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FREAKY AND NATURAL!BY Eddie Robinson

The preeminent principle of developing mass without the assistance of anabolics is

recovery time. So sweeping and pervasive is this concept in everything a bodybuilderdoes that it must constantly be on your mind. Recovery should pervade your

training, your eating habits and your life outside the gym. This principle requires that

you adopt workouts that are less draining on your energy stores and dietaryregimens that thoroughly restore your fuel reserves. You must also get enough sleep

and rest to give your muscle a margin for growth.

The first rule is to make your training short and sweet. For me, the most effectiveschedule is the 2 day on/ 1 day off. I train as heavy as I can but with less sets and

reps than someone on anabolics would do. Your workout shouldn't last longer than

45 minutes tops for 2 bodyparts.

My workouts are based on a triset approach that employs super heavy, moderateand light sets performed in a non-stop manner. The red cells are worked with high

repetitions, while the white muscle cells are worked by explosive movements withheavy weight. After going through these trisets four times, I'm toasted no matter

which bodypart I'm training.

GH SPIKES: "I do everything I can to get growth hormone (GH) spikes. After aworkout, I'll hop into a hot tub at a very hot temp, at mid-day I'll take a nap. Both

help to induce a sudden release of natural GH.

Day One: LegsWarm-up on stationary bike for a half hour

Triset #1: (Quads)

Incline Leg Press 12-15 reps

Hack Squats 12 reps

Leg Extensions 30-40 reps

Rest only 60 -90 seconds between trisets. Total 4 times

NO triset!: (Hamstrings)

Abductor machine 4 sets x 20 reps

Lying Leg Curls 4 sets x 15-20 reps

Single Leg Curls 4 sets x 15-20 reps

Triset #2: (Calves)

Standing Calf Raises 8-10 reps

Seated Calf Raises 15-20 reps

Leg Press Calf Raises 30-40 reps

Triset is repeated 4 times

Day 2: Chest and Biceps

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Triset #1:(Chest)

Flat Bench Dumbbell Press 6-8 reps

Incline Dumbbell Press 12-15 reps

Flat Bench D-b Press 30-40 reps

Triset is repeated 4 times

Triset #2: (Biceps)

Barbell Curls 6-8 reps

Preacher Curls 10-12 reps

Seated D-b Curls 30-40 reps

Triset is repeated 4 times

Day 3: Rest

Day 4: Back and Triceps

Warm-up with pulldowns

Triset#1: (Back)

Bent Rows 6-8 reps

Seated Rows 15-20 reps

Pullovers 30-40 reps

Triset repeated 4 times

Triset #2: (Triceps)

Incline EZ bar French Presses 6-8 reps

Pushdowns 15-20 repsOne-arm Kickbacks 30-40 reps

Triset repeated 4 times

Day 5: Shoulders and Traps

Triset #1: (Shoulders)

Press Behind Neck 6-8 reps

Seated D-b Presses 15-20 reps

Seated Bent Laterals 30-40 reps

Triset repeated 4 times

No Triset: (Traps)

Upright Rows 4 sets x 20-25 reps

Barbell Shrugs 4 sets x 20-25 reps

Day 6: Rest and repeat cycle

That's it!