The Deadpool Mega Muscle Mass Workout – Part Six

deadpool The Deadpool Mega Muscle Mass Workout – Part Six

In Part Five of the Deadpool series, I told you about the four “beta-test” versions of the Deadpool Mega Muscle Mass Workout:

Each version was designed for different types of clients with different types of bodies and different types of goals.

  • Version 1 is designed to make a lightly muscled, super quick, speed demon kind of body even faster & more explosive
  • Version 2 is designed to take a heavily muscled, bodybuilder kind of physique and push it through plateaus to a new level of muscle mass
  • Version 3 was created for my strongman buddies. This workout would add muscle mass, but the primary goal was to build freaky levels of strength & power…size was secondary
  • Version 4 is my favorite….

It’s 2 parts Version 3 mixed with 1 part Version 2 and sprinkled with 1 part Fat Loss.

Strength + Power + Speed + a healthy dose of EPOC makes this my favorite workout for creating a truly athletic body capable of just about anything.

So, that’s what we’re going to start with:

The Deadpool Ultimate Workout

Because this workout is a hybrid – we will be using:

All 3 of  the fast-twitch muscle fiber Wake-Up techniques

  1. Very Intense Concentric Muscular Contractions – ex. Partial range bench press or Isometrics
  2. Very Intense Eccentric Muscular Contractions – ex. Plyometric movements (depth jumps)
  3. Very Fast Concentric & Eccentric Muscular Contractions – like a hummingbird flapping it’s wings

Note – we will focus mainly on techniques 2 and 3. The heavy concentrics will only be used  prior to the big compound powerlifting style lifts.

After waking up the fast-twitch fibers, we will stimulate them with a variety of explosive concentric lifts with the focus on muscle tension and speed of movement.

NoteWe will not be using slow  paced eccentric lifts in this program. I use that technique with trainees focusing primarily on maximum strength. For trainees  interested in power, speed & fat loss, this technique tends to do more harm than good.

But, for reference, I am listing all 3 of the main lifting techniques used during the work sets.

  1. Slightly Less Intense Concentric Muscular Contractions…through a full range of motion and performed as fast as possible. Think explosive bench presses.
  2. Slightly Less Intense Eccentric Muscular Contractions….but we drastically increase the time under tension. Sloooowwww negatives on those bench presses.
  3. With no pause at the top or bottom of the lift. The muscle is always under tension.

Program Design

Because this program is designed to make you look great & perform better, I will be choosing mainly compound exercises that

  • use a lot of different muscles
  • work in numerous planes of movement
  • tax your energy systems quite heavily
  • and don’t fit well into split routines

For these reasons, the Deadpool Ultimate Workout will consist of three (3) total body workouts per week.

What you do during the rest of the week depends upon your goals / lifestyle.

  • For fat loss, I would recommend some additional HIIT workouts
  • For improved aerobic/cardio function, throw in some “cardio” training
  • For pain reduction / looser muscles /joint mobility problems, try out a Feldenkrais class or Pilates or a Circular Strength Training class or yoga or go for some chiropractic/acupuncture/soft tissue therapy. And don’t forget the foam roller.
  • For a little fun, try a dance class or join a boot camp or play tennis or golf or swimming or tantric sex….

But, keep in mind that your Deadpool workouts are pretty tough on the nervous system and that any additional workouts should be of a lower intensity to allow for nervous system recovery.

The Workouts

  • Each workout will include six (6) main lifts
  • Not including warm-up and cool-down, each workout will not last longer than 60 minutes.
  • Each work set will consist of between 3-8 reps.
  • Each work set will include a “wake up” exercise & a main lift
  • During the main lift, the concentric portion of each lift is performed as fast as possible – lots of power
  • Minimize your rest between sets

Okay, those are the basics.

There are a lot more options that we can use, but let’s start here and once you have mastered this workout, we will add in some more tricks.

Workout #1

As I mentioned above, each workout has 6 main lifts. Most main lifts will also employ a “wake up” exercise to get your fast twitch muscle fibers primed & ready

I have arranged each of the six (6) lifts by movement or muscle group in a way to maximize performance & recovery.

  1. Posterior Chain – Lower Body – Choose from deadlift, cable pullthrough, hip thrust, Olympic lifts, GH Raise, sled push/prowler/etc – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
  2. Lower Body – Lateral / Rotational movement – Choose from Linebacker shuffle – band, cable and cable/band Woodchop – Max reps in 5 minutes – 3-8 reps – constant weight
  3. Upper body horiz pullrows, sternum chins - Max reps in 10 minutes – 3-8 reps – constant weight – – Use a “wake-up” exercise
  4. Vertical pullstraight arm pulldowns / reverse shrugs, high pulls, olympic lifts, shrugs – Max reps in 10 minutes – 3-8 reps – constant weight – Use a “wake-up” exercise
  5. Core – bracing – planks – horiz/vert, roll outs, waiters walk, turkish get-up – Max reps in 5 minutes – 3-8 reps – constant weight
  6. Beach Muscles – bicep curls, lateral raises, forearm flexion – Max reps in 5 minutes – 3-8 reps – constant weight

Workout #2

  1. Anterior Chain – Lower Body – Choose from Squat, lunge, reverse sled drags – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
  2. Vertical push – Choose from Overhead press, push press, thruster, handstand pushup – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
  3. Horizontal pull – Choose from Face pull, horizontal cable shrug / straight arm row- Max reps in 5 minutes – 3-8 reps – constant weight
  4. Horizontal push – Choose from Chest presses, pushups, dive bombers, st arm press or reverse horizontal shrug – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
  5. Core – flexion – Choose from Hanging leg raise, toes to the sky, roll outs – Max reps in 5 minutes – 3-8 reps – constant weight
  6. Core – extension – Choose from Back extension on pulldown machine, toes to the sky, roll outs – Max reps in 5 minutes – 3-8 reps – constant weight

Workout #3

  1. Upper body horiz pull – Choose from Bodyweight rows, face pull, horiz shrug or st arm row – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
  2. Posterior Chain – Lower Body – Choose from Deadlift, pullthrough, hip thrust, Olympic lifts, GH Raise, sled push/prowler/etc – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
  3. Vert pull – Choose from Chins or pulldowns – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
  4. Core – bracing – Planks – horiz/vert, roll outs, overhead lifts – Max reps in 5 minutes – 3-8 reps – constant weight
  5. Core – side flexion / rotation – Woodchops – bad for lumbars – Max reps in 5 minutes – 3-8 reps – constant weight
  6. Beach Muscles – Choose from Reverse bicep curls, pushdowns, calf raises – Max reps in 5minutes – 3-8 reps – constant weight

Now What?

  1. Choose your own exercises & create your own Deadpool Ultimate Mega-Mass Workout
  2. Hang on for an hour or so and I will begin posting weekly Deadpool workouts here and on Facebook

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Doug Robb is a personal trainer, a fitness blogger and author, a competitive athlete, a social media nerd and a student of nutrition and exercise science. Since 2008, Doug has brought his real-world experience online via his health & fitness blog, Health Habits.

16 Comments

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  2. Bryan

    November 28, 2010 at 6:58 pm

    Question > For this workout ( the full body workout plan you have on this page ) How much weight should be used for the full exercises? 80% of One Rep Max? Also, for Workout # 1 Core I will be doing Side Planks. Would this include 3 to 8 rep for each full set? Or would this follow a different rule since this is more of a calisthenics exercise? And lastly, if I were to follow this routine strictly, how long, in your opinion, should I keep to these guidelines before changing the exercises or taking a break ( for body re-cooperation? ) 12 weeks? 14 weeks? Thanks for getting me into this type of exercising!

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