Wednesday, August 5, 2015

The Garry Bodybuilding Workout Program: The Most Intense Muscle Building Program Ever


This is the most intense workout that I have ever tried out myself. Due to its high intensity, this program is not recommended for people are just starting out or who are relatively new to training. These people should start off with these programs instead. Newcomers should start off with the first program to get their bodies into the idea of breaking down and rebuilding muscle. Once you are ready, you can progress to the second program in the above link, which is similar to what most bodybuilders do.

The Garry workout program was supposedly designed for advanced bodybuilders whose muscles are already used to intense training. It is used to boost muscle growth and blast through a plateau for a limited period of 2 months for accelerated muscle growth. The high intensity of this program lends itself to the fact that it can't be sustained for too long. Since you are working till failure on every set, for many sets, it takes a toll on your nerves and central nervous system.

Since this is a great shocking technique, muscle growth is boosted through this period as the body tries to adapt to the extreme stimulus. As a result of the strain it places on the joints, energy systems and metabolic system, the program should only be followed for a very short time before switching back to normal training.

You should only do this program when on your bulking phase. Restricting calories on a program of this intensity could lead to muscle breakdown. Make sure that you are getting enough calories from a good bulking diet (click here to build your own).


How the program works

The program incorporates German volume training (high reps, high sets), limited recovery time per set and repeatedly forcing muscles to failure, driving them to complete exhaustion with each workout. The goal of this program is to enforce rapid hypertrophy by shocking the body into accelerated growth. This takes its toll on the central nervous system as well as the metabolic system over time, which is why it is advised that beginners, people with injuries or other medical conditions and people who have already overtrained do not try this type of program. The body starts showing a negative response (over-training) if the program is followed for longer than 2 months.

Program rules


The program runs for 6 days a week

The program is in a 6-day split, focusing on one muscle group per day. All major muscle groups are worked in the program, but through only one exercise. The only rest day is day 7. You need to follow the program fully, not cutting out a single day.

Perform only one exercise per day

Do only one exercise per day, excluding a warm up and cool down. This is shown below. You can only add warm-up and cool-down exercises but do not stress the body more than what is described below. I would personally recommend a cardio-style warm-up and an exercise-specific warm-up, depending on the exercise for that day. Don't do any other weighted exercises as a warm up and make sure that your muscles aren't fatigued at all before the exercise. The point is to exert the most out of the muscle in the shortest amount of time. 

Resist the temptation to do any isolate or additional exercises. Try this out for a few weeks and you will see that the exercises here are more than enough for growth.

  Perform every set till failure

You need to work until complete failure with every set. Forced reps are allowed. I did mine until I couldn't move the weight at all. If you can do another rep, you're not done.

You must follow the prescribed times

Every set has a resting period of exactly 30 seconds before the next one, with the exception of squats and dead lifts having 1 minute rest intervals. Do not rest longer or shorter than this between sets. This maximizes short-term fatigue.

Keep doing more sets until failure until you cannot perform a single full rep 

This blasts your muscles and will test your muscular endurance, but keep on performing sets of the exercise until you cannot do a proper repetition with the right form. As you can see below, it might take a loooot of sets before you fail to do a single rep.


The program

Day 1: Squats
(60 second rest in between sets) (Until failure) (E.g. 15-7-6-4-4-4-4-2-1)

Day 2: Standing Calve Raises
(30 second rest in between sets) (Until failure) (E.g. 15-15-15-14-14-1-1-1-10-9-8-5-5-5-3-2-2-2-2-1) 

Day 3: Russian Twists
(30 second rest in between sets) (Until failure) (E.g. 20-20-20-18-16-14-10-7-7-7-6-5-4-2-2-2-1-1-1)

Day 4: Deadlifts
(60 second rest in between sets) (Until failure) (E.g. 12-11-10-10-10-9-8-7-6-6-5-5-5-5-4-2-1-1)

Day 5: Dumbbell Bench Press
(30 second rest in between sets) (Until failure) (E.g. 12-10-8-6-4-3-2-2-2-2-2-2-2-2-2-2-1)

Day 6: Pull Ups
(30 second rest in between sets) (Until failure) (E.g. 25-25-25-23-20-19-27-17-14-12-11-9-6-5-4-3-3-3-3-2-2-2-1)

Day 7: Rest

Additional notes

  • Use dumbbells for the bench press exercise because the intensity of this program could easily get a bar stuck on your chest.
  • The workout goes very quickly (It took me less than half of my usual workout routine to complete).
  • I struggled to do the squats till failure. On most occasions I ended up resting for longer in the middle of my sets.
  • My calves exploded on this routine. I use this kind of principle for my calves often because of that.

Give this program a try and tell us about your experience in the comments below. STAY STRONG!