[Music] thank you [Music] I am going to suggest that everyone start with what I have determined through vast personal experience as a trainer Works quite well for most you will start by training once every four days on a four workout protocol so if you start on a Monday that means you wouldn't train again until Friday after Friday you wouldn't train again until Tuesday then Saturday and so forth once every four days and if a scheduling problem arises so that you can't make it into the gym on day four take off one more day and train on day five also once you've been with the program for three weeks or so start inserting an additional rest day or two even at random if you do you should never hit a sticking point and here's why as you grow stronger week to week as you will with this program that is as you lift progressively heavier weights the stresses on the body grow progressively greater too until finally unless you do certain things like add extra rest days the stresses will reach a critical point they'll constitute overtraining and the first symptom will be a Slowdown in progress and if you continue with exactly the same volume and frequency protocol there will ultimately be a complete cessation of progress continue inserting the additional rest days with greater and greater regularity until you are only training once every five days then start inserting an extra rest day at random a sixth day continue inserting the extra arrest day or days with greater regularity until you're eventually in training once every six to seven days once the fundamentals of intensity volume and frequency are grasped this issue becomes the most crucial one of bodybuilding science that as the way scroll progressively greater the stresses also grow progressively greater and they must be compensated for if after a number of months utilizing the Baseline program while trading once every six to seven days ceases to yield meaningful results switch to the consolidation program some may want to have the workout program with the additional points in their training journal to take to the gym if so write down the words day one close to the upper left hand corner of your paper and then write the word chest next to it the number one exercise number one for the pecs will be pec deck for six to ten reps to failure now from here on you won't have to write the words to failure as that is a given and six to ten reps is merely a suggested guideline there is nothing magic about the number 10. if you reach 10 but you see you might go to 13 reps to failure don't stop at 10 go to 13. and at the other end if you see by rep 3 you won't reach even six reps but only four or five don't stop and reload get four or five the next time you'll likely get six to ten and if you don't have access to a pack deck then flat bench dumbbell flies or cable crosses may be substituted directly underneath exercise one write out the word superset and directly underneath that the number two exercise number two for the pecs will be the incline press preferably on a machine such as the Smith Hammer I carry in her Nautilus if you don't have any machine for the incline press you may perform either regular free weight barbell incline presses or incline dumbbell presses exercise number two should be performed for one to three reps not six to ten one to three reps and make a parenthetic note next to the incline press use a fairly close hand grip your hands should be slightly closer than shoulder width what should be wider not your hands but your elbows flare your elbows way back away from your torso toward your ears and you'll feel all the stress go into the picks contrary to popular opinion a wide grip is not the best way to develop hex and for beginners a superset means two sets one set of each of two different exercises where the performance of one is followed immediately by the other as with pec deck superseded or followed immediately by incline press all right now write down the word back still under day one write down the word back and then the number one itself exercise number one for the back will be close grip Palms up pull Downs six to ten repetitions close grip Palms up pull Downs directly underneath that write down the number two which will be regular style not stiff-legged but regular deadlifts the regular style deadlift is a very productive exercise the most productive exercise of all in fact is going to stimulate so much muscle mass everything on the back side of the body from the Achilles tendon to the nape of the neck however there is a bit of a risk factor here not seen with most other exercises so listen carefully if you have one available and you are strong enough use an Olympic Bar with a 45 pound plate on each end of the bar so you don't have to bend over quite so far always start with the bar roll back flush against your shins grasp the bar with a slightly wider than shoulder width grip and use an interlocking hand grip where one hand is overhand the other hand is underhand squat down is such a fashion that your hips are at least slightly lower than your shoulders and most important of all keep your back perfectly flat and your head up keep your back perfectly flat and your head up you might even pick out a point on the wall that crevice where the wall meets the ceiling and keep your attention trained on that unwaveringly throughout then stand up in a deadlift fashion with considerable rotation around the hips until you're standing perfectly straight no need to Arch backwards then put the bar back down reset and do another perform five to eight reps as close to failure as you're willing to go there is no super set here by the way there will be no superset unless I specify and where there is no superset you may rest as long as necessary but no longer don't over complicate this issue use your common sense let your breathing slow down and as soon as you feel ready to resume training do so do not allow the workout to degenerate into a race against the clock and don't malinger either if you have problems with your lower back shrugs may be substituted and do six to ten reps to failure that's all on day one just four total cents then 96 hours or four days later is day two write down the words day two on day two you will train the legs the first exercise is leg extensions superseded with exercise number two leg press now just to the right of the words leg extension and leg press using a common bracket or a parenthesis indicate that each is to be performed for 8 to 15 reps if you don't have a leg press substitute squats preferably in a Smith machine you're not going to be doing leg curls for a while just because an exercise is done traditionally for a certain muscle doesn't mean of course that you are morally or legally bound to do it all year round one of the first lessons I learned as a trainer years ago is that the leg biceps and the biceps of the upper arm over train extremely easily besides the hamstrings will receive sufficient stimulation for now from the deadlift and the leg press in the squat I would like to make a very important Point here this program is designed for the exclusive purpose of marshalling all of your body's energy and resources onto the side of Maximum growth in your major muscle groups any exercise you might add beyond what is listed here will merely subtract from Maximum growth in the major muscle groups very often when I give this program to a fellow client he will say at the end well Mr menser I see you don't have me doing lay curls for the hamstrings in fact no seated calf raise for the inner calf no bent over dumbbell concentration curls for the lower outer third of the biceps then we're not doing this for that and that for this and on and on ADD infinitum and I respond sir but that is precisely how you were training before and that is why you made no progress and we're prompted to call me for counseling you so burned yourself out with all those exercises you dug so deep of a hole your body never had the opportunity to recover from the merely exhaustive effects of the exercise let alone grow why not build a 20-inch arm first then worry about the details remember the issue of volume in anaerobic exercise is a negative factor and that your purpose is not to see how many sets you can do or how long you can endure your purpose is to do the precise amount of exercise required to stimulate growth then get out of the gym go home rest and grow after the leg extension leg press superset take a rest go drink some water walk around the gym for a minute or two then finish up quite simply with a set of standing calf raises 12 to 20 reps and that is it for day two 96 hours or four days after legs is day three on day three you'll train delts and arms for adults you start out with dumbbell laterals some people call them side raises six to ten reps after a brief rest but no superset here proceed to exercise number two for adults either bend over dumbbell laterals or if one is available sit in a pec deck backwards and work your rear delt six to ten reps here too after adults you'll work your arms you might write down the word arms exercise number one for arms is barbell curls six to ten six to ten reps with barbell curls and that is a straight bar not an easy curl bar easy curls do not work the biceps they work the brachialis on the outer part of the arm do Straight bar barbell curls exercise number two for the arms is tricep press Downs with either a straight bar or a v-bar but do not use a rope do not use a rope either a straight bar or a v-bar six to ten Reps for the tricep press down and if a press down machine is not available perform one set of lying French presses for six to ten reps immediately after the press down in superset fashion proceed to dips between parallel bars for three to five reps to failure three to five if you can do more than five reps with your body weight then add weight and if you can't do any positive or full range dips then place a chair or bench between the dip bars stand up into the straight arm locked elbow position and lower yourself in negative fashion taking several seconds to reach the bottom then stand up on the chair into the straight arm position and do it again when you can perform up to 10 negative dips with each rep taking several seconds to complete you should be able to do regular full range dips okay 96 hours later is day four legs yes legs again this time you will start with leg extensions and follow immediately in superset fashion with Smith machine or free weight squats but don't do hack squats unless absolutely forced to do so hack squats are not very productive and they stress the knees inordinately you will perform the leg extensions differently this time using approximately 30 pounds more than the last time when you perform the leg extension with the leg press you will do but one positive rep lifting the lower legs until they are in a straight leg lock knee position you will hold that position statically this is called a static hold rep the weight will be sufficiently heavy so that you're limited to holding the straight leg lock knee position for approximately 10 to 25 seconds there will come a point during that period of course when you won't be able to hold it anymore and you'll say to yourself if I don't start to lower this thing in the next moment or two it's going to go Crashing Down do not let that happen when you recognize it's necessary lower the leg slowly and control negative fashion not hyper slow or imperceptibly slow but under strict control all the way down to the bottom and make sure that you keep your buttocks planted firmly in the seat as there is a tendency to want to come up off the seat when your thighs are burning and torque it down do not torque it down lower with the strike of the thigh muscles alone then proceed immediately to The Squat and perform 8 to 15 reps to failure take a rest for a couple minutes go get some water and finish once again with a set of standing calf raises 12 to 20. and then four days later you start over with day one and repeat the four workout protocol as already described whenever I have a superset listed as with pec deck and incline press or leg extension leg press or leg extension squat start the warm up on the second exercise for instance when performing the leg extension squat superset if you start with the leg extensions without having first warmed up the glutes spinal Erectors and so forth by doing a couple of sets of squats first off as you finish the leg extension and you're heading to the squat you'll say to yourself but my goodness I forgot to warm up for the squat same thing with the incline press and the leg press by warming up on the second exercise first you cover all your bases in terms of a warm-up and you'll also have the weight set on that exercise so that you may perform a true superset where one exercise is followed immediately by another with no rest in between and please don't change the sequence of exercises I've listed everything I've given you here was for a good reason which is not to say that you can't periodically change exercises although I would be hesitant as the exercise is listed are all the best ones for the muscles involved and don't make the mistake of gauging or evaluating the success of any one of these workouts by the standard of feeling whether or not you get sore or achieve a pump I see certain people who have been training at Gold's Gym in Venice California for hours every day for years if achieving a pump was a Surefire indication that growth was stimulated these people would have 28 inch Arms by now as they get pumped every time they work out the pump of course is only temporary and does not indicate that growth was stimulated and if getting sore was necessary I never would have won a physique title as I almost literally never got sore usually only after layoff you can only evaluate the success of any one of these workouts by whether or not you're stronger the next time you perform that workout I would suggest that if you have been training recently without a layoff prior to the time you intend to start this program take a break entirely from training for two to three weeks having been over trained you've made a deep too deep and inroad into your body's recovery ability it is important that this inroad be overcome so that when you start with a properly conducted high intensity routine your body will have recovered all the biochemical resources necessary for optimal growth production