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Growth Season: Training - Part 1 Growth Season: Training - Part 1
Offseason Bodybuilding Mass and Strength Training Program!
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Growth Season: Training - Part 1

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This is the first installment of the Growth Season program. This program is designed for those who want extreme mass and power! Mass and Strength Training Program!

What the hell is going on it's , why the hell aren't you growing? All you hear at every rat hole of fucking gym around this country is I can't seems to get over the hump and break into the 260's or 270's. Maybe its about getting to a new level in strength. All this crap is tied to the simple fact that almost everybody out there is pissing away precious time messing around with routines that are not designed for maximum size and strength. Yeah we know what the hell the article title in the mag said, don't believe the F_ _ KING HYPE!

This the first in a three part series of article where we are just going to lay it flat out as far as training, nutrition, and supplementation are concerned. No crap straight advice, nothing to purchase, no exotic supplements and esoteric foods to purchase. Enough of this shit lets talk training.

In the past we have penned some very good articles on power and mass training, article like 4-Day Split: For SIZE, STRENGTH, and SHAPE!, 3 Month Power Plan!, and Count Down to Power!. Everyone of these article defined a particular style of training that is very conducive to maximum muscle growth, but were written for the trainer with other obligation, such as a job and family. All these obligations are gone with the growth season program. You will workout 2 and some times 3 times in one day. Along with the nutrition program in part 2, you will grow. We mean big not just big to your buddies but big to every friggin body.


Hey remember back in the 80,s (most of you won't even know what the hell we're talking about because your just to damn young or mag brain washed) when the thing was split training. This trend was very good for everybody that tried it. People began using the techniques of eastern bloc athletes and made great gains in strength, size and muscle mass. Due to the fact that you couldn't market it to the working public, all this stuff just faded away for a simpler format of training that incorporated longer workouts with more rest days. Hey this system works to the extent that you will gain some size and strength. You on the other hand will not develop the muscle size and strength and power that could be developed using some of the old eastern bloc techniques incorporated into your training.

CORE: The heart of the training system are the facts that you use a form of eastern bloc techniques in your workouts. With this in mind you have to know that eastern bloc athletes train in short intense burst of about 30-40 minute sessions. They due this type of training many times in a day. Some workout as many times as 5 a day. We use these interval types of training with two high intensity 45-60 minutes training sessions a day with a least 6 hours in between training sessions.

3-On 1-Off 2-On Training Split
Day & Bodypart workoutS
Days Bodyparts
Monday: AM Workout Chest
Monday: PM Workout Triceps
Tuesday: AM Workout Back
Tuesday: PM Workout Biceps/Forearms
Wednesday: AM Workout Shoulders
Wednesday: PM Workout Traps/Neck
Thursday: Day Off!
Friday: AM Workout Legs
Friday: PM Workout Calves
Saturday: AM Workout Chest
Saturday: PM Workout Triceps
Sunday: Day Off!

* Repeat Schedule starting with next bodypart

We're not going to go into the scientific reasons of this form of training, because its not necessary. You don't need all the data behind the force, muscle contractions, gravity, leverage and such as most try to bog up down with because its just common sense. You can't train all out on some of these training systems and complete them with the force necessary to develop growth. If you cut that session down to 45-60 minutes with 2-3 minute rest periods for maximal effort, with maximum weight, for what we call growth sets - then it all works!

Think about it, your in there training 2hrs a day after working 8hrs at your job. Then doing your cardio, running home to eat and get up the next day and due it all over again for-not. This kind of training makes no sense! Somethings going to give. More than likely will be your dreams of maximum size. Don't train this way! We know it may be hard but getting up out of bed and getting in a high intensity workout before going to work starts your day off in a very good way. It elevates your HGH levels for the next 6-8hrs (this is why those eastern bloc guys train so many times a day). Boost the metabolism, which feeds your hunger (we'll talk about diet next article) and lets your body assimilate more nutrients because of this elevated appetite.

Primary Workouts (AM): These workouts are primary bodypart workouts. It takes allot of effort to train large bodyparts so focus and concentrate on the work at hand. One of the good things about early morning training there are fewer distractions (girls or guys)!

Secondary Workouts (PM): These workouts are for secondary bodyparts. These workouts are equally as important as the primary ones. These workouts are executed with a little more speed than the AM workouts and could be followed with a cardio session if a contest is approaching.

5 Days a Week Training Split (3-On 1-Off 2-On)
Workout One (Monday): Chest & Triceps
Exercises Sets Reps
Chest: AM    
Bench Presses: (Barbell or Dumbbell) 5 Sets 3-7 Reps
Incline Presses: (Barbell or Dumbbell) 4 Sets 4-8 Reps
Flat Flyes: 3 Sets 8-10 Reps
Dips: 3 Sets Max Reps
Triceps: PM    
Lying Tricep Extensions: 3 Sets 8-10 Reps
Close Grip Benches: 3 Sets 8-10 Reps
Pushdowns: 3 Sets 10 Reps
Workout Two (Tuesdays): Back & Biceps
Exercises Sets Reps
Back: (AM)    
Deadlifts (Full) 5 Sets 2-10 Reps
Bent Over Rows 4 Sets 5-8 Reps
Front Pulldowns 3 Sets 8-10 Reps
Dumbbell Pullovers 3 Sets 10-12 Reps
Biceps: (PM)    
Barbell Curls (Straight Bar) 4 Sets 6-10 Resp
Preacher Curls 3 Sets 8-10 Reps
Concentration Curls 3 Sets 10-12 Reps
Workout Three (Wednesdays): Shoulders & Traps/Neck
Exercises Sets Reps
Shoulders (AM)    
Front Press (Seated or Standing) 5 Sets 4-7 Reps
Side Laterals 3 Sets 8-10 Reps
Rear Laterals 3 Sets 10-12 Reps
Wide Grip Upright Rows 2 sets 10 Reps
Traps/Neck (PM)    
High Pulls / Power Cleans 4 Sets 5-6 Reps
Power Shrugs 4 sets 6-8 Reps
(Thursday): Off Day
Workout Four (Friday): Legs & Calves
Exercises Sets Reps
Legs: (AM)    
Squats 5 Sets 3-8 Reps
Leg Press/Step Ups 4 Sets 10-12 Reps
Leg Extensions 4 Sets 10-12 Reps
Hamstrings/Calves: (PM)    
Straight Legged Deadlifts 4 Sets 8-10 Reps
Lying Leg Curls 3 Sets 8-10 Reps
Standing Calf Raises 4 Sets 10-12 Reps
Seated Calf Raises 4 Sets 12-15 Reps
Workout Five (Saturday): Chest & Triceps
Repeat Monday Workout
(Sunday): Off Day
Monday: Cycle begins again with last Tuesdays workout and so fourth.

Notes: All weights for each exercise should be increased in pyramid fashion toward maximum poundages. 1-2 Warmup sets should be preformed to stretch the muscles and joints. These sets don't count toward your working sets. Maximum weights should always be used and weight should be increased when ever possible (even if its only 5lbs.).

  Click Here For Part 2 Click Here For Part 3  

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Bedrock Training - Beginning bodybuilding Training Manual Kelso's Shrug Book - Paul Kelso expands the shrug principle with dozens of variations that improve muscularity and the competitive lifts. Steve Reeves Bodybuilding Journal: An Analysis