Weight Training for Mass
The program necessary to put on muscle.
It's very important to find the right program for gaining muscle
mass. I have experimented with quite a few before finding one that works
like a champ. Basically you work each body part only one time a week and
give it at full six days for rest. This also leaves fewer body parts being
sore at one time. I used to work muscle groups out 2-3 times a week...I
never gained mass and I was always sore all over. You will find that you
are injured much less frequently too on this program. I recommend that you do the
following program in the sequence that I have showed to maximize each training
session. Ladies, see the * at
the bottom for a variation to the the following routine.
Monday - Chest, Triceps: Flat and Incline Bench followed by Triceps:
Nose Crunchers, Standing Pulley Push-downs and Dips or substitute in Narrow Grip
Tuesday - Back, Abdominals: Start with
Wide Grip Pull-ups behind the head, then Upright Rows followed by Shrugs.
Whatever you want to do with Abs.
Wednesday - Off
Thursday - Legs, Abdominals: Regular Squats
first always! Then I do Smith Machine Squats with me feet ahead of my
body. You can also substitute/add in Hamstring Curls, Leg Extensions and
Calf Raises. Whatever you want to do with Abs.
Friday - Shoulders, Biceps: I always start
with Military Presses - my favorite power movement, then onto Dumbbell Raises in front. Biceps are
last. In no particular order, I do Bent Barbell Curls, then Dumbbell Curls
ending with Straight Bar Curls.
Saturday, Sunday - Off
Sets and Repetitions
All of the above exercises are done in 5 sets.
heavy days: First set is the warm-up of 15 reps which is easily
done. Second set go immediately to about 80% of your max - about
5-6 reps. Third, Fourth and Fifth sets go to your max or
heavier than your max - you will only be able to get 1-2 on your own (HAVE A
SPOTTER TO HELP YOU AND TO PUSH YOUR LIMITS SO YOU CAN GROW!). On
light days: First set is the warm-up of 15 reps which is
easily done. Second set, add enough weight to comfortably get 10
reps. Third, Fourth and Fifth sets add enough weight
to barely get 6 reps. I alternate heavy and light days depending on how I
feel. Maybe go light for a month then heavy for the next month.
*Of course, depending on what you personally want to
gain, you may just want to do the light days routine. And ladies, maybe
keep your reps between 10 and 15 - unless you want the Arnold look - it's cool
though. And maybe just do 2 exercises per body part, not three.