Astounding Three Day Workout For Mass!

[admin]

Are you frustrated with your current workout? Have you been at the same weight and same strength for months... or even years? Are you tired of following "Ronnie Coleman's Super Freak Workout For Juiced-Up Psychos"?

This article will show you what real natural bodybuilders do to gain mass in as short as time as possible… all without lifting weights more than 3 days per week. Let's get to the workout...

http://www.bodybuilding.com/fun/hitworkout.htm

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Wouldn´t it be better spiliting upper body and lower body, hitting only one bodypart a week? At least that´s what HIT philosophy advocats rigth? And isn´t one single day a short time for the muscle recover completly?

[AC_GI]

After reading this article I have found myself second-guessing my work out routine. What is written in this article sounds much more fun than waiting a week to train a body part. Any comments from experienced bodybuilders would be appreciated.

[bchainsaw]

when i started back lifting 8 months ago i was doing a Mon, Wed., Fri. just like in that article, did every excercise to failure. i kept at it for 6 weeks. i never got stronger, lost strength and burned muscle, it was frustrating. 6 weeks ago i started doing a 4 day split where i have atleast 72 hours between body parts, i added 25 pounds to my bench press max in that 6 week period, only doing flat bench once per week. so now, i don't have a problem waiting to train a body part for a week. but hell, not everybody is gonna respond to every workout the same.

Originally Posted by AC_GI

After reading this article I have found myself second-guessing my work out routine. What is written in this article sounds much more fun than waiting a week to train a body part. Any comments from experienced bodybuilders would be appreciated.

[CHSstud2k5]

your body cannot possibly repair every muscle in your body in just one day. its impossible.

Originally Posted by CHSstud2k5

your body cannot possibly repair every muscle in your body in just one day. its impossible.

It can because instead of doing 4 or 5 sets you are just doing one set. Trust me I have been doing a workout similar to this for 7 weeks and in the past 7 weeks I have gained over 35 pounds doing this along with my supplment and diet routine.

I have been lifting for about 4 years, tired of my regular routine just wondering how the guys who lift heavy feel about this 3 day mass program. What im wondering is will i lose my power if i try this for a while i'm 5'9 175 pounds my bench is 275 for 12 then 315 for 3sets of 5, then incline 3 sets of 225 at 8 reps,squat 315 for 8. So wondering if this might help me put on some more mass or should i just keep doing what im doing, i dont eat very much so i will try to up my calories if i decide to do this.

Originally Posted by CHSstud2k5

your body cannot possibly repair every muscle in your body in just one day. its impossible.

Um yes it can. And what knowledge are you basing this off of exactly that you speak so definitively. You should take an anatomy and physiology class instead of basing all your fitness knowledge from info from workout websites. Everyones body is different and everyone recovers differently and at different speeds. I would say if you were doing more sets you'd have a hard time recovering but with one set a piece it only comes to like 13 sets. whereas if you did a traditional chest and tris workout say 3 exercises for each body part at 3 sets a piece you'd end up doing 18 sets. It doesnt make a difference that its more body parts. And you gotta remember with pretty much every movement you make you using many many muscles. for instance deadlifts dont just work the legs. Along with working you quads, hams, calves, theres your lower back muscles, forearms traps and shoulders. you gotta think about everything stabilizing to. when you're just standing still you dont think anything of it, but your actually continuosly doing a balancing act. your brain is makin different muscles fire off all the time to keep u on ur feet. thats why wen people get drunk, and the messages get scrambled they sway or fall. that being said im not sayin go and do deadlifts for your chest workout or somtin but just keep that in mind.

[donaldl]

I've always been told that 2-4 sets @ 8-10 reps is good for growth and let it rest for a week....that's what I've been doing....so I'm going to give this a try and see what happens....

ltr~

[travis]

Oh no!
This has got to be the worst training program I've ever read! Who thinks that you can work every body part for only one exercise, risking injury and then work everything again after only one day off? No big natural bodybuilder uses this program.

Volume training works. This is tried and true. Basically, you work all your muscles in a 4-6 day span allowing for intense body-part specific workouts and allowing for ample recovery. I personally know some of the biggest natural bodybuilders...guys who have won competitions here in Boise and others I know through acquaintances. Mark Tilden, Todd Opheim and Lance Sganzini train with volume and do body-part specific workouts. They are 100% natural and HUGE! To read about their recent head to head competition smackdown check out this article: http://www.bodybuilding.com/fun/smackdown.htm

Another example is Travis Wojcik. He won the Muscle Mania Natural World Championship, in 2000. You don't win a competition like this with a full-body workout every other day. He eats like a horse and trains with volume splitting the body into 4 days per cycle, which is 2 on, 1 off.

I have personally gained 25 pounds in the past two months consuming tons of protein and training on a 6 day per week split (one day for each body part). (And by the way, my biceps do get worked more than once per week...they get worked big time on back day, just as shoulders get worked on chest day and so on...) Give the 3-Day Mass workout a try, then get back to some real training and make some great gains!

Travis

[Mr. TK]

The info in your article agrees with Body For Life and many other fitness experts. I do, however, work more days of the week and concentrate on less muscle groups in those days. I think this gives me plenty of time to recover. I do want to keep this post on the positive side. This program may have worked for you but I feel I need a little more rest if I am going to work 'till failure on specific muscle groups. Consider resting more.PEACE.

Tyler

[admin]

I used this program and gained 20 lbs in a two month period. I have tried volume training, split body part training, training two times per day, six days per week... tons of programs over the last 8 years. Once I switched to this program I immediately started gaining every single time I went to the gym... it was insane!

Travis says in the post above says:

"Who thinks that you can work every body part for only one exercise, risking injury and then work everything again after only one day off"

Then he goes on to say:

"And by the way, my biceps do get worked more than once per week...they get worked big time on back day, just as shoulders get worked on chest day and so on."

So basically he says that you will risk injury if you work your biceps after only one day off, but he says that he does the SAME thing by working his biceps at least 3 times per week (indirectly or directly). ???????

Some people react better to HIT, some react better to volume training. Try both and see what works best for you. Most people haven't tried anything but split body part training (like the bodybuilders mentioned above) so they don't know whether they would gain more, the same, or less from a HIT style program!

Many of us go to the same gym for many years. It is amazing that SO MANY of the people you see there day-in and day-out look the same every year. They never grow or change! Almost all of these people use split bodypart training as it is the "normal" training routine. If volume/split training works so well, why are the majority of gym goers not gaining?

There are literally THOUSANDS of big natural bodybuilders who use this style of training for the best results. Many of them are on this message board everyday!

[RBEliminator]

Originally Posted by admin

Many of us go to the same gym for many years. It is amazing that SO MANY of the people you see there day-in and day-out look the same every year. They never grow or change! Almost all of these people use split bodypart training as it is the "normal" training routine. If volume/split training works so well, why are the majority of gym goers not gaining?

There are literally THOUSANDS of big natural bodybuilders who use this style of training for the best results. Many of them are on this message board everyday!

Hmmm.... Apparently the administration here at BB.com has stumbled across a new discovery, or not! Nevermind thought I was onto something . REPEAT Frequency and Volume, Frequency and Volume... But what do I know, just keep utilizing that Split, meanwhile I'll keep Growing

I have been lifting for over a year, i have tried target and volume training, i worked out 5-6 days a week, at first i saw an improvemnet, but then the gains just stopped, it was very frustrating, i was looking for different workout programs and read article after article in muscle mags and on the internet, i found an article on bodybuilding.com the 3day mass workout, i decided to try it, so i took a week off, then tried the program, now i'm lucky i don't have to go to a gym i have a complete set in my basement, with a machine and free weights, well i can say that for the three months that i was on the program i gained and i have real results ( no steriods, my wife won't let me,lol) every workout i increased the weight and let me tell you it was hard and i was beat, but i found that the time to recover was enough and the best was during the two day break after my third workout in the week. I think the 3 day mass workout is a great workout, I'm almost 39 yrs old i weigh 240 lbs and have 18" arms ( i use arms only as an example, when i started lifting weights they were 2" smaller, and i added an inch with the mass program) mostly gained during the 3 day mass building workout, and as a kicker I incorporated X-reps to every second workout day for an extra blast on my arms and of course the consumption of supplements, ie: protien, creatine,and Glutimine, that along with a solid diet you will see results.

[andreig]

Originally Posted by admin

I used this program and gained 20 lbs in a two month period. I have tried volume training, split body part training, training two times per day, six days per week... tons of programs over the last 8 years. Once I switched to this program I immediately started gaining every single time I went to the gym... it was insane!

Travis says in the post above says:

"Who thinks that you can work every body part for only one exercise, risking injury and then work everything again after only one day off"

Then he goes on to say:

"And by the way, my biceps do get worked more than once per week...they get worked big time on back day, just as shoulders get worked on chest day and so on."

So basically he says that you will risk injury if you work your biceps after only one day off, but he says that he does the SAME thing by working his biceps at least 3 times per week (indirectly or directly). ???????

Some people react better to HIT, some react better to volume training. Try both and see what works best for you. Most people haven't tried anything but split body part training (like the bodybuilders mentioned above) so they don't know whether they would gain more, the same, or less from a HIT style program!

Many of us go to the same gym for many years. It is amazing that SO MANY of the people you see there day-in and day-out look the same every year. They never grow or change! Almost all of these people use split bodypart training as it is the "normal" training routine. If volume/split training works so well, why are the majority of gym goers not gaining?

There are literally THOUSANDS of big natural bodybuilders who use this style of training for the best results. Many of them are on this message board everyday!

I agree...I used this program for more than 6 months now! it works great..and I prefer it to the endless time spent at the gym if I were to do split or high volume many set programs

I also understand that this program might NOT work for everybody. And that is ok...but it worked great for ME and MANY OTHER folks on here

[w8lfr500]

All I can say is thanks for this workout. I was a little skeptical at first but was willing to give it a try. I have to say it looks easy on paper thought i would blow through it wanting to continue another hour. I took my muscles to failure on every exercise. I haven't felt every muscle in my body fill that pumped in a long time, 45 minutes killed me. Folks in the gym walk up to me about half way through my routine and tell me how great i'm looking and how big I've gotten. That was only after the fourth time I used this routine and the scale showed a six pound gain of muscle. All I can say is I see results and it works for me. After a 20 lbs. gain of muscle what's next?? LOL.. I would like to weigh in at 295 to 305 lbs when all said and done.

Originally Posted by admin

I used this program and gained 20 lbs in a two month period. I have tried volume training, split body part training, training two times per day, six days per week... tons of programs over the last 8 years. Once I switched to this program I immediately started gaining every single time I went to the gym... it was insane!

Travis says in the post above says:

"Who thinks that you can work every body part for only one exercise, risking injury and then work everything again after only one day off"

Then he goes on to say:

"And by the way, my biceps do get worked more than once per week...they get worked big time on back day, just as shoulders get worked on chest day and so on."

So basically he says that you will risk injury if you work your biceps after only one day off, but he says that he does the SAME thing by working his biceps at least 3 times per week (indirectly or directly). ???????

Some people react better to HIT, some react better to volume training. Try both and see what works best for you. Most people haven't tried anything but split body part training (like the bodybuilders mentioned above) so they don't know whether they would gain more, the same, or less from a HIT style program!

Many of us go to the same gym for many years. It is amazing that SO MANY of the people you see there day-in and day-out look the same every year. They never grow or change! Almost all of these people use split bodypart training as it is the "normal" training routine. If volume/split training works so well, why are the majority of gym goers not gaining?

There are literally THOUSANDS of big natural bodybuilders who use this style of training for the best results. Many of them are on this message board everyday!

[samsumon]

How will this compare from going 5 days a week to the gym to just 3? Will it hurt me?

[samsumon]

im scared to try it and not get good results.

[stlbeast22]

hey guys. just wanted to say i've been doing this workout for 5 weeks now and LOVE IT! I've had so many strength gains its stupid! Was wondering how long you do this workout and when should u get off?

[Big Daddy Shane]

I wouldn't follow this routine because I don't want to tear a muscle or overtrain.

I think the 3 Day Workout For Mass has got to be the worst workout I have ever seen! Volume training works. It is tried and true!

[Fudog1138]

To the Admin. You gained 20 pounds in a few months. What was your diet like? Did you use any supplements and if so which ones?

I've done blast your bench style programs where you hit your chest 5 times per week with a two day break over a three week period. I gained around forty pounds in my one rep max. So my body handled that workout for a three week period without a problem. I didn't overtrain. I'm 31, ate 3,000 calories, took multi-vitamin, Vitamin C, B complex and Dessicated liver. If I had done that program with prohormones, I may have tacked on another 10 to that. In fact plan on trying it later this year.

I'm not saying that the workout is good or bad. I just think people put to much emphasis on "overtraining". The body can take quite a bit. Chances are greatly improved with proper nutrition, sleep and some supplements (or steroids, but that changes the rules a bit).

Come on. Any of you guys been through basic training, or advanced training like Airborne, Seals, Ranger training know that you can certainly push your body.

[AC_GI]

"Come on. Any of you guys been through basic training, or advanced training like Airborne, Seals, Ranger training know that you can certainly push your body. "

After basic training I lost 10 pounds of muscle. I could do more push ups before basic than I could after basic. Over training is real. I lost a total of 30 pounds during basic. Basic made me weak. The emphasis on this kind of training is to turn you into a "Cardio Monkey." Yeah, just what I wanted to be... some skinny marathon freak. After basic I hit the gym and gained my hard-earned muscle back. I don’t think basic is a good example for convincing a bodybuilder to downplay over training.

ARMY 1995 – 1999 SGT

Originally Posted by AC_GI

"Come on. Any of you guys been through basic training, or advanced training like Airborne, Seals, Ranger training know that you can certainly push your body. "

After basic training I lost 10 pounds of muscle. I could do more push ups before basic than I could after basic. Over training is real. I lost a total of 30 pounds during basic. Basic made me weak. The emphasis on this kind of training is to turn you into a "Cardio Monkey." Yeah, just what I wanted to be... some skinny marathon freak. After basic I hit the gym and gained my hard-earned muscle back. I don’t think basic is a good example for convincing a bodybuilder to downplay over training.

ARMY 1995 – 1999 SGT

Hey Sarge,
I know you are not comparing Basic training to "Elite troopers" such as Airborne, Seals, Rangers, etc. etc. You sound just like a nasty leg. In fact the man is right the body can take what ever your mind will allow it to. If you think you can then you can, if you think you can't then you won't. Sounds like someone has a small mind.

This program works, at least it has for me. Astounding.
82nd Airborne Division 1981-1984
All the way, Airborne.

[-Moores Gym-]

I'm not a fan of doing the same exact exercises 3 days a week...id get bored

I've been following this program for 4 weeks now and haven't really put on any mass (but then to be fair i haven't been taking in as much protein as I usually do)

HOWEVER

The STRENTH (sp) gains i've had so far are unbelievable. I've got New PR's in every exercise and everytime i train i'm setting a new PR. The only drawback that i have found is that my body is taking quite a knocking and a couple of old injuries are flaring up.

[AC_GI]

Originally Posted by 82nd Airborne

Hey Sarge,
I know you are not comparing Basic training to "Elite troopers" such as Airborne, Seals, Rangers, etc. etc. You sound just like a nasty leg. In fact the man is right the body can take what ever your mind will allow it to. If you think you can then you can, if you think you can't then you won't. Sounds like someone has a small mind.

This program works, at least it has for me. Astounding.
82nd Airborne Division 1981-1984
All the way, Airborne.

So Airborne is "Elite?" LOL, I wouldn't be stupid enough to compare a regular airborne soldier to a Seal or Ranger. I think this is a good workout to mix in with the other workouts after you have reached your plateau on them. The military does not want big muscle bound bodybuilders... they want endurance filled "cardio monkeys." That is the only point I was trying to make. I like the workout, I like other workouts as well. It takes a lot to over train. I just think that basic training was a poor example.

And yes, I was just a nasty leg. I didn't get the enjoyment of damaging my knees and ankles jumping out of perfectly good airplanes. sorry.

AC

Fellahs!! You obviously haven't been through the Royal Marines Commandos Basic Training...everyone gains

[BoiseLifer]

Originally Posted by AC_GI

"Come on. Any of you guys been through basic training, or advanced training like Airborne, Seals, Ranger training know that you can certainly push your body. "

After basic training I lost 10 pounds of muscle. I could do more push ups before basic than I could after basic. Over training is real. I lost a total of 30 pounds during basic. Basic made me weak. The emphasis on this kind of training is to turn you into a "Cardio Monkey." Yeah, just what I wanted to be... some skinny marathon freak. After basic I hit the gym and gained my hard-earned muscle back. I don’t think basic is a good example for convincing a bodybuilder to downplay over training.

ARMY 1995 – 1999 SGT

That's funny you say that because I gained some serious muscle during basic. I went in weighing 145 lbs and came out weighing 165 lbs...couldn't even fit into my Jeans that I had stuffed in my locker for 8 weeks. Yes, I ate like a horse in basic but boy I packed it on, My running time also improved by 2 1/2 minutes. I guess I've never heard of anybody losing muscle in basic. I would say you weren't eating enough.

[Darth D Prisma]

I'm new to bodybuilding, with 4 months lifting. I was 121.25 pound with +17% fat (MSWORD transforms it from 55KG.) now I'm 141 pound (64 KG) with 15% fat (>_<.

I read 121 articles from this data-warehouse (>_< so far from all it contains) and this training programs catch my eyes. I'll try it on this friday and see the result on the next week (14/05/06)