Most kids fantasize of being a superhero when they grow up. Maybe it’s the lean physiques, or maybe it’s the fantasy of being able to perform amazing feats few will get the chance to do. Well what if told you I tracked down someone who could give you superhero workout tips?
I had to track down Trey Armstrong, a real superhero, deep in his secret hideout in order to find out how superheroes do it to get in crazy shape with so little time… Trey was able to reveal his best secrets exclusively for us and revealed what it really takes in this awesome muscle building lesson.
Hey what’s going on?
Trey “3” Armstrong here. Before I start off with my little rant and muscle-building lesson, I just wanted to give you a quick introduction…
So who am I? Well, I’m a muscle-building superhero of sorts. It’s a long story, which you can find over at 3StepMuscleBuilding.com, but let’s just say I’ve been in the industry a long time and it’s not pretty.
Because of a shocking and horrific accident, I’ve been forced into seclusion. However, I’ve realized my main purpose is to now spread the truth about the evils of the muscle and fiction magazines and how they’ve been lying through their teeth all of these years on how to get big, ripped, and powerful.
And that’s what this article is all about.
You see, there is no need to follow the routines of “pros” in the magazines. Do you really think that just because Mr. Juicehead does 20 sets for chest, that you need to do 20 sets for chest? Hell no. Unless you’re taking illegal steroids, training like a drugged-up bodybuilder will lead to over training and injury.
Good news is that there are numerous ways to train for size and strength, while at the same time jacking up your metabolic rate and increasing insulin sensitivity.
My favorite way is the combination of short, intense workouts utilizing big, multi-joint compound exercises and lifting with an explosive repetition speed. Now before you go ranting off saying that you need a certain amount of time under tension for hypertrophy I’m going to say this…
YES! I do know this. However, there are many ways to skin a cat! (sorry cat lovers)
Do you want to be slow and muscular?
Or do you want to be powerful and muscular?
My guess is you would choose the second option.
“So what’s your secret program Trey?”
Hah, well it’s not so much a secret routine but just really shocking your body in the appropriate fashion and following a template workout.
For example, one of the easiest ways to get bigger and stronger at a fast rate while not spending hours in the gym is by following a conjugate system of periodization.
This type of periodization was made famous by Eastern Bloc countries in the 70’s and 80’s. Well, actually they were made famous when the texts were translated into English and the top strength coaches started to adopt this way of training over the classic Western style of periodization.
The easiest way I can explain this that in the Eastern periodization model, or what’s commonly referred to as “Linear Periodization,” over the course of a number of weeks or workouts, you focus on one type of training variable.
For example, for 4 weeks you can focus on performing the lifts in a hypertrophy rep range, then the next 4 weeks focus on a strength phase lifting, then explosive for 4 weeks and power.
Now, this periodization model does work; however, once you switch over to the next phase, most of the time you lose what you gained in the previous model.
Now with the conjugate system of training or what’s commonly referred to as “Non-Linear Periodization,” you train multiple strength qualities throughout the week. So you’ll be training in the 3-5 rep zone, 5-8 rep zone, 10-12, 12-15 etc…
Of course this is dependent on your goal.
But the cool thing with this way of training is that you can train each muscle group or movement, whichever way you want to go by… much more often.
So literally, you can hit the entire body six times a week if you want too.
Now don’t get me wrong here. You do need to work up to this level of training volume, but it can be done and you DON’T NEED TO BE a genetic freak like my buddy Sam points out right on his home page. Yes, athletes are genetic freaks, but truthfully, and this is backed up by Charles Poliquin, a lot of athletes are in poor shape. They just get by because they are freaks.
In fact, you can even train twice per day as long as you switch up the training variables.
Okay so I know what you’re saying right about now…
“Hey Superhero Muscle-Building Dude, I don’t care about all of these weird and big-sounding names. Just give me a workout so I can transform form skinny to superhero like you.”
Well, here you go.
Now understand this is just a template. It’s simple in nature but brutally effective AND is probably the opposite of what you’ve been doing all this time. Follow this routine for the next 4 weeks. Make sure to write down all of your reps, sets, and weight used for each exercise.
On week 1, do the program as prescribed.
On week 2 increase the weight by 2.5-10 pounds on Monday. On Wednesday, add 1 set to each exercise. On Friday keep as is…
On week 3, increase the weight by 2.5-10 pounds on Monday. On Wednesday, add 1 set to each exercise. On Friday keep as is…
On week 4, increase the weight by 2.5-10 pounds on Monday. On Wednesday, add 1 set to each exercise. On Friday keep as is…
On week 5, de-load and allow the over-compensation effect to take place. Feel free to do a little light work with some exercises. Nothing at all close to failure. Allow your body to over-compensate because you’ve been ramping up the volume and intensity the past week. On week 6 when you come back, you’ll notice you’re a lot stronger, more vascular and bigger. This is something a lot of athletes do, which they call “peaking.”
Use 80% of your 1-RM. (RM means repetition max. So if you can bench 100 pounds for 1 rep max, 80% or your 1RM on the bench is 80 pounds. Make sense?) Lift explosively as possible.
Front Squats: 10×3 [SETS X REPS]
Weighted Neutral-Grip Pull-Ups: 10×3
Push Presses: 10×3
Use 70% of your 1-RM. Lift explosively as possible.
Trap-Bar Dead Lifts: 4×8
Incline Barbell Presses: 4×8
Dumbbell Rows: 4×8
Weighted Dips: 4×8
Barbell Curls: 4×8
Use 60-65% of your 1-RM. Lift explosively as possible.
Back Squats: 3×15
Weighted Back Extensions: 3×15
Neutral Grip Dumbbell Flat Press: 3×15
Bent Over Seated Dumbbell Rows: 3×15
Lying E-Z Bar Skull Crushers: 3 x12
Alternating Hammer Curls: 3×12
About the Author:
As the world’s top muscle-building superhero, Trey “3” Armstrong helps guys transform form scrawny to superhero in just 12 weeks with his trademarked 3-Step Muscle Building System. For his exact muscle-building blueprint that will help you build a bigger chest, massive arms, a wide back, and powerful legs, visit www.3StepMuscleBuilding.com.