Max gains with this compound training!

By Fusion Team

In order to stimulate maximum muscle growth, nothing is more important than intense weight training! When designing an effective weight-training program, many variables must be manipulated to get the best results possible. Sets, reps, rest periods, and tempo are all important training variables that should be taken into account.

That being said, when it comes to muscle growth, the most important training variable is choice of exercise! You must build your training program around compound movements if you want to realize your true growth potential.

Research has shown time and time again that compound movements are better than isolation exercises for stimulating muscle growth, increasing strength and improving athletic performance.

Compound movements promote greater increases in the cross-sectional area of whole muscle and individual muscle fibers, while activating satellite cells, which have a huge effect on the hypertrophy response to training!

Finally, compound movements also have a greater impact on testosterone and growth hormone secretion — two of the body’s most anabolic hormones! Take advantage of the incredible muscle-building benefits that compound movements offer by incorporating this specialized 8-week training program into your bodybuilding regime! 

Before you dive into the program below consider taking PURPLE-K creatine to increases ATP, the energy source in your muscles, which will help with explosive strength and your ability to maintain training intensity. And if you really want to ramp up your endurance and pump, try adding Fusion Muscle’s ONE PUNCH pre-workout. 

Notes about the Training Program

Tempo (written as a 4-digit number) indicates the number of seconds each phase of a rep should take. The first number represents the eccentric contraction (the negative or lowering part of the movement). The second number represents the pause at the “peak stretch” of the movement. The third number represents the concentric contraction (the actual pushing or pulling of the weight). Finally, the fourth number represents the “peak contraction” of the movement (eg., when your arms are fully extended at the top of a bench press). 

Example of 2010 Tempo: 

• 2 = two-seconds for the eccentric contraction (negative part of the movement) 
• 0 = no pause at the “stretch” portion of the movement 
• 1 = one-second for the concentric contraction (pushing/pulling of the weight) 

• 0 = no pause at the peak contraction of the movement 

Phase 1: Weeks 1–4 

Monday: Chest / Shoulders / Triceps 

Wednesday: Legs 

Friday: Back / Biceps 

Phase 2: Weeks 5–8 

Monday: Chest 

Monday: Back / Biceps 

Wednesday: Legs 

Friday: Shoulders / Triceps 

Have a good training,

Fusion Team