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Super Mass Building Routine: This routine is designed to add a maximum amount of muscle mass to your body in the shortest amount of time. This workout includes the three major mass building weight training movements combined with the two best mass building resistance exercises.
To get the Maximum results from this workout, be sure to take the proper supplements. It is a good idea to take a Pre Workout Supplement before your workout and a Protein Supplement or a Meal Replacement Supplement immediately following your workout. Also be sure to take a good Multi Vitamin-Mineral Supplement.
If you are trying to lose weight or burn fat, you should also take a Fat Burner Supplement. Visit the Supplements page for information on all of the top supplements.
This Program is split into two different parts.
Part 1:
Bench Press: 5 sets of 8 to 15 reps. This is the best upper body mass building exercise. It will work your chest, shoulders and triceps. Start off with a light warm up set for 15 reps, followed by a medium warm up set for 12 reps. Next do 3 heavy sets of 8 to 10 reps each. If you have 2 training partners you can get maximum results by doing countdown sets for your 3 heavy sets. See the Training Principals page for a full explanation of countdown sets.
Dead Lift: 5 sets of 10 reps. This is the best over all mass building exercise, however it must be performed properly or there is a risk of serious injury. See the Weight Training page for a full explanation of the dead lift. Do a light warm up set followed by a medium warm up set. Next do 3 heavy sets. It is more important to use proper form on this exercise that to use a maximum amount of weight.
Part 2:
Parallel Bar Dip: 5 sets of as many reps as possible. This exercise will build your chest, shoulders and triceps. Use the super set principal to combine this exercise with the next exercise. See the Training Principals page for a full explanation of super sets.
Pull Up: 5 sets of as many reps as possible. Do this exercise with a medium to narrow grip with your palms facing you. This will build the biceps and lats.
Squats: 5 sets of 10 to 15 reps. This is the best lower body mass building exercise. Start off with a light warm up set for 15 reps followed by a medium warm up set for 12 reps. Next do 3 heavy sets.
Alternate Part 1 of this routine with Part 2 every other day with a day of rest in between each workout for 6 to 8 weeks.
Here is a good example of how to apply this routine:
Week 1
Monday: Bench Press and Dead Lift
Wednesday: Parallel Bar Dip, Pull Up and Squat
Friday: Bench Press and Dead Lift
Week 2
Monday: Parallel Bar Dip, Pull Up and Squat
Wednesday: Bench Press and Dead Lift
Friday: Parallel Bar Dip, Pull Up and Squat
Continue to do this routine in this fashion for 6 to 8 weeks. On Tuesdays and Thursdays you can do calves, abs and cardio if you want to, but save most of your energy for the mass building routine.
To get the Maximum results from your workout, be sure to take the proper supplements. It is a good idea to take a Pre Workout Supplement before your workout and a Protein Supplement or a Meal Replacement Supplement immediately following your workout. Also be sure to take a good Multi-Vitamin Mineral Supplement. If you are trying to lose weight or burn fat, you should also take a Fat Burner Supplement. Visit the Supplements page for information on all of the top supplements.
