3 pyramids. Each starting w/ a dumbbell squat 70 lbs for 10 reps. The first pyramid is wide pull-ups/dips, the second is neutral pull-ups and incline push-ups, and the final is reverse grip pull-ups w/ db presses. Pushes are twice the pulls.
This routine is what I call my 5 set workout. It’s 5 cycles of db squat, a pull-up variation, and a push variation. I wear a 10 lb. vest for the whole workout. The first time through I used push-up spikes which makes the push-up much harder. The squats were done for sets of 10 starting at 90 lbs. and dropping 10 lbs. each set there after till. The pull-ups were done from the hardest variation for me to the easiest. The press exercises were Regular push-up w/ push-up spikes, dips, incline close hand position push-ups, incline wide hand position push-ups, and dumbbell presses done for a break down set of 30 lb., 20 lb., 10 lb. The goal is to get through the whole thing without resting and getting as many reps as possible on each pull-up and push exercise. In other words leave nothing in the tank. This is a quick workout that I use when I’m short on time. As always I cut it down so you get the idea, but don’t have to watch every rep.
I start with swings using a T-handle. My goal was 100 reps, but I upped by my usual weight by 10 pounds so at 70 I failed. I finished with 3 sets of 10 reps with a 5 breath break between each. Then onto the Power Wheel roll-out. Last time I hit 25 reps, my goal, so today I increased the distance by one inch. I did 10 reps with a 5 count hold in the extended position. Then did a 60 second hold in the extended position for good measure. Then onto a 4 minute full bridge. Finally I finished with 10 reps of dive bomber push-ups with hands close, 20 reps of dive bomber push-ups with hands in regular position, 20 reps of Hindu push-ups with hand close, and 25 Hindu push-ups with hand in regular position. All of the push-ups were done without a break in a a mechanical drop-set style. My form was shallow on the dive bombers making them more like Turkish push-ups, but you have to start somewhere. Over time I will improve the depth.
The over all structure/sequence of this workout is Dumbbell squats, pull-ups, & push movements. I went through the sequence three times. Dumbbell squats were done in straight set fashion. As always, my goal was to work with the least amount of rest as needed. The pulls-up sets were done in 5 rest-pause mini-sets style, changing hand position each mini-set w/ 15 seconds rest between mini-sets. And the push movements were done in a pyramid structure with a 15 second rest between levels. My goal with the push pyramids was to get to level 10 before coming down. The first push movement was dumbbell presses. Since I could adjusts the weight quickly I changed the bells up or down so each level was as close to maximal effort as possible. The push movement for the second circuit was dips. Since weight adjustments would have slowed me down here I stayed constant with body weight plus a 10 pound weight vest. I made it to level 9 before coming down. In the last circuit the push movement was push-ups. Since, like dips, weight adjustment would slow me down I kept body weight plus 10 pound weight vest and adjusted my hand position, from harder to easier and back as needed. So each set was maximal. As far as the video goes I just pulled out the transitions and high points. It was too long for youtube, and would have been boring for you.
Here’s one of my current routines. I start out w/ a medley of calistentic movements for cardiovascular training, flexibility, range of motion, and mobility work. This medley consist of various types mountain climbers, squats, toe touches, squat thrust, 8-count Body builders, and other mobility movements. Then I go to the Power Wheel for roll out. I did 25 with a 5 count hold in the extended position. That was my goal so I will be increasing the distance from the wall by an inch next workout. After that I held a bridge for 3 minutes. Then I did a medley of push-ups witch consisting of: close hand position Dive Bomber push-ups, regular position Dive Bomber push-ups, close hand position Hindu push-ups, and regular hand position Hindu push-ups. The whole routine is done in circuit style without a break.
This manual is for all the regular guys who are tired of all the hyped pseudo-science b.s. and want the straight scoop on how they can put pounds of muscle on their bodies. They are tired of wasting their hard earned money on the supposed miracle supplements that do not work, and spending half their life in the gym fallowing the routine of a Mr. So and So with no result.
This manual is not meant to wow you with a bunch of pseudo- scientific garbally gook, but instead to pass on the bare bones, nuts and bolt facts on how you can put pounds of quality muscle on your frame and finally have the body of your dreams. Gaining muscle is a simple undertaking. Notice I said “simple” not “easy”. You will need to work hard and staunchly adhere to a few principles to see results. These principles are not complicated. They have been around for 100’s of years, and helped hundreds of 1000’s build the body of their dreams. Do not try to re-invent the wheel. The path has already been forged with sweat, determination, and gut busting work. All you have to do is fallow.
So if you are serious about gaining muscle I challenge you to prove to yourself the power of these principles. Make a 3 month commitment to yourself and fallowing this manual as laid out. Just 3 months. What do you have to lose? Most of you who are reading this have probably spent a number of years struggling to gain muscle with little result. The definition of a fool is someone who keeps doing something the same way and expecting a different out come. So try something different. If it does not work it was only 3 months you can go back to your old way. But if you see results you will know you have found the path to the body of your dreams.