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!<br />
Muscle Mass Routine<br />
Introduction:<br />
Welcome to the Cindy Training Muscle Mass Routine,<br />
over the next few pages you will find the blueprint for<br />
seriously increasing your bodies muscle mass. Don’t<br />
be concerned with its relative simplicity, this is what<br />
works, don’t add or subtract a single rep, let alone an<br />
exercise or additional workout.<br />
This routine is not designed to sell some new<br />
technique or training product or potion, quite the<br />
opposite, this is resistance training in its purest and<br />
most basic form. You will find nothing new, but what<br />
most likely will be new to you is the understanding as<br />
to why this type of training works, as well as the effort that you need to put into it, if you follow this plan<br />
rep for rep and step for step and put your maximum effort in to every single workout, your body will<br />
have no choice but to adapt and grow! You owe it to yourself so give it your all and you’ll never look<br />
back!
!<br />
Methodology:<br />
The fitness industry is littered with overblown long-winded routines that are only really a regurgitation<br />
of another program but with an extra little twist (something to hook you in) this is sales, no more, no<br />
less. The human body hasn’t changed for around 200,000 years, so don’t try to keep up with this weeks<br />
fad or trend, the principles that built muscle in the past will continue to build muscle for quite some<br />
time to come, the exception to this is in the area of diet and nutrition, where a lot of understanding and<br />
progress has been made in recent years.<br />
The human body adapts to stress, if you stress a muscle correctly you will stimulate an anobolic<br />
process, that’s to say that if you place a new level of stress/effort upon a muscle, the human physiology<br />
will in turn adapt to this stress and build further muscle to cope with it in future.<br />
It is this very process of stimulus and adaptation that we need to tap into and optimise. Given that the<br />
human body has a finite amount of energy for both training and recovery it surely makes the most<br />
sense to get the maximum stimulus for the minimum exersion, this doesn’t mean a reduced effort, but<br />
it does mean a reduced volume, and by volume I mean sets and reps not weight!
!<br />
With all of this in mind, you will see that the exercises I have selected are the ones that involve the<br />
most muscle groups for the given area we are training in that particular workout. In example when we<br />
train shoulders on a Monday, I limit the exercise to three sets of heavy overhead press, and not 6 sets<br />
of front raises followed by 6 sets of lateral raises followed by 6 sets of reverse flies, that type of<br />
training belongs in the bin and has NO place in a real mass building routine.<br />
We need to avoid the isolation exercises, they’re for details, not for gaining Mass, ‘IF’ you are already<br />
big enough to only need concern yorself with the details, then I salute you, however for the remaining<br />
99% of trainees on the planet, they are far better off sticking to the major compound moves for all of<br />
their workouts.<br />
We go to the Gym, hit the training hard, heavy, brief, in perfect form and we leave, thus begining the<br />
process of recovery, adaptation, over-compensation and therefore growth. Remember, you stimulate<br />
growth in the gym but you actually grow when you are recovering, don’t confuse hours in the gym with<br />
progress, you are eating into your bodies ability to adapt and develop, this isn’t a cardio routine, I’m not<br />
training you for the 10,000 meters!
!<br />
Progression:<br />
You’ll monitor your progress in three ways.<br />
1. Your strength, you MUST add weight to each and every exercise at every workout, this progress will<br />
indicate your muscles adaptation and development, these steps needn’t be big, in fact it’s better to<br />
milk the progress over a longer period rather than to try and increase the weights used in too large<br />
an increment, remember, if you were to add just 1kg per week to your bench press for reps (that’s<br />
actually quite a lot) for a year, you would have added 52kg, this is entirely achievable if you are still<br />
within your genetic capabilities and you cover ALL areas of your training, nutrition and rest<br />
correctly. Now just close your eyes for a moment and picture the size that your chest, shoulders and<br />
arms would be if you were capable of lifting that, do you think they would still be the same size? Of<br />
course not, in fact I know of a genetically average man in his thirties who went from Bench pressing<br />
55kg for 15 reps to 140 kg for 8 in the space of 3 years, all natural, all with a dedication and<br />
persistence that would put many champions to shame, he is now the possessor of a body the envy of<br />
99% of trainees in gyms anywhere in the world, all achieved by applying these techniques and<br />
listening to his body’s need for rest and recovery. There’s absolutely NO reason why you wouldn’t<br />
have the same results, you just have to apply yourself to this program and the outcome is a<br />
certainty. Do not fail this routine, and this routine will not fail you!
!<br />
2. The mirror, take before and after pictures, Monthly is a good period, you will be amazed at the<br />
difference, you will witness your own near metamorphosis, you can monitor your musculature with<br />
a tape measure and view your progress with the pictures, this is a very good way of truly seeing<br />
what you’ve gained and where.<br />
3. The scales, too many people monitor their progress solely on the scales, this is probably based on a<br />
social ill, scales can be very deceptive, fat weighs less than muscle, water weight fluctuates<br />
dramatically throughout the day, so if you’re going to monitor a part of your progress with the<br />
scales ensure that you are not weighing yourself any more often than weekly and take the<br />
measurement at the same time of day, usually morning time on an empty stomach, that should<br />
allow the results to relate to each other. A gain of 0.5-1kg weekly can be expected for the first 8-12<br />
weeks, that’s a LOT, (remember we’re talking about muscle weight increase here, not water or fat)<br />
if it doesn’t sound like a lot, drag out 8kg of steak next time you are at the supermarket and then<br />
imagine it distributed evenly around your body!
!<br />
Putting it all together:<br />
The spinning plates<br />
We’ve all seen the stage performance of the spinning plates, where a guy, normally wearing a tuxedo<br />
and accompanied by a drum roll attempts to maintain 12 plates spinning on long sticks above his head.<br />
Well I like to use this analogy when describing the different factors that affect my training.<br />
Spinning plate 1: Progress in strength, weekly increases in weight on the bar.<br />
Spinning plate 2: Diet structure and consistency, no missed meals in the day.<br />
Spinning plate 3: Sufficient rest on a nightly basis.<br />
Consider that the moment he stops working the stick, the plate drops and breaks, from there he has to<br />
go and get another plate and start all over again.<br />
Keep the plates spinning DON’T let them fall!!!
!<br />
From there on it’s simply a case of rinse and repeat.<br />
If you take this approach and keep these factors as constants,<br />
then a positive outcome is inevitable, and the results you are<br />
wanting are simply there as a function of time.<br />
If you HONESTLY perform 6 months of training, resting and<br />
eating in this manner, you will wonder what happened to your<br />
old body and relish the new you!<br />
It takes a great deal of discipline to maintain all areas of your<br />
training, nutrition and rest 24/7 over a long period of time, but<br />
this is the sacrifice and effort that you must make in order to<br />
achieve your goals, don’t cheat yourself here!
!<br />
Expectations<br />
What can you reasonably expect to gain? This is a very difficult question to address due to the vast<br />
differences in initial size and genetic potential of the human being, what I can tell you is that you will be<br />
heading towards your genetic maximum faster training this way than any other way!<br />
If you gain over 10kg of real muscle in the next 6 Months you will barely recognize yourself, the<br />
additional plus side being that by nature of the way this routine dictates that you grow as a result of<br />
increased strength, (and not pump volume) as long as you maintain your strength you will keep your<br />
muscle, we’ve all heard the quote “use it or lose it” well that applies in spades to this routine, if you<br />
maintain your strength you will retain your new musculature
!<br />
The Training Approach, laying the foundations and forming the<br />
understanding.<br />
The routine layed out below is very simple in execution but very demanding once you are working with<br />
your maximum weight, it is your aim to ensure that you are always pushing into new ground with<br />
heavier weights each week whilst remaining within the rep range dictated, this doesn’t mean that you<br />
simply perform 8 reps and rack the bar, you’re 8 th rep must be your absolute maximum effort, if you<br />
can even consider a 9 th rep, the weight was too low!<br />
Your rest between sets is ALWAYS 4 minutes, this allows your body enough time to be able to give a<br />
second or third maximal effort set, if you allow any extra time to recover between sets from one<br />
workout to the next how will you know if you’ve actually progressed or merely allowed yourself more<br />
time to recover before lifting again. The rest time is a constant, so keep it that way!<br />
Warm up by spending 5-10 minutes on an exercise bike, this will not only prepare you for the harder<br />
work that lays ahead, but also thin the blood slightly, increasing the response and efficiency of your<br />
muscles for the demands that the heavy weight training will require.
!<br />
Then perform 2 lighter weight sets prior to the opening full effort set of the first exercise, the program<br />
is layed out so that you do not need to warm up before each and every exercise, with the exception of<br />
Tuesday, where I recommend running through a couple of sets of Deadlifts before performing your<br />
first work set, this has the benefit of ‘tieing in’ all of the musculature that is about to be used, whilst<br />
also helping you to practice the co-ordination of the exercise.<br />
Free Weights Vs Machines<br />
I ALWAYS recommend the use of free weights over the use of machines when it comes to a mass<br />
building routine, now that’s not to say there aren’t some fine machines out there that do a good job of<br />
minimicing the demands required by free weight training, but that’s the point, they merely mimic, I’ve<br />
yet to experience a machine that can outperform the actual free-weight exercise that it is trying to<br />
emulate when it comes to building real mass. Remember, this isn’t a detail/shaping routine, we’re<br />
trying to pack some good musculature onto your frame!<br />
The only times when machines are acceptable are in the interests of safety and common sense, any<br />
time when you’re body is positioned under the weight, i.e. Bench Press or Overhead Press then you<br />
MUST always use a spotter, if for any reason you don’t have a spotter, then you must transfer the<br />
exercise to a machine that has a fail safe mechanism, thus eliminating the possibility of injury.
!<br />
A word on the spotter<br />
The role of the spotter is ONLY to help present the lifter with the weight in it’s correct position, and<br />
prevent injury should the lifter tire and no longer be able to control the weight.<br />
Too often I see spotters lifting the weight for the trainee, I’m often puzzled as to whether or not the<br />
person doing the bench press is training their chest, or whether the ‘Spotter’ is performing an upright<br />
row!<br />
The only time the Spotter should assist in a lift is in the final rep of a maximum effort set, so that the<br />
lifter can truly go to complete muscular failure.<br />
This isn’t the same as forced reps where the lifter continues with a few extra reps when they are no<br />
longer capable of lifting the weight themselves, that is a technique that is too extreme for most natural<br />
trainees anyway.<br />
Just train to total muscular failure under the bar and have your spotter assist the very final part of your<br />
final rep, but do NOT let the spotter take too much of the load as this literally robs you of your<br />
maximum gains, YOU must lift the weight, my spotter will only guide and assist if absolutely necessary,<br />
and only then with enough effort to keep the bar from stopping, he will sometimes just help nudge the<br />
weight through the sticking point and then remove his fingers from the bar as I start to move it again,
!<br />
this last final effort in your final rep is the ‘New Ground’ and it is where the majority of your progress<br />
will be made, DON’T let the spotter rob you of it.<br />
If you’ve ever seen someone truly fail a lift then you will know just how quickly the arms buckle and the<br />
weight falls, when spotting someone be ALERT, don’t let your attention waiver to the person who has<br />
just walked in, or to the pretty girl doing bent over rows in the corner, CONCENTRATE on the lifter and<br />
the Bar or Dumbbells.<br />
A note on Dumbbells: if you are spotting someone in the seated overhead press or any form of bench<br />
press whilst they are using Dumbbells, be sure to spot the lifters wrists NOT the elbows. If the lifter<br />
can no longer press the weight by themselves and you come in to assist underneath the elbows,<br />
consider that there is a very real possibility in a pressing movement that the triceps are also<br />
exhausted, meaning that the lifter can no longer keep their forearms in an upright position and if<br />
you’re supporting them under the elbow, then there is only one place for the dumbbell to go, and that’s<br />
straight into the face of the lifter. Spot the wrists NOT the elbow, this doesn’t mean grip their wrists<br />
during the lift, simply hover your hand around their wrists, not making contact with either the lifter or<br />
the weight (as this is very off putting) until necessary, the closer your hands are to the lifters wrists the<br />
safer your spot will be.
!<br />
Some simple rules<br />
1. If it’s a Barbell exercise, such as Bench press or Overhead Press, Spot the Bar<br />
2. If it’s a Dumbbell exercise, as above, spot the wrists.<br />
3. If it’s the Squat exercise, then spot the lifter themselves by standing behind them and shadowing<br />
their movement, your arms should be ready to support the lifter around their lower ribcage and<br />
your hands should present themselves higher up, more onto the lower part of the chest. In the<br />
squat there’s a tendency to fall forwards and go ‘out of line’ in this position the spotter must first<br />
help correct the lift and then assist in an upward motion, DO NOT pull the lifter back towards you,<br />
merely re-correct their upper body to be back ‘in-line’ with the lift.
!<br />
Sets and Reps<br />
Many will see this program and be surprised at the lack of sets required, but keep in mind theses are<br />
MAXIMAL effort sets, you aren’t simply going through the motions, much like the reps, if you can even<br />
consider another set you weren’t trying hard enough, I often prescribe just a single set in some of the<br />
Big Powerlifts as the effort can be so immense once you have learned to train at your absolute<br />
maximum in perfect form, that to add another set is actually counter productive!.. You’re not there yet,<br />
but you can see the direction that this type of training leads.<br />
You will see that I have given a rep range, ie, 2 sets of 8-6, this means that your first set should MAX<br />
you at 8 reps and your second (with the same weight or slightly less if necessary) should MAX you at 6<br />
reps, what is most important is that you train with the maximum weight that permits you to perform<br />
within this rep range for 2 sets with a 4 minute break, then the following week you will add some<br />
weight and repeat the process, keeping this balance and not over-reaching by increasing the weight<br />
steps by too much is the absolute golden fleece of muscle building, the longer you can maintain this<br />
process the stronger and therefore larger you will become!
!<br />
Pre Workout Meal<br />
Approximately 60-90 minutes prior to training, you should eat a balanced meal from my nutrition<br />
guide, and then when you arrive at the gym consume a Protein Shake with 25-30g of fast acting Whey<br />
Protein, this will have your body primed for growth from the moment you apply the necessary stimulus.<br />
Post Workout Meal<br />
You will see that I have instructed you to consume a protein/carbohydrate shake immediately following<br />
your final workout set, this enables your body to begin the process of repairing and building new<br />
muscle as soon as possible!<br />
! Everything is now ready and in place, you have created the optimum platform upon which to perform<br />
the routine.
!<br />
The Routine<br />
Monday<br />
Exercise Sets Reps Rest Explanation<br />
Whey Protein<br />
25-30g Whey Protein<br />
Warm up 5-10’ Bike Warm the muscles, thin the Blood, preparing you for the work<br />
ahead.<br />
Overhead<br />
Shoulder press<br />
2 8-6 4 Barbell Press in Front of the neck, lower the weight to the height<br />
of the bottom of your ears.<br />
Close Grip Bench<br />
press<br />
2 8-6 4 Hands are vertical, straight up from your shoulders, when you<br />
lower the weight, your elbows will be pointing down your body, not<br />
outwards inline with the bar you’re pressing.<br />
Shrugs 3 12-8 4 Knees bent using Dumbells leaning forward very slightly, just off<br />
vertical, raise the dumbells with elbows locked as high as you can<br />
an then lower the weight to the bottom position, always in control.<br />
Carbohydrate and Protein Shake.<br />
Consume 40 grams of protein with 40 grams of Carbohydrate<br />
Warm down, very<br />
slow.<br />
5’ Back on the bike, Push fresh nutrient filled blood through your<br />
muscles, beginning the growth process immediately
!<br />
Tuesday<br />
Exercise Sets Reps Rest Explanation<br />
Whey Protein<br />
25-30g Whey Protein<br />
Warm up 5-10’ Bike Warm the muscles, thin the Blood, preparing you for the work ahead.<br />
Back extensions 2 12-8 4 Called Hyper-Extensions in some gyms, just don’t go too extreme in<br />
the range of motion, this is to specifically warm up your lower back.<br />
Chins Overhand<br />
Wide Grip<br />
2 12-8 4 If you can’t yet perform Chin Ups, then substitute them with machine<br />
pulldowns.<br />
Supported 2 8-6 4 Row the bar with an overhand grip to your lower chest.<br />
Barbell rows<br />
Seated cable row 2 8-6 4 Close vertical grip, row towards navel, keep elbows tight in to your<br />
side.<br />
Deadlifts 3 12-8 4 Learn proper technique here, there are many examples to view<br />
online, but remember to keep a straight back and drive through your<br />
thighs and hips, do not lean forward during the lift, feel the center of<br />
the weight through your instep. The key (as per all exercises) is to<br />
use maximum effort whilst maintaining perfect form.<br />
Carbohydrate and Protein Shake.<br />
Consume 40 grams of protein with 40 grams of Carbohydrate<br />
Warm down 5’ Back on the bike, Push fresh nutrient filled blood through your<br />
muscles, beginning the growth process immediately
!<br />
Thursday<br />
Exercise Sets Reps Rest Explanation<br />
Whey Protein<br />
25-30g Whey Protein<br />
Warm up 5-10’ Bike Warm the muscles, thin the Blood, preparing you for the work<br />
ahead.<br />
Flat Bench press 2 8-5 4 Full range barbell bench presses, make sure the bar touches your<br />
chest, don’t bounce it and keep the motion slow and controlled.<br />
Incline Bench<br />
press<br />
2 8-5 4 Full range incline barbell bench presses, make sure the bar<br />
touches your chest, don’t bounce it and keep the motion slow and<br />
controlled.<br />
Dips 2 8-5 4 Do not allow your body to ‘fall through’ your shoulders here,<br />
maintain control at all times, add weight to a belt when you are<br />
able to perform more than the number prescribed.<br />
Biceps curls 2 8-5 4 Use a straight barbell, again full range, don’t lean back or throw the<br />
weight, control the bar emphasizing the stress upon your arms, not<br />
your lower back!<br />
Carbohydrate and Protein Shake.<br />
Consume 40 grams of protein with 40 grams of Carbohydrate<br />
Warm down 5’ Back on the bike, Push fresh nutrient filled blood through your<br />
muscles, beginning the growth process immediately
!<br />
Friday<br />
Exercise Sets Reps Rest Explanation<br />
Whey Protein<br />
25-30g Whey Protein<br />
Warm up 5-10’ Bike Warm the muscles, thin the Blood, preparing you for the work ahead.<br />
Squats 3 20-8 4 The King of Leg development and overall body growth stimulation, learn<br />
perfect technique here, ALWAYS keep a straight back, look slightly up and<br />
descend until the tops of your thighs are just below horizontal, do not let your<br />
knees pass over in front of your toes, feel the center of the weight through<br />
your instep.<br />
Leg press 2 12-8 4 Be careful to use a leg press that doesn’t encourage a rounding of your lower<br />
back, the effort should mostly be felt through your quadriceps.<br />
Leg extensions 2 12-8 4 Simple, slow and controlled, be careful not to lock out the knees at the top,<br />
this places undue stress upon the patella tendon, merely raise and lower, do<br />
not kick or throw the weight.<br />
Leg curls 2 12-8 4 Simple, slow and controlled, the hamstring is in a vulnerable position during<br />
this exercise, so be careful not to use too much weight here, train the muscle,<br />
don’t force the joint.<br />
Calf raises 2 20-12 4 Holding a dumbell in the same side hand, place your forefoot on a 5cm raised<br />
platform and press yourself up into a tip toe position, this exercise will<br />
increase the calf muscle, but more importantly the addition al strength will<br />
greatly assist in the stability of Tuesdays Deadlift.<br />
Carbohydrate and Protein Shake.<br />
Consume 40 grams of protein with 40 grams of Carbohydrate<br />
Warm down 5’ Back on the bike, Push fresh nutrient filled blood through your muscles,<br />
beginning the growth process immediately
!<br />
Conclusion<br />
All of the factors needed to achieve the results that you want are here, these are RULES, CONSTANTS,<br />
the only variable is you and your approach to them, don’t look for shortcuts and don’t be dissuaded by<br />
others opinions, take this opportunity to empower yourself with this new found knowledge, apply it fully<br />
and totally, without skipping any of the aforementioned areas of your life relating to your physical<br />
progress, and you will achieve the body that you want!<br />
No excuses now, call an end to it, don’t waste time looking for points of conjecture, just get in the gym<br />
and earn it, no short cuts, no procrastination, just effort, discipline and a mindset that will not allow<br />
you to fail….
!<br />
That’s it.<br />
The outcome is now firmly in YOUR hands. To truly effect the best understanding of how to get to the<br />
next level or to find more information regarding areas such as specific muscle building nutrition and<br />
my recommended supplements, please visit www.cindytraining.com<br />
This is the first step in your journey to a better body through an optimized training routine, but<br />
remember every journey has hills and valleys twists and turns, fortunately I already know the road that<br />
lies ahead of you.<br />
But just remember this …<br />
“I cannot lift the weight for you”<br />
“Train heavy, train hard”<br />
Cindy Landolt
!<br />
Cindy Landolt<br />
Web<br />
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cindytraining.com<br />
info@cindytraining.com<br />
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© 2014 Cindy Landolt - all rights reserved<br />
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