I do not particularly like lifting but I do enjoy being somewhat more muscular than I have any right to be naturally. This is the program I use to achieve that.
It is designed for me to get as jacked as possible in the minimum amount of time per week with a focus on muscles that make you appear large.
Each exercise should be performed with with a 3 second eccentric then a pause to stretch as much as possible, followed by a 1 second concentric. This is actually quite important as it allows you to get away with using much lighter weights while getting a large amount of muscle stimulus.
Ideally you’d just do one of these days every other day. Each time you get to the upper rep range provided you should move up in weight. If you are getting stronger you’re probably progressing.
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