps (3.0.1.0)

Work. Train. Devour.