Get your FREE X-Adaption
eBook and the 3 week email
bodybuilding workout course to help you
gain 7 pounds of
muscle mass fast.
Please fill out all fields
below. After this press on
the button to receive the
eBook within minutes via
How to add 120 pounds to your squat within the
next 6 weeks with 15 minutes of training each week
today I want to introduce to you one of the simplest, shortest but
valuable strength producing workout routines. Probably it's my usual
German spleen but I love short result producing workout routines.
It's like I always design workout routines. Selecting the target -
- shooting and get out of it. I know it's probably not anybody's
workout routine, because it's not much training. But I don't care,
I call my style results orientated bodybuilding. It doesn't need to
entertaining, it doesn't need to look cool - all it is for results.
But the results have to be more than cool - this is what I care
This workout routine is not about building up huge muscle mass it's
getting strong in the basic movements ASAP.
This workout routine contains of only 4 basic exercises:
3. Pull Ups
4. Chest Dip
You have to do one set of each exercise - nothing more - only one
set. Remember I am talking about putting on strength not putting on
Do at least 5 repetitions of each exercise and a maximum of 12. But
comes the little trick. Increase your weight as long as you don't
below 5 reps.
Don't care about increasing reps - care about increasing weights -
you want to gain strength.
If you want to go wild like a few of my clients - increase the
lower body movements (Squat and Deadlift) 20 pounds and for upper
movements (Pull Ups and Chest Dip) 10 pounds with each workout.
Hmmm...probably you are not that crazy but try at least 10 pounds
body and 5 pounds upper body. This should work fine for most people.
Again - if your reps drop below 5 - don't increase the weight - as
you stay at 5 reps or above - increase the weight.
Don't overdo it when you start with your first workout. Start with a
you could normally use for 10-12 reps.
One question is still open - How many workouts you should do?
ONE SET FOR EACH EXERCISE
ONE WORKOUT EACH WEEK - THAT'S ALL
If you didn't understand it the first time -read it again.
ONE SET OF EACH EXERCISE - ONE WORKOUT EACH WEEK
INCREASE THE WEIGHT WHILE YOU DON'T DROP BELOW 5 REPS.
Sounds to simple to work?
Well I know - a lot of people said this to me about 2 years ago me.
made one public test back between 12/02/00 and 01/24/01. This test
about 10 weeks.
Christian the test person was somebody you would call a hard gainer.
he was extremely motivated, this was the reason I decided he should
test person. I wanted to show that you don't have to be a genetic
to achieve great gains as long as you do your best to succeed.
Christian did only 10 workouts in 10 weeks. Here are the results:
Squats + 90 kg (198.41 lbs)
Deadlift + 50 kg (110.23 lbs)
Pull Ups + 15 kg (33.07 lbs)
Chest Dips + 20 kg (44.09 lbs)
Not bad for a so called hard gainer within 10 weeks of training?
After this a lot of people tried the same workout routine. And guess
- they had similar results.
You can do this too - or have even better results - but you have to
Well this is what I call results based bodybuilding - set your aim -
follow it and achieve it. The training wasn't fancy or exotic - but
did it's job.
And the results were better than what a lot of people with ordinary
routines will ever achieve in a lifetime.
I always use short training routines. They don't have to be this
they only have to fulfill what they are for.
In my X-Size bodybuilding software
I also use short routines but in a more advanced way. I created this software to make something completely different. It's all about
Such short routines could be confusing if you add some advanced
like upgrading exhaustion or advanced splitting. But for this reason
created my personal training software to keep all guesswork away
You see the workout routine above is completely easy to understand.
what happens after a few weeks? You can use this routine only a few
before you hit a plateau. But in X-Size bodybuilding software
for the middle to long term goals. For example I use a similar but
advanced routine in a feedback controlled manner to shoot for a
goal. What does it mean? I use for example such a routine to
body for a special muscle mass phase.
Sounds complicated?! It is complicated - but what makes any routine
real winner is when you can easily follow it. If you have no
this could only be solved with a software that gives you the exact
weights and reps for any workout unit.
Results is all what counts!
I wish you a nice day.
If you want enormous
strength, tightly defined
muscles, a massive chest,
powerful arms and legs, "X-Size"
the computer fitness
software is a must. This
software is the most
effective muscle producing
program ever developed.
Three or four months with "X-Size"
training will have anyone
pulling 20%, 30%, even up to
70% more weight with less
effort than today. [Click
here for more information]
Take a measurement tape -
lay it around your waist and
if you've got less than 42
inches of waist - then this
system will cause such an
intense fat burning "metabolism
shift" that you'll have a
perfect six-pack of abs in
less than 3 months from now. [Click
here for more information]