advanced - Live Lean Mass

ADVANCED
10 SETS METHOD
PROGRAM
BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
NOTE:
This ADVANCED version of Live Lean MASS is not for everyone. It’s specifically designed for people with at least 5 years of ongoing training experience. If you’ve been training on and off for 5 years, THIS IS NOT FOR YOU. “It’s specifically designed for people with at least 5 years of ongoing training experience.” One thing you’ll noNce in the advanced program is that frequency of workouts is decreased. You may think this protocol is backwards because…well you’re advanced. But YOU WILL need more rest between these intense training sessions. Brad Gouthro -­‐ Live Lean Mass 2 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
Before Getting Started…
1.  Always consult your physician before starNng any exercise program. 2.  Always complete a proper warm up before starNng every Live Lean Mass workout. Follow the warm up provided in this program. 3.  If your main goal is adding muscle mass. NO CARDIO is required during this advanced phase. If you’re also looking to burn fat, add in NO MORE than 2 x 20 min interval cardio sessions on any of the “OFF” training days, as indicated in the workout schedule. A sample interval cardio workout is provided in this program. 4.  If you follow the proper li^ing tempos and rest periods as indicated in the program, each workout should last between 50-­‐60 minutes (not including the warm up). www.BradGouthroFitness.com 3 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
More Important Notes…
1.  FOLLOW THE PRESCRIBED TEMPOS: I can’t stress this enough. Don’t just move the weight up and down as fast as possible. Keep it controlled. Time under tension is one of the biggest factors in growing muscle! 2.  LIFT WITH FULL RANGE OF MOTION: Li^ with intelligence NOT your ego. Take each exercise through the full range of moNon. This will help build more muscle and decrease risk of injury. 3.  STICK TO THE INDICATED REST PERIODS: Keep you stopwatch, iPhone, or Nmer close by. In the beginning the rest periods may seem long, BUT they are strategically set to allow proper muscle and nervous system recovery between sets to maximize muscle growth. 4.  RECORD ALL YOUR WORKOUTS: This is a progressive workout program. Every workout I want you to conNnue challenging yourself to do more work than the previous workout for that body part. It is crucial that you use the included workout sheets to record your reps/
sets/weight for each exercise. 5.  DIET/SUPPLEMENTS: Follow diet/supplement plan as laid out in the original LIVE LEAN MASS program. www.BradGouthroFitness.com 4 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
Phase 3 Design
Advanced Program Sets: 10 sets. Advanced Program Reps/Set: Your rep count will not exceed 5 reps. In fact, your reps will go as low as 3 during certain workouts. Here’s how your rep counts will look based on the workout: Workout 1 Reps: 5 Workout 2 Reps: 4 (increase weight by 6-­‐9% from workout 1) Workout 3 Reps: 3 (increase weight by 6-­‐9% from workout 2) Workout 4 Reps: 5 Workout 5 Reps: 4 Workout 6 Reps: 3 Since this is a lower rep range, it’s very important that you keep the intensity very high, which means heavy weight. Since you’re body is neurologically advanced due to your training experience, in most cases li^ing for 10 reps would not keep the intensity high enough to produce maximum growth in the shortest period of Nme. Another thing to note, as your training experience increases, your body will adapt quicker to consistent training variables. This is why in the advanced program your reps and load will vary during the 6 workouts. Brad Gouthro -­‐ Live Lean Mass 5 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
Phase 3 Design
Advanced Program Load: As menNoned above, the reps may seem low, but the weight will be heavy and gets heavier every workout per body part. Select a weight that is 75% of your 1 rep max (1RM) or simply, your 10 rep max to failure weight. For this example lets say your 1RM is 250lbs. Thus your suitable weight would be 185 (250 x 0.75). Follow the below load schedule to ensure you’re increasing the weight properly: Workout 1 Reps: 5 Workout 2 Reps: 4 (increase weight by 6-­‐9% from workout 1) Workout 3 Reps: 3 (increase weight by 6-­‐9% from workout 2) Workout 4 Reps: 5 Workout 5 Reps: 4 Workout 6 Reps: 3 Advanced Program Frequency: You’ll be training each muscle group once every 5 days. This is the same as the previous programs but the difference is you’ll now only be performing the same exercise for that muscle group once every 10 days. Even though we’re himng the same muscle group twice within those 10 days, you’ll be himng it with a different movement in an anempt to hit different motor units. What this simply means is you’d be performing back squats for one of the workouts then front squats for the next workout within that 10 day Nmeframe. Variety is sNll very important to ensure your body conNnues to grow and not plateau. Brad Gouthro -­‐ Live Lean Mass 6 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
Phase 3
Workout #1 Reps: 5 Sets: 10 Load: Use the same weight for each set. Select a weight that is 75% of your 1 rep max (1RM) or simply, your 10 rep max to failure weight. For this example lets say your 1RM is 250lbs. Thus your suitable weight would be 185 (250 x 0.75). Here’s an example: Set 1: 185 x 5 Set 2: 185 x 5 Set 3: 185 x 5 Set 4: 185 x 5 Set 5: 185 x 5 Set 6: 185 x 5 Set 7: 185 x 4 Set 8: 185 x 4 Set 9: 185 x 3 Set 10: 185 x 3 Brad Gouthro -­‐ Live Lean Mass 7 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
Phase 3
Workout #2 Reps: 4 Sets: 10 Load: Increase the weight by 6-­‐7%. Here’s an example: Set 1: 195 x 4 Set 2: 195 x 4 Set 3: 195 x 4 Set 4: 195 x 4 Set 5: 195 x 4 Set 6: 195 x 4 Set 7: 195 x 4 Set 8: 195 x 4 Set 9: 195 x 4 Set 10: 195 x 4 Note: this workout shows you completed all the reps (with proper form) for each set even though in cycle 1 you did not. This shows an increase in work capacity from workout to workout. That’s a good thing! Brad Gouthro -­‐ Live Lean Mass 8 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
Phase 3
Workout #3 Reps: 3 Sets: 10 Load: Increase the weight by 8-­‐9%. Here’s an example: Set 1: 210 x 3 Set 2: 210 x 3 Set 3: 210 x 3 Set 4: 210 x 3 Set 5: 210 x 3 Set 6: 210 x 3 Set 7: 210 x 3 Set 8: 210 x 3 Set 9: 210 x 3 Set 10: 210 x 3 Brad Gouthro -­‐ Live Lean Mass 9 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
Phase 3
Workout #4 Reps: 5 Sets: 10 Load: Same weight as workout #2 Here’s an example: Set 1: 195 x 5 Set 2: 195 x 5 Set 3: 195 x 5 Set 4: 195 x 5 Set 5: 195 x 5 Set 6: 195 x 5 Set 7: 195 x 5 Set 8: 195 x 5 Set 9: 195 x 5 Set 10: 195 x 5 Brad Gouthro -­‐ Live Lean Mass 10 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
Phase 3
Workout #5 Reps: 4 Sets: 10 Load: same weight at workout #3 Here’s an example: Set 1: 210 x 4 Set 2: 210 x 4 Set 3: 210 x 4 Set 4: 210 x 4 Set 5: 210 x 4 Set 6: 210 x 4 Set 7: 210 x 4 Set 8: 210 x 4 Set 9: 210 x 4 Set 10: 210 x 4 Brad Gouthro -­‐ Live Lean Mass 11 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
Phase 3
Workout #6 Reps: 3 Sets: 10 Load: 7-­‐8% more than the weight li^ed in workout 3 Here’s an example: Set 1: 225 x 3 Set 2: 225 x 3 Set 3: 225 x 3 Set 4: 225 x 3 Set 5: 225 x 3 Set 6: 225 x 3 Set 7: 225 x 3 Set 8: 225 x 3 Set 9: 225 x 3 Set 10: 225 x 3 Rest: 90-­‐120 sec (refer to program for exact rest period) Tempo: Exercises with longer range of moNon will follow: 40X0 Exercises with shorter range of moNon will follow: 30X0 Note: ‘X’ refers to an explosive concentric tempo. Brad Gouthro -­‐ Live Lean Mass 12 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
Phase 3
To ensure you conNnue progressing in these last few workouts, you’ll be increasing the weight/load 5% for 2 workouts in a row. During this increase in weight, you’ll also be reducing the rep target by 1 rep for every increase in weight. Then you’ll be reducing the weight by that 5% while increasing your rep target by 1 so it’s at its original rep target. If you’re not confused by that…you sir/ma’am are a genius. Hopefully this clears it up… If you can BB curl 100 lbs for 12 reps (with good form) but you can’t increase the reps or weights, here’s what you’ll do: BB Curl Workout #1: 10 sets of 6 @ 110 lbs Workout #2: 10 sets of 5 @ 115 lbs Workout #3: 10 sets of 4 @ 120 lbs Workout #4: 10 sets of 6 @ 115 lbs Workout #5: 10 sets of 5 @ 120 lbs Workout #6: 10 sets of 4 @ 125 lbs Workout #7 (test): Try to curl 120 for 12 reps. That would be a 9% gain in just 6 workouts. Bench Press If you can bench press 300 lbs for 10 reps (with good form): Workout #1: 10 sets of 5 @ 300 lbs Workout #2: 10 sets of 4 @ 315 lbs Workout #3: 10 sets of 3 @ 330 lbs Workout #4: 10 sets of 5 @ 315 lbs Workout #5: 10 sets of 4 @ 330 lbs Workout #6: 10 sets of 3 @ 345 lbs Workout #7 (test): Try to bench 330 for 10 reps. To increase the overload of the muscles, feel free to add bands to your squamng and pressing li^s. It’s not essenNal though. Brad Gouthro -­‐ Live Lean Mass 13 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
Phase 3 Workouts
DAY 1: Chest/Back 1
DAY 2: Legs 1
Day 3: Recovery
A1. Incline Barbell Press, 10 x 5, A1. Back Squats, 10 x 5, 40X0, 40X0, rest 100 sec rest 100 sec A2. Weighted Wide Grip Pull Ups, A2. Leg Curls (feet poinNng 10 x 5, 40X0, rest 100 sec away from body), 10 x 5, 40X0, rest 100 sec B1. Weighted Gironda Dips, 3 x 6-­‐8, 40X0, rest 90 sec B1. Barbell Forward Lunges, 3 x B2. One Arm Dumbbell Rows, 3 x 6-­‐8, 30X0, rest 90 sec 6-­‐8, 40X0, rest 90 sec B2. Romanian DB Deadli^s, 3 x 6-­‐8, 40X0, rest 90 sec Day 4: Arms/Shoulders 1 Day 5: Recovery
A1. EZ Bar Preacher Curls, 10 x 5, 30X0, rest 100 sec A2. Weighted Parallel Bar Dips, 10 x 5, 30X0, rest 100 sec B1. Barbell Clean & Press, 3 x 6-­‐8, 30X0, rest 90 sec B2. DB Lateral Raise, 3 x 6-­‐8, 30X0, rest 90 sec Brad Gouthro -­‐ Live Lean Mass Day 6: Chest/Back 2
A1. Flat Bench DB Press, 10 x 5, 40X0, rest 100 sec A2. Wide Grip Pulldowns, 10 x 5, 40X0, rest 100 sec B1. Incline DB Flyes, 3 x 6-­‐8, 40X0, rest 90 sec B2. Cable Rope Face Pulls 3 x 6-­‐8, 30X0, rest 90 sec 14 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
Phase 3 Workouts
DAY 7: Legs 2
DAY 8: Recovery
A1. BB Deadli^s, 10 x 5, 40X0, rest 100 sec A2. Lying Leg Curls, 10 x 5, 30X0, rest 100 sec B1. DB Walking Lunges, 3 x 6-­‐8/
leg, rest 90 sec B2. Barbell Glute-­‐Ham Raises, 3 x 6-­‐8, 40X0, rest 90 sec Day 10: Recovery
Day 9: Arms/Shoulfers 2
Weighted Chin Ups, 10 x A1. 5, 30X0, rest 100 sec A2. Seated EZ Bar French Press, 10 x 5, 30X0, rest 100 sec B1. DB Arnold Presses, 3 x 6-­‐8, 30X0, rest 90 sec B2. Bent Over Cable Rear Delt Raise, 3 x 6-­‐8, 30X0, rest 90 sec Day 11:
Start over using Day 1 rouNne with Workout #2 program design Brad Gouthro -­‐ Live Lean Mass 15 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
Phase 3
ALWAYS REMEMBER: Keep a journal for each of your workouts detailing: # of sets performed # of reps li^ed (only count reps with proper form) Load/weight li^ed Rest Nme between li^s If you don’t keep a journal, how will you know if you’re progressing? DO IT! Brad Gouthro -­‐ Live Lean Mass 16 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
WORKOUT CALENDAR
Phase 3
Month:_____________Year:______ Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11
Chest/Back 1 Legs 1 Recovery Arms/
Shoulders 1 Recovery Chest/Back 2 Legs 2 Legs 1 Recovery Arms/
Shoulders 1 Recovery Chest/Back 2 Legs 2 Recovery Recovery Arms/
Shoulders 1 Recovery Chest/Back 2 Legs 2 Recovery Arms/
Shoulder 2 Arms/
Shoulders 1 Recovery Chest/Back 2 Legs 2 Recovery Arms/
Shoulder 2 Recovery Chest/Back 2 Legs 2 Recovery Arms/
Shoulder 2 Recovery Chest/Back 2 Legs 2 Recovery Arms/
Shoulder 2 Recovery Recovery Arms/
Shoulders 2 Recovery Chest/Back 1 Arms/
Chest/Back Recovery Shoulders 2 1 Legs 1 Recovery Chest/
Back 1 Legs 1 Recovery Recovery Chest/Back 1 Legs 1 Recovery Arms/
Shoulders 1 Chest/
Back 1 Legs 1 Recovery Arms/
Shoulders 1 Recovery www.BuildABunNow.com BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
WARM UP
Complete this warm up before every workout. Don’t be one of those dummies that think they’re too cool for warm ups. DO IT!! Note: Complete 30 sec of each exercise with no rest. Complete 2 circuits for a total of a 4 minute warm up. Proceed immediately to the workout. WARM UP Work Rest A1. Seal Jacks 30 sec 0 sec A2. Squats 30 sec 0 sec A3. Push Ups 30 sec 0 sec A4. Pendulum Lunges 30 sec 0 sec www.BradGouthroFitness.com Set #1 Set #2 18 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
Phase 3
CYCLE _____ Day ___ (Chest/Back 1):
% WEIGHT INCREASE VS. PREVIOUS CYCLE: _____ Reps: __ Sets: 10 Tempo: 40X0 Rest: 100 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Incline Barbell Bench Press
A2. Weighted Wide Grip Pullups
Reps: 6-­‐8 Sets: 3 Tempo: 40X0 Rest: 90 sec Exercise Set 1 Set 2 Set 3 B1. Weighted Gironda Dips
B2. One Arm DB Rows
Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 19 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
Phase 3
CYCLE _____ % WEIGHT INCREASE VS. PREVIOUS CYCLE: _____ Day ___ (Legs/Abs 1):
Reps: __ Sets: 10 Tempo: 40X0 Rest: 100 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Barbell Back Squats A2. Leg Curls (feet poinNng away from body Reps: 6-­‐8 Sets: 3 Tempo: 30X0, 40X0 Rest: 00 sec Exercise Set 1 Set 2 Set 3 B1. Barbell Forward Lunges B2. Romanian DB Deadli^s Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 20 BRAD GOUTHRO OUTHRO FFITNESS ITNESS PPRESENTS RESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
Phase 3
CYCLE _____ Day ___ (Arms/Shoulders 1):
% WEIGHT INCREASE VS. PREVIOUS CYCLE: _____ Reps: __ Sets: 10 Tempo: 30X0 Rest: 100 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. EZ Bar Preacher Curls A2. Weighted Parallel Bar Dips Reps: 6-­‐8 Sets: 3 Tempo: 30X0 Rest: 90 sec Exercise Set 1 Set 2 Set 3 B1. Barbell Clean & Press B2. DB Lateral Raise Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 21 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
Phase 3
CYCLE _____ Day ___ (Chest/Back 2):
% WEIGHT INCREASE VS. PREVIOUS CYCLE: _____ Reps: __ Sets: 10 Tempo: 40X0 Rest: 100 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Flat Bench DB Press
A2. Wide Grip Pulldowns
Reps: 6-­‐8 Sets: 3 Tempo: 40x0, 30x0 Rest: 90 sec Exercise Set 1 Set 2 Set 3 B1. Incline DB Flyes
B2. Cable Rope Face Pulls Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 22 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
Phase 3
CYCLE _____ % WEIGHT INCREASE VS. PREVIOUS CYCLE: _____ Day ___ (Legs/Abs 2):
Reps: __ Sets: 10 Tempo: 40X0, 30X0 Rest: 100 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. BB Deadli^s A2. Lying Leg Curls Reps: 20 (10 per leg for Single-­‐Leg Jackknife Sit-­‐Up) Sets: 3 Tempo: 40X0 Rest: 90 sec Exercise Set 1 Set 2 Set 3 B1. DB Walking Lunges B2. Barbell Glute-­‐Ham Raises Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 23 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
ADVANCED WORKOUTS
Phase 3
CYCLE _____ Day ___ (Arms/Shoulders 2):
% WEIGHT INCREASE VS. PREVIOUS CYCLE: _____ Reps: ___ Sets: 10 Tempo: 30X0 Rest: 100 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Weighted Chin Ups A2. Seated EZ Bar French Press Reps: 6-­‐8 Sets: 3 Tempo: 30X0 Rest: 90 sec Exercise Set 1 Set 2 Set 3 B1. DB Arnold Presses B2. Bent Over Cable Rear Delt Raise Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 24