Author of Functional Training with a Fork
The "Anabolic Prime"
Gentlemen, the "Anabolic Prime" requires less sets and only higher reps for lactic acid increase. Doing so helps heal strained tendons and prepares the muscles and joints for future heavy loads to be used during the mass phase. Neglecting to do so will increase over-use injuries and keep you from being able to increase your strength levels over the long haul due to pain.
Last edited by Ronnie Rowland; 10-19-2007 at 02:12 PM.
Anabolic Member
Here is the plan for Anabolic Blast
Chest/Shoulders I
Arms I
Back/Legs I
OFF
Chest/Shoulders II
Arms II
Back/Legs II
OFF
I and II are days of the same muscle groups but using different exercises.
October 19th 2007
Day 1 of 28 Anabolic Blast
Chest I
Flat barbell bench
95x12
135x6
135x6
185x8
255x1
235x4
205x7
155x11
Upper chest stack machine
100x7
100x6
100x6
D-bell standing upright rows
35s x12
55s x6
60s x6
35s x11
Front plate raises
25x10
35x7
25x7
D-bell shrugs
90s x12
90s x12
Wow, weight feels heavy after these light 2 weeks.
Last edited by UberSteroids; 10-22-2007 at 09:53 AM.
Anabolic Member
October 20th 2007
Day 2 of 28 Anabolic Blast
Arms I
Standing barbell curls (strict)
45x12
75x8
75x7
115x4
75x8
65x10
Standing hammer curls
35s x8
45s x5
30x x6
Triceps cable press down
50x12
70x8
70x8
90x5
Over head extensions
65x12
85x7
95x5
Last edited by UberSteroids; 10-22-2007 at 09:53 AM.
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