With the above advanced technique, you will produce huge muscle gains, and at a rate that is practically impossible to produce using any other technique. The pump produced from such a method of training must really be experienced to be believed. Also, regardless of your current physical condition, the first week of using the above routine will most likely produce at least some degree of muscular soreness. Just so you know.

Remember – performing the “pre-blast” cycles at a slower pace – or with rest periods between the different exercises – will NOT produce the same rate of muscle growth. Also, any additional exercises or sets over-and-above the number written will almost always REDUCE the rate of muscle growth, and in many cases actually prevent it. You have been warned.

Use a weight that allows your repetitions to fall within the recommended guidelines.  However, once you have selected a weight, all the exercises  should be performed with as many repetitions as possible.  Continue to the point of complete muscular failure. Every exercise must be performed with perfect form.  When another repetition in good form is literally impossible, you have reached momentary failure. And remember, you have gotta do the full twenty repetitions of squats, each and every workout. No excuses!

All repetitions should be performed in a slow and deliberate manner.  Two seconds to lift the weight; four seconds to lower the weight.  This routine should be followed for no less than eight weeks.  I am dead serious when I say that, you could build muscle fast and stimulate HGH for the rest of your life, without the need for any other advanced technique.

Anyway, this advanced routine should not be changed or altered unless you have at least doubled your initial strength levels.  If you begin by using 15 pounds in the lateral raise, don’t even consider changing the routine until performing the specified repetitions, in perfect form, with 30 pounds.

Rest periods between sets should also be reduced to no more than two to three seconds in a “pre-blast” cycle.  Strive to perform this routine with rest periods, between “pre-blast” cycles, of two-three minutes or less.  The routine should be performed twice a week and take about fifteen to twenty minutes to complete.

Perform your workouts on, Monday and Thursday, Tuesday and Friday or Wednesday and Saturday.  Do not add sets and exercises to the routine.  Changing this routine will dramatically reduce your muscle gains.  Focus on training to momentary muscular failure and reducing rest periods between all sets. All I ask for is eight weeks.

Once you have either succeeded in doubling your levels of strength or performed the program for a period of eight weeks, take a layoff for one week.  When completed, commence the program for a second time.  The second eight week program should only involve three workouts every two weeks.

In this case, performing your workout on any day of the second week, so long as it is at least 72 hours after the last workout. Aim for 72-96 hours rest between each workout. If you wish to substitute an exercise for another, make sure that the replacement exercise is similar.

It should work the same body parts.  For example, you can replace the Bench press with Parallel Dips, or Bent-Over Rows with Lat Pulldowns. You must however, keep the Squat and the pullover exactly as is.  You can replace similar isolation exercises also. For example, you can use cable crossovers instead of dumbbell flyes, or machine raises instead of dumbbell lateral raises.