3 Day Muscle and Strength Building Program

Looking to build build some serious muscle but keep hitting a frustrating plateau? This 3 day total body workout program uses a systematic and scientific approach to smash through the plateau's that are holding you back. It takes advantage of how your body works and the way it responds to various forms of training. It does this by using 3 very specific phases (Structural, Accumulation and Intensification).

The program is based on Nick Nilsson's Mad Scientist Muscle training method. Basically it compresses the entire 8 week cycle of this program into ONE week. All you have to do is repeat these 3 workouts for up to 6 weeks (or until you stop seeing results) and observe an increase in your muscle mass and strength.

This training is all about pushing your body to its limits. It does this in a systemic, targeted and controlled fashion. In order to get the maximum results, each workout sets up the next and builds on the previous workout.

Like the original program, this three day per week (monday/wednesday/friday) workout is based on three phases....

Phase 1. Structural Training:

This phase is designed to alter the physiology of your body. It does this by using very high-reps (which increases the capillarization of the muscle tissue) and very heavy partial-range training (which strengthens the connective tissue and nervous system).

Phase 2. Accumulation:

The accumulation phase is all about building mass. This phase introduces a strategic increase in training volume using Time/Volume Training. It is designed to overload the body and force adaptation. This is where you will start to see an increase in muscle mass.

Phase 3. Intensification:

This final phase brings a pullback on training volume while at the same time increasing the intensity. This allows the body to rebound from the previous training. Where the previous phase was aimed at increasing mass, in this phase you'll see the increase in your strength.

The first day in this 3 day program is 'Structural Training'. The objective for this training is to improve your body's ability to build and support muscle tissue. This lay's the foundation for the two following workouts. The second workout is volume... This means lots of sets using moderate weight and very little rest. The third is intensity, where you will be using heavy weight and longer rest.

In order to produce maximum results, each workout will be a total-body session. You will be focusing only on the big muscles and will only be using big exercises. This helps to activate as many muscles as possible simultaniously, which will stimulate maximum gains. Don't worry about the smaller muscles. They will get ample stimulation and do not need to be worked directly.

To get the the best results, perform this program for 4 to 6 weeks, mixing up the exercises you're using regularly. You should also increase the weights you're using whenever you can do so, while always being careful to keep good form.

Workouts:

Workout 1: Structural Training

Workout 2: Accumulation

Workout 3: Intensification