Hardcore Bodybuilding: Monster Muscle Building Part 3 (Not Your Average Wimpy Internet Article)

Hardcore Bodybuilding

 at its finest. It's time to get your nose out of that glossy muscle magazine, full of powder puff workout programs that will get you nowhere, and get into the real world of weightlifting that will build real muscle. Some refer to this type of training as 'Power Bodybuilding'. That 'some' is a very small number though, as most people in most gyms do not know how to train truly hardcore. I mean training hardcore resulting in hardcore muscle gains. You can train 'hard' until you pass out and are blue in the face. That does not mean you will even gain a gram of new muscle from it.

Fact is, most trainees do not gain even a pound of new muscle from year to year. You know the guys at your gym, who look the same year after year. You are probably one of them if you are reading this article. Well, good for you it is your lucky day! Things are about to change! Make sure to read all of the articles in my "Hardcore" series. Each article gives extra bits and pieces that are essential to the entire program. Do make sure you read my articles about whey protein, diet, and avoiding mistakes also. I am here to guide you into the realm of hardcore successful bodybuilding.

Now, on to workout #3. Just a quick 'note'. There are a total of 6 different workouts. This program takes 2 weeks to complete, then workouts are repeated. Three workouts each week, preferably done on a Monday, Wednesday, Friday split. The total body is split between 2 workouts. During the course of the 2 week period, each body part gets trained directly 3x total. Twice one week, the once the next week. That timing is perfect for muscle growth. Here is workout #3:

Incline Dumbbell Bench Press keep the incline on the low-end

Hammer Strength Machine Pulldowns I prefer overhand pulls, under is OK

Behind the neck standing Military Press a classic exercise

Power Cage Rack Pulls set the pins so the bar is just above the knee caps

Power Shrugs perfect to do when done with the rack pulls

Dips (triceps emphasis) just go down to upper arm parallel

You will have to read the previous articles to get the instructions on how to warm up and perform the 3 'working' sets for the exercises. I will go over the exceptions here. Once warmed up properly for the rack pulls, simply perform 1 all out set at your heaviest weight, anywhere between 6 - 10 reps. Upon completion, strip the bar down to a weight that is challenging for one single all out set of power shrugs. Look them up on YouTube if you do not know how to do them. Most do not.

You most likely will not need to warm up for the dips, just hit the first set, followed by the other two. Add weight with a belt if you can.

Exercise substitutions are allowable as long as the same basic motion is being performed. Remember though, you cannot repeat any of the same exercises on different workouts of the six workout cycle.

Make sure to hold a good solid single static rep on all the exercises of this workout, except for the rack pulls and power shrugs. If you have to ability to also perform a single negative rep on some of the exercises that is fine also. That is, once your sets are done for that exercise, and not on the rack pulls or power shrugs.

Hope you have enjoyed this installment. You now have workouts #1 - 3. That is enough to complete the first week of this two week cycle. Now read below and you can find out how to get discounts on the best bodybuilding products, at the best bodybuilding supplement site in the world!

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