The Justin Woltering Training System also know as Bigger Better Faster NOW is a program designed to maximize muscle strength, density, size, and performance! This requires HIGH INTENSITY training! You will need to channel enormous amounts of energy to lift serious amounts of weight! Take the deepest breaths possible, feel the energy come into your lungs and travel through your body. Commit yourself to lifting the weight. Visualize yourself getting stronger every time you walk into the gym. Below is one sample split from many in my program, you will have just three workouts that you will stick to, and every week you will double up on one of those routines. This routine is proven to add serious MASS!
- Begin by warming up getting heavier on every set until you are ready to hit a 4 rep max. Rest at least 90 sec so that you can get full ATP recovery. From here you will hit your 20 rep max. If you don’t hit 20 stick with that weight until you do. Be sure to be progressing weekly.
Workout A: Chest, Shoulders, Triceps
Incline Barbell Bench Press: Make sure you are pressing the weight at a tempo of 2-1-1. This means that you are slowly lowering the bar for 2 seconds, pause with the weight on your collar bone for 1 sec, and then EXPLODE up. Breathe as powerful as possible.
Lay on a flat bench press and hold the dumbbells where you chest and shoulders meet, as if you were at the bottom of the stretch on a dumbbell bench press. Lift your feet in the air so that your knees are at a 90 degree angle, and your lower back is tight to the bench. Hold the stretch for 60 to 90sec.
Seated DB Overhead Press: Sit with your feet firmly planted on the ground and your knees at a 90 degree angle. Lower your arms so that your elbows are at a 90 degree angle. On the first set you will go for 12 to 15 reps. From here take 15 deep breaths then go for 4 to 6 reps. Next take 10 breaths, and then go for 2 reps. Hold the weight above your head for 30 seconds then immediately go to the extreme stretch.
Set the smith machine bar in the middle of the rack. Face away from the bar and hold the bar with an underhand grip, palms facing toward the ceiling. Pinch your shoulder blades back together and feel an extreme stretch in the front of your deltoid.
Smith Machine Reverse Bench: Pull a flat bench press under the smith machine bar. Let the bar hit around nipple height. Keep your elbows tight to your sides and really feel the triceps working. On the first set you will go for 12 to 15 reps. From here take 15 deep breaths then go for 4 to 6 reps. Next take 10 breaths, and then go for 2 reps. Hold the weight above your head for 30 seconds then immediately go to the extreme stretch.
Keep the bar at the middle of the rack on the smith machine. Hold your hands so that your pinkies are on the bar right where it starts to get rough. Face towards the bar and put your head under the bar so that your body is at a 45 degree angle. Your arms will be parallel and pressed against your ears until you feel your triceps stretching like crazy.
Workout B: Back, Biceps, Calves, Forearms
Weighted Pull up: To perform the weighted pull up correctly, be sure to use a wide grip as well as wrist straps for a better grip. Make sure you getting your entire chin above the bar, so the lower lats will be activated. Slow controlled negatives are best and then explode on the way up. Shoot for a solid set of 12 and 6 reps, performing a static hold to failure while your elbows are at a 90 degree angle on the last repetition.
Hammer Curl: Lay on a flat bench press and hold the dumbbells where you chest and shoulders meet, as if you were at the bottom of the stretch on a dumbbell bench press. Lift your feet in the air so that your knees are at a 90 degree angle, and your lower back is tight to the bench. Hold the stretch for 60 to 90sec.
Rack Deadlift: Place the Olympic bar on a rack that sits just below your knees. Since we will be moving so much weight on this lift we will do a 12 rep max followed by a 6 rep max. Be sure to pinch off the air in your lungs once the bar goes below your knees so that you can exert as much force as possible on the way up.
This is the hardest extreme stretch to perform. This is not because it is heavy and painful, it is just that the back thickness is a hard muscle to activate properly. Grab onto a bar and feel your back pulling at the spine and hold for 60 to 90 sec.
Workout C: Legs, Calves, Abs
Donkey Calf Raise: This is one of the most unique rep schemes I have ever seen. You will use a 5-10-1 tempo. Begin by keeping a rigid bend in your knees and don’t let the angle of your knees change once your begin the lift. Lower the weight for 5 seconds, pause at the bottom for 10 seconds, and then explode up. This will be just ONE max out set so get as many reps as possible, really push the limits of what you think is possible on this move.
The rep scheme for this will be a 4 rep followed by a 20 rep max out. The stiff leg deadlift is probably the best overall mass-building exercise for hamstrings. The best way to perform it is to stand on some type of elevated platform, allowing yourself to get an extra long range of motion. You can set up this platform by stacking 45-pound plates. Some gyms even have platforms specifically set up for this purpose, as well. Start the movement by getting a grip on the bar, either with just your hands and some chalk, or with wrist straps, and do a normal deadlift to get into standing position. Then, bend at the waist, keeping a slight bend in your knees, and lower yourself until you feel a strong stretch in your hamstrings. At this point, thrust your hips forward and pull the weight back to standing position. Make sure that, just like a regular deadlift, you keep your back arched at all times.
- Assuming your lower back is healthy, make sure you actually go heavy on these. A lot of bodybuilders make the mistake of only using light weights to “feel the stretch,” and they miss the tremendous mass-building benefit of the heavy weights.
One thing to know about all types of deadlifts is that most people cannot handle going heavy on them more than once per week. Therefore, stiff-legs should “count” as a deadlift movement when you create your routine, or when you follow one of the templates in the next section. If you do the traditional deadlift, you probably want to leave out stiff-leg deadlifts. If you really love this exercise, you might alternate it week-to-week with the regular deadlift.
The rep scheme for this will be a 4 rep followed by a 20 rep max out. The squat, often called the king of all exercise, is the number one mass-building movement you can do. Therefore, you should spend a great deal of time working not just on strength, but technique. It takes some serious dedication to good form and technique to be able to handle heavy weights on this exercise. Before you ever take the bar out of the rack, you’ve got to get a good set-up. With the middle of your feet directly underneath the barbell, place your back on the bar so that it sits as low as possible. How low you can keep the bar on your back without it sliding off will depend on how much mass you have in your traps and rear delts. The thicker your upper back, the lower the bar can sit. This low bar position is crucial to setting up a low center of gravity and getting the best leverage possible.
- When you’ve got the bar in a good position on your back, squeeze your shoulder blades TIGHT, grip the bar as hard as you can, fill your BELLY (not your chest) with air, and stand up with the weight. Still holding that tightness and air, step back from the hooks, and get your feet into a medium-width position. Most people are strongest with a foot placement that is about shoulder-width apart.
Now that you are in position, release your air, take another deep breath into your belly, and make sure your upper AND lower backs are as tightly contracted as possible. Initiate the movement by breaking at the hips, NOT at the knees. Sit back into the squat, so that your ass is leading the way down into the hole. Obviously your knees are going to bend, as well, but you need to make sure you start the movement at the hips. Squatting is all about the hips! When you reach the point at which the crease of your hip is level with the top of your knee (this is called parallel), drive the weight back up to the top. Again, make sure you are keeping your belly full of air and your upper back and lower backs tight.
- This is crucial to maintaining good form with heavy weights. When you reach the top, release your air. Take another breath into your belly, make sure you are still tight, and start again.
You will double up on one workout every week
- Week 1: A B C A
- Week 2: B C A B
- Week 3: C A B C
- Week 4: Repeat week 1