This program will include five-second negatives at different points in the workout. With negatives, you can take as long as five or ten seconds. It may take you one second to lower the dumbbell on a curl normally.

This is when you take the weight from the lifted phase to the stretch phase very slowly. So the goal will still be accomplished – you're tearing down muscle fibers so they can recover and grow. Yes, you reduced the weight, but that was still enough to challenge the muscles in a safe way. Incline Dumbbell Press – 60lb dumbbells for 10 reps, 30lb dumbbells for 12 reps. A drop set of incline dumbbell presses may go like this: Once you hit failure, you immediately reduce the weight and keep going.

This is when you reduce the weight you’re using after failure so you can continue to train. Those extra reps will help you take your training to the next level. So a set of barbell curls may look like this:īarbell Curls – 70lbs for 8 reps, 15-second rest, 70 pounds for 4 reps.Įven though you took that brief rest, you actually did four reps more than you normally would have. Rest-Pause Setsĭuring one of these sets, you will push the set to failure within the recommended rep range, rest for 10-15 seconds, and then perform as many reps as you can. That means pushing yourself beyond what you normally perceive to be “ failure.” That’s why some intensity boosting methods are going to be a part of this program. In order to gain something that you don’t have, you need to do something that you don’t typically do. M&S has plenty of programs for those that are just starting out. Beginners and rookies may find this program to be too intense, and they could still learn more about form and execution before taking on a program like this. This is a program that will help intermediate and advanced trainees gain positive size and strength. When you’re not working out, you should be eating, sleeping, or living life outside of the gym. These workouts will be intense and challenging if you do them right, so there will be no need to double them up or find additional time to train. This will be done with an eight-week program that requires you to hit the weights four days a week. Over the next eight weeks, the goal is to build muscle and get stronger. Recommended: Need help building muscle? Take our Free Muscle Building Course MASSter Class Is In Session If that reads like I’m talking about you, then keep reading because we have the plan right here. After dedicating months to getting leaner and looking better, you might be ready to devote some time to heavier weights and filling out some of those t-shirts and hoodies.

Summer is in the past, and people are now looking to gain some mass – healthy mass that is.

Athlean x arms