Ok so this is part 2, if you didn’t see part 1, please click here before proceeding. This will just be a short post detailing workout 2. If you have read some of my previous posts, I don’t do too much direct leg training, my focus is developing them through different types of cardio. Click best of somebody lied to see the cardio posts I have done. This workout is a mix of Visual Impact Muscle Building and Convict Conditioning. The complementary diet with great recipes is The Diet Solution.
These are the guidelines I follow:
- Train on an empty stomach
- 30-60 seconds rest between each set
- Do each rep in a quick rhythmic manner
- 12 sets on large muscles, 9 sets on smaller muscles
Key Terms
Pyramid Set- this is bodybuilder type training, which we in the Miami Beach Body Crew use on occasions for quick growth. It is 5 sets total. Select a weight you can do around 15 reps on. Do 12 reps on this weight, rest 30-60 seconds and 5kg, do 10 reps on this. Add 5kg and do 8 reps. Add 5 kg and do 6 reps. Go back down to original weight and perform 15 repetitions.
Pyramid Down- perform 4 sets using the same weight. Simply select a weight you can do 15 on, rest, then 12, rest, then 10, rest then 8.
Workout 2
- Wide grip pull ups- 4 sets up to 12*
- Head bridges- 3 sets up to 25* video for this below
- Barbell rows- pyramid set
- Barbell curls- pyramid set
- Hammer curls- pyramid down
- Frog raises- 3 sets up to 25 video for this below
- Ups and downs for 90 seconds followed by side oblique for 45 seconds, do 2 sets of these, video for these below
- Half way pistol squats- 2 sets up to 20* video below
- Calf raises- 2 sets of 40
* A lot of you will not be able to do these exercises, it takes a lot of time and discipline. I learnt the progressions to get to this level from Convict Conditioning; so do please check it out, if you’re interested in bodyweight training at all.
Please try the male model workout aka skinny guy workout, and comment and let me know what you think.
Somebody Lied: Not Me
Michael McIntyre
7 Responses to How I Gained 6 lbs. Of Muscle In 3 Weeks Part 2
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Some cool looking exercises here. Never used convict conditioning, but I’m thinking about giving a body weight routine a go and this could be the one.
Michael
Ye it’s a quality book, entertaining and informative, great details on the big 6 movements and a pretty good progression system to get to the master steps, commission isn’t even as high as others, but ye I had to promote it still, sell what you beleive in
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Looks cool! I just got that e-book as well. Did you do the whole sequence (3 phases) before doing the bonus phase?
I personally never, I used mainly part 3, as I wanted to get ripped quickly for the summer. I used Convict Conditioning, with the ideas of phase 3 of Visual Impact, e.g the diet and the cardio parts. Check out my review of Convict Conditioning under best training programs and also check out my most recent post, where my little brother will be using a hybrid program I have designed to pack on some lean muscle
I see. So you gained the most muscle in the bonus phase or phase 3? It seems that the bonus face is pretty similar to phase 1 except for the diet and creatine.
Ye, in phase 3 I probably gained about 2 lbs of muscle, but lost somewhere like 20lbs of fat, when you tone up, it makes you look alot bigger, bit of an illusion really. In the bonus phase it looks like I gained about 6 lbs of sarcoplasmic muscle in the 3 weeks, as i went from 168 lbs to 174 lbs, with no fat gain. Bonus phase is exactly the same except for creatine and diet like you said, but I chose to do the upper body specialisation one mixed with my Convict Conditioning bodyweight exercises. At present because of my busy lifestyle, i train just 2-3 times a week, hoping to stay lean and create the perfect storm for when i hope to go on holiday in december/jan where 6 weeks before I will work out more intensely and make my diet strict. Good luck on your training, I hope it goes well for you.