alpha muscle | alain gonzalez · 2018-10-11 · golden era muscle| alain gonzalez golden era muscle...

ALPHA MUSCLE | ALAIN GONZALEZ

GOLDEN ERA MUSCLE| ALAIN GONZALEZ

COPYRIGHT NOTICEPublished by:

Human Evolution Publishing

Copyright © 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution Publishing. Copyright and other intellectual property laws protect these materials. Reproduction or retransmission of the materials, in whole or in part, in any manner, without the prior written consent of the copyright holder, is a violation of copyright law.


LEGAL DISCLAIMER

Warning: All the information presented in this guide is for educational and resource purposes only. It is not a substitute for or in addition to any advice given to you by your physician or health care provider.

Consult your physician before making any changes to your lifestyle, diet, or exercise habits. You are solely responsible for the way information in this guide is perceived and utilized and so, you do so at your own risk.In no way will Alain Gonzalez, Human Evolution Publishing, or any persons associated with this guide be held responsible for any injuries or problems that may occur due to the use of this book or the advice contained within.

PERSONAL DISCLAIMER

We are not doctors, nor do we possess a degree in nutrition. The advice we give is based on years of practical application, dealing with the needs of our own health and physiques as well as the needs of others. Any recommendations we may make to you regarding diet, including supplements and herbal or nutritional treatments must be discussed between you and your doctor/s.

MUSCLE-BUILDING DISCLAIMER

Required Legal Disclaimer: Due to recent laws from the FTC, it is required that all companies identify what a “typical” result is. The truth is that most people never do anything when it comes to trying building muscle. They might buy a million products, including this one, but never do anything with the information they have in hand. The testimonials that you saw were of people who took action, followed a healthy lifestyle, exercised, and ate a balanced nutritional diet. If you want results like them, you should do this too.


GOLDEN ERA MUSCLEWelcome to the Golden Era Muscle program. This 12-week program features workouts inspired by some of the greatest bodybuilders from the “Golden Era”, including Vince Gironda, Arnold Schwarzenegger, andFranco Columbo.

The Golden Era Muscle program is a 12-week program split up into three, 4-week phases. Each 4-week phase features workouts inspired by one of the above mentioned Bodybuilders. Now, this isn’t just some re-hashedprogram I found on the internet. I took some of the main principles that were popularized by each of these bodybuilders and put them into a program that has a Muscle That Matters flare to it as well.

What you end up with is a workout that is fun and brutally effective for building muscle and sculpting a great looking body.

CARDIOThere is no “prescribed” cardio for the Golden Era Muscle workouts. However, unless you’re a skinny hardgainer, you’ll want to do something for cardiovascular health and conditioning.

Simply select a form of cardio that you enjoy performing that will not interfere with your goals. Do 20-30 minutes of low intensity cardio at the end of your strength-training workouts, go for a 30-60 minute brisk walk in the mornings, or go play a sport 1-2 days per week.

What you do is really up to you. Just keep in mind that because these workouts are inspired by bodybuilders, they are higher volume than I typically prescribe, so you’ll want to keep that in mind and not go crazy withcardio.

If you start noticing loss of strength, lack of motivation to train, etc., cut back on cardio until you’ve completed the Golden Era Muscle program.


Without further ado, let’s get into the workouts…

PHASE 1ARNOLD SCHWARZENEGGER INSPIRED WORKOUTS

The first 4-week phase of the Golden Era Muscle program is inspired by Arnold Schwarzenegger. Often referred to as the greatest bodybuilder ever, Arnold is credited with popularizing a lot of different training styles andmethods.

However, at the core of his approach are high volume workouts that focus on getting stronger, getting a massive muscle “pump”, and using short rest periods.

We are going to use a four-day split for Phase 1, where we will train each muscle group twice per week. It will look like this:

Push - Chest, Shoulders, TricepsPull - Back, Biceps, TrapsLegs - Hamstrings, Quads, Calves, Glutes

You can train 3 or 4 days per week. If you choose 3 days, you will just do each workout once per week. If you choose to train 4 days per week, you will simply rotate through the 3 workouts in the following manner:

Week 1: Push, Legs, Pull, PushWeek 2: Legs, Pull, Push, LegsWeek 3: Pull, Push, Legs, PullWeek 4: Push, Legs, Pull, Push

GOLDEN ERA MUSCLE | ALAIN GONZALEZ

PHASE:1 :LEGS

GOLDEN ERA MUSCLEARNOLD SCHWARZENEGGER INSPIRED

PHASE 1: PUSH

MONDAY

EXERCISE SETS REPS REST

1) Barbell Incline Press 3 8-10 1m

2) Dumbbell Bench Press 4 12, 10, 8, AMRAP 30s

3) Dumbbell Incline FlyesNotes: This is to be done Rest-Pause style: Do one set of 15-20 reps to muscular failure. Rest 15-20 seconds and do as many reps as possible. Rest 15 seconds and do as many reps as possible. Rest 15 seconds and do as many reps as possible Use the same weight for all sets.

4 15-20, AMRAP 15s

4) Barbell Military Press 3 8-10 1m

5) Dumbbell Lateral Raise 4 12, 10, 8, AMRAP 30s

6) Triceps Rope Cable Extensions 4 (Rest-Pause) 15-20, AMRAP 15s

TUESDAY


1) Barbell Bulgarian Split Squat 3 8-10 per leg 30s b/t legs

2) Squat 4 12, 10, 8, AMRAP 30s

3) Barbell Romanian Deadlift 3 8-10 1m

4) Machine Hamstring Curls 4 12, 10, 8, AMRAP 30s

5) Dumbbell Calf Raise 4 12, 10, 8, AMRAP 30s

6) Barbell Ab Rollouts 3 8-10 1m


PHASE:1 :PUSH


PHASE 1: PULL

THURSDAY


1) Pull-UpsNotes: (add 3-second eccentric (lowering) and 1-second pause at bottom to increase difficult.

3 8-10 1m

2) Seated Cable Row 4 12, 10, 8, AMRAP 30s

3) Close, Neutral Grip Lat PulldownNotes: This is to be done Rest-Pause style: Do one set of 15-20 reps to muscular failure. Rest 15-20 seconds and do as many reps as possible. Rest 15 seconds and do as many reps as possible. Rest 15 seconds and do as many reps as possible Use the same weight for all sets.

4 15-20, AMRAP 15s

4) Barbell Power Shrug 3 8-10 1m

5) EZ Bar Curls 4 12, 10, 8, AMRAP 30s

6) Dumbbell Hammer Curls 4 (Rest-Pause) 15-20, AMRAP 15s

FRIDAY OR SATURDAY


1) Seated Dumbbell Shoulder Press 3 8-10 1m

2) Dumbbell Bent Lateral Raise 4 12, 10, 8, AMRAP 30s

3) Plate Front RaiseNotes: This is to be done Rest-Pause style: Do one set of 15-20 reps to muscular failure. Rest 15-20 seconds and do as many reps as possible. Rest 15 seconds and do as many reps as possible. Rest 15 seconds and do as many reps as possible Use the same weight for all sets.

4 15-20, AMRAP 15s

4) Dumbbell Incline Press 3 8-10 1m

5) Cable Crossover 4 12, 10, 8, AMRAP 30s

6) Lying Dumbbell Extensions 4 (Rest-Pause) 15-20, AMRAP 15s


WEEK 2


PHASE:1 :PULL


PHASE 1: LEGS

MONDAY


1) Trap Bar Deadlift 3 8-10 1m

2) Barbell Hip Thrust 4 12, 10, 8, AMRAP 30s

3) Barbell Front Squat 3 8-10 1m

4) Rear-Foot Elevated Split Squat 412, 10, 8, AMRAP

(per leg)30s b/t legs

5) Seated Calf Raise 4 12, 10, 8, AMRAP 30s

6) Hanging Leg Raise 3 8-10 1m

TUESDAY


1) Wide, Neutral Grip Seated Cable Row 3 8-10 1m

2) Underhand Grip Lat Pulldwon 4 12, 10, 8, AMRAP 30s

3) Cable Face PullNotes: This is to be done Rest-Pause style: Do one set of 15-20 reps to muscular failure. Rest 15-20 seconds and do as many reps as possible. Rest 15 seconds and do as many reps as possible. Rest 15 seconds and do as many reps as possible Use the same weight for all sets.

4 15-20, AMRAP 15s

4) Dumbbell Shrug 3 15-20 1m

5) Cable Rope Curls 4 12, 10, 8, AMRAP 30s

6) Dumbbell Curls 4 (Rest-Pause) 15-20, AMRAP 15s


PHASE:1 :LEGS


PHASE 1: PUSH

THURSDAY





4 15-20, AMRAP 15s




FRIDAY OR SATURDAY


1) Barbell Bulgarian Split Squat 3 8-10 30s b/t legs

2) Squat 4 12, 10, 8, AMRAP 30s






WEEK 3


PHASE:1 :PUSH


PHASE 1: PULL

THURSDAY



3 8-10 1m



4 15-20, AMRAP 15s




FRIDAY OR SATURDAY





4 15-20, AMRAP 15s





PHASE:1 :PULL


PHASE 1: LEGS

MONDAY


1) Trap Bar Deadlfit 3 8-10 1m

2) Barbell Hip Thrust 4 12, 10, 8, AMRAP 30s

3) Barbell Front Squat 3 8-10 1m

4) Rear-Foot Elevated Split Squat 412, 10, 8, AMRAP

(per leg)30s b/t legs

5) Seated Calf Raise 4 12, 10, 8, AMRAP 30s

6) Hanging Leg Raise 3 8-10 1m

TUESDAY


1) Wide, Neutral Grip Seated Cable Row 3 8-10 1m

2) Underhand Grip Lat Pulldown 4 12, 10, 8, AMRAP 30s

3) Cable Face PullNotes: This is to be done Rest-Pause style: Do one set of 15-20 reps to muscular failure. Rest 15-20 seconds and do as many reps as possible. Rest 15 seconds and do as many reps as possible. Rest 15 seconds and do as many reps as possible Use the same weight for all sets.

4 15-20, AMRAP 15s

4) Dumbbell Shrug 3 15-20 1m

5) Cable Rope Curls 4 12, 10, 8, AMRAP 30s

6) Dumbbell Curls 4 (Rest-Pause) 15-20, AMRAP 15s


WEEK 4


PHASE:1 :LEGS


PHASE 1: PUSH

MONDAY





4 15-20, AMRAP 15s




TUESDAY


1) Barbell Bulgarian Split Squat 3 8-10 per leg 30s b/t legs

2) Squat 4 12, 10, 8, AMRAP 30s






PHASE:1 :PUSH


PHASE 1: PULL

THURSDAY



3 8-10 1m



4 15-20, AMRAP 15s




FRIDAY OR SATURDAY





4 15-20, AMRAP 15s





PHASE 2FRANCO COLUMBO INSPIRED WORKOUTSThe second 4-week phase of the Golden Era Muscle program is inspired by Franco Columbo, who won Mr. Olympia in 1976 and 1981. Columbo also competed in the first World’s Strongest Man competition and placed 5th.

That’s one thing that makes Franco unique: the guy not only had great aesthetic, he was also brutally strong. Because of this, we will be using a “hyrbid” straining style during phase 2, incorporating bodybuilding,powerlifting, and strongman methods.

Phase 2 follows an upper/lower/upper/hybrid split. You’ll do each work out once per week for the next four weeks.

So it will look like this:

Day 1 - Upper BodyDay 2 - Lower BodyDay 3 - Upper BodyDay 4 - Hybrid w/ Lower Body Strength Endurance Emphasis

The day 4 hybrid work out incorporates some Strongman-style training that may be tough to do in a public gym, so it would be ideal to do in your garage/backyard or at a public park if you own some basic weightequipment.

If that’s not an option, you can just do the day 4 workouts wherever you usually work out and make adjustments as needed.

As long as you can avoid training four days in a row, you’re free to train on whichever days fit your schedule best.


PHASE 2 - DAY 2

GOLDEN ERA MUSCLEFRANCO COLUMBO INSPIRED

PHASE 2: DAY 1

UPPER BODY


1) Barbell Incline Press 3 3-5 2-3m

2) Barbell Push Press 3 5-7 2-3m

3) Dumbbell Incline “Squeeze” PressNotes: Try to increase the weight each set.

3 15, 10, 5 1m

4) Seated Cable RowNotes: Try to increase the weight each set.

4 20, 15, 10, 5 1m

5a) Dumbbell Overhead Extension 4 8-12 0

5b) EZ Bar Overhand Grip CurlsNotes: Alternate back and forth between extensions and curls in superset fashion.

4 8-12 1m

LOWER BODY


1) Deadlift (Trap Bar or Sumo) 3 3-5 2-3m

2) Front Squats 3 5-7 2-3m

3) Dumbbell Reverse LungeNotes: Try to increase the weight each set.

3 15, 10, 5 per leg 1m b/t legs

4) Goblet Squat 3 20 1m

5) Seated Calf Raise 4 8-12 1m

6) Ab Rollouts 4 8-12 1m


PHASE 2 - DAY 4

GOLDEN ERA MUSCLEFRANCO COLUMBO INSPIRED

PHASE 2 DAY 3

UPPER BODY


1a) Flat Dumbbell Press 4 12 1m

1b) 1-arm Dumbbell Row 4 12 per arm 30s b/t arms

2a) Neutral Grip Pull-ups 3 8-10 1m

2b) Dumbbell Lateral Raise 3 15, 10, 5 1m

3a) Close Grip Push-ups 2 AMRAP 1m 30s

3b) Band Pull-ApartNotes: Alternate back and forth between push-ups and band pull a parts in superset fashion.

2 15 1m

HYBRID STRENGTH/MUSCLE


1) Barbell Power ShrugNotes: Push hips back and lower weight to knee heigh, bring hips forward and explosively shrug the weight up, allowing the bar to come up to belly-button height.

4 6-8 1m 30s

2a) Walking Lunge 4 20 (10 per leg) 45s

2b) Dumbbell/Kettlebell Swing 4 15 45s

2c) Farmers WalkNotes: Alternate back and forth between 2a-2c in superset fashion.

4 45s 45s


PHASE 3VINCE GIRONDA INSPIRED WORKOUTSVince Gironda is credited with popularizing a lot of training styles, but the one that he is most known for is the “8x8” protocol.

You will see this brutal technique throughout the final 4-week phase. The “8x8” protocol simply means performing 8 sets of 8 reps. In Vince’s workouts, this was done with 15-second rest periods in-between sets, just like we are going to do.

If you are used to resting a lot more than this, like most people are, then the first few times you do this, it’s going to be really difficult.

The goal when doing the 8x8 protocol is to use the same weight for all sets. This means that you will need to start with a weight you can probably do 12-15 times.

The first 4 sets will feel fairly easy. By the 5th and 6th set you’ll start feeling fatigued. The 7th and 8th sets should be close to all-out effort sets, but you should still be able to complete all 8 reps on your own.

This make take some trial and error the first workout, so go in knowing that and don’t be too hard only yourself if you go too light or too heavy. Simply make a note to adjust the weight for the next week.

The other technique we will be utilizing is isometric holds. In the reps column, when you see “Xs” listed, that simple means that you will hold an isometric contraction for that amount of time.

Let’s look at an example from day 1:

Cable Triceps Extensions - 3 x 10 w/ 3-second iso hold at bottom x 60s

This simply means you would hold the bottom position of the triceps extension for 3-seconds while maintaining maximum muscle tension on each rep.

This is a technique that will increase the hardness of your muscles and really bring out the detail of your physique.


PHASE 3 DAY 2

GOLDEN ERA MUSCLEVINCE GIRONDA INSPIRED

PHASE 3 DAY 1

Phase 1: Day 1

UPPER BODY


1) Barbell Incline Press 2 2-4 2-3m

2) Wide, Neutral Grip Seated Cable Rows 5 12 1m

3) Dumbbell Incline “Squeeze” Press 8 8 15s

4) Dumbbell Lateral Raise 8 8 15s

5) Cable Triceps Extensions 310 w/3 second iso

hold at bottom1m

6) EZ Bar Curls 310 w/3 second iso

hold at bottom1m

LOWER BODY


1) Deadlift 4 2-4 2-3m

2) Rear-Foot Elevated Split Squat 4 12 per leg 60s b/t legs

3a) Dumbbell Incline Row 3 10 1m

3b) Dumbbell Romanian Deadlift 3 10 1m

4) Seated Calf Raise 310 w/3 second iso

hold at top1m

5) Hanging Leg Raise 3 10 1m


GOLDEN ERA MUSCLEVINCE GIRONDA INSPIRED

PHASE 1: DAY 1

UPPER BODY


1) Seated Dumbbell Shoulder Press 2 4-6 2-3m

2) Lat Pulldown 5 12 1m

3) Standing Dumbbell “Y” Press 8 8 15s

4) Dumbbell Incline Flyes 8 8 15s

5) Cable Face Pull 310 w/3 second iso

hold at bottom1m

6) Dumbbell Shrugs 310 w/3 second iso

hold at bottom1m

alpha muscle | alain gonzalez · 2018-10-11 · golden era muscle| alain gonzalez golden era muscle...

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