Weight Training for Mass

author : Ron
comments : 1
 *This is not a program to improve triathlon training or endurance...just something I also like to do.

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 Flat Bench.

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.  On 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.

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date: September 2, 2004

Author


Ron

I started this site 10 years ago after doing my first triathlon in 2001. My goal for this site is to get people healthy and happy. I firmly believe that triathlon is the best 'sport' for your body as it has less impact then the more popular single sport(running) while incorporating your upper body from swimming allows for a balanced-body approach to fitness.

Author

avatarRon

I started this site 10 years ago after doing my first triathlon in 2001. My goal for this site is to get people healthy and happy. I firmly believe that triathlon is the best 'sport' for your body as it has less impact then the more popular single sport(running) while incorporating your upper body from swimming allows for a balanced-body approach to fitness.

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