By Dayne Hudson
Sometimes it's really tough.
You're pushing it really hard in the gym, but you feel like you're not gaining any more muscle.
Your friends have noticed the gains until now but you feel like you've hit a wall, like a boy band gunning towards their second album.
Maybe you need a shake up of your program?
Well.....haven't you clicked through to the right place!
The following workout program was used in a study into a supplement called HMB-Free acid.
The workout was found to, in colloboration with the supplement, induce:
"... a 10% loss of fat, 5% more muscle and twice as higher strength gains" (1).
Growing More Muscle and Breaking Plateaus: A New Routine
I'll warn you, this program is tough and not for the faint hearted. But it's well worth it if you stick it out and give it your all.
I'm almost positive you will notice the difference if you stick to it, get enough protein and get enough rest.
It's about pushing ourselves and getting our nutrition right, whilst doing the below in the gym!
The Gains Program
Phase 1 (the first workout) is for 8 weeks, phase 2 (middle workout) is for 2 weeks, and phase 3 (the last) is for weeks 11 and 12.
Note: Ignore the windgate test (stationary bike power test) on the Saturday in phase 2.
Now weeks 9-10 are tough, and is what's called over reaching. This is when you're not quite overtraining, but really pushing it to the limit.
Now if you find that after week 9 you are struggling - then BRUSH week 10.
That's right! Forget about it!
Then pick up from week 11 and finish at week 12.
I can't stress how important the recovery is here.
Make sure you're getting adequate protein too - don't forget the link above to get your numbers right!
Take a deep breath, and get moving on this program for some fresh growth....because your friends have seen NOTHING yet!
"Stay Fit, Stay Flexed!"
REFERENCES
(1) Wilson, Gabrial J., et al. "The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle mass, strength, and power in resistance-trained individuals: a randomized, double-blind, placebo-controlled study." European Journal of Applied Physiology (2014)
