Muscle & Fitness 2018-03-01 Muscle & Fitness UK.edcoan.ir | Page 44

MALE MUSCLE WEEKS 7 & 8 These last two weeks will take your chest and quad training to another level. Not only will weeks 7 & 8 destroy your muscle fibres to the absolute maximum, but they will also test your mental strength like never before. You’ll kick off each workout with a big heavy compound exercise- this is pivotal when you’re trying to stay strong whilst getting lean. It’s really keen within the rep range of 8-10 reps that you’re pushing as hard as possible on these compounds. You’ll then move on to giant sets which are awesome for torching body fat whilst not only keeping but potentially building muscle. You’ll also be mentally stimulated, which is key to avoiding boredom at the end of a cut. My favourite sets of all though are the Kirk Miller hero sets. These sets are typical of the way I have loved to train during the last ten years, as they literally take your body and mind to a whole new level. You’ll be doing an enormous amount of reps to finish and by the end of these sets, you should be completely and utterly exhausted. For me it’s these sets alone that allow me to eat significantly more food than the average person whilst dieting down, as the calorie expenditure experienced during these sets is very high. WEEK 7 DAY 43 – CHEST Exercise Sets Reps Tempo Rest Time A1) Incline Dumbbell Press (exaggerate squeeze in short position) 4 10,8,6,6 (last 2 sets rest pause 10 secs once you hit 6 reps, keep same weight rep to failure with no pause in short position on the rest pause set) 3012 75 B1) Incline Chest Press Machine 4 10,10,10,10 4010 Straight into B2) Incline Cable Flyes 4 10,10,10,10 3010 Straight into B3) Flat Dumbbell Press 4 10,10,10,10 3010 Straight into B4) Pec Dec Flyes (with foam roller behind middle of back) 4 10,10,10,10 2010 90 As many as it takes to complete 50 reps 50 2010 Rest as little time as possible to complete 50 reps C1) Press Ups Off MP Sliders or standard press ups Set/Weight/Reps WEEK 7 DAY 44 – QUAD Exercise Sets Reps Tempo Rest Time A1) Squats 4 8,8,8,8 3010 90 B1) Paramount Squats (feet narrow) 4 12,12,12,12 3010 Straight into B2) Leg Press (feet wide low level) 4 12,12,12,12 3010 Straight into B3) Sprinters Lunges Alternating e/s 4 12,12,12,12 e/s 2010 Straight into B4) Single Leg Extensions e/s 4 12,12,12,12 2010 120 50 reps total 2010 Complete the 50 reps total resting as little time as possible C1) Squats: Advanced – Body Weight On The bar Intermediate – 2/3rds Body Weight On The Bar Beginner – Half the Body Weight On The Bar 42 MUSCLE & FITNESS / MARCH 2018 In as few sets as possible Set/Weight/Reps