Big Beyond Belief Workout Program - Printable Version

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Big Beyond Belief Workout Program - Cornish_Celt - 04-23-2011

Big Beyond Belief Workout Program

Here's an interesting program that I am thinking of giving a try,
it's from Leo Costa's Big Beyond Belief book. Leo Costa learned
these techniques from the Bulgarians who are some of the
strongest lifters in the world.

Here are some important principles behind this program:

1) Workouts should not last any longer then 45 minutes, any more
and your testosterone and GH levels begin to drop.

2) Each bodypart is trained 3 times a week (high frequency but
with low volume), this is because the Bulgarian scientists
discovered that deconditioning occurs after 3 days.

3) Each muscle should be worked with different rep ranges (low,
medium and high) for maximum growth stimulation.

The Big Beyond Belief Routine

Do 3 sets for each bodypart with 2 minutes rest between sets.

Day 1: Chest, Back, Biceps and Calves (10 to 12 reps)

Day 2: Legs, Shoulders and Triceps (10 to 12 reps)

Day 3: Back, Chest, Calves and Biceps (8 to 10 reps)

Day 4: Legs, Triceps and Shoulders (8 to 10 reps)

Day 5: Chest, Back, Biceps and Calves (6 to 8 reps)

Day 6: Legs, Shoulders and Triceps (6 to 8 reps)

Day 7: Off

Key points to getting the most out of this workout:

Always warm up.

Use a spotter.

Train harder, not longer.

Stay motivated.

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