I suggest first doing the same workout 3x per week – 3 to 5 sets of 5 reps with 3 exercises (squat or deadlift, dips, bench press or military press as well as chin-ups or pull-ups).

Then after 6-10 weeks, switch to hypertrophy – alternate 2 workouts (for example a pushing and a pulling workout) for 3-4 sets 8-12 reps per exercise, 3-4 exercises per workout.

Once you get to the rough numbers, you mention alternating between hypertrophy and strength (rep wise). Do you mean to do the same workout (beginner strength) and just alternate rep range? I’m getting very close to the numbers now, so should I switch programs or do the same but drop reps for more strength for a bit and then switch to hypertrophy reps in a couple months?

Thanks

more weight = more muscle no doubt

now make sure to milk this workout for as long as it gives results.

Yavor

Thanks !!

awesome man – keep training hard!

Y.

So i did pushed more iron today.. and added weights(8kg dumbell) to the dips/pulls as you described in the article, that really kills man haha

ps: Well writen article btw, cool pics also.

Geoffrey

G.

actually only the deadlift, calf raise and the squat are 1 set The other are 2 sets each.

Regarding the weight on your ankles – I’ve shot pics today at the gym and will write an article how to add weight

Y.

Wensday i’ll raise the excersises from 12 to 14 kg.
But in this workout everything is just one set am i right?? (except the dumbell excersises).
Ohw and dipping is also realy good but i have to add some weight there. But still can’t put a dumbel on my ankels..it’s falling off all the time.. lol

sounds good – you can now add add weight to most of these exercises. Make sure to ad the smallest increment possible.

Y.

Seated legpress 20 reps (90 kg)
Calf raise 20 reps (14 kg)
Dumbbell Shoulder Press 14 reps (12 kg)
Chin-ups 14 reps
Dumbbell Shoulder Press 12 reps (12 kg)
Pull-ups 12 reps
Dips 14 reps
Dumbbell Biceps Curls 14 reps (12 kg)
Dips 12 reps
Dumbbell Biceps Curls 12 reps (12 kg)
Back extention 15 reps (65 kg)

The reason for the Seated leg press and the Back extention is that the barbells were occupied.

But i had enough energy to do this program twice and did a extra ab workout.
Although 2nd time was kind a hard.
and the chin ups and pull ups. . . wooow feels great

Total training time 1 hour and 30 min.

Greets
Geoffrey

this is a beginner’s program – meaning that it allows – and demands – progress on all muscles on every workout. So it gives fast results.

Mark’s program is solid (I’ve tried it for several months) – however it is for slightly more advanced people who have gone past the beginner stage (and past the weights described above).

So my recommendation would be as follows

1. beginner strength training until you reach roughly the above weights
2. alternate between hypertrophy (8-12 reps) and strength (3-6 reps)for 1-2 month phases.

Back to your question – I’d check his strength levels and technique – if he is past beginner status, wwe’d start alternating between strength and hypertrophy.

More strength = more muscle. So it makes sense to use the program that allows you to increase your strength faster (every session) until it stops giving results.

Y.

Hey man, how would you compare this type of program compared to a Total Anabolism (Mark Mcmanus) system for putting on your natural amounut of muscle. I know TA is a pure hypertrophy system but just curious your opinion on the two.

Say a guy comes to you, has lifting experience but never long term (say consistent lifting for more than 8 months) without stopping for several months. Which program would be best? Thanks

I wil try it out monday and keep u informed!!

Greets,

Geoffrey

ps: i havent’t any friends in bulgaria lol