the best method for building muscle? based on 20 years in the iron game, here’s how evan centopani works out for muscle mass and strength. the first leg is designed to help you build strength. squatting 405lb for four reps won’t help you build a load of mass. the final leg of the routine is designed to help you bring out condition while continuing to gain. for condition, you need to train like a demon. that is, if you have the guts to hit the wall and then bust straight through it.
hack squats: one warm-upset @10reps followed by three working sets @10-12reps. barbell squats: two warm-ups sets @ 10-15 reps followed by two working sets @ 10-12 rep superset with sissy squats @ 10-15 reps. leg press: two warm-up sets @ 10-15 reps followed by two working sets @ 15-20 rep superset with leg extensions @ 10-12 reps. dumbbell rows: one working set (one set + two drop sets with the same weight each drop), maximum reps each time (select weight that you will fail at 15 reps on first set). flat barbell bench press: two warm-up sets @ 10-15 reps followed by four working sets @ 8-12 reps. last set is a double drop set. standing single leg curl: two working sets @ 8-20 reps (each is a double drop set performed with the same weight. high rep deadlifts: two working sets @ 20-24 reps on the first set and then the same weight on the second set to failure (usually around 15 reps). all credit for this diet goes to him. do remember that this is a contest prep diet and the off-season would require more carbohydrates and calories to fuel your workouts and achieve optimal muscle growth. for articles similar to the evan centopani workout and diet, interviews and more, get train magazine direct into your inbox every month for free by signing up to our newsletter
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