Mass is the name of the game if you are looking to completely transform your physique. You’ve gotta think big, act big, eat big, sleep big, and above all, TRAIN BIG! Let’s check out some sample workouts for building muscle mass in a big way!
20 Rep Squats Many a hardgainer has found the use of 20 rep squats to be highly effective for adding body weight when it previously seemed impossible to do so. After a brief warm up, load up as much weight on the bar as you can use for your standard 10 reps. Complete your ten reps as per usual. Then take a few breaths, and force repetition #1. Repeat, taking as many breaths as needed each time in order to facilitate completing that next repetition. By the time you complete repetition number 20, your legs will be completely scorched, and you will have stimulated growth in your entire body. To gain weight and add new mass when it wasn’t previously possible, 20 rep squats are the way to go!
Golden Six Arnold would train Monday, Wednesday, and Friday using only 3 sets of the Golden Six. They were bench press, deadlifts, squats, military shoulder press, biceps curls, and barbell rows. These mass builders added thickness to his body in an unbelievable manner. Sure, this routine neglects some support muscle groups and can only be used for a month or two before a change up is required. But the level of new muscle mass you’ll see with the Golden Six might make it worth it!
Push/Pull Train your pushing muscles (chest, triceps, quads, shoulders) every Monday and Thursday. Train your pulling muscles (back, biceps, hamstrings, abs) every Tuesday and Friday. Enjoy the results, as you are able to stimulate your full body TWICE in each week while still using plenty of muscle building volume. Push/Pull training is very popular with intermediate lifters trying to keep adding mass once the beginners’ gains dry up.
Powerlifting To get bigger, you have to get stronger. And nothing will get your stronger faster than employing a true powerlifting routine. Focus your efforts upon the core exercises of bench press, squat, and deadlift, opting for plenty of sets of 1 to 5 repetitions, with lots of rest between sets. This kind of routine will be useful for 8 to 12 weeks, or until you notice you may be gaining TOO much mass. Train for numbers, eat everything under the sun, and enjoy the results that you see!
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