Density means cramming as much work into a given time period as possible.

YouвЂ™ll also be doing supersets, because I believe in training economy and density. This allows you to train hard, recover, then do it again, creating strength gains but also making sure you have enough energy to bring up weak points on assistance day. IвЂ™ve given you a lower-body strength day (Day 1), an upper-body strength day with a few assistance exercises (Day 2), and a full-body assistance day at the end of the week (Day 3). DonвЂ™t add days-add intensity to each session. YouвЂ™ll be doing a lot of volume and tonnage in your workouts, so you need to allow for that when programming, and make sure you get adequate rest to prevent overtraining. In the same spirit, this program calls for only three days of training per week. By de-loading on your fourth week, you give your central nervous system (CNS) and the explosive fibers a chance to rest and regenerate. The very explosive ones fatigue quickly and take a long time to recover. Your body has different types of muscle fibers, with subdivisions of those different types. You wonвЂ™t get weak though youвЂ™ll actually get stronger because of it. It all begins again in Week 5 with a new plan of attack for three weeks before dropping back for another de-loading phase.ДonвЂ™t underestimate the importance of de-loading-if you follow the program with the correct intensity, youвЂ™ll need it. YouвЂ™ll be working brutally hard in three-week blocks, then de-loading on the fourth week a period of lighter training with less volume. Workout Tips 25 Tips for More Muscle and SuperstrengthДЄpply these concepts to outgrow your clothes and break your lifting records Read article What to Expect ItвЂ™s the cheapest growth hormone and testosterone-boosting supplement available. Using heavy weights for high reps on basic exercises causes a large release of growth hormone in your body and also increases testosterone levels.

Well, in this program, youвЂ™ll be doing a blend of both, but youвЂ™ll also be doing heavy weights for higher reps. Let me illustrate: Generally, low reps build strength and high reps build size, right? Sort of. Raising your limit strength (the amount you can lift once) allows you to handle a heavier submaximal weight for more reps. If you want to get huge, youвЂ™ve got to get strong. Strength is the basis for everything we do in the gym and in life. YouвЂ™ll add some muscle now, but the real size will come later on, as you begin to use the newfound strength developed with this program. DonвЂ™t worry if you donвЂ™t get super jacked right away. Our goals for the next eight weeks are massive increases in strength throughout the whole body, and enhanced muscle size. Throw in the right assistance work and youвЂ™ve got a plan for success. ItвЂ™s a simple plan based on compound movements, high-repetition heavy lifting, and maximum-effort training. If youвЂ™re willing to do the hard work and make the commitment to using perfect form, IвЂ™ve got the ultimate plan for you: an eight-week guide to getting stronger than you ever thought you could. Why? A number of reasons, including ridiculous exercise selection, poor programming, and-from what IвЂ™ve seen as a coach for almost 25 years-bad form. Everyone wants to get strong, and everyone wants to add muscle, but most donвЂ™t achieve the goal. There are countless articles in magazines and online about gaining size and strength.

Max hammer strength workout