Heavy Legs - Nutrition / Special Supplements For Mass!

DAY FIVE:
Heavy Legs

(You use planned progression and your weights are based on
225 x 10 reps normal work out poundage).

Squat - straight sets (lots of rest)

Set #1: warm-up 
X 10 easy reps - 135

Set #2: warm-up 
X 5 Reps - 185

Set warm-up 
X 3 Reps - 205. 

Work Set #1: 
Use your normal 12 - 15 rep weight 
(in this case 205-lbs.) and
do 15 - 25 reps. 

Rest 5 minutes

Work Set #2: 
Add 20-lbs. (225) and try to get 10 - 20 reps.

Rest 5 minutes

Work Set #3:
 
Use the same weight as work set one (205) and go for max reps 

Note: Add weight when you make 25 reps on your first work set or
20 reps on the 2nd work set, but the 3rd work set is
always the same weight as 1st. Try to add at least 1 rep to each
work set above each workout.


Push/Pull Series to finish: 
Leg presses: 
3 x 8 - 12 reps 

Leg curls: 
3 x 8 - 12 reps

NUTRITION/SPECIAL SUPPLEMENTS FOR MASS!

Aim for at least 1.5 times your body weight in grams of protein every day. To start you'll need at least 3 regular meals based around whole food protein sources such as steak, eggs, lean ground beef, turkey, chicken, cottage cheese and low fat fish.

Most people just can not eat 5-7 whole food meals every day. Instead of trying to choke down one can of tuna after the other all day long, protein drinks and bars make getting your protein quota easier.

You need an intelligent blend of highoctane proteins for growth and support. We do strongly believe that Beverly Ultra Size is the best in quality, convenience, taste and thus results. Ultra Size is best as a rich and creamy drink with skim milk for even more protein. You can also make Ultra Size pudding, Ultra Size Frozen Treats, Ultra Size crepes and more.

No matter how you use Ultra Size it provides extra nutritional support and superior source high nitrogen to grow muscle.

Another very important support tool in your program is Ultra 40 - almost a perfect bodybuilding food. This will not only supply a surplus of amino acids and a premium grade beef protein, but Ultra 40 is laced with micronutrients that provide the groundwork within your metabolism for big growth. This will give you the constant influx of nutrients you need to recover and facilitate growth, 24-7!

For advanced trainees, "Forget what the experts say"… you can grow while you train. We've all heard the phrase "you don't grow in the gym". There are both truths and fallacies to this statement.

Your efforts in the gym stimulate the growth and recovery that takes place outside of the gym. Muscle Mass provides a top grade fuel source of BCAAs for your muscles to feed on while you are training. In addition to fueling growth, an adequate supply of BCAAs in the bloodstream stimulates the utilization of fat stores, and increases levels of growth-producing hormones such as testosterone, insulin and growth hormone. Muscle Mass BCAA's during training can increase all three anabolic hormonal environments far past what training alone can provide.

Finally we also feel that creatine monohydrate and extra glutamine will help most people gain mass, especially naturals.

How Long?

42 days.

Now, If after 42 days, you are still able to meet your planned progression goals go another two weeks. Be sure you pay close attention to your nutrition. Take your supplements regularly. Plan each training session in advance. We guarantee you'll build more muscle in the next 6 weeks than you have in the past 6 months! BMJ