Workout 1: Structural Training

This is the first workout of the 3 day muscle and strength building program. It is designed to alter your body's physiology and to prepare it for the muscle and strength development workouts which follow. The workout is divided into two groups of exercises:

• High-rep / light weight: These are meant to increase capillarization to the muscle tissue, which leads to increased blood flow and oxygenation.
• Partial range sets: These are designed to strengthen the connective tissue as well as the nervous system.

For the high-rep sets, you will be aiming for 100 reps. Use a very light weight which you can handle with ease, and get as many reps as you can. If you don't hit 100 reps, stop , take 10 seconds rest and continue for as many reps as you can. Repeat this procedure until you get to a total of 100 reps. Follow this same pattern on the second set as well. Take 2 minutes rest between sets.

Back - 2 sets of 100 reps - seated cable rows or pulldowns
Chest - 2 sets of 100 reps - barbell or dumbell bench press
Thighs - 2 sets of 100 reps - leg press, barbell squats or dumbell squats

For the partial-range sets, you should work only the top few inches of the range of motion and hold the lockout position for at least 5 seconds on each rep to load the connective tissue. In order to get the most from these exercises, you should be aiming for the most weight you can handle. You can use weights 20 to 50% higher than your 1 RM for these sets. Take 2 minutes rest between sets.

Back - 3 sets of 6 to 8 reps - rack pulls or top-range chin-ups or rows
Chest - 3 sets of 6 to 8 reps – top-range barbell bench press
Thighs - 3 sets of 6 to 8 reps – top-range squats or leg press

This concludes workout 1 of the 3 Day Muscle and Strength Building Program. Don't skip it, as it lays the foundation and prepares your body for the next workout, which is all about building mass.

Workout 2: Accumulation

This workout was brought to you by Nick Nilsson from Mad Scientist Muscle.