We would like to thank Dr. Boris Chille from the Russian Academy of Sport Sciences for contributing this program. Dr. Chille is chief biochemist for the Academy in Moscow and is Chief of Information for Lajorka Sport in Russia, the owner of the only Russian based fitness, sport, karate and wrestling magazines.
There are no appreciable physical or genetic differences between Soviet and American athletes. My one wish for American athletes, however, would be that they would realize that much of what they read in popular fitness magazines is not going to work optimally for them.

First, most of the training programs discussed in the media and attributed to one top bodybuilder or another, are not really written by that personality. Most often, the writing is actually done by the magazine's hidden editorial staff. Although the bodybuilder may give some general input, most often, the actual information contained in the articles are a result of a writer's creative process.

Second, the bodybuilder who is providing information on his favorite training program often has a very poor memory for what specifically worked for him in the gym long, long ago when he was "natural." The sad truth, men, is that muscle behaves very differently when it has the "advantage" of one or more anabolic steroids. A training program that works maximally for an athlete injecting anabolic steroids is likely to completely fail for the athlete who is attempting to build muscle naturally.

Unfortunately, the popular English language fitness magazines completely blur this distinction. Given the heavy, negative, legal sanctions against drug possession and promotion in North America, we can all accept why this is so. Please understand, today in Russia, anabolic steroids are "illegal" as well, however, the penalties are very minimal and in reality amount to about the same as littering might in the USA. And since a short cycle of a popular anabolic drug might only cost $4.00 on the Moscow "street", you can imagine how Russian athletes understand the practical training differences between an anabolic steroid enhanced muscle and natural muscle.
I firmly advocate building muscle naturally and in total honesty can say that I believe if an athlete trains properly, fuels their body correctly and takes full advantage of the legal, natural ergogenic supplements readily available in today's international market, they will grow larger, stronger, better performing muscle over time than will their drug aided counterparts. Yes, a natural athlete will grow slower, however, the growth can last a lifetime.
Let's look more specifically at the important principles behind attaining muscle mass naturally.

First, we will discuss "HYPERTROPHY." Muscle growth is a result of hypertrophy, which is really just the enlarging of muscle cells which already exist in the body. The goal of natural muscle mass gain will always be hypertrophy.

Hypertrophy occurs when a muscle adapts to "OVERLOAD." Overload simply refers to a very heavy weight. The heavier the weight, the greater the muscle overload. The greater the overload, the more the hypertrophy or growth.

In order to continue to grow larger and larger muscle, the muscle must be subjected to heavier and heavier weights. This process is called "PROGRESSIVE OVERLOAD."

Muscle actually grows according to a process we scientists refer to as "OVERCOMPENSATION." In other words, when fueled properly, the muscle that is subjected to overload in the form of very heavy weight, will first experience stress, then recover and finally grow. It adapts to the stress state and overcompensates to ready itself for future muscle stresses.

The success and rate of Hypertrophy or muscle growth is dependent on "MUSCLE FIBER RECRUITMENT." Generally, the more fibers that are activated, the better the growth. During the process of progressive overload, there is a natural increase in the number and type of muscle fibers recruited. For example, light weights lifted for a large number of reps, recruit a majority of slow twitch muscle fibers which have a very minimal capacity to grow. Heavy weights recruit both the slow twitch fibers and fast twitch fibers. It is the fast twitch fibers that account for a majority of hypertrophy. As heavier weights are employed, the more fast twitch muscle fibers are recruited and the more the muscle grows.

As you can see, the whole process is really very simple.
The tricky part is understanding the best way to biomechanically achieve overcompensation, how to fuel the body properly to endure greater stress and how to fuel the muscle for optimal recovery. This is where your English magazines confuse the issues so terribly.

For maximal overcompensation to occur, the athlete must train the muscle with "INTENSITY." By intensity, I mean that the muscle must continue a given movement until it can no longer contract positively. When a muscle can no longer contract positively, "MUSCLE FAILURE" occurs. In other words, overcompensation has happened. It is most important that you realize that they key here is to get to muscle failure quickly. True overcompensation of the fast twitch (type IIB) muscle fibers only occurs when very heavy weights are employed for a very short time. Muscle failure is not compatible with a large amount of exercise. For most well trained athletes, overcompensation occurs in the first 30 seconds or the time it takes to complete 4-6 reps.

For overcompensation to occur, it is also important that you eliminate all extraneous movement from the specific exercise. Extraneous movement creates GENERAL MOMENTUM, a big enemy to specific muscle overcompensation. In other words, in every set you should strive to achieve a non momentum aided, smooth, controlled movement through the entire range of motion. The angle of force makes no difference whatsoever. The key is to eliminate momentum. That is what exercise FORM is all about. Think elimination of momentum rather than how your wrist should be turned, etc. When a muscle fires forcing a contraction, it is an "all or none process;" the angle of force is a functionally useless concern. It is as impossible to train a tiny part of a general muscle as it is to "spot reduce" body fat.

If you believe that you understand all of this and that you have the proper mental attitude necessary to train very hard with maximal intensity for short periods of time, you can benefit greatly from this maximum muscle mass program.

You will need about one hour per day, three days a week to complete the first 6 weeks of training. This is probably less time than you are spending in the gym now. In fact, it might seem impossible for you to limit your training to this short of a time interval. Until you begin the program, of course. Then you will thank the heavens for every hour and day off, as you will truly "feel" how stressful the overcompensation process is to your muscles.

The first portion of this program last 50 days. We will refer to this as the "FOUNDATION" phase.
The foundation phase is comprised of the following:
Day 1:
Rest
Day 2:
Pre-Assessment Day A
Day 3:
Rest
Day 4:
Pre-Assessment Day B
Day 5:
Rest
Day 6-12:
Training Week A
Day 13-19:
Training Week B
Day 20-26:
Training Week C
Day 27-33:
Training Week D
Day 34-40:
Training Week E
Day 41-47:
Training Week F
Day 48:
Post Assessment Day A
Day 49:
Rest
Day 50:
Post Assessment Day B
Each 7 day training week will look as follows:
Exercise Group 1
(1 hour of stress, 23 hours of recovery),
Rest (recovery)
Exercise Group 2
(1 hour of stress, 23 hours of recovery),
Rest (recovery)
Exercise Group 3
(1 hour of stress, 23 hours of recovery),
Rest (recovery), Rest (hypertrophy)
Please take careful notice that the hypertrophy or growth stage occurs on the second consecutive day off, following a repeated and expected stress/recovery cycle.
Do not violate this rule.
START-UP
If you feel mentally and physically ready, you may consider beginning the pre-assessment phase. Plan on spending 2-3 hours in the gym on each assessment day.
.
The following directions should be followed during each assessment
1. Complete each exercise in order.

2. Rest 5 full minutes between exercises.

3. Determine your 1 rep maximum weight for each exercise.

4. If for some reason you are not physically able to perform one or more of these exercises, you may substitute an alternative of your choice.
Assessment Day A:

Squats

Stiff Legged Deadlift

Bench Press

Reverse Grip Pull downs

Behind Neck Shoulder Press

Shrugs

Close Grip Bench Press

Barbell Curls

Standing Calf Raises
Assessment Day B:

Leg Press

Leg Curl

Incline Bench Press

Bent Over Rows

Dumbbell Shoulder Press

Two Hand Overhead Dumbbell Extensions

Barbell Preacher Curls

Seated Calf Raises
THE GUTS OF THE FOUNDATION PROGRAM

1. You will complete three sets of each exercise listed.

Set 1 is 12 reps x 50% of max

Set 2 is 10 reps x 65% of max

Set 3 is failure x 80% of max

2. If you reach 7 or more reps on our third set of any exercise add 5% weight to your max for the following week.

3. Do set 3 to failure and always try for one additional forced rep if you have a spotter.

4. Rest 60 seconds between sets.

5. Expect to gain strength and later size weekly.
Weeks A,C,E:
Day 1
Day 2
Day 3
Squats

Stiff Legged Deadlifts

Bench Press

Reverse Grip Pull downs

Standing Calf Raises

Crunches (3 sets to failure)
Behind Neck Shoulder Press

Shrugs

Close Grip Bench Press

Barbell Curls

Reverse Crunches (3 sets to failure)
Leg Press

Leg Curl

Incline Bench Press

Bent Over Row

Dumbbell Shoulder Press

Two Hand Overhead Dumbbell Extensions

Preacher Curls

Seated Calf Raise

Crunches (3 sets to failure)
Weeks B,D,F:
Day 1
Day 2
Day 3
Leg Press

Leg Curl

Incline Bench Press

Bent Over Row

Seated Calf Raises

Reverse Crunches (3 sets to failure)
Behind Neck Shoulder Press

Shrugs

Close Grip Bench Press

Barbell Curls

Reverse Crunches (3 sets to failure)
Squats

Stiff Legged Deadlifts

Bench Press

Reverse Grip Pull downs

Dumbbell Shoulder Press

Two Hand Overhead Dumbbell Extensions

Preacher Curls

Standing Calf Raises

Reverse Crunches
As we discussed earlier, in order to best achieve overcompensation, in addition to the proper exercise routine, it is absolutely critical that you fuel the body maximally to endure greater stress and fuel the muscle for best recovery.

It is important that you understand the difference between food fuels and non food fuels. If you expect to reach maximum rates and levels of hypertrophy and performance, you will need a solid program of both food and non food fuels. One will not substitute for the other. You will need both.
Food Fuels:

Food fuels are carbohydrates, protein and fat that comprise the various whole foods that you eat.

The American media offers you many different eating programs. Some of them are so complex that you need a computer program to track your progress. In regard to complexity, I am especially fond of the Zone Diet from Dr. Sears. Although this diet has many fundamentally sound aspects; I am afraid that even I (and my computer) would have trouble tracking my daily ability to stay in "The Zone."

Food fueling for success in the gym need not be so complex. There are two fundamental rules that you should follow:

1. Every athlete training for maximal muscle hypertrophy needs to ingest a minimum of 1 1/2 grams of protein per pound of body weight daily. For a full explanation of the truth behind protein, please study this link.

2. Adjust the total amount of carbohydrates and fats ingested to equal 60-70 percent of your total daily calories, depending on how defined you would like to keep your appearance (the higher the proportion of protein, the more the definition).

There is great individual variance in how people metabolize fat versus carbohydrates. Experiment with various food alternatives and see how you feel and look. Generally, if you are feeling tired you will want to trade up your carbohydrates and trade down your fat. Do not be afraid of fat based only on what you might have read. High fat diets improve performance and muscle growth in a great many individual athletes.
Non Food Fuels:

This is an area of particular interest to me. As confusing as is the information on training for mass, there is no doubt that there is even greater confusion behind non food fueling. Better known in North America as nutritional supplementation, there is so much misinformation and contradictory information that I wonder how any of you could even begin to outline a reasonable non food fuel program for yourselves.

I could write one full book on the science behind the "honest" ergogenic aids and another full book on all the scams that abound at every level of this industry. If all of the primary marketers would quit pretending that they were "inventors" of every new supplement or owners of large manufacturing plants and concentrate instead on disseminating true information about the pros and cons of the better supplements, you would all be much further ahead. But let's not count on that happening; the trend is quite the opposite.

Briefly, there are a few different basic areas, to concentrate on to start.

First, fuel for the anaerobic training component. Creatine Monohydrate is a must for all athletes interested in mass. The natural product Pyruvate has also demonstrated some very interesting results in both aerobic and anaerobic gym endeavors.

Second, the accumulation of mass is dependent on the presence of certain anabolic hormones. Given the level of today's "natural" nutritional chemistry, the process of natural hormone conversion is possible for every athlete.

Hormone intermediates such as Androstenedione for increasing testosterone and 19-Norandrostenedione for increasing nandrolone are very helpful. There are many different natural herb products sold which will help promote the creation of more hormones by the body. One example is Tribulus Testeris which precursors Leutinizing Hormone which helps create higher levels of serum testosterone.

I am also very impressed with nitrogen retentive natural sterol products such as Yohimbine alkaloids, Suma, Turnera or Agave.

I recommend all athletes undertake a serious study of non food fuels. Often times, these products can be the difference between achieving mass goals quickly versus that of failure.
Basic Bulls Eye


Before Training
After Training
 off days
Mass Production
2
 0 0
Androstenedione
0
1
1
Creatine Monohydrate 250gms
5 grams anytime
Sugg Retail $94.85BB Special $39.95

Basic Bulls-Eye with Definition



Before Training
After Training
 off days
Mass Production
2
 0 0
19-Norandrostenedione
0
2
2
Creatine Monohydrate 250gms
5 grams anytime
Gaba
2 grams before bed
Sugg Retail $114.80BB Special $59.95

Bulls-Eye Pro with Definition



Before Training
After Training
 off days
HR70
2
 0 1
Androstenedione
1
1
Creatine Monohydrate 250grs
5 grams anytime
No Ban
2
0
1
GABA
5 grams before bed
Glutamine 250grams
2 grams twice daily
Sugg Retail $184.70BB Special $74.95

Bulls-Eye Pro


Before Training
After Training
 off days
Mass Production
1
 0 0
Androstenedione
2
1
1
Creatine Monohydrate 250gms
5 grams anytime
No Ban
2
0
1
SuggRetail $99.80 BB Special $49.95

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