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Training

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The main goal is to add pounds after pounds of muscle mass while taking your body fat levels to a neighborhood of 8-10%.

Training must be short (between 45 to 75 minutes maximum; 60 minutes being best). After 75 minutes, the levels of muscle building and fat burning hormones that your body produces (such as testosterone) begin to drop. What this means is that training more than 75 minutes will prevent you from gaining muscle and losing fat fast! It will also prevent you from fast recovery. As crazy as it sounds, more is not necessarily better for huge gains.

Cycling
Training must be varied and cycled. Please, don't get stuck with the same routine day in and day out. If you do this, this guarantees zero muscle growth. This is without even mentioning boredom and lack of enthusiasm. Cycle periods (4-8 weeks) of muscle mass (8-12 reps/set) with periods of strength (6-8 reps/set). You should do strength to train the nerves to control more muscle fibers. Then when you go back to muscle mass, you'll be able to increase the mass on more msucle fibers. Strength training will still help gain muscle mass.

When lifting the weight, do it as a burst. Not so fast that you hurt yourself, but enough to power it up. As you lower it, lower it slowly (3-5 seconds). Be sure to stretch the muscle at the bottom of the lift for a split second, before lifting it up again. For example, on a bicep curl, raise the weight fairly fast. Slowly lower it (3-5 seconds). At the bottom, make sure it's lowered all the way down and try to stretch the bicep muscle for a split second before lifting it up again. If your doing a bench press, lower the weight slowly (3-5 seconds). At the bottom, try to stretch the pecs at the bottom, before raising the weight. Raise the weight in a burst like action.

For each bigger muscle group: about 60-120 total reps PER WEEK with 48 hours between workouts for that muscle group.

  • Chest
  • Back
  • Quadriceps
  • Hamstrings

For each smaller muscle group: about 30-60 total reps PER WEEK with 72 hours between workouts for that muscle group.

  • Shoulders
  • Biceps
  • Triceps
  • Calves
  • Abs
NOTE: As you increase the reps beyond 15, the more endurance takes over and the benefits of hypertrophy become negligible.

Progression
You must increase the load at least every week. It doesn't mater if it's a extra rep on your last set, a extra set or even just one extra pound of weight. You must increase the amount your able to do each week.

Deload
Every 6 to 8 weeks, take a week off. Especially if you find yourself progressing less and less each week. Take only 5 to 7 days off with no exercise at all. No more then 7 days off and no less then 5 days.

Visualization
&
Mind Muslce Connection
When raising the weight, raise it in a burst movement. Not so fast that you injure yourself. Hold the weight for a second. Then lower it slowly, taking 3 to 5 seconds to lower. Make sure to stretch the muscle at the bottom before raising it again. Make your movements as strict as possible. The only time you should cheat is to get the last 2 to 3 reps out on a set. Concentrate on the muscle and how it feels. Visualize how you want it to look. Feel the movement of the muscle.

Free Weights
Free weights are best so as to work your stabilizer muslces. There is more muscle activation with free weights and it helps your nervous system activate more muscle fibers.


Muscle Mass
  • Goal: Muscle Mass
  • Reps: 8-12
  • Sets: 1-3
  • Rest Period: 30-90 seconds
  • Cycle Period: 4-8 weeks
  • Exercise Type: Isolation

Example Chest:

  • Bench Press: 3 sets of 10 reps = (30 total reps)
  • Dumbbell Flyes: 3 sets of 10 reps = (30 total reps)
  • Total Volume done for Chest during this workout: 60 reps
  • Total Volume weekly if working Chest twice a week: 120 reps

Example Triceps:

  • Tricep Extension: 3 set of 10 reps = (30 total reps)
  • Total Volume done for Triceps during this workout: 30 reps
  • Total Volume weekly if working Triceps twice a week: 60 reps


Strength
  • Goal: Muscle Strength
  • Reps: 4-8
  • Sets: 4-8
  • Rest Period: 3-5 minutes
  • Cycle Period: 4-8 weeks
  • Exercise Type: Compound

Example Chest:

  • Bench Press: 5 sets of 6 reps = (30 total reps)
  • Incline Bench Press: 5 sets of 6 reps = (30 total reps)
  • Total Volume done for Chest during this workout: 60 reps
  • Total Volume done for Chest during this workout: 120 reps

Example Triceps:

  • Tricep Extension: 4 set of 6 reps = (24 total reps)
  • Total Volume done for Triceps during this workout: 24 reps
  • Total Volume weekly if working Triceps twice a week: 48 reps


Core Exercises
  • Squat
  • Deadlift
  • Bench Press
  • Military Press

Abs

Try to get to 8%-10% body fat percentage to get your ab muscles to show. The abs should start showing at around 10%-12%. It's best to do Stomach Vacuums and Planks to work the inner abs (Transversus Abdominus). We want to go for the V-Taper look, which means small waist leading up to broad shoulders. Do Reverse Crunch, Cable Kneeling Crunch and Crunches with weights to develop the outer abs (Rectus Abdominis). Try not to work your Obliques unless you want a blocky look.


Stomach Vacuum:
To execute the Stomach Vacuum, exhale all the air out of your lungs, completely. Expand your chest, and bring your stomach in as much as possible, and hold. Visualize trying to touch your navel to your backbone. Focus on pulling in on the Transverse Abdominus. Simply do this by pulling in your stomach as far as you can and flex your groin muscles, as if you are trying to stop the flow of urine. Stomach Vacuum can be performed in a standing, kneeling, seated, and lying position. Now you will have no excuse to avoid abdominal training if you are stuck in traffic. You can start when you wake up in the morning and doing the workout before you get out of bed. Also, lying down will help you get used to doing Stomach Vacuums, since gravity will assist you. One isometric contraction of "X" seconds is one repetition. Rest 60-90 seconds between sets.

  • Week 1: 3 sets for 20 seconds
  • Week 2: 3 sets for 40 seconds
  • Week 3: 3 sets for 60 seconds
Resources:
ExRx.net


Plank:
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised. One isometric contraction of "X" seconds is one repetition. Rest 60-90 seconds between sets.

  • Week 1: 3 sets for 20 seconds
  • Week 2: 3 sets for 40 seconds
  • Week 3: 3 sets for 60 seconds
Resources:
ExRx.net


Grip

You should work on your grip strength. A nice solid handshake gives a really good first impression. I would recommend Captains of Crush (COC) grippers. Workout 3 days a week.

  • Working Gripper: Using a gripper that you can do 5 to 10 reps with, this is where you make progress. Depending on your own level, do 1 to 3 sets of 5 to 7 reps to all-out failure.
  • Challenge Gripper: This is the gripper you are trying to close next. After 6 weeks or so of consistent, progressive training with the working gripper, start doing partial reps, negatives, or holds for time with this gripper.


I also recommend Fat Gripz. Not only will a stronger grip give you a beter handshake, but also will help you workout on excersies like he deadlift and shrugs. It will also help you get larger forearms. You will have to use lower weight when useing Fat Gripz. Great for bicep curls.