Ok, it's time for a little sneak peak into Vince's program. There are 6 basic rules that you need to follow if you want to get serious muscle gain. Today I will give you three of the rules and tomorrow I will give you the last three, I don't want to give you all of them today cuz it would just be too long of a read and I know you're busy.
Rule #1 - Get in the gym and get out. You don't need to be spending more than an hour in the gym. One of the tenants of weightlifting is intensity, if your sets are spread out over an hour or more and you're talking and watching tv in between sets, you are not accomplishing anything.
Your workouts need to consist of 10-12 or fewer sets where you are pushing yourself to the MAX. You don't need to be wasting your time on a bunch of light weight exercises. This brings us to the next rule.
Rule #2 - Get rid of isolation exercises. Bicep curls, tricep kickbackss, chest flys...they're all pretty much useless if you want to gain pounds of muscle. Working out is about intensity and getting the most bang for your buck out of every exercise, so you want to focus on compound lifts like deadlifts, bench press, squats and cleans.
Rule #3 - Cardio. Stop it. Ok, maybe not stop it, but cut back. Cardio burns precious calories, calories that you need to build muscle. If you feel you must do cardio, do no more than two twenty-minute sessions per week.
Ok, tomorrow is another workout and also the last three rules, I'm tired and can't really type anymore so I'll see you tomorrow.
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