Training

Looking to gain Full Blown Mass?

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Gaining mass isn’t always easy. Guys are always looking for a perfect program that adds slabs of beef onto theirĀ frame. Is this it? Is this the perfect routine? I hate to burst your bubble, but no, it isn’t. However it is a great routine for building mass.

You see, there is no perfect routine. Over time your body will adapt and you should change routines and do something new. So this is a great mass building program and it should serve you quite well in building mass because it involves some core principles and unique combination of methods to shock the muscles and spur growth.

Mass Primer

Before we get to the routine there needs to be a reminder; it takes more than a great routine to grow. First of all you need to have a good diet with the right amounts of nutrients, vitamins, minerals, and protein in your system. Without key building blocks you can never expect to build big muscles. Supplements are a great addition to your nutritional plan. Second, you need to rest. Without getting proper sleep at night and taking days off your body will never grow quickly. Finally you need to be dedicated to giving it 110% in the gym.

Now…onto the routine!

Full Blown Massgain full blown mass

This routine is a 4-Day Split done over a week. Because this is written for people not using chemical enhanced recovery, the body needs the days off to grow. Don’t worry; you won’t be shrinking between workouts. A key addition to this program is doing 5-minute-burns. For this type of set you pick a weight you can handle for 12 to 15 reps. Do reps to failure and then rest/work to crank out as many reps as possible in 5 minutes. This is the high volume/endurance addition to the program.

  • Day 1 – Back, Biceps, and Forearms
  • Day 2 – Chest and Triceps
  • Day 3 – Off
  • Day 4 – Legs
  • Day 5 – Shoulders, Traps, and Abs
  • Day 6 – Off
  • Day 7 – Off

Back, Biceps, and Forearms

  • Deadlift – 3 sets of 5 to 8 reps – Warm up in poundage on the first 2 sets and go to failure on the third.
  • Single Dumbbell Rows – 3 sets of 8 to 12 reps (failure on the last set)
  • Lat Pulldowns – 3 sets of 8 to 12 reps (failure on the last set)
  • Machine Row – 5 minute burn
  • Incline Dumbbell Curls – 2 sets of 8 to 12 reps (failure on the last set)
  • Dumbbell Concentration Curls – 2 sets of 10 to 15 reps (failure on the last set)
  • Preacher Machine Curls – 5 minute burn
  • Barbell Reverse Wrist Curl – 3 sets of 10 to 15 reps

Chest and Triceps

  • Bench Press – 3 sets of 8 to 12 reps (failure on the last set)
  • Incline Dumbbell Fly – 3 sets of 8 to 12 reps (failure on the last set)
  • Dips (free or machine) – 3 sets of 8 to 12 reps (failure on the last set)
  • Incline Machine Press – 5 minute burn
  • Overhead EX Curl Triceps Extension – 2 sets of 8 to 12 reps (failure on the last set)
  • Close Grip Bench Press – 2 sets of 8 to 12 reps (failure on the last set)
  • Rope Triceps Pushdowns – 5 minute burn

Legs

  • Squats – 4 sets of 6 to 10 reps – Warm up in poundage on the first 2 sets and go to failure on the third and fourth.
  • Hack Squats – 2 sets of 15 to 20 reps (failure on the last set)
  • Dumbbell Lunges – 2 sets of 8 to 12 reps (failure on the last set)
  • Leg Extensions – 5 minute burn
  • Stiff-Legged Deadlift – 3 sets of 8 to 12 reps (failure on the last set)
  • Lying Leg Curls – 5 minute burn
  • Seated Calf Raises – 3 sets of 8 to 12 reps (failure on the last set)
  • Standing Calf Raises – 3 sets of 8 to 12 reps (failure on the last set)
  • Leg Press Calf Raise (knees unlocked) – 5 minute burn

Shoulders, Trap, and Abs

  • Standing Dumbbell Press – 3 sets of 6 to 10 reps (failure on the last set)
  • Dumbbell Side Lateral Raises – 2 sets of 8 to 12 reps (failure on the last set)
  • Dumbbell Rear Lateral Raises – 2 sets of 8 to 12 reps (failure on the last set)
  • Shoulder Press Machine – 5 minute burn
  • Dumbbell Upright Row – 2 sets of 8 to 12 reps (failure on the last set)
  • Dumbbell Shrug – 5 minute burn
  • Roman Chair Leg Raises – 2 sets of 25 reps
  • Seated Ab Crunch Machine – 5 minute burn (but start with a weight that allows 20-25 reps)

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