i WAS obsessed with Iron Man's program a few days ago..
so, incase someone is interested, i decided to make a SUMMARY of the program... i've run it by the man himself and its 100% true... BUT, in case someone is interested, i've posted the ORIGINAL program below my SUMMARY as well..
so, here we go with the Summary
Summary of IRON MANS BULKING PROGRAM:
Chest: Incline Bench Press
Shoulders: Over Head Press
Triceps: DeclineSkull Crushers
Back Width: Lat Pull Downs
Back Thickness: Rows
Biceps: Barbell Curls
Traps: Shrugs
Calves: Calf Raises
Quads: A2G Squats
Hams: Leg Curls
Weeks 1-3:
Monday:
1.)Chest
2.)Shoulders
3.)Triceps
4.)Traps
5.)Abs
Wednesday:
1.)Back Width
2.)Back Thickness
3.)Biceps
4.)Calves
5.)Quads
6.)Hams
Friday:
1.)Repeat Monday
Weeks 4-6:
Monday:
1.)Chest
2.)Back Width
3.)Back Thickness
4.)Shoulders
5.)Traps
6.)Abs
Wednesday:
1.)Biceps
2.)Triceps
3.)Calves
4.)Quads
5.)Hamstrings
Friday:
1.)Repeat Monday
First 6 Week Cycle:
Weeks 1-3
Warm-up 1: 15 reps
Warm-up 2: 8 reps
Set 1: 6-10 reps TF
Set 2: 3-5 reps TF
Set 3: 11-15 reps TF
Weeks 4-6
Warm-up 1: 15 reps
Warm-up 2: 8 reps
Set 1: 6-10 reps TF
Set 2: 3-5 reps TF
Set 3: 11-15 reps TF + RP + 1-3 more reps
this is the BASIC outline... every 6 weeks you take a break of 10 days (from the friday workout to the NEXT-to-next Monday workout) and then you begin this process ALL OVER again for a total of 3 times.. so its an 18 week BULK program.....
Originally Written by The Iron Man:
Here’s what you need to do with the exercises on the list above. Find your favorite basic exercises for each body part. For e.g.; let's say that lying triceps extensions are your favorite exercise for the triceps. You would perform two light warm ups sets with that exercise. The first warm up set should be around 15 reps and the second one about 8 reps. Then you would do 3 sets of lying triceps extensions in 3 different rep ranges. With the first set you want to reach momentary muscular failure in the 6-10 rep range. The second set should hit failure at 3-5 reps. The final and 3rd set of lying triceps extensions should be taken to failure in the 11-15 rep range.
Originally Written by The Iron Man:
NOTE: (15 to 30 minutes) of "CARDIO" can be performed 3 times per week on non-training days if need be. A 15 minute maximum is a good plan for those with normal metabolism-"Mesomorphs" but those with very slow metabolism-Endomorphs will want to do 30 minute per sessions. Ectomorphs should abstain from aerobics during a bulk up period. Aerobic work is not a necessity but it does provide many health benefits and helps keep body fat levels in check.
It's important to wait a full (3 minutes) between sets to allow ATP/CP levels to replenish so the most weight can be used during each set of the (basic movement). Think over-load not pump!! This will aid in bringing forth maximum size and strength. ATP: is the only fuel supply the muscles can use. CP: Stands for creatine phosphate.
NOTE: Not allowing ATP and CP levels to return to almost full capacity will throw a monkey wrench into your mass building program when heavy compound movements such as squats are being used. This is why supplemental creatine and and/or anabolic steroids provide such good results in strength when on a mass gaining diet. They aid in restoring ATP/CP levels after an intense work set. Lactic acid builds up when one moves too rapid to the next set on the very demanding "Basic Exercises". Lactic acid will destroy the bodies ability to regenerate ATP/CP. When levels of ATP are made low they trap (ANDROGEN RECEPTOR SITES) and block the signal for the body to grow. Diet and proper rest between sets has a positive affect on ATP/CP as well.
With the IRON MAN 3 day per week High Intensity Training, 3 sets are performed twice in an 8 day period. Its imperative you never work out two days in a row so the CNS can be ready for the next workout. The CNS's ability to recovery "does not" increases as we progress in our training. The stronger we get the more intensity that can be generated through lifting heavier weights, therefore making the recovery process take even longer. Steroids only compound the problem by making one stronger. MWF is optimal for off-season trainers of all stages. Leave the 5 days per week training for pre-competition or conditioning.
NOTE: A lay off is indicated every 6 weeks on the IRON MAN "HIT" for a period of 7 TO 10 days. Since training would normally be terminated on a Friday and would not be resumed until Monday of the (second-following week) when taking off the full 10. You will come back stronger and break personal records on every exercise. (FAILURE to take this lay off will bring forth burn out and chronic injuries, thus, holding you back in SIZE and STRENGTH)!!!
NOTE: I left out Deadlifts as a lower and upper back builder because I’ve witnessed several trainers blow out spinal disk performing this movement while using proper form. It destroyed their bodybuilding activities along with their life so I avoid recommending this exercise. Be careful if you choose to do them! This workout program will need to be adjusted if you incorporate Deadlifts. Partial Deadlifts would be a more affective replacement for those looking for more upper back/trap mass. But if you MUST do Deadlifts perform only (1) sets after "TRAPS" as they must always be done last!!!!
I would like to post the original program, but its REALLY REALLY long.. so, this is the thread where you can find it.. hwoever, the info above should be more than enough IMO....
here's the link:
http://www.ironmagazineforums.com/sh...ad.php?t=60704
in my next post, i'll show you his recommended diet