Bigger Stronger Leaner

How I Finally Got Muscle to Grow - Phase 2

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If you want to stop spinning your wheels and finally build some muscle, and I mean a lot of muscle, you need to use two training methods: heavy strength training to build muscle density and hardness, and hypertrophy methods that focus on rep volume and intensity techniques.

In the first part of this three-phase program, I outlined the exact workouts I use for the Strength phase. Now let's look at the next 10-day phase: Volume.

To get big, not just strong, you need volume in your training in addition to strength and power exercises. There's going to be a lot of exercise variety with any high-volume training program, and variety is good! Every time I've introduced something new to my training that my body isn't used to, it's had a positive effect on muscle growth and strength.

However, variety doesn't mean "cram as many goofy exercises into one training program as you can." You need a strategic plan. You have to apply volume and variety intelligently, in its own phase.

Here's how you do it:

Day 1 – Quads, Hams, Posterior Chain

  Exercise Sets Reps
A Lying Hamstring Curl – After the fifth set, keep doing additional sets until you can't do 10 reps 5 25, 20, 15, 12, 10
B Deadlift 3 12
C Barbell Lunge (wide stance) 3 12-15
D1 Standing Hamstring Curl 3 12-15
D2 Stiff-Leg Deadlift 3 12-15
E Seated Hamstring Curl 2 20
F Leg Extension 4 20, 15, 12, 12
G Wide Stance Leg Press 4 25, 20, 15, 12
H Pendulum Squat/Hack Squat 3 12-15

Day 2 – Chest, Triceps

  Exercise Sets Reps
A Incline Barbell or Dumbbell Press 4 15, 13, 11, 10
B Low Incline Dumbbell Flye 3 12-15
C Flat Dumbbell Press 3 12-15
D Machine Flye 3 12-15
E Hammer Strength Press (Decline) 2 12-15
F Machine Dip 3 12-15
G Cable Straight Bar Pushdown 3 12-15
H Straight Bar Overhead Extension 3 12-15
I Close Grip Bench Push-up 2 failure

Day 3 – OFF

Amit Back

Day 4 – Back, Biceps

  Exercise Sets Reps
A Neutral Chin-Up 4 12-15
B Wide Grip Pulldown 3 12-15
C Low Row, Cable or Hammer 3 12-15
D One-Arm Reverse Pulldown 2 12-15
E High Row Hammer 2 12-15
F Standing EZ Bar Curl – 2 sets close, 2 sets wide 4 12-15
G Preacher Machine Curl 3 12-15
H1 Concentration Dumbbell Hammer Curl 2 12-15
H2 Preacher One-Arm Machine 2 12-15

Day 5 – Shoulders

  Exercise Sets Reps
A Reverse Pec Dec 3 15-20
B Standing Lateral Machine 3 12-15
C Seated Hammer Press 4 15, 12, 11, 10
D Dumbbell Front Raise 3 12-15
E Seated Lateral Machine 2 15-20

Day 6 – OFF

Day 7 – Quads, Hams (Quad emphasis)

  Exercise Sets Reps
A Leg Extension 5 25, 20, 15, 12, 12
B Pendulum Squat/Hack Squat 4 12-15
C Narrow Barbell Lunges (Smith) 4 12-15
D Front Squat 2-3 20-25
E Hamstring Circuit – Pick 3 different hamstring curl machines and perform a circuit. Do 12-15 per exercise. 3 12-15

Day 8 – Arms

  Exercise Sets Reps
A Standing Barbell Curl 3 12-15
B Lying Decline Dumbbell Skullcrusher 3 12-15
C Standing Hammer Curl 3 12-15
D Rope Pushdown 3 12-15
E Hammer Preacher Machine 3 12-15
F Close-grip Decline Bench 3 12-15
G Dumbbell Concentration Curl 2-3 12-15
H Overhead Dumbbell Extension 2-3 12-15

Day 9 & 10 – OFF

Enjoy this second phase... if you can. The volume is crazy, so expect a skin-tearing pump. You can also expect to be thoroughly exhausted after each workout. And if you find yourself dreading the never-ending nature of these workouts, don't think things are going to get any easier. The insanity of Phase 3 is yet to come.

Amit Sapir
Amit Sapir was born in Israel but he was raised on T Nation. He's been a member since T Nation launched in 1998. Amit has gone from knowledge hungry teenager, to soldier, to qualifier for the 2004 Olympic Games in weightlifting, to IFBB pro bodybuilder. That's why we're glad to have him on the Biotest training team. He's the real deal. Follow Amit Sapir on Facebook