Gain Muscle Mass?
Ok, stupid question! If you're here then it's a good chance that you want to gain muscle mass. Whether it's for sport or just to look good at the beach this summer this muscle mass program should work wonders for you! If you don't wanna work hard then you can piss off and work hard at cycling or doing some painting or such like non muscle building activities.
Firstly, this program is not for muscle sculpting, shaping or anything like that. Forget concentration curls, tricep kickbacks, pecdecs and crunches. This program revolves around the powerlifting exercises, squat, deadlift and bench press, with some extra work to keep your arms coming along nicely.
Basically, compound movements for muscle gain!
Weeks 1-3
Training 2 days per week
1st workout
Squat - work upto a top set of 8 reps (3 back off sets of 10 reps @ 90% of top set)
Bench Press - as above
Deadlift - as above except back off sets - replace deads for stiff leg deadlift
High Pull - 3 sets 8 reps (as fast and heavy as possible)
Bicep Curls/Triceps Press 10 min of Escalating Density Training protocol
2nd workout - As above 3-4 days later
Weeks 4-6
Same as above with top set of 6 reps (back off sets of 8 reps)
Week 7-9
Same as weeks 1-3 with 4 reps (back of sets of 6 reps)
If you get to week 9 and want to go for another cycle then you can go for 2 reps as your top set with back off sets of 4 reps and build some real strength
\don't be fooled by it's simplicity and the fact that this program is only 2 days per week. You'll need the space between workouts to recover.
Enjoy
