Season 2 SUPERMUTANT Rich Piana Sexy training

MASS / CUTS - Which one are you??

Ok I'm going to give some tips about nutrition and diet. doesn't matter if you want to loos wight or gain wight. This subject is for you. THERE IS A VIDOE UBOVE THIS TO SUPPORT ALL OF THIS. Hope you enjoy and learn something from it! 

MASS

To start things off we are going to talk about gaining wight or a.k.a mass, how do you get more mass to your body? Well you have to eat and I'm not saying eat your basket 3 meals a day, i’m saying eating like 5-7 times a day and not junk food or bad food, but food that is still good for you. Eat a lot of good carbs to give you that energy and nutrition to your muscles. and as it gets closer to night back the carbs down and take in more protein, defiantly after a hard day at the gym.

Cuts

This will talk about wight lost or getting lean which everyone wants now a days, which is good but wont help you to grow. But any ways the eating regimen is still the same you should still eat quit a bit but drop all carbs out of your diet and go strictly protean, this will allow you to keep what ever muscle that you put on but allows your body to eat the fat away to give you energy and carbs in your diet. Its a light harder said then done but i found this great video explaining all of this. So i will allow one of the greatest and biggest bodybuilders explain more.   

SERIES FOUR Ep.#2 FEEDER WORKOUTS with SUPERMUTANT Rich Piana

Feeder Workout

Lets talk about feeder work outs now truly I don’t really understand it cause your trying to pump blood into the muscle that you just worked out the day before but you don't want to brake down the muscle just get blood in to it but thats the hole thing I'm skeptical about is your trying to pump blood in but not brake it down but thats how you get blood into the muscle so if not sure I’ll be introducing them into my work out any time soon but hey if you want to give them a try go for it and let me know how it goes. Just thought it was a good topic to bring up. I will be posting a video with Rich Piana explaining them to sense he’s the one that really came up with this method. This video will be above this post as a separate post.

SERIES FOUR Ep.#1 CHEST MUTATION with SUPERMUTANT Rich Piana

100% Club

So do you think your bad, strong or fit on the bench?? Well what I’m about to tell you, you might not be as strong or as in good shape as you think. If you ever heard of the 100% club then you know what I’m talking about. If not here what its all about, the 100% club is how many times you can press your body wight within 10 sets to failure. The number you want to be around is 20 times,  their are some people that can do 30-40 reps of their body wight    which is crazy. But you want to be right around 20, anything below that well your not that bad as you thought. So try to get this work out into your routine and you wont be disappointed. Oh yeah the heavier you are the more its going to suck. But check out this video with Rich Piana explaining the 100% club above this post.

Looking like a god.

Here is a work out routine that works if you want to look like the Austrian Oak then get with this program. It will make you gain mass and cut you up at the same time, but like everything you have to stick with it for it to work so don’t give up to fast, nothing good comes over night. 

Monday, Wednesday, Friday

Chest:Bench press – 5 sets, 6-10 reps
Flat bench flies – 5 sets, 6-10 reps
Incline bench press – 6 sets, 6-10 reps
Cable crossovers – 6 sets, 10-12 reps
Dips – 5 sets, to failure
Dumbbell pullovers – 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups – 6 sets, to failure
T-bar rows – 5 sets, 6-10 reps
Seated pulley rows – 6 sets, 6-10 reps
One-arm dumbbell rows – 5 sets, 6-10 reps
Straight-leg deadlifts – 6 sets, 15 reps

Legs:
Squats – 6 sets, 8-12 reps
Leg presses – 6 sets, 8-12 reps
Leg extensions – 6 sets, 12-15 reps
Leg curls – 6 sets, 10-12 reps
Barbell lunges – 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises – 8 sets, 15 reps
One-legged calf raises (holding dumbbells) – 6 sets,12 reps

Forearms:
Wrist curls (forearms on knees) – 4 sets, 10 reps
Reverse barbell curls – 4 sets, 8 reps
Wright roller machine – to failure

Abs:
Nonstop instinct training for 30 minutes

Tuesday, Thursday, Saturday

Biceps:
Barbell curls – 6 sets, 6-10 reps
Seated dumbbell curls – 6 sets, 6-10 reps
Dumbbell concentration curls – 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) – 6 sets, 6-10 reps
Pushdowns (exterior head) – 6 sets, 6-10 reps
Barbell French presses (interior head) – 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) – 6 sets, 6-10 reps

Shoulders:
Seated barbell presses – 6 sets, 6-10 reps
Lateral raises (standing) – 6 sets, 6-10 reps
Rear-delt lateral raises – 5 sets, 6-10 reps
Cable lateral raises – 5 sets, 10-12 reps

Big Squats!!!

Why do box squats? Because it will make you use more wight so when you go back to regular squats you will have a lot stronger legs, so your can get those massive legs that you are lacking and heres how to do them. 

First, push the gluts rearward as far as possible. With a tight back arch to descend to the box. Push your neck into your traps. Push your knees apart to maximally activate the hips. When sitting on the box, the shins should be straight up and down or even past perpendicular. This places all the work on the hamstrings, gluts, hips, and low back. These are the precise muscle groups that do a very large percent of the squat. After sitting completely on the box, some glut and hip muscles are relaxed somewhat. Then forcefully flex the abs, hips, and gluts and jump off the box. To ascend correctly, push the traps into the bar first. This will flex the back muscles, then the hips and gluts, and finally the legs. If you push with the legs first, you will be in a good morning position because the gluts will raise first, causing you to bend over, so don’t remember its just like sitting up from a chain.