For non-stop muscle growth

Cycling reps system
I recently bumped into a system of training, which can help a trainee break a sticking point and restart muscle growth.
I am not aware of who the person behind formulating this system is or when it was first introduced. But, I believe one of the current American champions, a true freak, endorses its muscle-building prowess.

You need to work extremely hard to build a great body. National champions Ranjith Kumar, Jayaprakash and Balamurugan will tell you that.

Though it may appear very simple at the first glance, it can be extremely productive, the champion insists. It’s just matter of playing with different rep ranges. However, the weight selection should be extremely meticulous so that the trainee is able to perform only the specified number of reps in textbook form and not anything more. If a person fails in choosing the right weight, the system may not be give results at all.
Here is how you train every four weeks.
WEEK 1: 3-5 reps
WEEK 2: 15-25 reps
WEEK 3: 6-8 reps
WEEK 4: Supersets, dropsets
Please understand that the reps mentioned here are to be performed in your working sets. You will have to perform 2 or 3 progressively heavier warm-up sets before you come to the working sets.
“How many working sets to perform,” you may ask.
That depends on an individual’s recovery ability – some may grow with just one working set, some may need two sets and some, three.
Keep cycling the reps every four weeks like this for 12 to 16 weeks.
Follow an excellent diet plan and sleep well.
Let me know how it works after four months.

Here is a sample routine
(with three working sets):
Day 1
•    Bench press
•    Flat bench dumbbell press
•    Incline dumbbell press
•    Barbell curls
•    Preacher curls
•    Pressdowns
•    Lying barbell extension
Day 2
•    Leg extensions
•    Squats
•    Hack squats
•    Leg curls
•    Stiff leg deadlifts
Day 3
Cardio
Day 4
•    Deadlifts
•    Pulldowns (front)
•    Bent barbell rows
•    Seated cable rows
Day 5
•    Military press
•    Alternate dumbbell press
•    Lateral raises
•    Bent over laterals
Day 6
Cardio
Note: Perform three sets of crunches, three sets of oblique crunches and three sets of reverse crunches (all 15 reps) every third day. Likewise, perform four sets of standing calf raises and four sets of seated calf raises (using Pyramid technique) every third day.
_ C. Lakshmi Kumar

2 Responses to “For non-stop muscle growth”

  1. Hi,

    I have some queries which u can answer based on my physical features and food I take

    Weight 72 Kg;Height: 6.1;waist: 42-43;Shoulder: 42

    Morning: 1 glass of milk with one scoop of whey, breakfast like dosa,idli, pongal which I take in office as I leave morning itself to office

    Lunch in office: 3 rotis, salad, Rice,Dal/sambar,.Vegetable,fruit/sweet, Curd

    Before work out at 6.30 pm: Oats with one glass of boiled milk(with one spoon of honey)..

    After workout: one glass of milk with whey, one banana

    Dinner: 5 rotis, dal and soya with some fruits

    Monday: bench press(flat and inclined),dumbell press
    Tuesday: for back
    Wednesday: shoulders
    Thursday: biceps
    Friday: triceps
    Saturday: Thighs and core muscles

    This I have been following for 1.5 months..then I saw in one of ur blog abt the awfulness of this schedule.

    After knowing this, I’m trying to follow the schedule which is mentioned in this article for the past 1 week…But even this i am fearing abt the second week which requires 15 reps which will take hell lot of time for that week if I have to do all the exercise.

    I’m feeling good difference in ma weight in the region of biceps and triceps but though there is little difference in chest but it is not to that extent.When asked one of the guy about the chest he said do chest alternate days paired with biceps or triceps for atleast a month.

    I’m confused by hearing and seeing more schedule for workout like which one to follow.

    I am interested to put more ‘good’ weight and proper muscles..I want to reduce the belly(which my mentor also said to do paralley since when u put more muscles and still u have some belly means it would look odd)…

    Please suggest me a good diet plan(sans egg and non-veg) and how to go about the the exercise in workout schedule(what kind)..

  2. Hi Aravind,

    first of all, you must learn to pick the right things for you.
    Here in the blog we present you different types of routines and diets just to give you an idea of what it is… For example we may give a different type of diet for fat loss. In that it may have different approaches for old aged people, different approach for women and so on…

    So if your goal is muscle growth then this routine outlined here can give you great gains.

    Regarding diet –

    Your calorie intake/ protein intake is not enough for gaining if you are a normal person.

    i would recomment you to carry two hand full of nuts to your work place and eat one hand full of nuts between breakfast and lunch , other between lunch and pre workout meal.

    Other than this you can add whey protein to your post workout.

    cheers,
    For training masters,
    Biglee-Murali

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