Phase One Tips and Reminders

Phase One Tips and Reminders

1)Do one to two warmup sets with 50 percent of your work-set weight on the first and 70 percent on the second on the exercises that are marked with an asterisk(*). Concentrate and try to get in touch with the target with slow, albeit light, movements.

2)Push your work sets to positive-failure until you can't do another rep with good form

3)The ideal rep speed is two seconds up and two seconds down; always keep your form strict..

4)Rest 1 1/2 minutes between sets

5)When you can get nine reps-or 18 in the case of calf work and crunches-up your weight enough to bring down your reps to the bottom of the range-seven on most exercises.

6)The reason you do higher reps on calf work and some abdominal exercises is the shorter range of motion. Remember, it's not actually the number of reps you do that's important but rather the amount of time the target muscle is under anaerobic stress, or tension, prior to reaching failure. Twelve to 18 reps onexercises that have a short stroke-such as calf raises-equals 30to 45 seconds, the same amount of time it takes to do seven to nine reps on movements that have a longer stroke.

7)Never do more than 24 sets in one workout, or you risk overtraining.

8)Your arms get plenty of indirect stimulation on Monday andFriday from torsoexercises such as presses, rows, pulldowns andchinups. THerefore, the one direct arm workout on Wednesday is enough to stimulate maximum growth.

9)After five weeks on this routine continue it for one more week but drop to a medium intensity, stopping every set two reps short of positive-failure. Then move into phase 2 routine, which is another high-intensity period.

[Note:For exercise descriptions as well as variations on the Size Surge Routine-including Target Overload, Metabolic Metamorphosis and Anabolic Acceleration--see IRONMAN'S Mass-Training Tactics]

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