Creatine is a nonessential dietary component that, when supplemented in the diet, has shown physiological benefits in athletes, in animal-based models of disease and in patients with various muscle, neurological and neuromuscular disease. (1)
Creatine is made in the body from the amino acids Arginine, Glycine and Methionine. This accounts for about half the body’s requirements. The balance is obtained from food, mainly fresh fish and meats. Almost 95% of it is stored in the skeletal muscles and the rest of it is stored in the brain, heart, testes and cells of other organs in the body.
The distribution of creatine throughout the body is largely determined by the presence of creatine transporters. These transporters not only serve to distribute creatine but serve as a clearance mechanism because of creatine 'trapping' by skeletal muscle. Creatine clearance also depends on renal elimination and degradation to creatinine. Other dietary components such as caffeine and carbohydrate can potentially affect pharmacokinetics by their influence on the creatine transporter. Disease and age may also affect the pharmacokinetics, but more information is needed. (1)
The body has its own ‘energy currency’ called ATP (Adenosine Tri Phosphate). This high energy molecule, ATP, is used for almost all the functions requiring energy expenditure. When ATP is used for energy expenditure, a phosphate is removed and it converts back to ADP (Adenosine Di Phosphate). Within the cell, Creatine exists as phosphocreatine and readily donates phosphorus to the low energy ADP and converts it back to the high energy ATP. This happens in the mitochondria where food is oxidized and converted into energy or ATP.
In a subject of 70 kg with a total creatine pool of 120 g, the daily turnover is approximately of 2 g. Exercising individuals and vegetarians may need higher amounts of Creatine as a supplement for Muscle Hypertrophy.
Creatine Supplementation EffectsCreatine administration increases creatine and phosphocreatine muscle concentration, allowing for an accelerated rate of ATP synthesis.Creatine enhances the possibility to maintain power output during brief periods of high-intensity exercises.Creatine supplementation in conjunction with resistance training augments gains in muscle strength and size.Increases in muscle fiber hypertrophy and myosin heavy chain expression have been observed with creatine supplementation.
Creatine supplementation increases acute weightlifting performance and training volume, which may allow for greater overload and adaptations to training.
Creatine supplementation may also induce a cellular swelling in muscle cells, which in turn may affect carbohydrate and protein metabolism. A carbohydrate or carbohydrate/protein-induced insulin response appears to benefit creatine uptake. (2)
Creatine supplementation affects muscle glucose metabolism in humans by increasing muscle glycogen storage.
In resting conditions and at high dosages (20 g) Creatine enhances Growth Hormone secretion, mimicking the response of strong exercise which also stimulates GH secretion (variable between individuals). For the majority, maximum Growth Hormone concentration occurred between 2 hrs and 6 hrs after the acute Creatine ingestion. (3)Creatine has a consistent ergogenic effect, particularly with exercises or activities requiring high intensity short bursts of energy. (4)
The increase in lean body mass often reported after creatine supplementation could be mediated by signaling pathway(s) involving IGF and 4E-BP1. (5)Creatine supplementation in combination with strength training amplifies the training-induced increase in satellite cell number and myonuclei concentration in human skeletal muscle fibres, thereby allowing an enhanced muscle fibre growth in response to strength training. (6)
Creatine supplementation (5gm/ day for 6 weeks) had a significant positive effect on both working memory (backward digit span) and intelligence (Raven's Advanced Progressive Matrices), both tasks that require speed of processing. These findings underline a dynamic and significant role of brain energy capacity in influencing brain performance. (7)
Resistance training of 12 weeks increases bone mineral density in older men (Age 71 years) and creatine supplementation (0.3 g/kg creatine for 5 d and 0.07 g/kg thereafter) may provide an additional benefit for increasing regional bone mineral content. The increase in bone mineral content may be due to an enhanced muscle mass with creatine, with potentially greater tension on bone at sites of muscle attachment. (8)
Creatine DosageCreatine dosage is a hotly debated aspect and various regimens are suggested. Human data are primarily derived from three types of studies: a) Acute studies, involving high doses (20 g/d) with short duration (< or = 1 week)b) Chronic studies involving lower doses (3-5 g/d) andc) Longer duration (1 year), or a combination of both. (4)
There appears to be a general consensus for using a loading dose of 0.3 gms / kg bodyweight for 5 days, followed by 0.03 gms / kg bodyweight thereafter for varying periods.
In a 6 weeks study, it was found that after loading 20 gm/day Creatine for 5 days, the Creatine levels can be maintained for 6 weeks with a maintenance dose of 2-5 g /day. If no Creatine was given as maintenance, the levels were much lower, but still remained higher than baseline (the levels before the loading dose). Glucose plus Creatine (but with a much smaller glucose intake than currently accepted) is potentially the most effective means of elevating total Creatine accumulation in human skeletal muscle. (9)
Creatine Supplement TimingIn a 10 weeks study in Australia, it was demonstrated that PRE and POST Workout supplementation with Creatine, Whey and Glucose showed greater increase in Lean Body Mass as compared to a Morning and Evening dose of the same quantity of supplements. The PRE and POST regimen also resulted in higher muscle Creatine and glycogen values after the training program. (10)
Most bodybuilders and athletes can get good results by taking Creatine and Glucose after a workout. This helps to reload glycogen into the muscles and speeds up recovery.
Those looking for more power during a weight training session can take Creatine pre workout also. However the increased power lasts only for a few seconds during the heaviest lifts.
Creatine SafetyTill recently there were many doubts about the safety of Creatine as a supplement. However recent clinical trials have confirmed the safety of Creatine for both short term and long term use. We have quoted below from some of the published reports:a) Trial of 310 days at a dose of 10g /day “Long-term supplementation of creatine did not lead to an increase of plasma urea levels or to a higher prevalence of micro-albuminuria.” (11)
b) Effective and safe ergogenic aid (long term use) “in healthy subjects, oral supplementation with creatine, even with long-term dosage, may be considered an effective and safe ergogenic aid” (12)
“In fact, most reports on side effects, such as muscle cramping, gastrointestinal symptoms, changes in renal and hepatic laboratory values, remain anecdotal because the case studies do not represent well-controlled trials, so no causal relationship between creatine supplementation and these side-effects has yet been established.” (12)
c) Does not affect Kidney Permeability (21 gms / day for 14 days) “This investigation shows that short-term, high-dose oral creatine supplementation enhances the excretion of potential cytotoxic compounds, but does not have any detrimental effects on kidney permeability. This provides indirect evidence of the absence of microangiopathy in renal glomeruli.” (13)
d) No adverse effect on Kidney and Liver functions with long term use (0.25 to 5.6 years in American Football Players) “Oral supplementation with Creatine Monohydrate (5 to 20 g) has no long-term detrimental effects on kidney or liver functions in highly trained college athletes in the absence of other nutritional supplements.” (14)
Common Adverse EffectsMost commonly reported adverse effects are nausea, gastro intestinal discomfort, diarrhoea and water retention. However, in a double blind placebo controlled trial of Creatine Monohydrate and Placebo, no significant differences in the adverse events were noted. (11)
ConclusionIn summary, the predominance of research indicates that creatine supplementation represents a safe, effective, and legal method to enhance muscle size and strength responses to resistance training. (2)References
Persky M et al, Clin Pharmacokinet. 2003; 42(6):557-74
Volek JS et al, Nutrition. 2004; 20(7-8):609-14
Schedel JM et al, J Sports Med Phys Fitness. 2000; 40(4):336-42
Shao A et al, Regul Toxicol Pharmacol. 2006; 45(3):242-51
Deldicque L et al, Med Sci Sports Exerc. 2005; 37(5):731-6
Olsen et al, J Physiol. 2006; 573(Pt 2):525-34
Rae C et al, Proc Biol Sci. 2003; 270(1529):2147-50
Chilibeck PD et al, J Nutr Health Aging. 2005; 9(5):352-3
Preen D et al, Int J Sport Nutr Exerc Metab. 2003; 13(1):97-111
Cribb PJ et al, Med Sci Sports Exerc. 2006; 38(11):1918-25
Groeneveld GJ et al, Int J Sports Med. 2005; 26(4):307-13
Bizzarini E et al, J Sports Med Phys Fitness. 2004; 44(4):411-6
Poortmans JR et al, Med Sci Sports Exerc. 2005; 37(10):1717-20
Mayhew DL et al, Int J Sport Nutr Exerc Metab. 2002; 12(4):453-60

courtsy :fightagingsite

by Frederick C. Hatfield II, MS, MFS, CSCS

In Part II of ABC Training Made REAL Simple, I discussed arranging your training by multi-joint movements rather than body parts. In this part, I'd like to show you how ABC training can be used in a very popular format: the 3-day per week approach. I will go back to arranging exercises by body part, but you can arrange this schedule by movements as well.
As I've said before, nothing is set in stone. Before I've shown programs where the microcycles were all similar. In other words, almost everything was structured "A-B-C-B-A-B-C…" . This time I've not stuck with such a format (it never was a necessity to be so rigid in the other programs, either). As with the other programs, this one is not set in stone; only the concept of periods of high intensity followed by periods of low intensity, as well as the other 6 rules of training.
This is especially seen in the way I have arranged the back and arms cycles. In the case of back training, I personally have never liked training both legs and back with "C" workouts on the same day. Two of my favorite exercises are Squats and Standing Bent Rows. It's tough to do C workouts with these two exercises because the lower back will take one heck of a beating! Still, you can do "C" workouts for both legs and back on the same day. Leg curls, Hack squats or vertical leg presses, one-arm dumbbell rows and various machine exercises can be used.
In the case of the cycle for arms, I looked at how each workout was forming. Mondays and Fridays tended to be stacked with body parts, while Wednesdays appeared to be lighter in the number of body parts being trained. This was an attempt to make the Wednesday workouts a bit more even with the other days. If you really want to focus on arms, you may want to change it to a more even "A-B-C" approach.
In the first and second parts of this series, I discussed the problems of training per body part and the notion that some exercises cover many body parts. For example, if you are using bench presses for chest, you will also be training triceps and shoulders. You will have to pre-plan for this. If you have a "C" workout for chest and an "A" workout for shoulders, you may decide there is no need to do shoulder work on that day. This won't be the case if you are using a Pec Deck or dumbbell flies, but will if you are benching. As always, remember the Principle of Individual Differences.
Abs and Calves can also use an ABC approach, but because of the size and the muscle fiber makeup of these muscles (predominately slow twitch fibers) they tend to benefit from higher volume and frequency of training.
Tables 1 and 2 outline an eight-week training program using a three-day per week training routine. In this installment, I haven't provided a guideline as to what an "A", "B", or "C" workout would be. Please refer to Part 1 for workout descriptions; they will work with this schedule too.










Table 1
Body Part Week 1 Week 2 Week 3 Week 4
M W F M W F M W F M W F
Legs A A B C B A A B C B
Chest C B A A B C B A A B
Shoulders A B C B A A B C B
Back C C A A B C B A A C
Arms A C A C A C A C
Abs A A A A A A A A A A A A
Calves A A A A A A A A A A A A













Table 2
Body Part Week 5 Week 6 Week 7 Week 8
M W F M W F M W F M W F
Legs A A B C B A A B C B
Chest C B A A B C B A A B
Shoulders A B C B A A B C B
Back A B A A B C B A A B
Arms C B A A B A C A B
Abs A A A A A A A A A A A A
Calves A A A A A A A A A A A A

Pros and Cons
The "Pros" of this format is it can be easier to fit into a rigid schedule. A big complaint of many trainees with the ABC approach is they claim they can't get into the gym every day. This format is much easier to put into a regular and busy weekly work schedule.
The "Cons" of this format is that it isn't as productive as if you have a more flexible schedule. Not all muscles recover at the same rate, yet if you are going to stick to a "set" schedule, you may be forced to wait a day before training (when you may not need it). For example, you may need four full days to recover from your "C" leg workout, but perhaps only three full days are needed for arms. That is not optimal training, but it can be a fair trade off to have a fixed schedule of training.
Concluding Thoughts:
As with all training programs, you should make adjustments as you see fit. Listen to what your body is telling you (unless it's telling you to be lazy!). Nothing is set in stone as long as the Seven Training Principles aren't violated.
Can ABC training be used in a format, which only uses two workouts per week? Sure! Monday could be an "A" or "B" workout and Thursday could be a "C" workout. It'll work, but remember: strength and size come with training frequently. For maximum results you must train as hard and as often your ability to recover will allow. You can't always train hard, which is one of the major reasons for using an ABC approach. Regardless, training for maximum results often means getting enough rest, eating properly and supplementing your diet.
If you have any questions about ABC training, I invite you to post them on Dr. Squat's Q&A board.
Train smart!


Courtsy : drsquat.com

ABC Training Made REAL Simple! Part II: Movements
by Frederick C. Hatfield II, MS, MFS, CSCS
In Part I of ABC Training Made REAL Simple, I gave a 28-day program, which focused on body part training. This time I'd like to focus on incorporating ABC training on "movements". One of the problems with the ABC program when you focus on body parts is that so many exercises work more than one muscle. For example, the bench press works the shoulders, the triceps and the chest. Another example is of course, the squat; quadriceps, glutes, hamstrings and lower back are all involved.
It is possible to divide your training into body parts, but sometimes it is easier to arrange your training into multi-joint movements. There are shortcomings to this, especially if you are a bodybuilder. A movement like the overhead press involves the shoulders and the triceps, but not equally throughout the movement. However, if you want to become stronger in a particular movement, focusing those movements is the best plan.
In my educated opinion, there are 4 movements, which serve as a great starting point for training: the squat, the bent row, the bench press and the pull up. This is not to throw off on other movements that are very good like dips and overhead presses as well as the snatch, clean and jerk. Furthermore, I understand that there are variations of each of these lifts (deadlifts, dumbbell bent row, incline bench, etc.). Those are good as well. For simplicity, I will stick with these 4 movements.
You will find the structure of this program to be the same. Again, nothing is set in stone in terms of what lifts, reps, sets, etc you use. It is the seven principles of training, which are important. Here are the training tables:
Table 1
Exercise Day
1 2 3 4 5 6 7 8 9 10 11 12 13 14
Squat A B C B A
Bent Row C B A B C
Bench Press B A B C B
Pull Ups A B C B A
Crunches A A A A A A A
Obliques A A A A A A A



Table 2
Exercise Day
15 16 17 18 19 20 21 22 23 24 25 26 27 28
Squat B C B A B
Bent Row B A B C
Bench Press A B C B
Pull Ups B C B A B
Crunches A A A A A A A
Obliques A A A A A A A

Squats
Any type of squat or combination of squats can be used in this workout. For this article, I will refer to back squats, front squats and bodyweight squats. The bodyweight squats are simply done without weight or a lightweight vest.It may be a good idea to do them where you can hold onto something for balance (inside your power rack, for example).
Exercise A Workout B Workout C Workout*
Back Squat 65%/6 x 3 80%/5 x 3 80%/5 x 2
Front Squat 65%/12 x 2 65%/12 x 2
BW Squat 40 reps x 2
* "C" workouts
should be done in Giant Set fashion
Bent Rows

The single best method of doing rows is done standing. Your body must hold that position while you complete the movement.The lower back, the glutes and hamstrings get the benefit as well as the upper back. However, there are times when you must let those muscles rest. This is where I don't mind doing cable rows or single arm dumbbell rows while using a utility bench for support.
I have included Cable Back Shrugs (as well as Cable Lat Shrugs, in the Pull Up section).These are exercises done along the same line as trapezius shrugs.Keep your arms straight, allow the weight to fully extend your shoulders, and simply shrug it down or back.You will see the weight is listed at 100%.This is 100% of your maximum bent row or lat pulldown/weighted pull up.
Whenever you can, opt for standing bent rows.Chances are you will review your squat workouts to decide if you should go with the cable rows instead.Furthermore, I suggest you use cable rows for "C" workouts.

Exercise A Workout B Workout C Workout*
Standing Bent Row 65%/6 x 3 80%/5 x 3
Single Arm DB Bent Row 65%/12 x 2
Cable Back Shrugs 100%/5 x 2
Cable Rows 65%/12 x 2
Cable Rows 40 reps x 2
* "C" workouts
should be done in Giant Set fashion









Bench Press
There are several versions of the bench press: flat bench press, incline bench press, decline bench press, dumbbell bench press, etc…I will stick with the basic flat bench barbell and dumbbell bench press.
Exercise A Workout B Workout C Workout*
Bench Press 65%/6 x 3 80%/5 x 3 80%/5 x 2
Dumbbell Bench Press 65%/12 x 2 65%/12 x 2
Dumbbell Bench Press 35%/40 x 2
* "C" workouts
should be done in Giant Set fashion
Pull Ups
Included in "pull ups" are the variations of the lat pull down.Your bent row workouts may or may not have an effect on your pull up workouts, so you may have to adjust accordingly.Keep in mind that regular pull-ups can be assisted with a weight vest or chained belt.
Exercise A Workout B Workout C Workout*
Pull Up 65%/6 x 3 80%/5 x 3
Pull Up 65%/12 x 2
Cable Lat Shrugs 100%/5 x 2
Pull Down 65%/12 x 2
Pull Down 40 reps x 2
* "C" workouts
should be done in Giant Set fashion



Summary:
I have picked four movements, which do a very good job in covering most of the bodies' muscle mass.I've added oblique work and crunches, but you may also want to include calf and forearm work as well.The purpose of this routine is to focus on multiple joint movements, not individual body parts.It has its shortcoming only in the fact that the smaller muscles (biceps, triceps, for example) recover quicker than larger muscles.
I would like to stress that these exercises, poundage, reps and sets are not set in stone.If you enjoy overhead presses or dips, you can certainly work them in. Furthermore, you can stick with one exercise instead of using the variations given.If you aren't a fan of giant sets, other workouts can be substituted.A "C" workout is simply meant to be the toughest workout in the routine!The only thing that should be constant in ALL training are the Seven Principles of Training. This routine only serves as a template to show you how it can be done.
In Part III I will discuss a three day per week routine, using the ABC method.



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ABC Training Made REAL Simple! Part I: Movements
by Frederick C. Hatfield II, MS, MFS, CSCS


The ABC system of bodybuilding training is a program based on the seven rules of training. These rules are not new, nor can anyone claim to have discovered them. Over the years, these rules have gained acceptance as "laws;" they are set in stone.
While Dr. Hatfield and the International Sports Sciences Association have noted them, every other credible expert in the training sciences acknowledges them, even if they have different names for them. When taking the ABC approach, watching your diet (that is, abiding by the 5 rules of performance nutrition) is critical.


THE ABC SYSTEM IS NOT SET IN STONE - THE PRINCIPLES BEHIND IT ARE!

Dr. Hatfield presented the ABC approach to training nearly two decades ago. His early work on this system is still valid today. Both Doc and I have received countless questions about the ABC program over the last ten years, and these questions lead me to believe there are still folks who simply don't understand it. This article, therefore, is meant to break it down finitely -- rep by rep, set by set and workout by workout. Before reading this article, however, you should read Dr. Hatfield's article, "The Simplicity of Periodicity", which is available in the articles section of Doc's site, www.drsquat.com. That article will give you the scientific rationale why this program works.
Below, I have simplified what may have seemed to be a complicated and difficult program. Later, I'll simplify several different approaches to ABC training.


THE ABC SYSTEM IS NOT SET IN STONE - THE PRINCIPLES BEHIND IT ARE!

For example, I will present programs which are meant to be applied 3 days per week, 5 days per week and ABC approaches which focus on movements rather than body parts.
The program outlined below is definitely do-able, even for folks who have a busy schedule. Yes, you will need dedication and you may have to train in the evening or early in the morning to fit it in. It is 7 days a week and I don't feel sorry for you! As I said, I will give you alternatives that follow the universally accepted rules of training. But 99 percent of the population can, if they are dedicated, able to follow this program. None of the workouts in this program should be longer than 90 minutes. Most of them are 20 - 35 minutes long (unless you are exercising your jaw muscles too much between sets!).
Tables 1 & 2 give you a 28 day schedule. Following that are the workouts to be done on each day. In the next installment, I will list some general comments and tips.





Table 1
Exercise Day
1 2 3 4 5 6 7 8 9 10 11 12 13 14
Legs A B C
Chest A B C B
Shoulders B A B C B
Triceps C B A B C
Back C B A B
Biceps A B C B
Forearms A A A A A A A
Calves A A A A A A A
Abs A A A A A A A








Table 2
Exercise Day
15 16 17 18 19 20 21 22 23 24 25 26 27 28
Legs B A B
Chest A B C
Shoulders A B C B
Triceps A B C B
Back A B C
Biceps A B C B C
Forearms A A A A A A A
Calves A A A A A A A
Abs A A A A A A A








Legs
For this body part our staple exercise will be the squat. With that in mind, you could break "legs" down to hamstrings, quadriceps, glutes and lower back, in the same fashion we did with the upper body (chest, shoulders and triceps - with the main exercise the bench press). If you decide to do so, give the same amount of rest time to each muscle as listed in the chart for "legs". With the lower back, stick with "A" workouts and give yourself two full days rest.
A Workouts B Workouts C Workouts
Squat 65%/6 reps x 3 sets Squat 75%/6 x 3
Hack Squat 65%/12 x 2 Giant sets Squat 80%/5 x 2
Hack Squats 65%12 x 2
Free Squats Bwt x 40 x 2

Chest
I understand it's as tough to isolate the pecs from the shoulders and triceps as it is to isolate the various leg muscles. I will do my best, but realize it will still cut into recovery time of the other muscles. In the general notes section, I will point out that you can move workouts around so that they work in harmony.
It may be advantageous to use a wider grip (elbows out) in the bench press so that the pectorals get the brunt and not the shoulders or triceps. You could even use exercises like the pec deck or dumbbell flyes instead.
A Workouts B Workouts C Workouts
Bench Press 65%/6 x 3 Bench Press 75%/6 x 3
Chest Flyes 65%/12 x 2 Giant sets
Bench Press 80%/5 x 2
Chest Flyes 65%/12 x 2
DB Bench 35%/40 x 2

Shoulders
Shoulders - like triceps - must coincide with the chest exercises if we are using the Bench press as our main chest exercise. Moving exercises a day ahead or a day later is not that big of a deal.
If you are benching with a wide grip, you should still be able to fit these exercises in on their prescribed days. If you don't feel comfortable with that, by all means move them to another day.
A Workouts B Workouts C Workouts
Front Raises 6 x 3 Front Raises 6 x 3
Lateral Raises 12 x 2 Giant sets
Front Raises 6 x 2
Lateral Raises 12 x 2
Overhead Press 40 x 2

Triceps
The commentary provided in the chest and shoulder section also applies to tricep work. Here are the workouts:
A Workouts B Workouts C Workouts
Lying Tricep Extension 6 x 3 Lying Tricep Extension6 x 3
Tricep Pushdown 12 x 2 Giant sets
Tricep Pushdown 5 x 2
Lying Tricep Extension 12 x 2
Tricep Pushdown 40 x 2

Back
There are two approaches you can take in training the back. You can use bent rows and work the posterior deltoids and rhomboids, or you can work the lats. Of course, you could do them both! I will detail a plan for them both. Like the Bench Press, your biceps will also be trained with some of the movements I'm giving. Keep that in mind and make adjustments as needed.
A Workouts B Workouts C Workouts
Bent Row 6 x 3
Pulldowns 6 x 3 Bent Row 6 x 3
Shrug Rows 12 x 2
Pulldowns 6 x 3
Lat Shrugs 12 x 2 Giant sets
Bent Row 5 x 2
Shrug Rows 12 x 2
Reverse Flyes 40 x 2
Pulldowns 6 x 3
Lat Shrugs 12 x 2
Pullovers 40 x 2

Biceps
I will give you three guesses which exercise I'm suggesting and the second two guesses won't count! Barbell, dumbbell, EZ bar…. I don't care what you use. However, you will want to do the 40 x 2 sets with both arms working at the same time to ensure constant tension, which is a must for what you want to achieve by doing them.
A Workouts B Workouts C Workouts
Curls 6 x 3 Curls 6 x 3
12 x 2 Giant sets
Curls 6 x 2
12 x 2
40 x 2


Forearms, Calves, Abs
These muscles are predominately slow twitch and therefore can be trained often, therefore, I don't recommend the typical ABC approach to training them. For forearms, I like the Captains of Crush Grippers, which are available through Ironmind Enterprises. However, there are a variety of exercises you can do for your forearms. For calves, I recommend the strength shoe (a program for such is beyond the scope of this article), but good ole fashioned calf raises are great as well. Abs? Well, of course there is more out on abs then I like to acknowledge. However, I do have three exercises, which I think make up a complete program: Pre-stretched Crunches, Side Bends and Russian Twists.
General Comments:
• You may find it advantageous to move a workout up a day or back a day. A general rule of thumb is to move workouts, which work larger muscles like the pectorals, back and workouts using smaller muscles like the shoulders or triceps up a day.
• This system is very intense! Proper sleep, nutrition and supplementation are a must.
• Listen to your body. You may find that you don't need as much recovery as I suggested, or you may need an extra day. Listening to your body is a good thing - just don't let it lie to you! Laziness is not a reason!
• A
Giant set ("C" workouts) is a set of 5 reps, a set of 15 reps and a set of 40 reps done without rest between sets. Furthermore, there is no rest between giant sets. This means you will be doing 130 reps in a row with no rest. Of course, you can take time to change weights and move to a different exercise, but that is a matter of 5-10 seconds. Yes, it can be done! You may need to lower the weight used a bit, but not much.
• The 40 reps in a giant set are slow (2/2 cadence, but that is not a strict rule) and continuous. Don't stop between reps! A slight pause between the other sets is ok…
Lastly:
THE ABC SYSTEM IS NOT SET IN STONE - THE PRINCIPLES BEHIND IT ARE!
In Part II, I'll discuss an ABC approach that focuses more on movements, rather than body parts


COURTSY : drsquat.com

Muscle Hypertrophy Exercises for Beginners Level 3
After 24 weeks of training your patience is now paying off. The shapely muscles now start growing in size. By now you would be recruiting more muscles during your exercise. The compound exercises in your earlier schedules were meant to recruit the supporting muscles during exercise. From this stage onwards more isolation exercises involving single joint movements will be included in your schedule. After the Muscle Hypertrophy Exercises for Beginners Level 2, we shall now introduce you to the Muscle Hypertrophy Exercises for Beginners Level 3.
Your beginner status will be over in 6 weeks from now. Your large muscles are now supported by the smaller supporting muscles during intense exercise and muscle hypertrophy will result in larger shapely muscles. All your joints would have adapted to the newer levels of activity and stress. Your muscle cells would have developed a lot more insulin receptors to allow more Glucose and Nutrition to enter and contribute to muscle growth. For the first time specific Abdominal exercises are introduced.
For details about Intense Exercise, Nutrition and Recovery please refer to Muscle Toning Exercises for Beginners.
Muscle Hypertrophy Exercises for Beginners – Level 3
This schedule is for developing muscles by imposing stress through isolation exercises. During this phase the emphasis is on increasing the intensity and duration of exercises. The individual gains mass, strength and improves technique.
Workout schedule, 4 days in a week, after 10 minutes of warm up exercises. Perform 3 sets each of 12 repetitions, using a weight which you cannot lift more than 12 times. Rest between sets – 1 to 2 minutes
Day 1 & Day 3 (eg. Mon and Thu ) Legs, Back, Biceps
1. Leg Extension
2. Leg Curl
3. Standing Calf Raises
4. Lats Pull Down
5. Barbell Rowing
6. Incline bench Dumbell Curls
7. Preacher Curls
Day 2 & Day 4 ( eg. Tue and Fri ) Chest, Shoulder, Triceps
1. Flat Bench Dumbell Press
2. Decline Bench Press
3. Arnold Press
4. Upright Rows (Barbell or Cable )
5. Lying Down Triceps Extension
6. Triceps Dumbell Kickbacks
7. Abs crunches
- Remember to cool down and stretch before you leave the Gymnasium.
We recommend the ‘Muscle Hypertrophy Exercises for Beginners Level 3’ for a period of 6 weeks after which you can start with the schedule given in Muscle Hypertrophy Exercises for Intermediates Level 1