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Muscle Building Regimen
Nutrition
Meal 1: 8 2 (, ) 1 serving 60-80g
Meal 2: Lean Protein (, , , ) 7oz Carbs ( or ) 70g
Meal 3: Post-Workout Shake 40g and Maltodextrin 50-100g
Meal 4: About an hour after my Post-Workout Shake I have a solid meal of: 7oz (, , ) 70-90g 1 serving
Meal 5: 7oz 1 serving Healthy Fats (/, or , or ) 10-20g
Meal 6: 1 (if I’m at work) or the same as Meal 5
Meal 7: 1.5 scoops Healthy Fats (/, or , or ) 10-20g
Training
I don’t think just one workout works the best. I am constantly changing rep rage, rep tempo and volume to make sure the muscle is always being shocked into new growth.
In the off season I try to focus on the basics and doing heavy compound movements to build that dense hard muscle.
I feel like this gives me the best bang for my buck. I like routine, I really like , and even some type workouts with a lot of sets and reps.
Day 1: Quads/Hams/Calves 2 warm up sets of 15 reps, 1 working set of 10-12 reps to failure, Increasing weight (1 min rest between sets) 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, Desired weight (1 min rest between sets) 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, Desired weight (1 min rest between sets) 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, Desired weight (1 min rest between sets) 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, Desired weight (1 min rest between sets) 1 warm up set of 10-12 reps, 3 rest-pause sets to failure, Desired weight (10-15 sec rest between sets) 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, Desired weight (1 min rest between sets)
Day 2: Chest/Biceps/Abs 2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure, Desired weight (1 min rest between sets) 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, Desired weight (1 min rest between sets) 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, Desired weight (1 min rest between sets) 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, Desired weight (1 min rest between sets) 2 working sets of 6-8 reps to failure, 1 min rest between sets 2 working sets of 8-10 reps to failure, Desired weight (1 min rest between sets) Superset: 3 working sets to failure 3 working sets to failure Superset: 3 sets to failure 3 sets to failure
Day 3: Cardio
Day 4: Back/Triceps/Calves 2 warm up sets of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight (increase weight between sets) 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight (1 min rest between sets) 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight (1 min rest between sets) 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight (1 min rest between sets) 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight (1 min rest between sets) 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight (1 min rest between sets) 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight (1 min rest between sets) 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight (1 min rest between sets) 1 warm up set of 10-12 reps, 3 rest-pause sets to failure, Desired weight (10-15 sec restbetween sets) 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, Desired weight (1 min rest between sets)
Day 5: Delts/Traps/Abs 1 warm up set of 10-12 reps, 1 warm up set of 8-10 reps, 1 working set of 6-8 reps to failure, Desired weight (1 min rest between sets) 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight (1 min rest between sets) 1 set of 6-8 reps to failure, Each arm 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight 1 warm up set of 12-15 reps, 2 working sets of 8-10 reps to failure, Desired weight 1 warm up set of 12 reps, 2 working sets of 8-10 reps to failure, Desired weight Superset: 3 working sets to failure 3 working sets to failure Superset: 3 sets to failure 3 sets to failure
Day 6: Cardio
Day 7: Repeat
Steve Cook’s Personal Philosophy
Nutrition
Nutrition is the most important aspect when it comes to being healthy and in shape. By eating lean protein, complex carbs, veggies and healthy fats you will provide your body and mind with the proper nutrients it needs.
By staying away from , sugary sweets, and anything with hydrogenated oils, you look and feel better.
Training
Motivation is key! My Motivation comes from a deep love for weights and to see how far I can push myself everyday in the weight room. I want to be the best I can genetically be. As healthy and as strong and lean as possible.
I sometimes have to remind myself not to overdo it. As I’ve gotten older I realized how important recovery is. Ultimately I want to be the next .
I want a body that is appealing to the masses. My goal is to have the perfect balance of size, shape and .
Supplementation
While good quality supplements can make a difference (especially when dieting) they aren’t an excuse to have poor nutrition and sleep habits.
By taking the right supplements for your goals and in the right amount, one can achieve results faster than without supplementing. It’s important to know exactly what you are putting into your body.
Follow the instructions…just because some is good doesn’t mean more is better!
