Got something very cool for you here...it's a
single-week version of my Mad Scientist Muscle
program that I put together for Muscle & Fitness
last year.

It basically compresses the entire 8 week cycle of the Mad
Scientist Muscle training cycle into ONE week, which you can
then repeat for 4 to 6 weeks (or until you stop seeing results).

Now normally, you'd have to buy the magazine to get this program,
but because you're a subscriber (and I consider you a friend!), I
wanted to give it to you straight up, no strings attached.

Mad Scientist Muscle training is all about pushing your body to the
limits in a systemic, targeted (and just a bit insane!) fashion
where each workout sets up the next and builds on the last
for MAJOR results.

This three day per week (M/W/F) program is based on the
three phases of the original program....


1. Structural Training: designed to alter the physiology of
your body through very high-reps (to increase the capillarization
of the muscle tissue) and very heavy partial-range training (to
strengthen the connective tissue and nervous system).

2. Accumulation: a strategic increase in training volume to
overload the body and force adaptation. This is where you'll
see an increase in muscle mass.

3. Intensification: a pullback on training volume and an
increase in intensity to allow the body to rebound from the
previous training. This is where you'll see the increase in
your strength.


In this 3 day program, the first day is Structural Training, which
will prepare your body to be better able to build muscle tissue
and support it. The second day is volume...lots of sets with
moderate weight and very little rest. The third is intensity...
heavy weight and longer rest.

Each workout will be a total-body session, focusing only on
the big muscles and big exercises to stimulate maximum
gains. The smaller muscles will get ample stimulation and
do not need to be worked directly.

Perform this program for 4 to 6 weeks, mixing up the
exercises you're using regularly and purposefully increasing
the weights you're using whenever you can do so while
keeping good form.


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The Workouts

Day 1 (Monday) - Structural Training

For the sets of 100 reps, choose a very light weight and get
as many reps as you can. If you don't hit 100 reps, stop then
take 10 seconds rest and get as many reps as you can.
Repeat until you get to 100 total reps. Follow this pattern on
the second set as well. Take 2 minutes rest between sets.

Here's a good article on 100 rep sets.

Back - 2 sets of 100 reps - seated cable rows or pulldowns
Chest - 2 sets of 100 reps - barbell or dumbell bench press
Thighs - 2 sets of 100 reps - leg press, barbell squats or dumbell squats

For the partial-range sets, work only the top few inches of
the range of motion and hold the lockout position for at
least 5 seconds on each rep to load the connective tissue.
You can use weights 20 to 50% higher than your 1 RM for
these sets. Take 2 minutes rest between sets.

Back - 3 sets of 6 to 8 reps - rack pulls or top-range chin-ups or rows
Chest - 3 sets of 6 to 8 reps - top-range barbell bench press
Thighs - 3 sets of 6 to 8 reps - top-range squats or leg press


Day 2 (Wednesday) - Accumulation Training

This will be Time-Volume Training, which is my version of
density training. Take a weight you can get 10 reps with and
do sets of 3 reps with it (you will staying with that same
weight through the entire work period). Take 10 seconds
rest between sets. When you can no longer get 3 reps on a
set, start taking 20 seconds rest. Then 30 seconds, then 40,
etc. You will be working one exercise for a specific block
of time, doing as many sets of that exercise within that time
block as you can, increasing your rest periods instead of
changing weights.

This training is designed to hit your body with massive
workload without going near failure and taxing the nervous
system.

Back - 15 minutes - chin-ups, pulldowns, rows, or deadlifts
Chest - 15 minutes - barbell or dumbell bench press
Thighs - 15 minutes - barbell squats, front squats, split squats or leg press


Day 3 (Friday) - Intensification Training

This day of training is all about strength. You'll be doing
low-rep sets with longer rest periods to maximize power
and recovery. You'll be using a 5-3-1 rep scheme where
your first set will be done for 5 reps, your second set for
3 reps and your final set for 1 rep, increasing the weight
you use on each set. Your final set should NOT be a true
1 rep max...aim for around 95 to 98% 1RM.

In addition to pulling back on volume and allowing for
recovery, you're teaching your nervous system how to
handle near-limit weights with good form. Take 2 to 3
minutes rest in between sets.

Back - 3 sets (5-3-1-) - deadlifts, weighted-chin-ups or rows
Chest - 3 sets (5-3-1-) - barbell or dumbell bench press
Thighs - 3 sets (5-3-1) - barbell squats, front squats or leg press

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This "single-week-cycle" style of program is what is known
as "microperiodization" where you don't go with longer,
weeks-long cycles of each, but instead do very short cycles
compressed into a much smaller timeframe.

It's a similar idea to training the body more frequently
with fewer sets rather than doing single-bodypart training
where you beat your body down then give it a week to recover.

By not making as big of inroads into your body's recovery
abilities, you give your body a better shot at growing.

If you decide to give this program a try, let me know how you
like it. Because it's a weeklong cycle, you can just committ to
it for a week or two to give it a test drive and see how it goes.

It'll also give you a good taste of what the full Mad Scientist
Muscle program is all about (it expands this one-week cycle
into an 8 week cycle...it also includes 3 different versions of
the program, giving you a total of 6 months of muscle-building
programming all laid out for you).

Enjoy!

Nick Nilsson
The "Mad Scientist of Muscle"



P.S. If you know anybody else who might benefit from this
information, feel free to forward this email to them!