Today, I completed Session B of the Beginner Program from Jason Ferruggia’s “Muscle Gaining Secrets 2.0″ program. This session was a Lower Body dominant routine.
Something about this session seemed very, very familiar. Almost like I had done a session like this a few times before. Oh wait, I have! The training session I completed today was almost identical to the Lower Body session that I utilized for the majority of February.
I started off with 5 Sets/5 Reps per Set of Barbell Back Squats:
Next up was 4 Sets/5 Reps per Set of Deadlifts:
After that, I pounded out 3 Sets/8 reps per Set of Barbell Curls:
**Here’s a little tip when it comes to performing curls. Squeeze the biceps as you are moving the weight up & then on the way down concentrate on “flexing” the triceps.**
The reason the rep counts were relative low is that I worked at the low-end of the prescribed rep range for each exercise. This was intentional & in-line with the training notes that were provided with the program.
Don’t let the low rep counts fool you, this was a challenging session. I was definitely worn out when it was over. But it was a good kind of worn out. I was worn out because I had pushed myself & had given an honest effort.
Sure, the weight loads I used may not have been “heavy” compared to what others may be able to lift & that’s ok. I’m not competing against anyone else. My aim in the weight room is to create the conditions necessary to stimulate muscle growth each lifting session.
To that end, I have established a goal that will ensure I create the proper anabolic environment in the weight room.
My goal for the next few weeks is to increase my rep count each set until I hit the maximum number of prescribed reps per set. Once I hit that mark I will then add 5 pounds to my weight load & start the process over again.
At the end of 4 weeks, I will either complete another 4 week block of the beginner program or I will move on to the main program. Regardless of what I decide, rest assured I will be working my tail off each lifting session!!!!
Today’s Training Session Track Listing:
- Diary of a Madman – Ozzy Osbourne
- Dead Embryonic Cells -Sepultura
- Remedy – The Black Crowes
- We Live No More – Black Label Society
- It’s So Easy – Guns N Roses
- Lifeless Dead – Mad Season
- Revolution is My Name – Pantera
- This is Now – Hatebreed
- I Can’t Remember – Alice in Chains
- No One Knows – Queens of the Stone Age