The most dominant trend in fitness is to pare everything down. Make it simple. Less is more. At least that’s the case most of the time. But what happens to the guy who never pushes himself beyond the brink? The guy who stays within the confines of a program that never drives him past a workload he thought he was capable of? Oftentimes, he’ll stagnate and cease to make progress.
We understand the need to focus on the big lifts to get the most bang for your buck. We’ve dedicated plenty of space to that concept over the years, and there is no shortage of programs if you’re trying to get in and out of the gym quickly.
But if those short, concise programs have been your bread and butter for years—and you’ve plateaued—you might find Bill Sienerth’s high-volume bodybuilding program to be just what the doctor ordered to stimulate new growth.
Sienerth, a fitness model shown in the photos here and owner of a GNC store, used the program he outlines here to sculpt an enviable, finely detailed physique. By using pre-exhaust sets and dropsets, he ensures that no muscle fiber will be left behind. Most exercises are also accompanied by a suggested rep range rather than a specific rep count. This variability makes each workout unique and allows you to choose the most appropriate weight based on how you feel that day.
Are you ready to check your ego at the door for the next four weeks? If you can manage that, a bigger and better body is around the corner.
Abs are done every day. Perform the following exercises as a circuit, resting 30-60 sec between rounds. Do 30 minutes of steady-state cardio every day of the program. We like hitting the heavy bag.
