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Four day split for muscle gain

by MAF

The best workout for muscle gain is the 5/3/1 split. It appears to be slightly confusing, but it’s very simple to follow and allows for some creativity.

The only thing you must do is stick to the four compound exercises (Squat, Bench Press, Deadlift and Overhead Press).

I’ve been following this plan for over a year and I’ve noticed improvements in every measurable facility.

This exercise is a four week cycle. During the first week you do all of the main exercises for 3 sets with five reps.

During the second week you do each of the main exercises for 3 sets with 3 reps.

During the third week you do 3 sets with 5 reps for the first set, 3 reps for the second set and 1 max rep for the last set.

The last week is a deload week, where you do the main exercises for 3 sets of 5 reps at 50% of your max set. Here is a sample work out for the first week:

Squat 3x5
Squats at 50% 3x10
Leg Press 3x10

Bench Press 3x5
Bench at 50% 3x10
Triceps 2x10

Deadlift 3x5
Straight Leg Deadlift 3x10
Hypertensions 3x8

Overhead Press 3x5
Overhead Press at 50% 3x10
Bent over rows 3x10

The next week, the first exercises are 3x3, followed by 3x5/3/1

This workout will kick your butt. You can do it by yourself or with a friend for support. The best part is that you can mix up the accessory work so it doesn’t get boring.

You will work every muscle so you can get tight abs, a strong back and great biceps.

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Note from Dr. Dan

This can be a great workout if you are trying to gain strength. It is basically a powerlifting workout.

When you are working heavy you should really have a lifting partner who can help spot you. For instance, in the 3rd week, the last set, you will be doing bench press for your "one rep max."

The one rep max is the most weight you can bench for one repetition. If you are really doing your max, you might not be able to get the weight back up. So you need a spotter.

These exercises can be done on machines, in which case you don't have the same risks as with free weights and can get by without a spotter.

Dr. Dan

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