Attack Time (Time to grow)

A week ago, I came across an e-book with the title of "Muscle Explosion" by Nick Nilsson, a trainer and athlete who already experienced in body building for 7 years. The whole book was about ways to grow your strength and muscle volume in a great amount within 28 days. At first, it gave me an impression that this is just like any other fitness books that boast about how much you can gain in a short period of time but some of the given facts was intriguing. It actually made me more interested and I've payed more attention to the details and it sure has its own unique ways compared to others.

According to the book, it is stated that human body have a frame that provides space for muscle to grow, it means the muscle size is really dependent to the frame size.

The author proposed a method of training and also nutrition diet to achieve more massive body within 28 days. The program is separated into 4 session: fat burning, tissue remodeling, one week structural attack, and the last 2 weeks consist of a work out called stretch-pause training,

At last, I've decided to try this program since "I think it poses no harm"

I'm planning to start the program from structural attack this week, 'considering the fact' that I've already have adequate body strength, and a moderate fat level which is around 16% (well, still high for ripped body appearance)

The exercise program that I will do is deadlift starting from 170lbs weight (considering that is my weight), each set I will perform 3 reps with 20-30 seconds break every set and before the last set, I will take 1-2 minutes of rest and do as many reps as I could till the last rep before failure. The workout session will be about 20 minutes nonstop duration, well... looks a bit harsh and challenging.

and this is the result of the structural training:

weight: 72kgs
max rep: 190lbs

#1 day

• 2 minutes attaining in 170 lbs, I drop the weight 10lbs

• 4 minutes in 160 lbs, drop the weight 10 lbs again

• 5 minutes in 150 lbs, drop the weight 20 lbs, now I am feeling my back is burning and feels like going to explode,

• 5 minutes in 130lbs,

• the last 4 minutes in 110lbs
  

#2 day

• 2 minutes in 190 lbs,

• 4 minutes in 180 lbs,
  

• 6 minutes in 160 lbs,

• 6 minutes in 140 lbs,

• 7 minutes in 120 lbs,

#3 day

• 1 minute in 210 lbs,

• 3 minutes in 190 lbs,

• 5 minutes in 170 lbs,

• 5 minutes in 150 lbs,

• 5 minutes in 130 lbs,

• 6 minutes in 120 lbs,

• the last 5 minutes in 110 lbs ( my back really feel like gonna explode....)

#4 day

• 1 minutes in 230 lbs

• 3 minutes in 210 lbs

• 5 minutes in 190 lbs

• 5 minutes in 170 lbs

• 8 minutes in 150 lbs

• 7 minutes in 140 lbs (I drop 10 lbs purposely, because I need to be strict to my self a bit!)

• 7 minutes in 130 lbs, DONE!

#5 day

• 6 minutes in 170 lbs (feel light and also tiring)

• 8 minutes in 160 lbs

• 6 minutes in 150 lbs

• 6 minutes in 140 lbs

• 10 minutes in 130 lbs

• the last 4 minutes in 120 lbs

the result:
weight : 75 kgs (+3 kgs),
maxrep: 230lbs (+40lbs)

I am really amazed that I really gain 3 kgs of lean mass and 40 lbs extra strength in my deadlift, it showed that this exercise really works to increase both your strength and body mass. I really recommend all of you guys to try this method in your workout program.

Btw, I really suggest you to pay a lot attention in proper technique during the workout program, because you will work for so many reps, around 120 reps in each session.


note: for the nutrition during the workout program have to be high carb, high protein, and "moderate" of fat.

5X5 exercise

main purpose:gainning massive strength
target: from beginner to intermediate


Description:
This exercise is as the name, 5 repetitions each set, and will be done for 5 sets.
The type of movement in this exercise should be performed in 3 counts: positive move, negative move, and holding

For the beginner, who never involve in weigth lifting you just need to pay attention in these three move for the first week to the second week. One thing that you should do is increasing your weigth each time you start the same session of training each week.
in a week program, i suggest you to make your work out program just for 3 times a week, which session train similar part, because you should concentrate to build up partialy of your body, it will waste a lot of energy and time to train a whole body in the same times,For example of training program(in a week)

day 1
warm up:
arm twist 5min
broomstick twist 5min
lower arm twist 5min
main:
chest and triceps=>bench press: 40kg,
biceps=>hammer: 20kg
abs=>janda sit-up+weight 3kg

day 2
total rest, don't touch your barbell!!

day 3
warm up:the same as day one
main:
chest and triceps: decline bench press:40kg
biceps and latisimus dorsi=> chin-up
abs(obilique)=>jack knive

day 4
another a day break, and never touch your weigth lifting equipment^^

day5
warm up: still the same as day one
main:
chest=>butterfly swing 5kg each hand
bisep=>hammer 20kg
whole abs=>gorila hanging leg raise

day 6 & 7
enjoy your time with your beloved^^

note: every session of work out have to do 5X5 program, every set pre-rest 1min
every session take a rest for 3mins

the purpose of taking a lot of time to take a rest is giving your muscle sufficient amount of protein, and excreting lactid acid which will cause sprain and block your muscle growth.

in the beginning of my training program I always put warm up, it is really important, because warm up can prevent injuries either your muscle or joint injuries, warm up also accelerate blood circulation which bring every nutrition that's very important for your muscle growth, such as: protein, mineral, multi-vitamin.
SO, please remember to do warm up before you start your practice.

Furthermore, in the end of your practice, always do cooling down, it is a crucial thing, because it prevent muscle spasm, and recharge muscle nutrition which needed to grow your muscle optimally.

Reference:
www.bodybuilding.com (online)
google search engine (online)