The Deadpool Mega Muscle Mass Workout – Part Four

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Continuing on from Part 3 of the Deadpool Mega Muscle Mass Workout…

Psoas

Hip Flexion

In most of my clients, I see the unfortunate combination of weak yet chronically tight psoas (hip flexors).

So, for this muscle group, I like to combine strength training with an aggressive flexibility routine.

So, if you are going to train your hip flexors with this program, you NEED to balance it with some flexibility work.

  • Heavy Partial: N/A
  • Isos: Flexing your hip, push your knee/thigh into an immovable object and hold for 2-5 seconds per rep for 3-8 reps. Options include the underside of a table with your upper-body weight pushing down on the tabletop, or leaning against a wall & driving your knee into a stability ball placed against the wall, or this supine method shown in the video
  • Plyos: N/A
  • Vibrations: High Knees –  3-8 reps per leg

Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Hanging Leg Raises – 3-8 reps

Glutes/Hams

Hip Extension

  • Heavy Partial: Partial Deadlifts or Good Mornings out of a Power Rack – 3-8 reps
  • Isos: Using the same Power Rack, grab an unloaded barbell and Deadlift or Good Morning the bar up into the Power Rack pins. It’s your muscular force pulling up into an immovable object (the power rack) (see the iso bicep curl video for reference) – 3-8 reps
  • Plyos: Broad Jumps – 3-8 reps
  • Vibrations: Bodyweight Hip Thrusts –  3-8 reps – move as quick as possible

Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Hip Thrusts or Deadlifts or Good Mornings – 3-8 reps

Hams

Knee Flexion

  • Heavy Partial: Partial Glute-Ham Raise (holding DB or band resistance) – 3-8 reps
  • Isos: Partner assisted Isometric G-H Raise or Leg Curl (have a partner resist your movement) – 2-5 sec hold for 3-8 reps
  • Plyos: N/A
  • Vibrations: Seated Band Leg Curls –  3-8 reps per leg – move faster than the big fella in the video

Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Glute-Ham Raises – 3-8 reps

Quads

  • Heavy Partial: Partial Squats out of the Power Rack – 3-8 reps
  • Isos: Iso Squat out of the Power Rack (barbell or hip squat belt) – hold each rep for 2-5 seconds per rep for 3-8 reps.
  • Plyos: Depth Jumps – 3-8 reps
  • Vibrations: Jumping Squats – Bodyweight only –  3-8 reps

Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Squats, Front Squats, Zercher Squats, Bulgarian Squats – 3-8 reps

Calves

Gastroc

  • Heavy Partial: Partial Standing Calf Raise (Machine)
  • Isos: Using a barbell & a Power Rack, set the rack pins so that you can calf raise up into the pins (just like the iso bicep curls) 2-5 seconds per rep for 3-8 reps.
  • Plyos: Ankle Bounces – 3-8 reps
  • Vibrations: Light weight Calf Raises –  3-8 reps

Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Standing Calf Raises – 3-20 reps

Calves

Soleus

  • Heavy Partial: Partial Seated Calf Raise (Machine)
  • Isos: N/A
  • Plyos: N/A
  • Vibrations: Light weight Seated Calf Raises –  3-8 reps

Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Seated Calf Raises – 3-20 reps

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Alright, that’s it for Part 4 of the Deadpool Mega Muscle Mass Workout

In Part 5, I will wrap this series up by showing you how to put together your own workout as well as introducing you to the Deadpool Getting Ripped Workout

Enjoy

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20 comments

  1. It will be early in the new year.

    I have been guinea pigging a new & improved program and I am seeing the results right now. I will write over the holidays & post “hopefully” Jan 2 or 3

    Thanks for asking

    If you have any specific questions, feel free to ask

  2. Nice, I am so looking forward to doing this workout…I think I want to stretch it (including the ripping stage) out to about 16 weeks starting at the end of february which is when my swim season ends

    I did have a question about the muscle building stage and the suggested exercises given….should i split them into about 2 or 3 groups and do them each like twice per week?….

  3. Wow great workout and awesome results! Did you ever do the “deadpool getting ripped” workout? Definitely would be interested in that as well.

  4. Rich – check out the HH facebook page. I have just started a FREE workout group designed specifically along the lines of the “Deadpool getting ripped” concept.

    All you have to do is join the facebook page and voila!..free workouts for a year

  5. Thanks Doug – one other thing, how exactly would you put together a workout using the deadpool mega muscle mass workout? i.e. what type of splits/how many exercises/sets per body part per workout? I might want to try this out first out. Thanks again and great site.

  6. I really appreciate your post DR! I’m really looking forward to the 5th post about the Deadpool mega muscle mass! About the first 4 parts, you said you do a full body workout…. do you do some or all of the exercises in the first four parts? Thanks again for sharing!

  7. I will try and finish it off this weekend. I have been running tests on my personal training guinea pigs for months and I have a ton of data – Need to finish compiling and write the damn article

  8. Good stuff, never thought of mixing isos and heavy weights.
    When will part 5 be out and the deadpool getting ripped be out?

  9. I know, I know

    I don’t know why I am dragging my heals on this one. I’ll get it done.

  10. Sorry i’m sure you read it a million times. No rush, its better to have a quality post then a rushed one.

  11. hey, im reading…intrigued at this process as you recently tweeted about this process, im waiting for part 5 about the workout etc? and also the next stage after the muscle build has been done and the fat stripping starts?

  12. This is awesome. I’m a very scrawny Asian. I’m 6’2 and only weigh 71kgs. I wanna boost my muscle mass and performance dramatically. Would there be a part 5 available. I have been using the fast twitch concept with no guidance. Not sure if it will be 100% effective.

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