The Routine
M-Time – The Max Factor
M-Time is the time between each rep, after each rep the weight should be racked or set down and gotten completely out of your hands for the duration of the M-Time. This time can be manipulated as advancing fatigue ensues, IE first few reps use 3-5 seconds, next 5 to 10 - use 7 seconds, during the last 5 use 10 seconds. The starting time is usually going to be dictated by your own recovery from repetitive contractions and the intensity you are using. As the cycle progresses the M-Time may need to be increased to combat the effects of fatigue from heavier loading. The ideal starting time will vary and some experimentation will probably be needed to find the adequate time to use. In any case the M-Time should be used from the very first rep.
Frequency
As we’ve mentioned in the previous chapter once per week isn’t going to cut it when you are trying to build as much muscle tissue in the shortest amount of time possible. With that said the workout is set up in an alternating workout fashion, A&B routines, they are both full body workouts but may be split to upper/lower, push/pull or whatever you deem necessary to fit into your training schedule.
Each Body part should be hit at least 2 times per week with at least 1 set of the primary movement and if needed 1 set of the secondary.
A typical implementation would be-
Monday and Thursday A routine,
Tuesday and Friday B routine, this can be arranged in any fashion depending on your training level or schedule.
Other examples;
3X week
Week 1
Monday-A
Wends-B
Fri-A
Week 2
Monday-B
Wends-A
Fri-B
2X week
Monday-A
Thursday-B
Rep Cadence and Tempo
Each Compound movement IE the first movement for each exercise should have a cadence of as fast as possible concentric, a controlled eccentric. After each complete rep is performed the weight should be racked for the M-Time being used. (see M-Time above)
Each isolation or subsequent movement (if chosen to do so) should be performed with as fast as possible concentric and a controlled eccentric. Again after each rep the weight should be racked for the M-time being used.
Rest Between Sets
If choosing to do multiple sets, I only recommend one, the rest between sets should allow for enough strength recovery to successfully complete at least 80% of the same number of reps as the previous set.
Working in a circuit fashion may be advantageous as this may allow enough time between sets but if working in a gym where equipment availability is an issue then simply use a rest period as described in the previous paragraph.
Bicep and Tricep Work
Although direct bicep and tricep work may not be necessary since many of the pulling and pushing movements already activate these muscles many trainees simply can not have a successful workout without the addition of direct upper arm work. With this in mind you may add in any of your favorite bi and or tri work but I do not recommend doing this more than 1 or 2X week and I recommend the volume be kept low for each workout these are used. If you do I also recommend you use the same set up, a compound followed by an isolation exercise that concentrates on stretch, racking the weight between reps.
Bicep Recommendation-following your last set of Back exercises add 1 or 2 sets of incline DB curl, concentration curl, BB curl or whatever isolation exercise you choose to use.
Tricep Recommendation-following your last pressing/pushing movement for chest or shoulders add 1 or 2 sets of Tricep Extensions, pushdowns or whatever isolation exercise you choose to use.
Muscle Specific
This setup may also be used in conjunction with any individual muscle group in order to specifically induce growth to lagging muscle groups or address symmetry issues.
Progression and starting intensity.
The progression is set up in an undulating linear fashion. There are 3 phases to this program.
Phase 1- Using your 10 RM load 4 workouts per week
Phase 2- Using your 8 RM load 4 workouts per week
Phase 3- Using your 6 RM load 4 workouts per week
Each phase starts out at 75% of the RM for that phase and increases over the duration to a maximum of 110% of the RM.
Example.
10RM load = 100 lbs
Week 1
Workout 1, A routine- 20 Reps –75 lbs.
M-Time- 1 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 2, B routine- 20 reps –75 lbs.
M-Time- 1 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 3, A routine-20 reps – 80 Lbs
M-Time- 2 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 4, B routine- 20 reps –80 lbs.
M-Time- 2 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Week 2
Workout 5, A routine-20 reps – 85 Lbs
M-Time- 3 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 6, B routine- 20 reps –85 lbs.
M-Time- 3 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 7, A routine-20 reps – 90 Lbs
M-Time- 4 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 8, B routine- 20 reps –90 lbs.
M-Time- 4 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Week 3
Workout 9, A routine-20 reps – 95 Lbs
M-Time- 3 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 10, B routine- 20 reps –95 lbs.
M-Time- 3 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 11, A routine-20 reps – 100 Lbs
M-Time- 4 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 12, B routine- 20 reps –100 lbs.
M-Time- 4 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Week 4
Workout 13, A routine-20 reps – 105 Lbs
M-Time- 5 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 14, B routine- 20 reps –105 lbs.
M-Time- 5 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 15, A routine-20 reps – 110 Lbs
M-Time- 6 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 16, B routine- 20 reps –110 lbs.
M-Time- 6 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
For planning your routine please download the Excel Spreadsheet here
Increasing the reps-The system is based on 20 reps throughout the cycle. This can be changed if desired. However I do recommend trying to stick to at least 15- 20 reps as it allows sufficient TUT and it is much easier than trying to identify varying reps when fatigue is manipulated in this way.
Decreasing the duration- to decrease the duration from 12 weeks to fewer simply remove the duplicate intensity workouts IE each or every other workout would increase in intensity.
Work Out A
Follow the Exercise order, thigh and calf work may be put last if you prefer
Thighs-
Squat or Leg Press
Super set with Leg Ext or Sissy Squat (if desired)
Leg Curl
Super Set with SLDL or Good Morning (if desired)
Calves-
Standing Calve Raise
Superset with Donkey Calve Raise on Blocks (if desired)
Back-
Wide Grip Pronated Pull Up/Down
Bent BB Row to Bottom of Rib Cage or similar
Chest-
Flat Bench BB/Dips or DB Bench Press
Superset with Fly (if desired)
Shoulder-
Military Press or Shoulder DB Press
Superset with DB Incline Lateral Raise (if desired)
Traps, Rear Deltoid-
BB Laying Chin Row or Seated High Row
Superset with Prone or Bent Shoulder Lateral (if desired)
Workout B
Thigh-
Squat or Leg Press
Super set with Leg Ext or Sissy Squat (if desired)
Leg Curl
Super Set with SLDL or Good Morning (if desired)
Calves-
Standing Calve Raise
Superset with Donkey Calve Raise on Blocks (if desired)
Back-
Narrow Grip Supinated Pull Up/Down
Bent BB Row narrow grip to beltline
Chest-
20 Degree BB or DB Bench Press
Superset with Incline Fly (if desired)
Shoulder-
Primary-Upright Row
Secondary-Superset with Upright Lateral Raise (if desired)
Traps, Rear Deltoid-
DB or BB Shrugs Seated or Standing
Superset with Laying or Bent Shoulder Lateral (if desired)
If knees, shoulders or back is of concern then substitution of exercises can be done as long as plane of movement and degree of stretch is relatively equal for the substitutions. Whether done on free weight or machine should not make a difference. Machines will make this program inherently easier as the racking movement is already accommodated for in most machines. When substituting exercises always keep safety as your top priority.
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