Astounding Three Day Workout For Mass!

[thenew400]

Hi. I am 26, 5'6" and about 150 lbs. I've been weightlifting for about the past 4 months, so I am a beginner. I have been working out at my apartment complex's gym, but it was very limited and just ne of those one-in-all machines, no free weights. I just started working out at 24-hour fitness and they have a pretty good selection of free weights. I just tried th is workout last nihgt, but I felt like I didn't get much of a workout. Only my legs are sore, nothing else. I pushed myself to failure on everything, with ten reps and I went very slowly, like the article said, as well as never stopping. Am I not lifting enough weight, or should I not try this workout and try something else? It seems weird that I am not sore at all, except for my legs, but it seems like only 1 set is not going to get me sore. I'm very confused and would like some good advice if anyone has any. Also, as far as supplements, I am taking SAN Myodrive weight gainer on the days I workout and NOW Whey Isolate Protein on the days I don't. I'm taking a multivitamin, EAS creatine, NOW tribulus, NOW ZMA, Body Fortress Super Amino 3000, and Body Fortress Super NOS pump. Well, hopefully I'll hear from you guys soon. Thanks for your time.

[chimino]

I've been following this workout routine with a little tweak. Instead of aiming to reach the 8-10 reps on a single set, I divide the number of reps through different sets.

My routine is built around this compunds:

-Squat
-Dumbell Press
-Dumbell Pullover
-Machine Pull-ups
-Dumbell Rows
-Push-ups
-Clean and Press (a total bitch)
-ABS (3x25 always)
-Farmer's Walk-

Then IF I HAVE THE ENERGY LEFT add 2 or 3 isolations or semi-compounds like Leg Presses, Leg Curls, Leg Extensions, Barbell Curls, Tricep Extensions, etc. (Although I no longer feel that I need to work on my arms since the get indirectly worked out pretty well from all the compounds).

I no longer do Deadlifts and Overhead Press since Clean and Press is just the combination of those 2 lifts.

The results?... I've been constantly gaining weight for 4 weeks sine I switched from 6 months of Split routines to Full-body.

I'm getting strong really fast. My tricep are FINALLY beginning to grow, and my biceps are getting longer, ,my back is getting wider, the chest getting slowly bigger.

Just lemme give you a piece of advice. Eventually you'll hit a plateau due to overtraining. After 3 weeks of constantly shocking my CNS to max effort, I reached the point where I was feeling very sore during my workout. To minimize the risks of reaching the point of Overtraining I suggest you cycle the intensity of your workouts. For instance:

On Monday, train to your 60-70%

On Wednesday to your 80-90%

On Friday give it all, a 100% effort during each and every rep.

This way you'll allow your muscles to recover better and your overall strength output will keep on rising on a weekly basis.

[FA702]

i think this would work i meen i use to go to failure on every set (3-4 sets) and i gained a shyt load of strength but no mass wat so ever if i was yu i would hav done a shorter 3 day week / full body workout / (mon/wed/fri) like this

SQUAT
BENCH
ROWS
MILITARY PRESS
BARBELL SKULL CRUSHERS
BARBELL CURLS

its convienant, only 6 excersise so you dnt get tired, all the big lifts that get you big, 3 sets 8-10 reps , go to failure on last set , just stimulate dnt anhilate lol

[killinmesmalls]

so doing 3-4 sets is okay and like the last set of each going to failure? or is that overtraining?

[joey30]

hi im new ...3day mass work out im lost is it...ex.. squat it said 1times 8-10 reps what? do 8squats or 80squats ...lol... how can any one do this in 45 min ittakes 15 min just for me to do abs plz define this work out ..for me on how many to do per exercise.so said abs 1time 10-15 does that mean 150 situps? hey youcan tell im very new to this....lol....also im doing this at home i have a bench and free weigths i can,t do seated rows ......can i replace this with pushups?.. any one have any good ideas?........plz help

[joey30]

Hi. I am 26, 5'6" and about 150 lbs. I've been weightlifting for about the past 4 months, so I am a beginner. I have been working out at my apartment complex's gym, but it was very limited and just ne of those one-in-all machines, no free weights. I just started working out at 24-hour fitness and they have a pretty good selection of free weights. I just tried th is workout last nihgt, but I felt like I didn't get much of a workout. Only my legs are sore, nothing else. I pushed myself to failure on everything, with ten reps and I went very slowly, like the article said, as well as never stopping. Am I not lifting enough weight, or should I not try this workout and try something else? It seems weird that I am not sore at all, except for my legs, but it seems like only 1 set is not going to get me sore. I'm very confused and would like some good advice if anyone has any. Also, as far as supplements, I am taking SAN Myodrive weight gainer on the days I workout and NOW Whey Isolate Protein on the days I don't. I'm taking a multivitamin, EAS creatine, NOW tribulus, NOW ZMA, Body Fortress Super Amino 3000, and Body Fortress Super NOS pump. Well, hopefully I'll hear from you guys soon. Thanks for your time.

metoifeel that 15 situps is going to worki dont getit

[Style7]

If the perosn that wrote this article could awsner my questions i'm bout to post that would be awsome my e-mail is dew_the_dew2007@yahoo.com

1. i use to do a workout like this except i did 3 sets of 10-8-6 reps moving up in weight with ever new set starting at a light weight moving to a heavy weight and for each body part i worked out i did at lest 2 different excerises mon,tuesday,friday i did upper body i started with biceps, then triceps, then deltoids, finally chest... and on tuedays, thursday, i did lower body quads then calfs.. i did it like this with little result and finally i was lifting one day at the gym and a big bodybuilder came in and i was liek wow so i went to him and started asking questions his name was charlies and i guess he won mr. kansas so i belive my source is good anyways he was telling me that i should be doing 4 sets of 12-10-8-6 reps and form my back i should do close grip and wide grip pull ups as many sets as it took to get to 50 reps and for legs i should do 4 sets of 18-15-12-10 reps and do not work out everyday only work out 3 days a week.

2. ok what i was doing right was the moving up in weight form small weight to bigger weight "what he told me" 1st on monday i should lift chest and triceps becuase it works the same muscle group and i should lift chest 1st because it is a bigger muscle group than Tricep and then on wensday i should lift back biceps and deltoids, again back 1st because it is bigger muscle group and then biceps then deltoids, finally legs on fidays. "working each muslce group once a week"

3. after i did this work out for 1 1/2 to 2 mounth i saw great results i asked charlies what was wrong wiht my old work out and hee said that becasue i was doing all the muscle groups at once and then the order i had them in like biceps 1st then triceps that i was wearing myself out when i got to my other muscle group like my shouldes and my chest. It made sense becuase i did these workouts on different days once a week "instead of in 1 shot like you tell me to do" i had more energy and stamina to lift more weight when i did the desired excersis.

4. how do u get a big developed back,chest,deltoids doing just 1 set of bar rows and doing just flat bench press and 1 thing of deltoids are you recommending that just doing 1 bar rows and flat bench that it will build all of your back and all of your chest and also doing only 1 thing for deltoids will build all 3 deltoid muscle groups in your shoulder? in your article for legs you have 3 different excerises for legs but you say that doing more than 1 excersis is bad for you muscles because you can't lift to faluire? you are also claming that doing set ups 1 time a day 3 days a week for abs doing 15 reps will build your ab's what about all of the muscle groups in your ab's upper, middle, lower i am pretty sure that if all you had to do is wake up every other moring and do ab's 1 time for 15 reps everyone would do it and everyone would have a 6 pack. in cardio you say not to do to much of it but it says in the book anrold schwarzenegger's the bodybuilders "bible" doing cardio will do more for your ab's than intense ab training.

now i'm not trying to be mean but i am just wondering about all fo these factors can you get more people to do this workout and get massive results
and then post on here becuase most of the people who have read your article question it if you could provid more poeple to agree that it works and have pics to prove it more and more people mite be inclined to try this workout. you have awsome ideas and some of your article makes senses i have read that if you workout longer than 1 hour your body doesn't have enough of a certain chemical to repair your muscle. but isn't that what protein powder is for? my workouts take at least 2 hours there's no way i can do a 45 min work out with all the stuff i do.. finally i would love to try this work out if you can e-mail me back with answers to my questions and concerns

[joey30]

how many of each exercise should i do? plz list thankyou

[topher143]

Joey30,

Do 1 set of each exercise. A set consists of 8-10 repetitions. If you can push out 10, you need to add more weight.

Regarding doing push ups instead of seated rows.... Try bent over barbell rows instead. http://www.bodybuilding.com/fun/exer...er+Barbell+Row

My body responded very well to this workout. I'm currently doing another to keep from plateauing, but can't wait to do the 3 day mass again. In 2.5 months I gained 13lbs.

Good luck!

[joey30]

Joey30,

Do 1 set of each exercise. A set consists of 8-10 repetitions. If you can push out 10, you need to add more weight.

Regarding doing push ups instead of seated rows.... Try bent over barbell rows instead. http://www.bodybuilding.com/fun/exer...er+Barbell+Row

My body responded very well to this workout. I'm currently doing another to keep from plateauing, but can't wait to do the 3 day mass again. In 2.5 months I gained 13lbs.

Good luck!

thankyou!

[joey30]

I just did my first three day work out! i didit in 30min. this is way harder then it sounds this really got my body shakeing. but im not use to working out for such a short time and low reps lets see.....

[joey30]

well im on my forth work out i can say thats this can be a dangerous work out if you don,t listen to your body be care ful..im doing this with my hand weights and my bowflex to do my pulldowns and seated rows. so far i feel nothing but ithink i a strained hands because im geting pain my be im not going to do thiswork anymore? but idont like to giveup so soon

[peterlecki]

I've done this before and saw immediate and significant gains. However, after about two months, I started feeling injuries in various parts of my arms. It took several weeks to recover from those and I will never again go to failure three times a week, it's just crazy. A HIT routine should be done once per week per muscle group, twice if you can handle it and you recover fast, but what is suggested by this article is utter madness.

Pete

[Zgbolympia]

Listen monkey, i don't know who learn you about bodybuilding, but i already see that you are not coming from gym.
Just take your bag today, go to gym, and try to make failure on all muscle group in one day, than you are able to write. Idiot!!!
Nobody in bodybuilding is able to make failure on all muscle group in one workout, it's to hard for oss(humans) maybe aliens can do that.
Stop writing that stupidity.
Becouse specialist like you, people make mystakes in gym.
And failure from one rep., are you crazy, drunk or what.
I'm natural bodybuilder, and i never saw so stupid article.

[raysmith]

I would get bored with that w.o before physically burnt out.

[streetbuck]

I just started this workout, but have a question about recovery time:

If I am still sore after the day of rest, should I still work out that day, or take an extra day of rest?

Is the soreness an indication that my body is not finished recovering, and needs more time, or should I just ignore the soreness and continue with the routine?

[raysmith]

I just started this workout, but have a question about recovery time:

If I am still sore after the day of rest, should I still work out that day, or take an extra day of rest?

Is the soreness an indication that my body is not finished recovering, and needs more time, or should I just ignore the soreness and continue with the routine?

Your soreness will be reduced after every workout. So this workout will reduce the soreness.

[quamen]

I have struggled and struggled with getting my weight up and size. I have been getting bigger but at a slow rate. I decided to give this workout a try, WITHOUT changing my eating habits or my protein intake. I take cytogainer 3 times a day and have been for a long long time. After completely this program for 6 weeks, i have gained almost 15 lbs. This is my favorite program i have ever tried in my life. Everyone in the gym who i normally associate with, was coming up to me and asking if i was on juice. By no concerns am I big at all, 6'2" just about 180 lbs, but before i was about 165. This program does work ,give it a shot. I am going to change this program, so i can continue to follow it with just different excersies. I never sweated as much and felt more energized before this workout. I have been only working out for 2 years, but i still feel this is the very best program i have ever tried, and my body shows it. try it before you mock it like i did, because you have nothing to lose,and alot to gain.

[tac8357]

First week into this routine just about wanna puke before i get out of the gym. Seems to be pretty rough on my joints but i'll run this for a month and see what happens.

[Crazybuffmonkey]

damn sweet article

[noblerach]

In my many years of lifting weights I have practiced many different ways of training and have seen others do the same. I and others I have known have made great gains doing a full body workout 6 days a week (I always did 3x10) and the old time body builders like Arnold used to train everyday and sometimes twice a day. I remember when many pros would workout twice a day and this type of training worked for me and for them.

It can be empirically observed that some people do respond well to this type of training while others do not just as some people are born to be long distance runners and others aren't.

I have no question as to if this type of training works for some people because I know it does but I do wonder why. Perhaps it is the muscle fiber composition the individual has that responds best to higher intensity training?

[HartCore27]

I like this work-out. i had to tweek it a bit for the gym i go to, because of the limited equipment it has. i worked the program hard for a month and put on 20 lbs. then at about 3 months i hit a flat-line where i wasn't going up in size, weight, or strength. so i took 2 weeks off this work-out and did some light training. when i got back to the 3-day mass builder again there was explosive gains in the weight i was pushing. BUT I was seeing no size increases, just strength increase...this program works i like it and i'm going to stick with it for a while...

[Newpher1]

maybe im wrong? but in the article is says 1 set of each excersize, not 2 or 3. this is a split HIT body workout. you do three sets of bench a workout right? well if you lift 3 times a week. doing 1 set per workout, now im a teen and all, but im pretty sure that adds up to 3. You should only do 9 sets per muscle group, thus i learned from a personal trainer himself. Now after looking at the program, id say it hits about 9 sets per body part, or close to it a week. You have to follow the program to get results. And as for HIT program written by John Stamatopoulos..well he says to switch the workouts up a week, theres plenty of different chest excersizes and biceps, triceps, etc. and just substitute those in for say bench, try DB presses, or barbell curls, try preacher curls. Maybe im giving you guys wrong information? so dont FULLY listen to me..but think about it. IT SOUNDS LIKE IM TALKING ABOUT THE RIGHT THING .. thanx and best of luck to you all. i might try this program.

[HITsoldier]

I've just read through this entire thread, not the mention the few pages of BS thanks young and the red dude. Guys be real men and take it to PM and spare the rest of the forum.

Guys, IMO If 1on1off is too much in a week... just cut back to 1on2off, Is this not so hard to grasp? Push yourself on this routine, you have 1 chance to stimulate your muscles and make that progression, so don't f&#k around!

This routine is very old school, nothing wrong with that. I used to full body train,2 - 3 times per week, but with about half the exercises listed, and not in such an order, and not to failure.

Shoulders and back to failure before bench? Bicep curls with pullups after? It explains why everyone is f8#ked after. Your making sure those small bodyparts are getting max intensity while the bigger parts are taken care for aswell.

And wheres the rest of you who all said you would try it and post back? Hurry up, the suspense is killing me.

Edit: I also mention, frequency and consistency is the key here. I used to train 1set, with a 3day split though, once a week. It did nothing in terms of hypertrophy. Which is why this guy wants you hitting yourself 2 or 3 times. (Two times would be optimal IMO)

[andreig]

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

[andreig]

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

HOW TO REVIEW: Post Your Review Of This Article - CLICK ON POST REPLY BELOW! You do NOT need to be a registered member to post a reply in this section!

Hi,

I like your workout...it made wonders for me. I have been training with it for 9 months. But I am BORED now. Can you give me ideas/tips on how I can customize this workout so that I am not bored again? Maybe suggest some different but enquivalent exercises or equipment, so that I still do the right exercised and follow your workout plan? I just need some change I feel like.

Thanks!

[andreig]

do you think you need some more exercises for back here? Like maybe back extension with machine, or you think all the other exercises cover it?

[Shep24]

First of all this is an AMAZING program.... went on it last winter brought up my bench 50 lbs... anyone who is hating on it should try it out for as little as 2-3 weeks, and then make their judgement.

andreig, I personally also deadlift with this program, and highly suggest it. Deadlifts are a phenomenal mass building exercise...just make sure to do them correctly! I like to do them towards the middle/end of my workout or atleast a bit after i have done squats and rows and pull ups, so my legs and back have recovered and i can really give my best effort. With wide grip pullups targeting your lats, chin ups and a row variation targeting the rest of your mid/upper back, and deadlifts targeting your lower back (and legs) you definetly will have a complete back workout

[Nerdiboii]

Hello !

So does this workout work actually ? Because all the people who said it worked have like 3 posts or less in their counter ...

Anybody who truely had Gains with this workout ?

[JChristian_1]

Hello !

So does this workout work actually ? Because all the people who said it worked have like 3 posts or less in their counter ...

Anybody who truely had Gains with this workout ?

Anything is worth trying.. No one can tell you what will work better for you individually, the more you know and try , the more likely you are to find the right groove. True, I'm not sure one day rest is enough, but he says take two if you can.. I agree. This workout, preformed to failure every third day, with a heavy nod to a Clean high caloric/Protein Diet, a little Creatine, and a low intensity cardio regimen.. and you'll grow from this, especially older lifters who aren't producing as much T ...