The 28 Method Workout Plan: Outstanding Way to Gain Muscle

Dreaming of well-defined muscles or the perfect muscular biceps? The 28 Method Workout is an ideal choice for everyone, whether you’re an elite bodybuilder or an amateur lifter aiming to build muscle.

When you have decided to take up the complicated task of bodybuilding or gaining muscles, this method of lifting brings you the best and finest results in achieving the desired muscles.

What is The 28 Method Workout?

Professional bodybuilders use 28 method very often. Basically it is an advanced method for executing resistance exercises. This popular method can be used for many exercises. You can include this technique in biceps curls, squats, shoulder press, and leg curls etc.

What does The 28 Method Workout Consist of?

This technique is a combination of the following sub-techniques:

• 7 Regular Reps
• 7 Very Slow Reps
• 7 Top Half Reps
• 7 Bottom Half Reps

And the bodybuilding world is loving this math to build a great body. As your muscles get tired of 7 regular full reps, go slow in the next step and do 7 slow reps. The movement should be very slow. Slow reps will relieve the fatigue you are having from the first full reps. The slow reps will also increase the time under tension.

Note:

• Only use light or moderate weights for 28 method workout. 
• There are several exercises that you can add in the 28 method training approach.
• It is a very effective for finishing exercise.
• You can use it as a complimentary workout for a specific body part when you miss some workout days.

28 Method Workout Plan

28 Method for Chest

• Dumbbell Bench Press: 4 Sets of 12-10-8-6 reps
• Incline Dumbbell Bench Press: 3 or 2 sets of 28 reps
• Decline Dumbbell Bench Press: 3 or 2 sets of 28 reps
• Chest Fly Machine: 3 or 2 sets of 28 reps

28 Method Leg Workout

• Squats: 4 sets of 12-10-8-6 reps (pyramid style)
• Lunges: 4 Sets of 12 reps
• Leg Extensions: 4 Sets of 12 reps
• Leg Press: 4 Sets of 12-10-8-6 reps (pyramid style)
• Calf Raising Standing 3 Sets of 15 reps
• Calf Raising Seated 3 Sets of15 reps
• Leg Curls: 3 or 2 sets of 28 reps

28 Method Arms Workout

• Barbell Curls: 3 or 2 sets of 28 reps
• Cable Pushdown: 3 or 2 sets of 28 reps
• Standing Dumbbell Curls: 2 sets of 28 reps
• Skull Crushers: 3 Sets of 10- 8-6
• Incline Bench Seated Dumbbell Curls: 3 or 2 sets of 28 reps
• Wrist Curls 3 Sets of 15 reps

28 Method Shoulder Workout

• Military Barbell Press: 4 x 12, 10, 8, 6
• Face Pulls 4 x 12
• Rear Delt Flyes 3 x 12
• Lateral Raises: 3 or 2 sets of 28 reps
• Front Raises: 3 or 2 sets of 28 reps
• Barbell Shrugs: 3 x 12

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Why should you prefer the 28 method workout over other traditional workouts?

Some novice lifters may find it challenging to perform the 28 Method, but it’s not as complicated as they might think. Initially a person can start with just the 7 regular full reps using the regular weight that you are using. And you can include this method in your existing exercise routine.

This method shows instant results as you will start feeling some tightness in your body muscles. You will experience that your muscles are fuller than before. This pace changing technique gives optimum results in the muscle building process and shows some quick results too.

Perform this incredible method consistently for the next few weeks, and you’ll witness significant changes. Fat will diminish, muscles will become more prominent, and your hard work will result in a well-toned body, revealing a new and improved you.

Consistent training is key to achieving maximum results with minimal effort.