A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

How to get most of this muscle building workout program?

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

Remember, that these reps, sets and exercises gives you only the guidance of your workouts, always adjust the workout programs according to your own experience and level. Never follow any of the program exactly as it shown on the paper. Beginners should do slightly less sets and exercises than this workout plan reveal. Keep the focus on using progressively heavier weights.

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
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How the program works?

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

- This workout program follows the 3-day split routine. Split your workouts into a three separate muscle groups, that the total

- In the first workout, you fully train your legs and abs. Legs consist of big muscles and it is easy to add mass to your legs through heavy compound movements, therefore they should be trained in their own workout sessions.

- In the second workout, you are hitting the chest, shoulders and triceps. These are the muscles, that are primarily targeted in pushing movements, like bench press, military press and dips. They are also so called mass building exercises.

- Instead of doing pushing movements separately for each muscle group, you are performing them all in one workout session and this guarantees the fully recuperation to your pushing muscle groups.

- In the third workout, you are hitting the rest of your upper body, like back, trapz, biceps and rear deltoids. These movements are primarily involved in pulling your arms towards your torso.

- This method of training is ideal, because you are hitting all the muscles separately in one workouts session, that are directly involved with the particular target muscle group, such as back and biceps, where the biceps are working as the assist muscle along with the back. You are now maximizing rest for each muscle.

- Train with heavy weights, using fewer reps (6 - 10) for larger muscle groups, like upper back, legs and chest and higher reps (8 - 15) for smaller muscles, like biceps and shoulders. For an exception, you can go as far as up to 20 reps with the muscles, like calves, forearms and abs.

- Adjust the workout days and rest days according to your own schedule, but make sure, you are training four times in each week.

- You will train the whole body four times during a three week cycle, following 2 on, 1 off, 2 on, 2 off cycle. Below is an example of 3-weeks workout schedule:

WEEK 1.

Monday: Legs, Abs

Tuesday: Back, Biceps

Wednesday: Rest

Thursday: Chest, Shoulders, Triceps

Friday: Legs, Abs

Saturday: Rest

Sunday: Rest

WEEK 2.

Monday: Back, Biceps

Tuesday: Chest, Shoulders, Triceps

Wednesday: Rest

Thursday: Legs, Abs

Friday: Back, Biceps

Saturday: Rest

Sunday: Rest

WEEK 3.

Monday: Chest, Shoulders, Triceps

Tuesday: Legs, Abs

Wednesday: Rest

Thursday: Back, Biceps

Friday: Chest, Shoulders, Triceps

Saturday: Rest

Sunday: Rest

Workout plan to build muscle

WORKOUT 1 - Legs,Abs

Leg Extensions 2 x 20 (Pre-exhaust sets)

Squats 4 x 6-10 (Last set to failure)

Leg Presses 3 x 8-10

Hack Squats 2 x 10 (Burning sets)

Straight-leg Deadlifts 3 x 10-12

Leg curls 2 x 12

Seated Calf Raises 3 x 15-20 (30-60s rest)

Standing Calf Raises 2 x 20

High Pulley Cable Crunch 3 x 15-20 (30-60s rest)

Hanging Leg-Raises 3 x 15

WORKOUT 2 - Chest,Shoulders,Triceps

Incline Bench Press 4 x 6-10 (Last set to the failure)

Flat Dumbbell Press 3 x 8-10

Cable Crossover Flys 3 x 10-12

Military Dumbbell raises 3 x 8-10 (Last set to the failure)

Dumbbell side laterals 3 x 10-12 (Burning sets)

Barbell Shrugs 2 x 12-15

Lying triceps extensions 3 x 8-10

Triceps Pushdowns 3 x 10

One Arm Dumbbell Extensions 2 x 10-12

WORKOUT 3 - Back, Rear Delts, Biceps

Deadlifts 3 x 6-10

Barbell Rows 3 x 8-10

Pulldowns 3 x 10

Seated Cable Rows 2 x 10

Bent Over Dumbbell Raises 2 x 10-12

Barbell Curls 3 x 8-10

Alternate Dumbbell Curls 3 x 10

Preacher Dumbbell Curls 2 x 10-12 (Burning Sets)

Hammer Curls 2 x 10-12

These examples are for intermediate and advanced trainers. If it's too light or too heavy, feel free to adjust sets and reps according to your own approach and experience level!

Burning sets are the way to contract the target muscle extremely hard and doing it in a very controlled and smooth motion. Feel the blood rush in your muscles and feel the pain!

Remember to warm-up your target muscles properly before the heavy workout and do a light stretching for each muscle group

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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

Bicep Workouts - Routine to Gain 1 Inch of Solid Muscle in 1 Week

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Bicep Workouts - Routine to Gain 1 Inch of Solid Muscle in 1 Week

Free Bicep Workouts here - http://armexperiment.com/rkp/ - get the free biceps workout routine the Arm Experiment bicep workout to gain 1 inch of solid muscl...

Bicep Workouts - Routine to Gain 1 Inch of Solid Muscle in 1 Week

Bicep Workouts - Routine to Gain 1 Inch of Solid Muscle in 1 Week

Bicep Workouts - Routine to Gain 1 Inch of Solid Muscle in 1 Week

Bicep Workouts - Routine to Gain 1 Inch of Solid Muscle in 1 Week

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Arm Exercises to Improve Strength and Increase Muscle Mass

Arm Exercises to Improve Strength and Increase Muscle Mass
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Arm Exercises to Improve Strength and Increase Muscle Mass

You know you have seen everything when the average weight lifter talks about wanting to look like a built baseball player such as a Mark McGuire or a Barry Bonds! And you know the look... big chest, wide back and arms that look like a cord of wood. Now with the scandals of BALCO and everything... we all know one thing... all these "built" baseball players didn't get that way with natural training methods.

Arm Exercises to Improve Strength and Increase Muscle Mass

However, if your arms have NOT grown from the good ol' days when baseball was steroid free... then it is probably your training workouts. Today, I am going to make suggestions how you can do more effective arm exercises that will add more size to your arms.

Arm Exercises to Improve Strength and Increase Muscle Mass
Arm Exercises to Improve Strength and Increase Muscle Mass
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To start with, most folks at your gym have no workout plan. And the bodybuilder that HAS a workout plan... will get training results. So... some of my ideas might seem a little "wild" when compared to what you think is the right way to do it... but my workouts will improve your arm exercise program!

Arm Exercises to Improve Strength and Increase Muscle Mass
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Arm Exercises to Improve Strength and Increase Muscle Mass

Arm Exercises to Improve Strength and Increase Muscle Mass

In short, if you insist on doing the same thing you are doing now... like doing a narrow range of ten to fifteen reps for every single arm exercise... let me tell you this... you are going to plateau (if you haven't already done that yet). And sadly... you are gonna have minor league arms. You know, the same arms that Barry and Mark had in their rookie baseball cards...

Now repeat after me...

Don't want to have no minor league arms! Don't want to have no minor league arms! Don't want to have no minor league arms!

Then listen up... a lot of important research has shown that when you do a wide range of reps... from three repetitions to twelve repetitions per set... it can lead to huge gains in muscle size.

Interesting, huh?

So here is my wild idea... low reps and heavy weights. Now a lot of folks are going to tell you that this is wrong. But stick with me little grasshopper and you will prove they are all still wet behind their ears!

Now let me explain how my arm workouts is going to work... in the very first superset... you are going to do three sets of 5 repetitions with a heavy weight. The purpose of this superset is strength training. Because the stronger you get, the more weights you can lift means your muscle mass WILL have to get bigger to match the demand you are placing on it.

Now for the second superset... you will be doing four sets of eight repetitions which is a good combination of intensity and endurance for muscle growth. This is a great challenge for bodybuilders that have struggled with higher intensity sets.

And the last superset... you will be doing three sets of twelve repetitions to lengthen your arm workouts and to fatigue your arms. This causes your arm muscles to stock up on the carbs for your next arm weight training session. And when your arms do this... they get bigger and you can really push your arms in the next arm training session. And you are going to be so surprised how much results you can get...

I want to say one more thing... this arm strength training allows you to work hard and then get out. Drink a protein shake, go home and eat a good quality meal and rest.

No messing around at the gym. This is great for the busy guys who want to get results but don't want to lollygag in and out of the gym.

The next important thing I want to talk about is the speed of these supersets. When I say, 3-1-1, I mean you will take three seconds to lower the weights, pause for one second and then lift the weight back to starting position in one second. And there is a method to my madness... you see... the slow speed lowering the weights and the fast speed lifting the weights back up will work your type 11 muscle fibers hard because these muscle fibers are your best potential to grow the arm muscles.

In short... these arm exercises will increase your strength and mass using supersets and tempo. Now you may have used the tempo in the past and got lazy... forgot about using them again. But I want you to incorporate the tempo in this arm workout. And listen to your body during and afterwards. You will probably see and feel the difference after your very first workout.

I have chosen the best arm exercises that builds strength and mass based on research, experience and recommendations from other experts. I truly believe this program is very effective and efficient. You will get results in less time!

After doing this program for four weeks, take a week off for recovery. The recovery period is important. It allows your arms to adapt and grow to the arm training program. And you actually get stronger while resting.

One more thing... this program is for the advanced weight lifters who know what they are doing and can handle it. If you are a beginner... just do one superset per exercise for the 1st two weeks and only 2 supersets in the next two weeks. I don't want you to injure yourself with over training. Gradually build up your strength and THEN you can perform the entire program as written.

OK. Let's start with the workout schedule...

First week: workout on Wednesday and Saturday. Second Week: workout on Wednesday only. Third week: workout on Wednesday and Saturday. Fourth week: workout on Wednesday only. Fifth week: Recovery. Stay away from the gym.

If you are doing other weight work... lay off the shoulder exercises while doing this program. You need the muscles for the arm exercises.

First... warm up with light weights.

Do all arm exercises with proper form to prevent training injuries. Follow the speed. In each superset... do one set of the first arm exercise and then one set of the second arm exercise. Rest one minute and then repeat.

Superset one:

Sets: Three. Repetitions: Five. Speed: 5-0-1

First arm exercise: Close grip Bench Press. Second arm exercise: Close grip Preacher Curl

Superset two:

Sets: four. Repetitions: eight. Speed: 3-1-1

First arm exercise: Decline dumbbell triceps extensions. Second arm exercise: Dumbbell incline curls

Superset three:

Sets: three. Repetitions: twelve. Speed: 3-0-1

First arm exercise: Lying triceps extension. Second arm exercise: Seated dumbbell curls

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Advanced Bodybuilding Workout Routine For Monster Mass!

Advanced Bodybuilding Workout Routine For Monster Mass!
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Advanced Bodybuilding Workout Routine For Monster Mass!

As bodybuilders solidify their adherence to the rules of bodybuilding, something starts to happen. They begin to succeed. They grow like they've never grown. Their strength reaches new level, and their bodies reach new sizes. Consistency delivers results. And as results begin to accumulate the body is suddenly able to handle new workloads, and must, in order to continue to grow.

Advanced Bodybuilding Workout Routine For Monster Mass!

There are two ways a body can be challenged in order to stimulate new growth- Training heavier and training longer. Training heavier is always the goal of beginner and intermediate bodybuilders. But as one reaches advanced levels of bodybuilding, the weights become more and more dangerous, and the body's joints and tendons become more and more susceptible to injury. The alternative to heavier weights is to train longer - up to two hours per body part.

Advanced Bodybuilding Workout Routine For Monster Mass!
Advanced Bodybuilding Workout Routine For Monster Mass!
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By definition, this is over training. If you have any element of your bodybuilding regimen unchecked, you will fail. Nutrition, rest, and supplementation need to be covered 100% or you are wasting your time. But if you are able to keep all factors completely in check - and increase them when warranted - you might be ready for 120 minute body part training.

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Advanced Bodybuilding Workout Routine For Monster Mass!

Advanced Bodybuilding Workout Routine For Monster Mass!

For this example, we'll examine a chest routine. Suppose you normally complete 4 sets for upper chest (incline bench press), 4 sets for lower/middle chest (flat dumbbell presses) and 4 sets for chest/delt tie-in (cable crossovers). You complete your workout in about 45 to 60 minutes. You will keep this workout, but add new movements to supplement the target areas. Your new workout would look like this:

-3 Sets Flat Bench Press (Warm-Up & Overall Chest)

-4 Sets Incline Bench Press (Upper Chest)

-4 Sets Incline Dumbbell Flies (Upper Chest)

-4 Sets Flat Dumbbell Press (Middle Chest)

-4 Sets Flat Dumbbell Flies (Middle And Outer Chest)

-3 Sets Decline Bench Press (Lower And Middle Chest)

At this point, you would take your 'recharge' break. If you're done, go home. But if you have it in you to complete the 120-minute workout, eat a piece of fruit, stretch a bit, and complete the workout. Your weights will now be lighter and your rep sets higher (10 to 15 reps per set)

-3 Sets Weighted Chest Dips

-4 Sets Dumbbell Pullovers

-4 Sets Cable Crossovers

-5 To 10 Minutes Of Stretching

This workout is not for the faint of heart. You will be sore the next day. Initially, you may need a day off following this routine for the central nervous system (CNS) to recover. Each week, you should be able to add one more day like this to your training regimen until you're doing 4 to 5 days of 120-minute routines.

Have your post workout nutrition ready ahead of time (whey shake with dextrose) and consume 15 minutes after training with cold water. Hit the showers. Drive home and tackles a very protein-rich, carb-rich meal. Spaghetti and meatballs will beat out a chicken salad any day after this routine. Training for 120 minutes per body part is only recommended for advanced athletes who have all nutritional, sleep, and supplementation bases covered. See if it's right for you!

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Advanced Bodybuilding Workout Routine For Monster Mass!