Below is a guest post from our friend Marc Keys at castironknowledge, the best strength coach we know. He’s not flashy, doesn’t claim you can get ‘ripped in 4 weeks’ and doesn’t speak in hyperbole, which isn’t something the likes of PropaneFitness readers would fall for anyway. If you haven’t seen already, here’s his bench press program.

Marc now has a YouTube Channel of exercise tutorials and Q&A, as well as a video log on our forum.

Marc in his natural habitat
Marc in his natural habitat

 

Tip 1 – Food is your friend

Everyone has been told at one stage in their gym life that they need to consume more calories to grow and get bigger, you’re aware of it… then why are you not doing it? You’re not special – if you’re not getting heavier or stronger then you’re not doing something right. For the assumption of this tip we’re going to address your lack of calorie intake. What’s the plan of action? If you find you can’t get any heavier, apply the following easy 3 step plan.

Keep a food diary for a week and weigh yourself every morning
Next week, eat everything in that diary x 2 if on Monday you had 2 Weetabix for breakfast this week you’re having 4, if you have 2 ham sandwiches for lunch on Wednesday, you guessed it you’re having 4 this week. Again weight yourself every morning.
Now look at yourself in the mirror, realise you’ve gained weight easily and start eating properly.

flickr: bild01
flickr: bild01

Tip 2 – Pump up the volume

Hypertrophy is essentially a response to a volume of work done to this end you need to do quite a lot of sets and reps to get bigger in the gym. This is why the lord god Zeus invented the machine weight. Here is a simple programme you can add into your weekly free weight routine that will help to boost your muscle growth:

Upper body supplemental work out to be performed 2x a week with a weight where you feel your muscles fatiguing on the last set – 60 seconds rest between sets.

Monday and Wednesday

Lat pull down – 5×10
Low Cable Row – 5×10
Cable Fly – 5×10
Cable Side to Front Raise – 5×10
Tricep Pushdown – 5×10
Cable Curl – 5×10

Lower body supplemental work out to be performed 2x a week with a weight where you feel your muscles fatiguing on the last set – 60 seconds rest between sets.

Tuesday and Thursday

Single Leg Press – 5×10
Leg Curl – 5×10
Leg Extension – 5×10
Calf Raise – 5×10

Tip 3 – Barbells are for System Stress

deadlifting

The first exercise in your routine every day should be an exercise you expect to be barely able to move away from because you have gone so hard on it. These exercises are compound barbell exercises and for the reasons of muscle growth these are to be done to failure! If you’re not going to failure with increasing heavier weights, or with more reps on the same weight, you’re not going to be doing much growing. This part of your training programme is and always will be the most important.

A good routine I have used with great success is a simple pyramid.

Set 1 -Weight x 12 reps (if you achived reps add 2.5 kg next session for upper body and 5kg for lower body)
Set 2 -Weight x 10 reps (if you achived reps add 2.5 kg next session for upper body and 5kg for lower body)
Set 3 -Weight x 8 reps (if you achived reps add 2.5 kg next session for upper body and 5kg for lower body)
Set 4 -Weight x 6 reps (if you achived reps add 2.5 kg next session for upper body and 5kg for lower body)

Example Exercises to choose

Chest – Barbell benchpress / incline bench press / decline bench press
Shoulders – Military Press seated or standing
Back – Chest supported Barbell Row / T bar row
Legs – Squat / Deadlift / Trap Bar Deadlift / Front Squat
Biceps – Chin Up (partial ROM)
Tricep – Close grip bench / Dips

Make your first exercise set the tone for the rest of your session by throwing yourself into it with 100% intensity.

Tip 4 – Get a good pair of earphones and listen to some horrible music

When I am about to go into an all out set of Squat/Deadlift/Bench press, I like to listen to some terribly aggressive music at ear bleed levels of volume. I usually end up having 2 or 3 songs that I like to jam to. My current 3 favourites are

httpv://www.youtube.com/watch?feature=player_embedded&v=oC5ecWH8QgM

httpv://www.youtube.com/watch?feature=player_embedded&v=Y4pOIndfTzI

httpv://www.youtube.com/watch?feature=player_embedded&v=P3oBZ4_TNys

It’s obviously down to personal taste, but you need to find some music you can zone out, get aggressive to, and push yourself to the point where your body just can’t push any more. If you learn how to push yourself to the point your muscles stop working your going to make some mo’ gainz.

Tip 5 – Organise your training so you don’t end up injured

Kindergarten-Cop-2-300x155

If you’re training with the correct intensity then the goal of your programming is to stop yourself from getting injured from all the hard/intense training you’re going to be doing. The ideal programme for bodybuilding is the one that let’s you end your muscles’ shit week in, week out, without injuring yourself. As a general rule of thumb you need:

24 hours of recovery for an easy session (machine volume work)
48 hours recovery for a medium session (dumbbells to failure)
72+ hours recovery for a hard session (barbells to failure)

The best split that I have used is a simple upper / lower split keeps it simple and let’s you put work in every week and recover.

Sample using above tips might look like:

Monday

Back Squat – 12 x failure / 10 x failure / 8 x failure / 6 x failure
Dumbell walking lunge – 4×8
Lower body supplemental work out

Tuesday

Bench Press – 12 x failure / 10 x failure / 8 x failure / 6 x failure
Incline DB Press – 4×8
Upper body supplemental work out

Wednesday – Off (maybe some easy conditioning)

Thursday

Deadlift – 12 x failure / 10 x failure / 8 x failure / 6 x failure
Dumbell reverse lunge – 4×8
Lower body supplemental work out

Friday

Chin Up partial ROM – 12 x failure / 10 x failure / 8 x failure
Close Grip Press – 12 x failure / 10 x failure / 8 x failure
DB shoulder press – 4×8
Upper body supplemental work out

Weekend off or some easy conditioning work.

Hopefully some of these tips can help you look a big bigger in the new year!

Marc.

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14 responses to “Getting Hench – 5 Easy tips to help you look less like a child in a T-shirt.

  1. So based on this, an example monday workout would be:

    Back Squat – 12 x failure / 10 x failure / 8 x failure / 6 x failure
    Dumbell walking lunge – 4×8
    Lat pull down – 5×10
    Low Cable Row – 5×10
    Cable Fly – 5×10
    Cable Side to Front Raise – 5×10
    Tricep Pushdown – 5×10
    Cable Curl – 5×10

    That’s 38 sets total. I cannot imagine this could be done within 2 hours of training. So my questions are:
    – should pauses between sets be extremely short with this regimen?
    – how much time should such workout session actually take?
    – are *steady* strength gains expected or is this pure hypertrophy programme?

    Thanks in advance, propane!

  2. Craggsy said:
    So based on this, an example monday workout would be:

    Back Squat – 12 x failure / 10 x failure / 8 x failure / 6 x failure
    Dumbell walking lunge – 4×8
    Lat pull down – 5×10
    Low Cable Row – 5×10
    Cable Fly – 5×10
    Cable Side to Front Raise – 5×10
    Tricep Pushdown – 5×10
    Cable Curl – 5×10

    That’s 38 sets total. I cannot imagine this could be done within 2 hours of training. So my questions are:
    – should pauses between sets be extremely short with this regimen?
    – how much time should such workout session actually take?
    – are *steady* strength gains expected or is this pure hypertrophy programme?

    Thanks in advance, propane!

    Marc pls respond

  3. Main lift 3-5 mins per set (20-30 mins)
    DB accessory 1-2 mins (10ish mins)
    Machines 45-75 seconds – 5-7.5 min per exercise (25-35 min total)

    Total workout time – 1 hr 15 to 1 hr 45 (if your really taking your time)

    The idea is the machine weight is a weight your only fatiguing on by the last set, you can feel it working but are not close to failure until you accumulate enough fatigue by set 5.

    Your barbell lifts will definitely get stronger if you follow the protocol and put the intensity into them. Who cares about strength on machine lifts just feel it working.

  4. Compared with my usual workout this makes accessory work really quick indeed while leaving enough time to focus on the main lifts! I like that! I will give this routine a try when the time comes to mix things up a bit, thanks Marc!

  5. Craggsy said:
    Compared with my usual workout this makes accessory work really quick indeed while leaving enough time to focus on the main lifts! I like that! I will give this routine a try when the time comes to mix things up a bit, thanks Marc!

    ^^^^^^
    I don’t know it’s weird (the fact we can’t see your posts that is. TY

  6. Gettin Hench – 5 Easy tips ta help you look less like a cold-ass lil lil pimp up in a T-shirt.

    Big up me on Twizzle
    Below be a hommie post from our playa Marc Keys at castironknowledge, tha dopest strength pimp we know yo. He’s not flashy, don’t claim you can git ‘ripped up in 4 weeks’ n’ don’t drop a rhyme up in hyperbole, which isn’t suttin’ tha likez of PropaneFitnizz readaz would fall fo’ anyway. If you haven’t peeped already, here’s his bench press program.

    Marc now has a YallTube Channel of exercise tutorials n’ Q&A, as well as a video log on our forum.

    Marc up in his natural habitat

    Tip 1 – Chicken is yo’ playa

    Everyone has been holla’d at at one stage up in they toilet game dat they need ta consume mo’ calories ta grow n’ git bigger, you’re aware of it… then why is you not bustin it, biatch? You’re not special – if you’re not gettin heavier or stronger then you’re not bustin suttin’ right. For tha assumption of dis tip we’re goin ta address yo’ lack of calorie intake. What’s tha plan of action, biatch? If you find you can’t git any heavier, apply tha followin easy as fuck 3 step plan.

    Keep a gangbangin’ chicken diary fo’ a week n’ weigh yo ass every last muthafuckin morning
    Next week, smoke every last muthafuckin thang up in dat diary x 2 if on Mondizzle you had 2 Weetabix fo’ breakfast dis week you’re havin 4, if you have 2 ham sandwiches fo’ lunch on Wednesday, you guessed it you’re havin 4 dis week fo’ realz. Again weight yo ass every last muthafuckin morning.
    Now peep yo ass up in tha mirror, realise you’ve gained weight easily n’ start smokin properly.

    flickr: bild01

    Tip 2 – Pump up tha volume

    Hypertrophy is essentially a response ta a volume of work done ta dis end you need ta do like a shitload of sets n’ reps ta git bigger up in tha gym. This is why tha lord god Zeus invented tha machine weight yo. Here be a simple programme you can add tha fuck into yo’ weekly free weight routine dat will help ta boost yo’ muscle growth:

    Upper body supplemenstrual work up ta be performed 2x a week wit a weight where you feel yo’ musclez fatiguin on tha last set – 60 secondz rest between sets.

    Mondizzle n’ Wednesday

    Lat pull down – 5×10
    Low Cable Row – 5×10
    Cable Fly – 5×10
    Cable Side ta Front Raise – 5×10
    Tricep Pushdown – 5×10
    Cable Curl – 5×10

    Lower body supplemenstrual work up ta be performed 2x a week wit a weight where you feel yo’ musclez fatiguin on tha last set – 60 secondz rest between sets.

    Tuesdizzle n’ Thursday

    Single Leg Press – 5×10
    Leg Curl – 5×10
    Leg Extension – 5×10
    Calf Raise – 5×10

    Tip 3 – Barbells is fo’ System Stress

    Da first exercise up in yo’ routine every last muthafuckin dizzle should be a exercise you expect ta be barely able ta move away from cuz you have gone so hard on dat shit. These exercises is compound barbell exercises n’ fo’ tha reasonz of muscle growth these is ta be done ta failure biaaatch! If you’re not goin ta failure wit increasin heavier weights, or wit mo’ reps on tha same weight, you’re not goin ta be bustin much growing. This part of yo’ hustlin programme be n’ always is ghon be da most thugged-out blingin.

    A phat routine I have used wit pimped out success be a simple pyramid.

    Set 1 -Weight x 12 reps (if you achived reps add 2.5 kg next session fo’ upper body n’ 5kg fo’ lower body)
    Set 2 -Weight x 10 reps (if you achived reps add 2.5 kg next session fo’ upper body n’ 5kg fo’ lower body)
    Set 3 -Weight x 8 reps (if you achived reps add 2.5 kg next session fo’ upper body n’ 5kg fo’ lower body)
    Set 4 -Weight x 6 reps (if you achived reps add 2.5 kg next session fo’ upper body n’ 5kg fo’ lower body)

    Example Exercises ta chizzle

    Chest – Barbell benchpress / incline bench press / decline bench press
    Shoulders – Military Press seated or standing
    Back – Chest supported Barbell Row / T bar row
    Legs – Squat / Deadlift / Trap Bar Deadlift / Front Squat
    Biceps – Chin Up (partial ROM)
    Tricep – Close grip bench / Dips

    Make yo’ first exercise set tha tone fo’ tha rest of yo’ session by throwin yo ass tha fuck into it wit 100% intensity.

    Tip 4 – Git a phat pair of earphones n’ dig some wack music

    When I be bout ta go tha fuck into a all up set of Squat/Deadlift/Bench press, I gotta dig some terribly aggressive noize at ear bleed levels of volume. I probably end up havin 2 or 3 joints dat I gotta jam to. I be a gangsta yo, but y’all knew dat n’ mah current 3 favourites are

    httpv://www.youtube.com/watch?feature=player_embedded&v=oC5ecWH8QgM

    httpv://www.youtube.com/watch?feature=player_embedded&v=Y4pOIndfTzI

    httpv://www.youtube.com/watch?feature=player_embedded&v=P3oBZ4_TNys

    It’s obviously down ta underground taste yo, but you need ta find some noize you can unit out, git aggressive to, n’ push yo ass ta tha point where yo’ body just can’t push any mo’ n’ mo’ n’ mo’. If you learn how tha fuck ta push yo ass ta tha point yo’ musclez stop hustlin yo’ goin ta cook up some fuckin mo’ gainz.

    Tip 5 – Organise yo’ hustlin so you don’t end up fucked up

    If you’re hustlin wit tha erect intensitizzle then tha goal of yo’ programmin is ta stop yo ass from gettin fucked up from all tha hard/intense hustlin you’re goin ta be bustin. Da ideal programme fo’ bodybuildin is tha one dat let’s you end yo’ muscles’ shizzle week in, week out, without injurin yo ass fo’ realz. As a general rule of thumb you need:

    24 minutez of recovery fo’ a easy as fuck session (machine volume work)
    48 minutes recovery fo’ a medium session (dumbbells ta failure)
    72+ minutes recovery fo’ a hard session (barbells ta failure)

    Da dopest split dat I have used be a simple upper / lower split keeps it simple n’ let’s you put work up in every last muthafuckin week n’ recover.

    Yo, sample rockin above tips might look like:

    Monday

    Back Squat – 12 x failure / 10 x failure / 8 x failure / 6 x failure
    Dumbell struttin lunge – 4×8
    Lower body supplemenstrual work out

    Tuesday

    Bench Press – 12 x failure / 10 x failure / 8 x failure / 6 x failure
    Incline DB Press – 4×8
    Upper body supplemenstrual work out

    Wednesdizzle – Off (maybe some easy as fuck conditioning)

    Thursday

    Deadlift – 12 x failure / 10 x failure / 8 x failure / 6 x failure
    Dumbell reverse lunge – 4×8
    Lower body supplemenstrual work out

    Friday

    Chin Up partial ROM – 12 x failure / 10 x failure / 8 x failure
    Close Grip Press – 12 x failure / 10 x failure / 8 x failure
    DB shoulder press – 4×8
    Upper body supplemenstrual work out

    Weekend off or some easy as fuck conditionin work.

    Hopefully a shitload of these tips can help you look a funky-ass big-ass bigger up in tha freshly smoked up year son!

    Marc.

  7. Do you believe that a regular pyramid has more benefits than a reverse pyramid? I could see one possible reason and that you would be stronger when attempting your moderate rep ranges (8-12). And obviously convenice. Just not sure if the reverse would be better getting stronger in the lower range and use the final sets as a form of ‘pump’ work.

  8. Craggsy said:
    Do you believe that a regular pyramid has more benefits than a reverse pyramid? I could see one possible reason and that you would be stronger when attempting your moderate rep ranges (8-12). And obviously convenice. Just not sure if the reverse would be better getting stronger in the lower range and use the final sets as a form of ‘pump’ work.

    If bodybuilding is your goal, heavy weight in high rep ranges is your goal not heavy 1-4 reps. If you want to get stronger pyramids suck ass.

    Fresh for 12 rep weight = mo gainz.

    Tired for 12 rep weight = less gainz.

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