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IronZen - 2x3 Forsage

Source: IronZen © - Workout Routines

We present to your attention the muscle mass gain program IronZen 2x3 Forsage. The main feature and distinction of this program from its analogues is that it has a specific style of doing exercises. Many of them are performed in 2 basic sets, the rest between which is 4-10 minutes, but that’s not all – each such set is divided into 3 more sets, rest between which is 20-40 seconds.

Mainly it looks like this: for example, you’re doing bench press, so the stages of exercise are:

  1. Warm-up (2-3 light sets)

  2. First set consists of following parts:

  • 9-10 reps to failure, rest 20-40 seconds;

  • 8-10 reps to failure (the weight is reduced), rest 20-40 seconds;

  • 7-10 reps to failure (the weight is reduced even more), rest 20-40 seconds;

  • rest 4-10 minutes.

  1. The second set is similar to the first one.

You have to make 1 set within 25-35 seconds.

This approach allows to maximally deplete creatine in muscles and start the mechanism of formation of new myofibrils (muscle units).


At first, the training program for increasing mass may seem difficult to fulfill, but as organism will adapt the complexity will reduce. It is recommended to start with a 40 seconds rest between sets, and gradually reduce it to 20 seconds, but no less.

The bodybuilding training program for muscle mass gain

Exercise Sets Reps Rest, min
Workout 1
1 Barbell bench press 2х3 7-10 5-7, ½
2 Dips - Triceps Version 1х3 7-10 ½
3 Chin-ups 3 макс 2-3
4 Lying T-bar Row 1х3 6-8 ½
5 Leg press 1х3 7-10 ½
6 Abs crunches 1x3 10-20 1
Workout 2
1 Barbell deadlift 2х3 7-10 6-8, ½
2 Wide-grip Lat Pulldown  2х3 7-10 4-6, ½
3 Seated Cable Rows 2х3 7-10 4-5, ½
4 Seated Calf Raise 1х3 15-20 ½
Workout 3
1 Butterfly 1х3 7-10 ½
2 Incline barbell Bench Press 1х3 7-10 ½
3 Close-Grip barbell bench press 2х3 7-10 3-5, ½
4 Triceps pushdown 1х3 7-10 ½
5 Triceps in machine 1х3 7-10 ½
6 Hanging Leg Raises 3 10-20 1-2
Workout 4
1 Barbell squats (strength version) 3 5-8 3-5
2 Barbell bench press 1х3 7-10 ½
3 Seated barbell Military Press 2х3 7-10 5, ½
4 Power Partials 1х3 8-12 ½
5 Hyperextension 1х3 7-20 ½
Workout 5
1 Barbell squats 2х3 7-12 5-7, ½
2 Leg Extensions 1х3 7-10 ½
3 Lying Leg Curls 1х3 7-10 ½
4 Seated Calf Raise 1х3 15-30 ½
5 Standing Calf Raise 1х3 15-30 ½

The table in the column "Sets" contains one or two numbers, the first one indicates the sets with long rest (column "Rest"), the second one means quantity of sets with half a minute rest.

Before each workout you should do high-intensity aerobic exercise (5-7 minutes) and a total warm-up of the body.

Rest between workouts should be 1-2 days, it is recommended to exercise 3 times a week.

Period of training under this program – 6-12 weeks.

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