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Kamis, 24 Maret 2016

The GARRY Bodybuilding Workout Program

The GARRY Workout Program is designed for advanced bodybuilders whose muscles are already used to intense training. It is used boost muscle growth and blast through any plateau for a period of 2 months for fast muscle growth, but has an intensity that cant be sustained for too long. This workout should not be attempted by those who are just starting out because of the work load it places on the central nervous system. Muscle growth accelerates through this period as the body tries to adapt. As a result of the strain is placed on the joints, energy systems and metabolic system, the program should only be followed for 2 months before switching back to normal training.


How the Program Works

The program incorporates German volume training (high reps, high sets), limited recovery time per set and repeatedly forcing muscles to failure, driving them to complete exhaustion with every workout. The goal of this program is to enforce rapid hypertrophy by shocking the body into accelerated growth. This takes its toll on the central nervous system and even metabolic system over time which is why it is advised that beginners, people with injuries or other medical conditions, and people who have already overtrained do not try this type of program. The body starts showing a negative response (over-training) if the program is followed for longer than 2 months.

Program Rules

The program Runs for 6 Days a Week

The program is in a 6-day split, focusing on one muscle group per day. All major muscle groups are utilized in the program, through only one exercise. The only off day is day 7. You need to follow the program fully, not being off a single day.

Perform Only One Exercise per Day

Do only one exercise per day, excluding warm up and cool down. This is shown below. You can only add warm-up and cool-down exercises but do not stress the body more than what is described below.

 Every Set Is Till Failure

You need to work until complete failure each set. Forced reps are allowed.

You Must Follow the Prescribed Times

Every set has a resting period of exactly 30 seconds before the next one, with the exception of squats and dead lifts having 1 minute rest intervals. Do not rest longer or shorter than this between sets.

Keep Doing More Sets until Failure Until You Cannot Perform a Single Full Rep 

This blasts your muscles and will test your muscular endurance, but keep on performing sets of the exercise until you cannot do a proper rep with the right form.


The Program

Day 1: Squats (until failure) (e.g. 15-7-6-4-4-4-4-2-1)

Day 2: Standing Calve Raises (until failure) (e.g. 15-15-15-14-14-1-1-1-10-9-8-5-5-5-3-2-2-2-2-1) 

Day 3: Russian Twists (until failure) (e.g. 20-20-20-18-16-14-10-7-7-7-6-5-4-2-2-2-1-1-1)

Day 4: Deadlifts (until failure) (e.g. 12-11-10-10-10-9-8-7-6-6-5-5-5-5-4-2-1-1)

Day 5: Dumbbell Bench Press (until failure) (e.g. 12-10-8-6-4-3-2-2-2-2-2-2-2-2-2-2-1)

Day 6: Pull Ups (until failure) (e.g. 25-25-25-23-20-19-27-17-14-12-11-9-6-5-4-3-3-3-3-2-2-2-1)

Day 7: Rest



Give this program a try and tell us about your experience in the comments below.

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