IronZen - 2x3 Forsage. The bodybuilding training program for muscle mass gain
We present to your attention the muscle mass gain program IronZen 2x3 Forsage. The main feature and distinction of this program from its analogues is that it has a specific style of doing exercises. Many of them are performed in 2 basic sets, the rest between which is 4-10 minutes, but that’s not all – each such set is divided into 3 more sets, rest between which is 20-40 seconds.
Mainly it looks like this: for example, you’re doing bench press, so the stages of exercise are:
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Warm-up (2-3 light sets)
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First set consists of following parts:
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9-10 reps to failure, rest 20-40 seconds;
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8-10 reps to failure (the weight is reduced), rest 20-40 seconds;
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7-10 reps to failure (the weight is reduced even more), rest 20-40 seconds;
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rest 4-10 minutes.
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The second set is similar to the first one.
You have to make 1 set within 25-35 seconds.
This approach allows to maximally deplete creatine in muscles and start the mechanism of formation of new myofibrils (muscle units).
At first, the training program for increasing mass may seem difficult to fulfill, but as organism will adapt the complexity will reduce. It is recommended to start with a 40 seconds rest between sets, and gradually reduce it to 20 seconds, but no less.
The bodybuilding training program for muscle mass gain
| № | Exercise | Sets | Reps | Rest, min |
|---|---|---|---|---|
| Workout 1 | ||||
| 1 | Barbell bench press | 2х3 | 7-10 | 5-7, ½ |
| 2 | Dips - Triceps Version | 1х3 | 7-10 | ½ |
| 3 | Chin-ups | 3 | макс | 2-3 |
| 4 | Lying T-bar Row | 1х3 | 6-8 | ½ |
| 5 | Leg press | 1х3 | 7-10 | ½ |
| 6 | Abs crunches | 1x3 | 10-20 | 1 |
| Workout 2 | ||||
| 1 | Barbell deadlift | 2х3 | 7-10 | 6-8, ½ |
| 2 | Wide-grip Lat Pulldown | 2х3 | 7-10 | 4-6, ½ |
| 3 | Seated Cable Rows | 2х3 | 7-10 | 4-5, ½ |
| 4 | Seated Calf Raise | 1х3 | 15-20 | ½ |
| Workout 3 | ||||
| 1 | Butterfly | 1х3 | 7-10 | ½ |
| 2 | Incline barbell Bench Press | 1х3 | 7-10 | ½ |
| 3 | Close-Grip barbell bench press | 2х3 | 7-10 | 3-5, ½ |
| 4 | Triceps pushdown | 1х3 | 7-10 | ½ |
| 5 | Triceps in machine | 1х3 | 7-10 | ½ |
| 6 | Hanging Leg Raises | 3 | 10-20 | 1-2 |
| Workout 4 | ||||
| 1 | Barbell squats (strength version) | 3 | 5-8 | 3-5 |
| 2 | Barbell bench press | 1х3 | 7-10 | ½ |
| 3 | Seated barbell Military Press | 2х3 | 7-10 | 5, ½ |
| 4 | Power Partials | 1х3 | 8-12 | ½ |
| 5 | Hyperextension | 1х3 | 7-20 | ½ |
| Workout 5 | ||||
| 1 | Barbell squats | 2х3 | 7-12 | 5-7, ½ |
| 2 | Leg Extensions | 1х3 | 7-10 | ½ |
| 3 | Lying Leg Curls | 1х3 | 7-10 | ½ |
| 4 | Seated Calf Raise | 1х3 | 15-30 | ½ |
| 5 | Standing Calf Raise | 1х3 | 15-30 | ½ |
The table in the column "Sets" contains one or two numbers, the first one indicates the sets with long rest (column "Rest"), the second one means quantity of sets with half a minute rest.
Before each workout you should do high-intensity aerobic exercise (5-7 minutes) and a total warm-up of the body.
Rest between workouts should be 1-2 days, it is recommended to exercise 3 times a week.
Period of training under this program – 6-12 weeks.
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