Dave's V.I.F Mass Building Program

Dave's V.I.F Mass Building Program...............

This program focuses on three of the five different types of training programs that will hopefully keep your body growing in the right direction: Volume Dominant, Dominant intensity and frequency of dominant or VIF short. Each phase is 4 weeks for 12 weeks.
VOLUME dominant phase

In the first phase or "Volume dominant" phase we use to stimulate a high number of sets per muscle group growth. Before the 4 weeks, the number of sets you perform for most muscle groups will grow 8 to 20 sets sets.

Because of the high volume of work for a muscle group, only one or two muscle groups in a session that also means that you (and should) train each muscle group only trained once per week.

Workout volume for large muscle groups (small muscle groups):

    * Week 1 = 2 sets of 10 repetitions per exercise (Same)
    * Week 2 = 3 sets of 8 reps per exercise (Same)
    * Week 3 = 4 sets of 6 reps (no more than 10 total sets)
    * Week 4 = 5 sets of 6 reps (no more than 10 total sets)

Rest 60 seconds between sets in weeks 1 and 2, 90 seconds at weeks 3 and 4
INTENSITY dominant phase

The second phase or the "Intensity-dominant" phase is about the use of heavy weights in the range 80-90%. Reps in the 6-8 range. During this phase, the number of sets per exercise is quite high, but the total volume of work is relatively low, because you concentrate only on 1-2 exercises per muscle group. Since a total workload for each muscle group, we will work each muscle twice per week low, distribution of workouts into upper and lower body.

Each week you for a slight increase in the weight class, you should use for each exercise objective.

Workout Volume:

    * Week 1 = 3 sets of 8 reps
    * Week 2 = 3 sets of 8 repetitions (plus weight)
    * Week 3 = 4 sets of 6 reps (increase weight)
    * Week 4 = 4 sets of 6 reps (increase weight)

Rest 60 seconds between sets in weeks 1 and 2, 90 seconds at weeks 3 and 4
FREQUENCY dominant phase

The last phase or the "dominant frequency" phase is more to training each muscle group 3 times per week. It works by enhancing the neural drive to the muscles, "forcing" the body to add muscle because they need to work hard almost every day. With this type of training the amount of work has to be extremely low to avoid over-training. You want 3 "Whole Body" workout.

Use "Hilly Reps", which means change the rep ranges for each full-body workout, every week, so that your body an extra shock.

Workout Volume:

    * Week 1 = A Workout - 2 sets of 6 reps, Workout B - 2 sets of 10 repetitions, Workout C - 2 sets 12 reps
    * Week 2 = A Workout - 2 sets of 10 repetitions, Workout B - 2 sets 12 reps, Workout C - 2 sets of 6 reps
    * Week 3 = A Workout - 2 sets 12 reps, Workout B - 2 sets of 6 reps, Workout C - 2 sets of 10 reps
    * Week 4 = A Workout - 2 sets of 6 reps, Workout B - 2 sets of 10 repetitions, Workout C - 2 sets of 12 reps

Workout Loads:

    * 2 sets of 6 reps - 85% of 1RM - Rest 90 seconds between sets
    * 2 to 10 reps - 75% of 1RM - Rest 60 seconds between sets
    * 2 sets of 12 reps - 65% of 1RM - Rest 30 seconds between sets