90 Day Bodybuilding Program for Mass & Power - Part 2
90 Day Bodybuilding Program for Mass & Power - Part 2
The main question iron pumpers ask is “How can I get big and strong?” Well, MD is here to help. If you choose to have a little bit of faith and adhere to the structured training and nutrition program we advise for the next 90 days, I promise you will come out the other side stronger and with more size. How does that sound? I thought so. In the first part of this two parter we presented the groundwork and philosophy of the Get Big and Strong program, while in this concluding part we detail the actual workouts and the diet to maximize gains. So let’s get to it and first we list the workouts of the Get Big and Strong program.
THE WORKOUTS
Day 1: Pull
Pull-ups* 2 wide grip x 8-10 and 2 underhand, shoulder width x 6-8
Barbell Rows 4 x 10, 8, 8, 6
Dumbbell Rows 4 x 10, 8, 6, 6
Barbell Curls 3 x 8
*Add weight if needed to hit rep range totals. If you are unable to get the listed reps with bodyweight, use an assisted chin/dip machine.
Day 2: Push
Flat Barbell Bench Press 4 x 10, 8, 6, 4
Incline Barbell Press 4 x 10, 8, 6, 4
Military Press 4 x 10, 8, 6, 4
Dips* 4 x 6-8
Skull-crushers 3 x 8
*Add weight if needed to hit rep range totals. If you are unable to get the listed reps with bodyweight, use an assisted chin/dip machine.
Day 3: Legs
Leg Press 4 x 10
Romanian Deadlifts 5 x 10, 8, 8, 6, 6
Lying Leg Curls 4 x 8
Standing Calf Raises 4 x 15, 10, 8, 8
Adding Weight: Make Haste Slowly
Your dual goals on this program are to increase mass and strength. That’s why you are often working in rep ranges as low as four to six. You must make a concerted effort to incrementally increase the weights you use, week by week. The best way to accomplish this is to make use of those itty-bitty 2.5-pound plates every gym has but virtually nobody ever uses. A major mistake that most guys make is to try to make jumps in weight that are too big, and doom themselves to fail. For instance, you will often see a man who can squat 315 for eight reps decide to try 365 for eight next time. Unless that 315 for eight was fairly easy, there is no freaking way he is doing it. Instead, try going from 315 x eight at one workout to 320 for eight. That’s a very manageable increase.
If you only take one rest day between three-day cycles and get 22 leg days in over the course of this program, you could theoretically go from squatting 315 x eight to 425 x eight. Even if you fall short of that by 20-40 pounds, I think it’s easy to see how much stronger you can get by being patient and reasonable when it comes to adding weight to the bar. But let me tell you, if you are able to get the same number of reps with 100 more pounds on the squat, bench press (a bit tougher, obviously) and deadlift, you are definitely going to be a bigger, badder man than you were before!
Rest Days: 1-2 Between 3-Day Cycles
Ideally, you should rest one day between these three consecutive days of training. This is assuming you are someone who does not have a physically demanding or extremely stressful job, is able to sleep eight or more hours uninterrupted each night, and is under the age of 45. Should you find that you are unable to recover in one full day of rest for one of the above reasons or otherwise, by all means take two days off, or plug a rest day between any of the three training days when your body tells you it’s needed. Recovery is always key in making gains.
Just to throw it out there, I am sure there will also be some enthusiastic types, most likely of the younger persuasion, who will want to barrel straight through the 90 days without taking any rest days. While that would give you 30 hard-hitting workouts, it’s unlikely that more than a few metabolic freaks out there, loaded to the gills with drugs and with the freedom to sleep 10 hours a night plus naps, would stand even a remote chance of recovering and growing on such an insane schedule. Take your rest days, as they are essential to this process and toward achieving your goals.
THE DIET PLAN*
Meal 1 Omelet with 3 whole eggs and ½ cup of shredded cheese
½ cup of rolled oats with 1 cup of berries
2 slices of wheat toast
Meal 2 2 chicken thighs, large baked potato
Pre-workout ***Advanced Molecular Labs (AML) Preworkout stacked with AML Power Rep
Post-workout ***Advanced Molecular Labs (AML) Postworkout
Also, 150-160 grams of whey protein\
Meal 3 Large chicken breast, 2 cups of cooked white rice
Meal 4 10-12 oz. salmon, 2 cups of cooked white rice
Meal 5 10-12 oz. steak or lean ground beef, 2 cups of wheat pasta
Meal 6** **Nighttime shake: 50-60 grams of casein protein
*It was pointed out to me by a disgruntled reader that most suggested diet plans assume people can train after a certain amount of meals, usually one or two, while many work 9-5 and will hit the gym closer to 6:00 p.m., after three meals. Simply adjust and switch the meals so that the pre- and post-workout shakes fit into your particular time frame. Problem solved!
**This shake is consumed whenever you get up to urinate during the night, whether that be 2, 3 or 4:00 a.m. It should be mixed before bed and in a container, so that all you need to do is drink it and get right back to sleep.
***For more information about AML Preworkout, Postworkout and Power Rep, please visit www.advancedmolecularlabs.com.
90 Days to Explode With Size and Strength!
Are you up for this? Are you ready to get bigger and stronger in the next 90 days, and make more gains than you probably have in the last year or two, maybe more? All you need to do is follow the program and put the work in. If you do, you will indeed be a bigger and stronger version of yourself in just three months. Get to it!
Ron Harris got his start in the bodybuilding industry during the eight years he worked in Los Angeles as Associate Producer for ESPN’s “American Muscle Magazine” show in the 1990s. Since 1992 he has published nearly 5,000 articles in bodybuilding and fitness magazines, making him the most prolific bodybuilding writer ever. Ron has been training since the age of 14 and competing as a bodybuilder since 1989, and maintains the popular website www.ronharrismuscle.com, most notable for its blog “The Daily Pump.” He lives with his wife and two children in the Boston area.
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