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PULVERIZE PLATEAUS WITH A HIGH VOLUME ATTACK

Last Updated on January 7, 2021

Shock your muscles and break out of your rut with this loaded workout.

The most dominant trend in fitness is to pare everything down. Make it simple. Less is more. At least that’s the case most of the time. But what happens to the guy who never pushes himself beyond the brink? The guy who stays within the confines of a program that never drives him past a workload he thought he was capable of? Oftentimes, he’ll stagnate and cease to make progress.

We understand the need to focus on the big lifts to get the most bang for your buck. We’ve dedicated plenty of space to that concept over the years, and there is no shortage of programs if you’re trying to get in and out of the gym quickly.

But if those short, concise programs have been your bread and butter for years—and you’ve plateaued—you might find Bill Sienerth’s high-volume bodybuilding program to be just what the doctor ordered to stimulate new growth.

Sienerth, a fitness model shown in the photos here and owner of a GNC store, used the program he outlines here to sculpt an enviable, finely detailed physique. By using pre-exhaust sets and dropsets, he ensures that no muscle fiber will
be left behind. Most exercises are also accompanied by a suggested rep range rather than a specific rep count. This variability makes each workout unique and allows you to choose the most appropriate weight based on how you feel that day.

Are you ready to check your ego at the door for the next four weeks? If you can manage that, a bigger and better body is around the corner.

ABS & CARDIOAbs are done every day. Perform the following exercises as a circuit, resting 30-60 sec between rounds. Do 30 minutes of steady-state cardio every day of the program. We like hitting the heavy bag.

EXERCISE 1A: STANDING CABLE CRUNCH

(1 set x 20 reps)


 

EXERCISE 1B: LYING LEG RAISE

(1 set x 30 reps)


 

EXERCISE 1C: HANGING LEG RAISE

(1 set x 30 reps)


 

 

EXERCISE 1D: GENERAL PLANK

(1 set x 60 sec)


 

DAY 1 – CHESTChange number of reps with each set as indicated.

EXERCISE 1: INCLINE DUMBBELL FLYE

4 Sets

15–20, 12-15, 8-12, 8-15 reps

EXERCISE 2: INCLINE DUMBBELL BENCH PRESS

4 Sets

15–20, 12-15, 8-12, 8-15 reps

 

EXERCISE 3: HAMMER STRENGTH CHEST PRESS

4 Sets

15–20, 12-15, 8-12, 8-15 reps

 

EXERCISE 4: CABLE CROSSOVER

3 sets

15–20, 12-15, 8-12 reps

EXERCISE 5: GENERAL PUSHUP

3 Sets

Reps Failure


 

DAY 2 – LEGSChange number of reps with each set as indicated.

EXERCISE 1: LEG EXTENSION

6 sets

40-50, 25-50, 20, 12-15, 6-12, 40-50 reps

EXERCISE 2: LEG CURL

6 sets

40-50, 25-50, 20, 12-15, 6-12, 40-50 reps

 

EXERCISE 3: LEG PRESS

5 sets

20, 12, 12, 8, 20 reps

 

EXERCISE 4: BARBELL HACK SQUAT

4 sets

20, 12, 8, 20 reps

EXERCISE 5: SEATED CALF RAISE

1 set

40-50 reps


 

DAY 3 – BACKChange number of reps with each set as indicated.

EXERCISE 1: STRAIGHT-ARM PULLDOWN

sets
25-50, 20-25, 15-20, 10-15 reps

 

EXERCISE 2: WIDE-GRIP LAT PULLDOWN

sets
25-50, 20-25, 15-20, 10-15, 8-15 reps

EXERCISE 3: BENT-OVER BARBELL ROW

sets
25-50, 20-25, 15-20, 10-15, 8-15 reps

 

EXERCISE 4: MACHINE ROW

sets
25-50, 15-20, 10-15, 8-15 reps

EXERCISE 5: CLOSE-GRIP LAT PULLDOWN

sets
25-50, 15-20, 10-15, 8-15 reps

DAY 4 – SHOULDERSChange number of reps with each set as indicated.

EXERCISE WARMUP: OVERHEAD DUMBBELL PRESS

1 set

10 reps


 

EXERCISE 1: DUMBBELL LATERAL RAISE

sets
20-30, 15-25, 12-15, 10-12, 8-12 reps

EXERCISE 2: HAMMER-STRENGTH SHOULDER PRESS

sets
20-30, 15-20, 12-15, 8-12 reps

 

EXERCISE 3: DUMBBELL REAR DELT RAISE

sets
20-30, 15-20, 12-15, 8-12 reps

EXERCISE 4: DUMBBELL SHRUG

sets
20-50, 20-25, 15-20, 8-12, 8-12 reps

DAY 5 – ARMSChange number of reps with each set as indicated.

EXERCISE 1A: CABLE PRESSDOWN

sets
30-50, 12-15, 10-12, 10-12 reps

 

EXERCISE 1B: CABLE BICEPS CURL

sets
30-50, 12-15, 10-12, 10-12 reps

EXERCISE 2A: SKULL CRUSHER

sets
15-20, 12-15, 10-12, 8-10 reps

EXERCISE 2B: HAMMER CURL

sets
15-20, 12-15, 10-12, 8-10 reps

EXERCISE 3A: MACHINE TRICEPS EXTENSION

sets
15-20, 12-15, 10-12, 8-10 reps

EXERCISE 3B: MACHINE BICEPS CURL

sets
15-20, 12-15, 10-12, 8-10 reps

EXERCISE 4A: ONE-ARM CONCENTRATION CURLS

sets
15-20reps

EXERCISE 4B: REVERSE TRICEPS PUSHDOWN

sets
15-20 reps

source.muscleandfitness.com.

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