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The Strength Gaining Workout and Diet Part II Articles Database Articles by Writer Articles Written by Matt Canning The Strength Gaining Workout and Diet Part II

Click HERE for Part I of this series.

Go to: The Workout Weeks 5-7

Go to: The Workout Weeks 8-10

Go to: The Workout Weeks 11-12

Go to: The Diet

Go to: General Tips

The Workout Weeks 5-7
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The Workout Weeks 5-7

The second phase of this program is to help you gain strength. Since you will be working out with increased poundages, allow yourself 1.5 to three minutes of rest between each set.

Pretraining Warm-up

Before each workout, perform light cardio activity for 10-15 minutes. A stationary bike, combined with light stretching of the muscles to be worked out that day will help you ease into the workout to follow.

The Workout
Day 1: Legs
Bodypart Exercise Sets Reps
Thighs Leg Extensions 1 20
Squats 6 8-10
Leg Extensions 5 8-10
Standing Hamstring Curls 5 8-10
Seated Hamstring Curls 5 8-10
Day 2: Chest and Calves
Chest Flat Barbell Presses 6 8-10
Incline Dumbbell Presses 5 8-10
Calves Seated Calf Raises 5 8-10
Standing Calf Raises 5 8-10
Day 3: REST
Day 4: Back & Traps
Back Deadlifts 6 8-10
Seated Pulldowns to the Front 5 8-10
Hyperextensions 5 8-10
Traps Dumbbell Shrugs 6 8-10
Day 5: Shoulders, Arms
Shoulders Seated Barbell Front Presses 5 8-10
Bent Lateral Raises 5 8-10
Upright Rows 5 8-10
Biceps Barbell Curls 6 8-10
Triceps Straight-Arm Triceps Pushdowns 6 8-10
Forearms Straight-Bar Triceps Pushdowns 6 8-10

The Workout Weeks 8-10
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This phase of the workout is to condition you to increase power. The simple strategy to do this is to decrease the number of reps per set. Decrease them to six for each of the compound movements in the workout. Accelerate the weight slowly and under control, making safety your top priority. If you can include a training partner - do so. Better safe than sorry. Do not increase your speed on deadlifts because this is an exercise which most easily causes injury - Back injury, which is definitely something that you will want to avoid as much as possible! For rest between sets - make it between three to five minutes. It is important you train with intensity, as this rest period is designed for the intensely training individual. Weight is not important, but subjective intensity is. You should feel that you've worked very hard once these sets are finished.

For those of you not familiar with what your maximum lifts may be, check out the link below:

Click - One Rep Max (1RM) Calculator

If you are having any problems using the calculator, don't hesitate to contact me at the e-mail address below.

The Workout Weeks 11-12
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For weeks 11 and 12, your warmup should be as per usual - light cardio for 10-15 minutes pre-workout. Lightly stretch any muscle groups used the day of the workout. For example, be sure your legs are stretched before doing quads.

The Workout Weeks 11-12
Day 1: Quads - Squats
Bodypart Exercise Sets Reps
Quads Barbell Squats 6 8, 6, 6, 3, 3, 6
Day 3: Rest
Day 3: Chest - Bench Presses
Chest Bench Presses 6 8, 6, 6, 3, 3, 6
Day 4: Rest
Day 4: Back - Barbell Rows
Back Barbell Rows 6 8, 6, 6, 3, 3, 6
Day 6 & 7 - Rest

The Diet
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The Diet
Weeks 5 and On
  • 5 OZ Oatmeal

  • 4 Whole Eggs

  • 1 Yolk

  • 1 Banana

  • 2-3 Slices Whole Wheat Toast
  • Protein (40g) Drink

  • 1 Orange
  • 0.5 lb Meat, Fish or Poultry

  • 10-12 OZ Baked Potato

  • 4 OZ Fresh Vegetables
  • Protein (40g) Drink
  • 0.75 lb Meat, Fish or Poultry

  • 10-12 OZ Baked Potato

  • 4 OZ Fresh Vegetables
  • Protein (40g) Drink

General Tips
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At this point in the program your enzyme and digestive systems should be adequately prepared for the increase in calories. As you can see, you consume the most in terms of both overall calories and protein during weeks 5 and onwards. Your body should be able to handle this just fine at this point. If this is not the case, revert back to the diet from weeks three and four, and if that is still too much, you can go back to the diet from the first week for maintenance. As mentioned though, your body should have no problem handling these additional calories.

Water intake should be at approximately one gallon (3.8 litres) each day.

Click HERE for Part I of this series.

Take care,

Matt Canning

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