OVERVIEW

Before we start we at CHROME would like to say that this workout is not for the faint hearted. If you are someone that usually cuts a workout short due to the fact that you are not a fan of the last exercise, then we advise you to not do this workout. This workout is going to test both your physically and mentally, are you ready?

THE MORE MUSCLE MORE MASS WORKOUT


We are going to be training reverse pyramid style! Usually you would start and perform an exercise for 12 reps and lower it to 10 and then 8, or something like that, right? Well, this is going to work the complete opposite way around. We are going to start with 8 reps, work our way up to 12, and then for the last set try and see if we can push out 6.

Here is an example of how a normal set would look like:

Barbell Chest Press: 8,10,12, 6


WARM UP


No, we aren’t just going to jump into 8 reps from the start, there needs to be a warm up set before each exercise. You can perform 15-20 reps as a warm up, that should do the trick and help prevent any unnecessary injuries.


FOCUS ON FREE WEIGHTS


We need you to focus on more free weight exercises rather than machines. Machines are great for developing muscles and targeting a specific area or isolating a muscle, if you will. However, the M4 program needs you to be more old school. We are going to work with barbells and dumbbells mainly!

NUTRITION



 

Nutrition is KEY! You can lift as heavy as possible, lift as much as possible, but if you aren’t refueling, the chances are you probably ain’t making gains!

CARBOHYDRATES


By now you probably know that low GI carbs should be your main source of fuel. We suggest working on 2 – 3 grams of carbs per kilogram in body weight. Sweet potato, brown rice, these are going to be your staple foods!

PROTEIN


As much as possible, whenever possible! With this kind of training intensity and volume you need every little bit of ammo you can get your hands on! The M4 program isn’t too picky about whether your protein source is lean or not. A little bit of saturated fat can go a long way in boosting your testosterone! In this case, red meat, pork and ostrich will probably work best, but we aren’t suggesting to stay away from the cleaner sources like eggs and chicken!

SUPPLEMENTATION


Like we said, the M4 program is going to require every little bit of ammo you can get to help prevent catabolism and encourage muscle growth! With that in mind, here are some of the supplements we suggest!


BCAA’S


An ideal something to sip on at work or on the go, something that can help you stay anabolic 24/7! 3 to 5 grams pre- and post-workout can also go a long way!


SUGGESTED BCAA’S


BioTech USA 100% BCAA

100% BCAA is an amino acid product of 100% purity. Amino acids are the building blocks of the proteins contributing to muscle mass growth and maintenance. The powder product contains three essential amino acids – isoleucine, leucine and valine –, in a ratio of 2:1:1. Due to their chemical structure, they collectively represent the group of branched chain amino acids (BCAAs).



PROTEIN


Whey is always a solid bet! But, if you want don’t want to be average, you need a non-average whey, and Scitec’s Whey Protein Isolate is one of the better bets! If you are quite an active individual and struggle to get in all those meals, have a look at something like Scitec Nutrition Jumbo that can help fill the gap and provide your body with the necessary calories and nutrients it needs during the day!


SUGGESTED PROTEIN


BioTech USA Hydro Whey Zero

Hydrolysed whey protein isolate (WPH) is a pre-digested and partially hydrolysed protein powder. During hydrolysation, special enzymes are used to break down protein chains to shorter peptides, which results in a faster digestion and absorption of the given formula. Highly hydrolysed proteins are even less allergenic than other proteins, and are therefore frequently used in protein supplements and nutritional formulas produced for medical purposes.


PRE-WORKOUT


No supplement arsenal is complete without a solid pre-workout. We suggest something like Scitec Nutrition Big Bang 3.0 or Hot Blood 3.0! These pre-workouts are designed to help you perform better for longer while providing your muscles with superior nutrients that can help kick-start protein synthesis, recovery and growth, not to mention the massive kick you will get from it!


SUGGESTED PRE-WORKOUT


BioTech USA Black Blood

Have you tried all the pre-workout energisers and none of them seemed to work? Do you want to try something really effective? Something that makes you motivated again to tear those weights apart? Something to help you concentrate on training like never before? Drink up a shot of Black Blood and meet the power of the dark side!



BioTech USA SuperNova

Performance, more energy, increased alertness, more concentration – all in one place, and without carbohydrates? Nothing can stop you from pumping yours muscles and overcoming your own limitations without an excess calorie intake!





M4 WORKOUT – MORE MUSCLE, MORE MASS WORKOUT PLAN



Day 1: Chest and Abs

Exercise
Set 1
Set 2
Set 3
Set 4
Barbell Flat Bench Press
8
10
12
6
Dumbbell Incline Bench Press
8
10
12
6
Flat Dumbbell Fly
8
10
12
6
Cable Crossover
8
10
12
6
Chest Dips with Weight
8
10
12
6
Ball Crunches
20
20
20
20
Hanging Leg Raises
20
20
20
20

Day 2: Quads, Hamstrings and Calves


Exercise
Set 1
Set 2
Set 3
Set 4
Barbell Squats
8
10
12
6
Leg Press
8
10
12
6
Dumbbell Step Ups
8
10
12
6
Barbell Lunges
8
10
12
6
Hamstring Curls
8
10
12
6
Barbell Stiff Leg Deadlifts
8
10
12
6
Standing Machine Calves
20
20
20
20
Donkey Calf Machine
20
20
20
20
Toe Presses on Leg Press Machine
20
20
20
20

Day 3: Shoulders and Abs


Exercise
Set 1
Set 2
Set 3
Set 4
Barbell Shoulder Press
8
10
12
6
Barbell Upright Rows
8
10
12
6
Dumbbell Lateral Raises
8
10
12
6
Dumbbell Bent Over Raises
8
10
12
6
Barbell Shrugs 
8
10
12
6
Ab Crunch Machine
8
10
12
6
Plank 
60sec
60sec
60sec
60sec

Day 4: Back and Calves


Exercise
Set 1
Set 2
Set 3
Set 4
Barbell Deadlifts
8
10
12
6
Chin Ups with Weight
8
10
12
6
Barbell Rows
8
10
12
6
Dumbbell Bent Over Rows
8
10
12
6
Seated Cable Rows
8
10
12
6
Lat Pulldowns
8
10
12
6
Seated Calf Machine
20
20
20
20
Smith Machine Standing Calves
20
20
20
20

Day 5: Arms


Exercise
Set 1
Set 2
Set 3
Set 4
Barbell Curls
8
10
12
6
Dumbbell Incline Curls
8
10
12
6
Hammer Curls
8
10
12
6
Barbell Reverse Curls
8
10
12
6
Close Grip Bench Press
8
10
12
6
Hanging Tricep Dips with Weight
8
10
12
6
Dumbbell Overhead Tricep Ext.
20
20
20
20





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