Contents
Four-day split “Strength, Muscle and Fire”
Primary goal:
A type:
Preparation level: average
Number of workouts per week: 4
Necessary equipment: barbell, dumbbells, EZ-bar (curved bar), exercise equipment
Audience: men and women
Series “Strength, Muscle and Fire”
- Four-day split “Strength, Muscle and Fire”
Author: Steve Shaw
The training program is aimed at achieving exorbitant results and maximizing muscle mass by working out each muscle group using differentiated sets based on the principle of Strength, Muscle and Fire.
Description of the training program
Back in 1986, my mentor, Dr. Mike, told me about a training system using differential repetitions in sets. In those days I was young and trusting, and therefore I did everything that my teacher said. After all, Dr.Mike was a successful straight bodybuilder, plus he had a Ph.D. and was a professor. In a word, it was simply impossible not to trust him, and after three years of using his training system, I achieved fantastic results. Over the next ten years, I have been faithful to Dr. Mike’s training philosophy, and it has never failed me. This approach to strength training helped me grow big and strong. What more could you ask for?
This training program is based on Dr. Mike’s system. Of course, over time I had to correct it a little, but I hope that my experience will be useful to you too. If you become a real apologist for the method and stick to it for 10 years or more…. well, then you will have every right to make adjustments. Remember, no system can be considered ideal until it is adapted to your individual characteristics and needs.
Dr. Mike was ahead of his time. He approached the training process from a scientific point of view in the days when everyone around and did nothing but repeat the mantra “presuppose this …” or “Vader’s principles presuppose this …”. Meanwhile, the main principle of bodybuilding is extremely simple – muscles react differently to sets with different numbers of repetitions. Dr.Mike believed that by using all reasonable repetitions in the training program, we would achieve maximum muscle hypertrophy and consistent strength gains. In my case, this principle worked, and I hope it will work for you. To learn more about the effect of set repetitions on muscle hypertrophy, read the resource.
Components of the program “Strength, Muscle and Fire”
My Strength, Muscle and Fire training system will help you build muscle mass and increase strength through a special approach to the training process: we will have three set options, and we will use all of them in one workout. For each target muscle group, we will be doing the following types of sets:
- Force. Strength sets open the training session. Strength sets involve performing from 3 to 5 reps, all approaches use the same working weight. If you do 5 reps for each set, increase your working weight. For the main muscle groups, we do from 2 to 4 strength sets, for small muscles – two strength approaches in one workout. It should be noted that for certain muscle groups, it is impractical to perform strength approaches, and sometimes it is completely unrealistic. For example, it’s hard to even imagine what a power set for the abdominal muscles should look like.
- Muscles. The muscle set consists of 6-12 reps with the same working weight. When you begin to break the threshold of 12 repetitions in each set, increase your working weight. For the main muscle groups, we do a total of 4-6 muscle sets in one workout, but we use two exercises. Small muscles get 2 to 4 muscle sets in each workout from 1 or 2 exercises. Alternatively, you can do 3 sets of one exercise.
- Fire. For each target group, we perform 1-2 fire sets, using mainly isolation exercises. Choose a weight that allows us to do 15 to 20 reps, and then increase the number of reps to 40. How? We do as many reps as we can, rest a little and return to the exercise. The pause should be as short as possible so that we replenish energy reserves for only 1-3 repetitions. Overcoming the burning pain, we perform the exercise until the total number of repetitions reaches 40. And if in the first approach we do more than 25 repetitions, we increase the working weight. We perform two fire sets for the main muscle groups, and one or two fire sets are enough to work out small muscle groups.
Remarks and comments
- Отказ – I do not advise you to work until complete failure. Try to perform each set until you feel that you will not pull another repetition, and at this moment stop the exercise. If at some point you accidentally get to this point of failure – it doesn’t matter, but you don’t need to purposefully drive yourself into a corner in every approach.
- Goal Goal – Your main goal is to progress with each workout and each set. Slip-on sets are a waste of time and effort. If you are not feeling well or you have little time – do not chase the number, but stop at fewer quality approaches.
- options – Of course, you have the right to adjust the training program to your schedule, but do not forget at the same time that it is inappropriate for a straight bodybuilder to train more than 4 times a week. Which is the best one? One that you can stick to for a long period of time.
- Minor changes What if I don’t feel like sticking to the 6-12 reps principle and want to do 6 to 10 reps? Feel free to go for 6-10 repetitions. What if I don’t like the idea of 3-5 reps in a power set? Then do 4 to 6 reps. Is it hard to do 40 reps in a fire set? Go to 30 muscle-burning reps. Note: minor changes do exist as long as you adhere to the fundamental principles of this workout program. Don’t get hung up on the little things – just think about how to lift more weight and get bigger!
- Alternating exercise – Rotating exercises every week is not a bad idea. It is clear that it is impossible to complete all exercises for the target group in one workout. For example, you can use a dumbbell set for pectoral muscle sets one week and dumbbells the next.
- Total number of approaches – It is better to start with the minimum number of approaches, and when you feel that it is time to increase the load, add the number of approaches to your training program.
- Calf muscles – Please note that there are no power sets for the calf muscles. I have no reason to believe that the calf muscles respond well to low reps.
- Quadriceps – If you like to endure pain, add an isolated set of 20 squats to fire sets for your quadriceps.
Four-day split “Strength, Muscle and Fire”
- Day 1 – Chest and Biceps
- Day 2 – Relaxation
- Day 3 – Quadriceps and Biceps thighs
- Day 4 – Shoulders and Triceps
- Day 5 – Relaxation
- Day 6 – Back, Calves and Abs
- Day 7 – Relaxation
Note: One of the possible options for organizing the training program is presented. Choose the most suitable or favorite exercise for yourself.
Day 1. Chest and biceps
Day 2. Rest
Day 3. Quadriceps and Hamstrings
Day 4. Shoulders and Triceps
Day 5. Rest
Day 6. Back, calves and abs
Day 7. Rest
Sports nutrition for the program Muscle Strength and Fire
To get the most out of the program, you will naturally need to eat well and supplement your diet with sports supplements. To get big and muscular you have to and eat like a big one, not like a ten year old girl. Be prepared to absorb massive amounts of calories and do it wisely.
A key weight gain supplement is a quality one that can provide a workout-exhausted body with fast carbohydrates for energy replenishment and fast-digesting protein for an anti-catabolic effect.
It is recommended to take it before training to enhance mental functions and raise energy potential. will provide the growing muscles and the body with the necessary set of vitamins and minerals. Do not forget that the athlete’s need for vitamins is an order of magnitude greater than the needs of an office worker leading a sedentary lifestyle and ordinary multivitamins from the pharmacy will not be enough for you.
as one of the most recognized and effective supplements, it should also be part of the minimum weight gainer.