JDP Top trainer Jackson Hinch provides you with a plan to create a strong body.
What’s your aim in the gym?
To be able to lift weights that leave bent bars and stunned bystanders in your wake, to be wide enough you have to turn sideways through doorways, to have arms that look they could crack a coconut wide open just by squeezing, or just to be able to beat all your mates at arm wrestling?
What if you could have it all?
Being strong and growing muscle go hand in hand. No matter what you’ve read in your local magazine or what the small “bodybuilding” expert at the gym told you, you won’t grow appreciable muscle with light weight and high reps.. Your body needs a real reason to pack on slabs of muscle. Your training requires a certain level of intensity and progression week to week, month to month, year to year to ensure that you make the most of your muscle building efforts.
Ever look at which athletes pack the most muscle on their bodies?
I’ll give you a hint. It’s the ones who shift the most amount of weight or have to produce the most amount of force in their chosen sports.
For example, Gymnasts and Sprinters are lean and muscular but usually very light as they are only shifting their own bodyweight. Taking it a step further Rugby Players or Throwers are generally muscular but also much bigger than the former examples as they are required to move themselves as well as external objects, whether that is another player or a throwing implement. Taking it to the furthest extreme, and the athlete’s that pack on the most muscle possible are Strongmen, Bodybuilders, and Powerlifters. Their entire goal is to shift as much weight as possible and let’s look at how much muscle they have. You’d be hard-pressed to find a top Powerlifter or Strongman without a lot of muscle, and equally a top Bodybuilder who isn’t strong as anything. There’s more than just a correlation there!
If we are aiming to put on muscle tissue in kilograms and kilograms we need to train like those that are the best at it. This is where this training plan will come into play. Use the following plan to get you to be the strongest and most muscular you’ve ever been!!
This will be 8 weeks of likely the hardest training you have done in your gym career. We start with a four-week conditioning and hypertrophy (muscle growth) block, followed by a second four-week block where we put the newly grown muscle to good use and prepare it to shift heavy weight, get stronger and be functional.
Week One Through Four
Day One – Chest & Triceps
Bench Press > Warm Up then 2 sets of 6-8, 2 sets of 10-12. (90-120 Secs Rest)
Incline DB Bench Press > 4 sets of 10-12 (60-90 Secs Rest)
Incline Barbell Guillotine Press/Standing Plate Press > 3 sets of 12-15/12-15 (Superset, Rest 60 Secs Between Supersets)
Close Neutral Grip Flat DB Press > 4 sets of 15, 10, 10, 15 (60 Secs Rest)
Barbell Skull Crusher > 4 sets of 12-15 (60 Secs Rest)
Day Two – Legs & Core (Quad Focus)
Barbell Squat > Warm Up then 2 sets of 8-10, 2 sets of 10-12 (Rest 120 Secs)
DB Walking Lunge > 3 sets of 10 steps each Leg (Rest 90 Secs)
Front Squat > 4 sets of 10-12 (Rest 90 Secs)
Sissy Squats > 3 sets of 15-20 (Rest 60 Secs)
Lying Leg Raises > 80 Total Reps (Achieve Rep Count in as few sets as possible)
Day Three – Back & Biceps
Barbell Row > Warm Up then 4 sets of 8-12 (Rest 90 Secs)
Close Grip Pull Ups (Underhand or Neutral Grip) > 4 sets of 6-10 (Rest 90 Secs)
One Arm DB Row > 3 sets of 12-15 each Arm (Rest 60 Secs)
Wide Grip Pulldowns > 3 sets of 10 reps Behind the Head then 10 reps in front (Rest 60 Secs)
Standing Alternating DB Curls > 4 sets of 24-30 (Rest 60 Secs)
Seated DB Concentration Curls > 2 sets of 12-15 each Arm (Rest 60 Secs)
Day Four – Shoulders & Triceps
Seated Military Press > Warm Up then 3 sets of 8-10, 2 sets of 12-15 (Rest 90 Secs)
Seated Arnold Press > 3 sets of 10-12 (Rest 60 Secs)
Seated DB Side Raises > 4 sets of 12-15 (Rest 60 Secs)
Standing DB Side Raises/Cable Face Pull > 4 sets of 10-12/10-12 (Superset, Rest 60 Secs Between Supersets)
Cable Pressdowns/Overhead Cable Tricep Extensions > 4 sets of 12-15/12-15 (Superset, Rest 60 Secs Between Supersets)
Day Five – Legs & Core (Hamstring Focus)
Romanian Deadlift > Warm Up then 2 sets of 6-8, 2 sets of 8-10 (Rest 120 Secs)
Box Squat > 4 sets of 8-10 (Rest 90 Secs)
DB Goblet Squat > 3 sets of 12-15 (Rest 60-90 Secs)
DB Medium Step Up > 3 sets of 10-12 each Leg (Rest 60 Secs)
Mason Twist with DB > 120 Total Reps (Achieve Rep Count in as few sets as possible)
Week Five Through Eight
Day One – Squats, Legs & Core
Squat – Warm Up to a top set of 3-6, 3 down sets of same reps with 10% less weight (Rest 120 Secs)
Romanian Deadlift – 3-4 sets of 8-12 (Rest 90 Secs)
Barbell Reverse Lunge – 3 sets of 12-20 (Rest 90 Secs)
Heavy Sled Push – 4 sets of 30m (Rest 120 Secs)
Barbell Ab Rollouts – 4 sets of 10-15 (Rest 60-90 Secs)
Day Two – Bench & Upper Body
Bench Press – Warm Up to a top set of 3-6, 3 down sets of same reps with 10% less weight (Rest 120 Secs)
High Incline DB Press – 4 sets of 6-10 (Rest 90 Secs)
Wide Neutral Grip Pulldowns – 4 sets of 8-12 (Rest 60-90 Secs)
Seated Cable Row – 3 sets of 8-12 (Rest 60-90 Secs)
Shoulder Height Stone/Sandbag Load – 4 rounds of 10-15 (Rest 45-60 Secs)
Day Three – Deadlift, Legs & Back
Deadlift – Warm Up to a top set of 3-6, 3 down sets of same reps with 10% less weight (Rest 120 Secs)
Pendlay Rows – 4 sets of 6-10 (Rest 60-90 Secs)
Soft Foam Box Squat – 3 sets of 8-12 (Rest 90 Secs)
Long Step Walking Lunges – 3 sets of 12-16 (Rest 60 Secs)
Farmers Walk – 4 rounds of 30m (Rest 60 Secs)
Day Four – Press, Upper Body & Core
Overhead Press – Warm Up to a top set of 3-6, 3 down sets of same reps with 10% less weight (Rest 120 Secs)
Flat DB Bench Press – 4 sets of 6-10 (Rest 90 Secs)
Close Underhand Pulldowns – 4 sets of 8-12 (Rest 60-90 Secs)
Cable Face Pulls – 3 sets of 12-15 (Rest 60 Secs)
DB Snatch/Rower Sprint – 4 rounds of 6-8 ea arm/150m (Rest 60 Secs)
The first week of each section (Weeks One & Five) should be relatively conservative weight wise and then you aim to increase sensibly week to week from there. The body responds to progression and adapts, if you leave no room to improve week to week you’re putting a stop to adaption, and subsequently muscle growth. Training smart as well as hard is the key to long-term consistent gains!