Most guys who hit the gym regularly become addicted to chasing the PUMP.\u00a0 Who doesn’t like skin splitting pumps where you feel like your muscles want to explode?<\/p>\n
Even though creating the pump uses one of the 3 mechanisms for muscle growth (metabolic stress), you’ll eventually hit the ceiling as to how far you can grow.<\/p>\n
It’s no secret that in order to keep building muscle you have to get stronger, otherwise your muscle will never get bigger.<\/p>\n
If you know what you’re doing you can completely DOUBLE your muscle gains, remodel ANY “weak” body-part, bust through any plateau, all while revealing your abs at the same time<\/p>\n
How do you get stronger?\u00a0 Lifting heavy weight for more overall reps.<\/p>\n
Most strength training programs will have you lift heavy weight using lower rep schemes, but I’m going to show you how you can lift very heavy weight for more reps.<\/p>\n
Enter:<\/span><\/strong>\u00a0 Cluster Sets<\/h3>\n![\"strength\"](\"http:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/07\/deadlift.jpg\")
<\/a><\/p>\nCluster sets are basically another name for rest-pause sets where you’ll do a number of reps in a “mini set” and rest for ONLY 10 seconds between each one for a total of 3 mini sets.<\/p>\n
It will look like this below:\u00a0<\/strong><\/p>\nYou take a heavy weight and lift it for a low number of reps.\u00a0 For instance, lets say your program calls for 12 reps.\u00a0 Instead of doing all 12 reps in one set, you’ll split it up in 4 rep increments resting for only 10 seconds between the 4 reps.\u00a0 You will do 3 of these so it will look like this: 4+4+4=12 reps.\u00a0 You only rest for 10 seconds between the 4 reps totaling 12 reps.\u00a0 This is ONE SET. Rest 1-2 minutes.\u00a0 Do this for 3-4 total sets.<\/p>\n
![\"\"](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2016\/07\/Build-Muscle.png\")
<\/a><\/h3>\nThe reason CS works so well is because you are using a weight that you could only do 4 reps with, but now you are getting 12 reps with heavy weight (thanks to the 10 second intra set rest periods).\u00a0 This is a game changer for strength and mass gains.<\/p>\n
For the purpose of this article I’m going to show you how you can get stronger on your dead-lift with this 6 week phase but you can do it with benching or squatting.<\/p>\n
Week #1<\/span><\/strong> (Dead-Lift Once a Week)<\/h3>\nClean Grip Dead-Lift<\/strong><\/p>\nSets<\/strong><\/span> 4<\/p>\nReps<\/strong><\/span> 4+4+4<\/p>\nRest<\/strong><\/span> 3-4 minutes<\/p>\nWeek #2<\/span><\/strong> (Dead-Lift Once a Week)<\/h3>\nClean Grip Dead-Lift<\/strong><\/p>\nSets<\/strong><\/span> 4<\/p>\nReps<\/strong><\/span> 4+3+3* (* 10 second eccentric overload rep after main work sets)<\/p>\nRest<\/strong><\/span> 3-4 minutes<\/p>\nWeek #3<\/span><\/strong> (Dead-Lift Once a Week)<\/h3>\nClean Grip Dead-Lift<\/strong><\/p>\nSets<\/strong><\/span> 4<\/p>\nReps<\/strong><\/span> 3+3+3<\/p>\nRest<\/strong><\/span> 3-4 minutes<\/p>\nWeek #4<\/span><\/strong> (Dead-Lift Once a Week)<\/h3>\nClean Grip Dead-Lift<\/strong><\/p>\nSets<\/strong><\/span> 5<\/p>\nReps<\/strong><\/span> 3+2+2* (*8 second eccentric overload rep after main work sets)<\/p>\nRest<\/strong><\/span> 3-4 minutes<\/p>\nWeek #5<\/span><\/strong> (Dead-Lift Once a Week\/De-Load Week)<\/h3>\nClean Grip Dead-Lift<\/strong><\/p>\nSets<\/strong><\/span> 2<\/p>\nReps<\/strong><\/span> 2+2+1+1<\/p>\nRest<\/strong><\/span> 3-4 minutes<\/p>\nWeek #6<\/span><\/strong> (Dead-Lift Once a Week)<\/h3>\nClean Grip Dead-Lift<\/strong><\/p>\nSets<\/strong><\/span> 6<\/p>\nReps<\/strong><\/span> 2+2+1+1* (*6 second eccentric overload rep after main work sets)<\/p>\nRest<\/strong><\/span> 3-4 minutes<\/p>\nAs you probably know or at some point you\u2019ve been told that the best way to build muscle is by training each muscle group a different day of the week\u2026<\/p>\n
\n- Chest on Monday\u2026<\/li>\n
- Legs on Tuesday<\/span><\/span>\u2026<\/li>\n
- Back on Wednesday<\/span><\/span>\u2026<\/li>\n
- And so on. Or…<\/li>\n<\/ul>\n
Maybe you\u2019ve tried the double-up split where you train upper body one day, then lower body the next.<\/p>\n
However, there\u2019s something you need to know\u2026.<\/p>\n
These workouts are silently chipping away at your testosterone levels and causing you to leave massive muscle building results on the table…<\/p>\n
Yes you read that right…<\/p>\n
But don’t worry, it doesn’t have to be this way. Because…<\/p>\n
Believe it or not, there’s one type of muscle building routine that\u2019s BEST for your male hormones and packing on some serious size at the exact same time.<\/p>\n
And to prove it, here is..<\/p>\n
=> The Mother Of All Muscle Building Routines<\/a><\/b><\/p>\n
<\/a><\/p>\nCluster sets are basically another name for rest-pause sets where you’ll do a number of reps in a “mini set” and rest for ONLY 10 seconds between each one for a total of 3 mini sets.<\/p>\n
It will look like this below:\u00a0<\/strong><\/p>\n You take a heavy weight and lift it for a low number of reps.\u00a0 For instance, lets say your program calls for 12 reps.\u00a0 Instead of doing all 12 reps in one set, you’ll split it up in 4 rep increments resting for only 10 seconds between the 4 reps.\u00a0 You will do 3 of these so it will look like this: 4+4+4=12 reps.\u00a0 You only rest for 10 seconds between the 4 reps totaling 12 reps.\u00a0 This is ONE SET. Rest 1-2 minutes.\u00a0 Do this for 3-4 total sets.<\/p>\n The reason CS works so well is because you are using a weight that you could only do 4 reps with, but now you are getting 12 reps with heavy weight (thanks to the 10 second intra set rest periods).\u00a0 This is a game changer for strength and mass gains.<\/p>\n For the purpose of this article I’m going to show you how you can get stronger on your dead-lift with this 6 week phase but you can do it with benching or squatting.<\/p>\n Clean Grip Dead-Lift<\/strong><\/p>\n Sets<\/strong><\/span> 4<\/p>\n Reps<\/strong><\/span> 4+4+4<\/p>\n Rest<\/strong><\/span> 3-4 minutes<\/p>\n Clean Grip Dead-Lift<\/strong><\/p>\n Sets<\/strong><\/span> 4<\/p>\n Reps<\/strong><\/span> 4+3+3* (* 10 second eccentric overload rep after main work sets)<\/p>\n Rest<\/strong><\/span> 3-4 minutes<\/p>\n Clean Grip Dead-Lift<\/strong><\/p>\n Sets<\/strong><\/span> 4<\/p>\n Reps<\/strong><\/span> 3+3+3<\/p>\n Rest<\/strong><\/span> 3-4 minutes<\/p>\n Clean Grip Dead-Lift<\/strong><\/p>\n Sets<\/strong><\/span> 5<\/p>\n Reps<\/strong><\/span> 3+2+2* (*8 second eccentric overload rep after main work sets)<\/p>\n Rest<\/strong><\/span> 3-4 minutes<\/p>\n Clean Grip Dead-Lift<\/strong><\/p>\n Sets<\/strong><\/span> 2<\/p>\n Reps<\/strong><\/span> 2+2+1+1<\/p>\n Rest<\/strong><\/span> 3-4 minutes<\/p>\n Clean Grip Dead-Lift<\/strong><\/p>\n Sets<\/strong><\/span> 6<\/p>\n Reps<\/strong><\/span> 2+2+1+1* (*6 second eccentric overload rep after main work sets)<\/p>\n Rest<\/strong><\/span> 3-4 minutes<\/p>\n As you probably know or at some point you\u2019ve been told that the best way to build muscle is by training each muscle group a different day of the week\u2026<\/p>\n Maybe you\u2019ve tried the double-up split where you train upper body one day, then lower body the next.<\/p>\n However, there\u2019s something you need to know\u2026.<\/p>\n These workouts are silently chipping away at your testosterone levels and causing you to leave massive muscle building results on the table…<\/p>\n Yes you read that right…<\/p>\n But don’t worry, it doesn’t have to be this way. Because…<\/p>\n Believe it or not, there’s one type of muscle building routine that\u2019s BEST for your male hormones and packing on some serious size at the exact same time.<\/p>\n And to prove it, here is..<\/p>\n => The Mother Of All Muscle Building Routines<\/a><\/b><\/p>\n<\/a><\/h3>\nWeek #1<\/span><\/strong> (Dead-Lift Once a Week)<\/h3>\n
Week #2<\/span><\/strong> (Dead-Lift Once a Week)<\/h3>\n
Week #3<\/span><\/strong> (Dead-Lift Once a Week)<\/h3>\n
Week #4<\/span><\/strong> (Dead-Lift Once a Week)<\/h3>\n
Week #5<\/span><\/strong> (Dead-Lift Once a Week\/De-Load Week)<\/h3>\n
Week #6<\/span><\/strong> (Dead-Lift Once a Week)<\/h3>\n
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![\"intermittent](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/01\/image004.gif\")
<\/a><\/p>\n