We all agree on one thing. The hardest task in bodybuilding, (especially for naturals who have no dosage to increase or no new miracle drug to turn to) is having reached a plateau in training, how to increase strength and lean mass without gaining any body fat. I as a historian, studying training formats, styles and cycles, observing and cataloging the effects thereof. I know that you can continue to move off plateaus in progress, remaining drug free. Many bodybuilders have found ways to do it and I have the proof that in my research. ----- In fact, here are 4 effective, powerful and different training phases (accompanied by suggestions for growth and hardening nutrition from Beverly Nutrition) to implement over 70 days.
Follow this 70-day plan exactly and you will be guaranteed a more powerful, bigger, and harder physique. Recent history had proven as much. Our more or less “stagnant subjects” have gained an average of 7 lbs. on this “70 day cycle, and at least two as much as 12-lbs. That is damn good, (excuse my English) drug-free.
Plan to Grow
Inspirational guru Napoleon Hill states that you can increase your results by 1 Billion % by actually writing your goals down!
Josh Burdick keeps a journal to track progress. Wondering aimlessly in the gym is a certain recipe for failure. THE 70 DAY TRAINING CYCLES:
- Day 1-30 -– The Poliquin 4% solution (used only on the major exercises)
- Day 31-40 – A “hardening-up” program with 6 – 9 reps on major exercises
- Day 41-60 -- 5 sets of 5 reps for power/mass
- Day 61-70 – Repeat 31-40 for a hardening program (6-9 reps on major exercises)
Note: Before going into the program, a word on measuring progress: You can’t guess on measuring changes in lean mass. Undergo a body composition test by the same qualified professional every 2 weeks. This allows you to have a calculated measure of lean body mass and fat pounds in relation to bodyweight. Or, another option is simpler. Record your bodyweight first thing in the morning after a trip to the bathroom, as this will give you the most consistent reading. Concomitantly, take measures of your flexed biceps and your waist (that’s right, with abdominals flexed). If your biceps are 15″ and your waist is 30″, that is a 1:2 ratio. The ratio must not get worse. If the numbers are getting further apart (1:2.2) you’re getting fatter. If they get closer (1:1.8), you are building muscle! Do this one every other week. Add muscle -- lose fat!
Perform this measure once per week.
First --- How to Use The Charles Poliquin 4% Solution!
You will be doing 4-5 sets. Here is how it works: start with your best 7-rep weight for your 1st workout. Try to get 4-5 sets of 7 reps with this weight. If you can’t make all 7 that’s fine, if any set drops below 5 reps your initial weight is too heavy. The next workout for that body part, increase the starting weight by about 4% and go for 6 reps. The third workout, increase the weight again by 4% again and shoot for 5 reps per set. That is one Full Cycle (over 15 days)
After the first full cycle 15 days, when you come around to the body part again, use the weight you used in workout 2 of cycle 1 and try for 7 reps. (You should have averaged 6 reps during the previous cycle with this weight.) In your actual workouts, rest 3 – 4 minutes between sets (or alternate with an antagonistic (push-pull) and use all basic exercises.
- Here’s an example for the bench press with a 7-rep max of 225
- Cycle 1: 15 days
- Warm-up, then 4-5 sets of 5 - 7 reps with 225.
- Next time you train that body part: Warm-up, then 4-5 sets of 4 – 6 reps with 235.
- Next time you train that body part: Warm-up, then 4-5 sets of 3 – 5 reps with 245.
- Cycle 2: Next 15 days
- Warm-up, then 4-5 sets of 5 - 7 reps with 235. (225 to 235 is about a 4% increase).
- Next time you train that body part: Warm-up, then 4-5 sets of 4 – 6 reps with 245.
- Next time you train that body part: Warm-up, then 4-5 sets of 3-5 reps with 250 – 255.
1) DAY 1- 30.
Use the 4% Solution on your main exercises only (*). On the other exercises, use varying reps, but if you get more reps than listed, always increase your weights next time.
Day 1: *Bench Presses: 4-5 sets x 5 – 7 reps (use the 4% solution). Dumbbell Flyes: 3-5 sets x 7 – 9 reps. Bent-Arm Pullovers: 3 sets x 7 – 9 reps. *Deadlifts: 4-5 sets x 5-7 reps (use 4% solution). Bent-Over Rows: 4-5 sets x 5 – 7 reps. Pulldowns: 3 sets x 7 – 9 reps. Day 2: *Squats: 4-5 sets x 5 – 7 reps (use the 4% solution) Leg Extensions: 3 sets x 8 - 10 reps. Leg Curls: 3-5 sets x 7 – 9 reps. Crunches/Leg Raise: 3 sets x 20 reps each Donkey Calf Raise: 4-5 sets x 12 reps (or super set with seated calf raises 4-5 x 12). Day 3: Rest Day: 4: *Standing Barbell Presses: 4-5 sets x 5 – 7 reps (use 4% solution). Now, for variety we’re going to do an alternating tri-set: Alternate Dumbbell Presses: 4-5 sets x 5 – 7 reps. *Alternate Dumbbell Curls: 4-5 sets x 5 – 7 reps. (use 4% solution). *Close-Grip Bench Presses: 4 sets x 5 – 7 reps. (use 4% solution). Superset: Reverse Curls: 3 sets x 5 – 7 reps. Triceps Pushdowns: 3 sets x 7 – 9 reps.
Day 5: Rest
2). DAYS 31 – 40.
This is a short “Hardening Phase” using 6-9 reps on the major exercises and resting about 2 minutes between sets.
Day 1: Bench Presses: 4 sets x 6 – 9 reps (increase weight if you hit 9 reps on ALL 4 sets). Flyes: 4 sets x 8 - 10 reps Bent-Arm Pullovers: 3 sets x 10 – 12 reps Bent Row: 5 sets x 6 – 9 reps. Pulldowns: 4 x 8 sets x 10 reps Day 2: Squats: 4 sets x 6 – 9 reps. Leg Presses: 3 sets x 14 – 16 reps Leg Extension: 3 sets x 10 – 12 reps. Leg Curls: 3 sets x 10 - 12 reps. Crunches/Leg Raises: 4 sets x 25 reps each. Standing Calf Raises: 5 sets x 20 reps. Seated Calf Raise: 3 sets x 15 reps. Day 3: Rest Day: 4: Seated Press Behind Neck: 4 sets x 6 – 9 reps. Dumbbell Laterals: 3 sets x 10-12 reps Bent-over Raises: 3 sets x 10 – 12 reps Barbell Curls: 4 sets x 6 – 9 reps. Preacher or Incline DB Curls: 4 sets x 8 – 10 reps. Close-Grip Bench Presses: 4 sets x 7 – 9 reps. Triceps Pushdowns: 4 sets x 10 – 12 reps. Day 5: Rest
2) DAYS 41 – 60.
Repeat the first 30-day workouts, but use 5 sets of 5 reps ONLY in place of 4% solution on the major exercises.
You can use the same sets and reps on the rest of the exercises as you did on the first 30-day workouts. Note: always add weight when you make all sets at the highest reps. called for. The 5 x 5 Training Method: Use the exact same workout as you did in No. 1 above (the first 30 days). This is a bulk and mass gaining rep scheme. In the same exercises in No. 1, where you used the 4% solution, use weights that you were able to get for 5 reps during those last training cycles. Try for 5 sets of 5 reps with this poundage. Now, you may not get all 5 sets for the desired 5 reps at first. But, whenever you get 5 reps for all 5 sets with a particular poundage, increase the weight the next workout by 5 pounds.
4) DAYS 61 – 70.
Repeat the 31 – 40 day hardening program (6-9 reps on majors).
NUTRITIONThese nutritional suggestions are geared for the average non-steroid male bodybuilder with the goal to gain 7 lbs. of lean muscle over the 70-day training cycle. Beverly is providing several eating options that can be either regular food or supplement shakes.MEALS
Meal #1 (Shake Option): 12-oz water, 2 scoops Muscle Provider, 2 whole Eggs, ½ cup cottage cheese, 6 strawberries.
(Food Option): 3 whole eggs, 5 oz. lean beef or other meat or 1 cup cottage cheese, 1/2 cup oatmeal before cooking or ½ cup cooked brown rice. Meal #2 (Shake Option): Ultra Size Mix: 2-3 Scoops Ultra Size, 2 Tbsp heavy cream, 16 oz. water (or less water as a pudding) (Optional: 4 frozen strawberries or ½ banana) (Food Option): 1 1/2 cups cottage cheese + 1 can tuna or 6 oz. meat + 1 piece fruit (just not a banana) Meal #3 8 oz. chicken (before cooking) or 9 oz can tuna or fish 6 oz. red potato, 6 oz sweet potato or 1 cup cooked rice 2 cups vegetables or salad w/ 2 Tbsp. Low Cal Dressing Meal #4 (Shake Option): Ultra Size Mix: 2-3 Scoops Ultra Size, 4 Tbsp heavy cream, 16 oz. water (or less water as a pudding), (Optional: 4 frozen strawberries or ½ banana) An interesting way to consume this is to mix it all and put in the freezer for about 3 hours. This frozen treat tastes awesome (Food Option): 1 can tuna, 1 cup cottage cheese, ½ cup pineapple or ½ cantaloupe Meal #5 8 – 12 oz. sirloin steak or other meat 2 cups vegetables or large salad Meal #6 Ultra Size Crepes: 2 scoops Ultra Size, 1 whole egg, 3 Egg Whites, ¼ – ½ cup water for consistency (blend then pour in skillet and cook like pancakes). Top with Simply Fruit Jelly and or Cool Whip
Growth Cycle Post Workout Shake - 30 minutes after training:
4 - 6 scoops Beverly Mass Maker in 16 oz water (1 scoop per 35 lbs. bodyweight). For example, if you weigh 180 lbs take 5 scoops.
One of the most powerful mixtures ever put into a powder. Mass Maker is calorie and nutrient rich to fuel your grueling workouts, speed recovery, and accelerate muscle growthSUPPLEMENTS TO HELP GET YOU 7 lbs. IN 70 DAYS! 1) The Growth Cycles: Days 1-30 and 41-60. Super Pak with Meal 1
4 Mass and 4 Ultra 40 per meal. Beverly’s Muscle Synergy: 8 tablets in AM and 8 tablets with 1 teaspoon L-Glutamine 30 minutes before training.
(Optional: take 20 – 25 Mass Aminos during training.) 2) The 2 Hardening Cycles: Days 31-40 and 61-70.
During the hardening cycle you should continue to eat the same basic meal plan as above, just eliminate the post training Mass Maker shake and the cream from the protein drinks. During the “Hardening Cycle” increase cardio by 25% over and above whatever you are Doing now. To prevent any loss of lean muscle during this time, add 15-20 Muscle Mass BCAA’s (1 tablet per 10 lbs. bodyweight) during your training. This will preserve muscle while actually helping you to harden up still more.
(Optional: 15-20 Muscle Mass BCAA’s on your training days)
7 LBS. OF MUSCLE IN 70 DAYS, GO FOR IT