WEEK FORTY-SIX :: How Can You Gain As Much Mass As Possible?
-------------------------------------------------------------
TOPIC :: How Can You Gain As Much Mass As Possible?
For the week of: Oct 13th - Oct 20th
(Wednesday @ Midnight Is The Final Cut).
-------------------------------------------------------------
How Can You Gain As Much Mass As Possible?
What is the best workout for the biggest mass gain?
What is the best diet for gaining mass?
What are some good mass gaining supplements?
BONUS QUESTION: With proper training, diet, and supplementation, how much muscle mass can one expect to gain during a 6 month bulk?
-------------------------------------------------------------------------
Don't discuss any other topic in this section. ONLY discuss the question above.
The best response will get $75 in credit to use in our online store! The other good responses will be used in an article on the main Bodybuilding.com site, with the poster's forum name listed by it. Become famous!
Thanks,
Will
Webmaster
Bodybuilding.com
Three Days A Week and you will see the Gains
People Will tell you to tape yourself and weight your self. IF you want to gain mass only thing you need to worry about is the weight you stack on the bar each time. I went from 185 to 255 three times in a course of 2 and half months with no supplements.I went from 135 to 185 in the power cling and I went from 225 to 275 in the squat. 25 to 50 on hammer curls and went from 80 to 150 in the tri press down. So it worked for me and i hope it works for you. Always remember to work on form, if you have trouble with an exercise add it to the end of you'r routine and pratice form with liter weights, use the exercises you are most comfortable with for the intenity part of the program.
My routine is a three times a week routine . I call my workout the Push Pull, Legs HIT (High Intensity Training)program. So if you aren't motivated don't use this workout. This workout is a great workout because anyone can do it and you can change everything up. But There are a few Rules. First Rule 1.) No more than one hour and 10 minutes in the gym. only 50 minuted deciated to the weights. Second Rule 2.) You must add atleast 2.5 lbs to each lift each week Third Rule 3.) Never and I mean Never Quit.
One other thing that need to be explained before you see the schedule is the plate workout. I ot this from a friend who wrestled in high school. It takes 10 to 15 minutes. You will start with 16 reps then each set you will work down. You get a plate 25 or 35 pounds. You do 16 incline press,16 shoulder raises, 16 tricep press, 16 squats, 16, aroudn the worlds, 16 side to side, and 16 bent over rows then 100 jump ropes or 100 crunches, bicycles. Then you drop to 15. then to 14. Then the Next week it is 16, 15, 14, 13 until you get down to being able to go all the way down then up the weight. if you need help i have a video that i can show you.
1.)" All Exercises will be performed with weights that are only able to be lift 3-6 times, no more no less. Add 2.5 lbs each week. Only MAX OUT ONCE A MONTH
( Sets and Reps)5 sets of 3 reps or (4 sets of 4 reps this one works the best), or 3 sets of 5 reps
Day One ( Push exercises) Monday
1.) Bench Press
2.) Seated Miliatary Press
3.) Tricep Press
4.) Chest Fly's
5.) Plate work out w/ strechting
6.) 5-10 minutes in the Heat Room
7.) Drink Meal replacement shake
Day Two (Pull exercises) Wenesday
1.) Hammer curls or Incline Hammer Curls
2.) Triceps pull downs on cable machine
3.) Trap Uprow
4.) Cable Cross Over
5.) Power Clinq
6.) 1 mile run or 15-20 minutes on bike 2/strechting
7.) 5-10 minutes in the Heat Room
8.) Drink Meal Replacement shake
Day Three ( Legs) Friday
1.) Squats
2.) Calf Raises
3.) Dead Lift w/ shrugs
4.) Leg press
5.) plate workout w/strechtes
6.) 5 -10minutes in Heat Room.
7.) Meal Replacement Shake
Everything can be eplained. Three days, One day a rest in between to give the muscle time to rest and heal, then two days on the weekend to rest and heal, you can play basketball or run but no weights, watch some football. 4-6 lifts not two many cause over working the body hurts.Also doing on 3 to 6 reps at the most weight that you can do the reps is good because if fully tars the muscle. Cardio or plate work out provides oxygen then strechting keeps you from injury. The heat room sweats all the sodium and bad stuff out and helps the body and mind relax. the meal replacement shake if take with 30 minutes of workout end puts back everything the body needs. Make Sure that you get 6-8 hours of rest every night. Have 3- 4 meals a day and make sure one meal is 45-60 minutes before workout, this meal should have most of you'r daily carbs and protein. Always Eat first meal of the day with 30 minutes of awakening and I suggest Oatmeal. Drink Lots of Juices, and Water. This is a great workout for people who want to gainmass quick easy and don't want to be in teh gym countless hours spending countless amount of money on supplements
Diet.
1.) 3 to 4 meals.
a.) first meal with 30 minutes of weaking up. Suggested oatmeal with little, brown sugar, Fruit, Juices and some milk
b.) second meal lots of protien few carbs and juice or water, Have some Cake, chocolate have a nice snack but not alot of it.
c.) third meal 45-60 minutes ahead of workout. Lots of colorful food, lots, of carbs and protein. Lots of water and fruit.
d.) Meal replacement shake after workout then maybe a extra lite snack before bed atleast one hour before going to sleep.
Supplements:
1.) Suggested you take none do it all naturally.
But the ones i will recommend is Thermo Gain, and Some form of creatine( good with the replacement shake). You should not need to take protein you should eat enough of it.
Well Thanks for letting me share my thoughts hope you like it and hope it works. Don't be embrassed of how much weight you are lifting most guys lifting heavy weights have been lifting for some time. and don't be afraid to try new things.