This building workout by Steve Shaw is designed to maximize Progression and muscle gains by hitting each muscle group with power sets, muscle sets and burn sets.
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Workout Summary * Main Goal:
Build Muscle * Workout Type:
Split
* Training Level:
Intermediate
* Days Per Week:
4
* Equipment Required: Barbell, Cables, Dumbbells, EZ Bar, Machines * Target Gender: Male & Female * Author:
Steve Shaw
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Workout Description
Back in 1986 my mentor, Dr. Mike, taught me to train in multiple rep ranges. I was young, trusting and did what he said. After all, Dr. Mike was a big natural bodybuilder. And he was a professor. It just made sense to do what he said. Over the next 3 years I used his style of training and made amazing progress. I continued to use Dr Mike's training philosophies for nearly a decade, and they never let me down. This style of lifting made me big and strong. What more could you ask for?
This workout is based on the Dr. Mike system. I have tweaked it a bit over the years. I hope that you find some use for it, and if you do end up running it for 10+ years...well, feel free to make changes. No system is perfect unless you adapt it to your individual needs.
Dr. Mike was ahead of his time. He approached training routine design from a scientific standpoint in an era where everything was Weider Principles this and Weider Principles that. Simply stated, muscles tend to respond differently to different rep ranges. Dr. Mike believed that by training in all reasonable rep ranges, you could maximize muscle hypertrophy while boosting strength. This approach worked for me, and I hope it works for you.
For more information on the impact of rep ranges on hypertrophy, please read
