Here’s the uncomfortable truth: building lots of muscle means deep, heavy squats, weighted dips, rack pulls and more. If just the thought of grinding those out doesn’t sound uncomfortable enough, then prepare for the discomforting implication: these are technical moves. Still not uncomfortable? You would be if you attempted these movements without proper guidance. Aha, there we have it (a point, at last!); with such an intensive programme, even if it is for beginners, professional guidance is an absolute must.
Hire a trainer. Get under the wing of someone experienced. Take multiple inductions. Go to barbell classes. I don’t care how you go about it; just don’t go about it alone.
Our goal here is muscle, and lots of it. Our goal is also proportion and total-body development. Our goal, on top of that, is leanness enough to grate cheese on our abs. This multifarious goal doesn’t take many manipulative approaches to achieve; the full development of all major muscle groups results in a well-proportioned, thick, lean physique naturally. Everything falls into place with enough intensity, volume, good exercise selection and progressive overload. These are the basics of any resistance programme (see them all covered in a Basics for Beginners article, coming soon).
Superset 1: 3 supersets/6 sets – 90sec rest between supersets; A – barbell hip thruster – 10-12 reps, B – cable woodchoppers – 12-15 reps
Superset 2: 3 supersets/6 sets – 90sec rest between supersets; A – seated quadriceps extension machine – 10-12 reps, B – sissy squat – 12-15 reps
Superset 3: 3 supersets/6 sets – 90sec rest between supersets; A – lying hamstring curl machine – 8-10 reps; B – stiff-legged deadlifts (trap bar) – 12-15 reps
Superset 4: 3 supersets/6 sets – 90sec rest between supersets; A – calf press machine – 6-8 reps, B – seated calf raise – 15-20 reps
* When I say “day,” that doesn’t necessarily correspond with days of the week; indeed, quite on the contrary: I would recommend taking a day between each workout… these sessions are HARD. Simple but intense.
**A superset is two different exercises performed back-to-back without rest; the rest period is taken after a set of each exercise has been performed (that equals one “superset”)