Mega Mass Building!

[unlucky13]

- eating powdered milk instead of Whey shakes is okay??

.

why not? milk powder is cheaper and basically the same thing as whey

[rohit007]

I will give you an A for effort..I know you are trying to help,so thanks for that...some of what you wrote is good and may help the newb,however you are way off on some things....
It really is not a great mass gainer routine,its ok at best!... not enough rest,and too much arm training..The diet not bad,more calories though with that much training and sups,vitamins,creatine,No 2,aminos,whey etc.
And bro,you yourself do not appear to have a lot of mass..If you did we could take this routine serious..You look in good condition but not a mass beast..
Thanks for trying...and some of your tips are all ..right...Just not a great mass gainer program is all..Only 3 sets of rows??
Also the 8-10 rep range is not good enough,you need to go very heavy at times,and do 6-8 as well,at times even 3-4 reps,and loose the leg extensions(curls) and do deads.

I LOSE my body weight and size after completing my 5-6 months gaining i don't take even protein for 1-2 months for getting my bodyback to normal how to COunter my problem and my arms ar not getting bigger than 16 inches when i complete my cycle it come bak to 15 or 15.5 inches u know iam just getting fooled 15-16 from past one year plz help

[rohit007]

Why would you want to stunt muscle growth if you were at a plateau? This routine is terrible, one of the worst I've seen.

Strike 1: You are suggesting working bis/tris three days a week, twice through their own workouts, and once more when you workout their complement. Granted that these are two of the smallest major muscle groups in the body, this is ludicrous.

Strike 2: Conversely, you have paired up back and legs, perhaps the two largest main muscle groups, on the same day. A truly productive leg day should leave you struggling to finish the leg exercises alone, and the same applies to a true back workout. Having one precede the other in the same workout simply isn't feasible.

Strike 3: Your plan, in addition to being awful at its' heart, suggests training 6 days a week. Time spent resting is just as important as time spent training, and one day of rest simply isn't enough.

I sincerely hope no one decides to follow this.

I LOSE my body weight and size after completing my 5-6 months gaining i don't take even protein for 1-2 months for getting my bodyback to normal how to COunter my problem and my arms ar not getting bigger than 16 inches when i complete my cycle it come bak to 15 or 15.5 inches u know iam just getting fooled 15-16 from past one year plz help

[05impalaSS]

YOu Cut and pasted this from an article somewhere...

I Know cuz where the apostrophes are supposed to be there are question marks.

[VTRunner]

lol. He thinks egg whites are casien protein.

[jcolson]

MEGA MASS BUILDING!

BREAKFAST: 7 am

Chicken
3 eggs
? cup oatmeal
Milk

SNACK: 10 am

An apple or any other fruits
Cottage cheese
Milk

LUNCH: 1 pm

Rice with vegetables such as green beans
Chicken or fish
Salad
Milk

SNACK: 4 pm

Chicken Noodles 100 gm
Milk

DINNER: 7 pm

Chicken
Baked potato
Cooked vegetable
Salad
Milk

BEFOR BED: 9:30 pm

2 eggs
A banana or any other fruits
Milk

Supplement recommendations {only if you feel it?s necessary}:

Whey Protein - Optimum 100% Gold Standard (I think it?s one of the best)
Casein Protein - Egg Whites International 100% Pure Liquid Egg Whites
Multivitamin - Universal Animal Pak

sallu.sharon@gmail.com

Ok,l everything else has been touched on. Now, why isnt there any water on the diet plan? Perhaps it is a given. The fact that you had milk in every meal but no water got me though.

[jcolson]

lol. He thinks egg whites are casien protein.

Ahh, this is great. Get Massive by working your arms 9 times a week, and only work legs and back, the largest muscles, once a week on the same day. Yeah.

My arms would start shrinking, and I would probably throw up on legs/back day if I worked out at the same intensity I usually do.

I like what he wrote about HGH and sleep though. Good Job there, dude.

[Alyion]

MEGA MASS BUILDING
--------------------
5'8 152
--------------------
lol wut?

[JohnnyDestroyer]

Squat, Dead, bench, and a gallon of milk a day.

-Mark Rippetoe.

[Alyion]

Squat, Dead, bench, and a gallon of milk a day.

-Mark Rippetoe.

F*ckin' A

[baseline_9]

MEGA MASS BUILDING!

By: Sharon

It?s the dream and goal of every teenager like me to pack on some serious mass and become huge. But most of them normally fail and that?s due to some ill routine, and of course with improper nutrition. I too failed until I got a perfect workout routine and until I started to eat well. Well, for a teenager like me who loves MASS-firstly, the main part we look for is a pair of sleeve bursting arms to show to the girls and other guys at school and beach and secondly the other body parts. So for everyone who has the same view like me, I have the perfect routine for you all. Here it goes?

Sharon?s mega mass training program:

Let me say, don?t think that this workout concentrates only on arms-this is a MEGA MASS WORKOUT for other body parts too, with a little more concentration to the arms as they are very important for any bodybuilder. I will urge you to use a weight on every exercise with which you can do 6-12 reps.You should then try and increase the weight by around 2.5 to 5 pounds. If you can do this you will know that you are making progress. You can?t make gains by lifting the same weight all the months. You should stop all cardio whatsoever if you want to gain mass. This is because by doing cardio, you burn calories and that releases cortisol that makes it harder to gain mass. Most guys including me hate cardio, so I'm sure many would be glad to hear this!

Now, let me tell this is an intense training program so take a WEEK OFF from your regular routine before you start this one. Let me now introduce to you some details about MY MEGA MASS WORKOUT. In my workout you will go to the gym every Monday-Saturday and take COMPLETE REST ON SUNDAY?S. Also you will train the biceps and triceps twice a week while you can also see that they are put to work on alternate days too. i.e; the biceps are worked while doing back workout and triceps when working chest with compound movements. Also you can see that I have given more importance to the triceps than biceps because it?s actually the meat of the upper arms and my Friday workout for triceps will be awesome.

For abs, it will be good if you train them by alternating between upper and lower abs every day. Also, I have included compound movements for the biceps which will work the fore-arms too. So don?t worry about any parts in my workout?

Now let?s move along to the part you?ve all been waiting for?

Sharon?s mega mass workout:

MONDAY:

Biceps:

Standing Barbell Curls: 3 X 8-10 reps
Incline dumbbell curls: 3 X 8-10 reps
Preacher curls: 3 X 8-10 reps
Lying cable curls or Reverse Barbell Curls: 2 X 6-8 reps

TUESDAY:

Triceps:

Close-grip triceps pushdown: 3 X 10-12 reps
Lying triceps extension: 3 X 10-12 reps
Close-grip bench press: 3 X 10-12 reps
Parallel bar dips: 3 X 10-12 reps

WEDNESDAY:

Back and Legs:

Front wide grip pull-ups: 3 X 8-10 reps
Bent over barbell rows: 3 X 8-10 reps
Seated cable rows: 3 X 8-10 reps
Squats: 3 X 8-10 reps
Leg press: 3 X 8-10 reps
Leg extensions: 3 X 8-10 reps
Standing calf raises: 3 X 8-10 reps

THURSDAY:

Chest:

Incline bench press: 4 X 8-10 reps
Wide-grip barbell bench press: 4 X 8-10 reps
Decline bench press: 4 X 8-10 reps (Like many other guys, you should never avoid this exercise)
Dumbbell fly: 4 X 8-10 reps (Do on an incline if your upper chest is lagging behind)
*I love to do some pec-deck fly at the end and you may also try if you want good inner chest.

FRIDAY:

Shoulder and Biceps:

Machine shoulder (military) press: 3 X 8-10 reps
Front dumbbell raise: 3 X 8-10 reps
Side lateral raise: 3 X 8-10 reps
Barbell shrug: 3 X 8-10 reps
E-Z bar curls: 3 X 8-10 reps
Drag curl: 3 X 8-10 reps (Only a light weight will be necessary)
Hammer curls: 2 X 8-10 reps

SATURDAY:

Triceps:

Decline EZ bar triceps extension: 3 X 8-10 reps
Decline close grip bench to skull crusher: 3 X 8-10 reps
Old school reverse extensions: 3 X 8-10 reps
Triceps dumbbell kickback: 3 X 12 reps

SUNDAY: Stay away from every physical activity, take complete rest, eat lot and enjoy reading articles from bodybuilding.com.

Sharon?s mega mass nutrition:

The most important part of putting on mega mass is the overlooked diet. The food you eat provides the necessary building blocks to repair and build more muscle tissue. You will get nowhere if you train perfectly in the gym then go home and pile the burgers and fries on your plate. Building muscle requires energy. This energy is from the daily intake of calories. Your daily food intake should be split into carbohydrates, protein and fat - 40%, 40%, and 20%. You should be getting at least 1-2 gram of protein per pound of body weight or you will not gain muscle. You must also not over-do the amount of protein you take as too much will only just pass right through you. Eating within 1 hour after your workout is very important. Also, the meal before bed should contain good carbs and proteins. It is good if you can drink 2 cups of milk before bed. You don't have to use a protein powder if you can't afford it, it's not totally necessary. You can drink milk, or you can use powdered milk. Any protein drink can be made with powdered milk instead of commercial protein powder. Here?s a simple diet which I personally found good gains by following it.

BREAKFAST: 7 am

Chicken
3 eggs
? cup oatmeal
Milk

SNACK: 10 am

An apple or any other fruits
Cottage cheese
Milk

LUNCH: 1 pm

Rice with vegetables such as green beans
Chicken or fish
Salad
Milk

SNACK: 4 pm

Chicken Noodles 100 gm
Milk

DINNER: 7 pm

Chicken
Baked potato
Cooked vegetable
Salad
Milk

BEFOR BED: 9:30 pm

2 eggs
A banana or any other fruits
Milk


Supplement recommendations {only if you feel it?s necessary}:

Whey Protein - Optimum 100% Gold Standard (I think it?s one of the best)
Casein Protein - Egg Whites International 100% Pure Liquid Egg Whites
Multivitamin - Universal Animal Pak


Rest and recovery for mega mass:

Your muscle actually grows when you rest, so don't train on your off days, and limit your physical activities. Your body produces growth hormone when you sleep, which helps you recover from your workout sessions. To make gains, you must get at least 8 hours of sleep per night. But for my MEGA MASS WORKOUT, I will urge you strictly sleep 9-10 hours per night. Remember, the muscles are worked hard and ripped apart while in the gym, and they then repair and grow while you're asleep. Not having much sleep will decrease your gains dramatically.


Conclusion:

I am sure; if you follow each and every sentence mentioned above and continue this workout for at least 1-2 months, you will gain that MEGA MASS that other guys will be jealous of and which makes the eyes of every beautiful girl turn towards you, each time you walk past them. But all it?s up to you and you only... So Stay Cool & TRAIN HARD? I guarantee you that MEGA MASS WITH GOOD STRENGTH TOO...

I wish you success in your training and hope to hear that you gained that MAGICAL MEGA MASS.

SHARON-THE SKEP
sallu.sharon@gmail.com

That routine is horrible LOL

the 2 biggest bodyparts on 1 day and the 2 smallet each have there own days.

triceps twice a week??

big body parts first, treat arms as secondary when you are a beginer

[hema456]

thanks

[2481ryan]

strong fail working two biggest muscles on the same day

[chefwaffles]

I skimmed through it and stopped reading when 3 of his workouts in a week are just "arm days"

[giuntini11]

MEGA MASS BUILDING!

By: Sharon

It?s the dream and goal of every teenager like me to pack on some serious mass and become huge. But most of them normally fail and that?s due to some ill routine, and of course with improper nutrition. I too failed until I got a perfect workout routine and until I started to eat well. Well, for a teenager like me who loves MASS-firstly, the main part we look for is a pair of sleeve bursting arms to show to the girls and other guys at school and beach and secondly the other body parts. So for everyone who has the same view like me, I have the perfect routine for you all. Here it goes?

Sharon?s mega mass training program:

Let me say, don?t think that this workout concentrates only on arms-this is a MEGA MASS WORKOUT for other body parts too, with a little more concentration to the arms as they are very important for any bodybuilder. I will urge you to use a weight on every exercise with which you can do 6-12 reps.You should then try and increase the weight by around 2.5 to 5 pounds. If you can do this you will know that you are making progress. You can?t make gains by lifting the same weight all the months. You should stop all cardio whatsoever if you want to gain mass. This is because by doing cardio, you burn calories and that releases cortisol that makes it harder to gain mass. Most guys including me hate cardio, so I'm sure many would be glad to hear this!

Now, let me tell this is an intense training program so take a WEEK OFF from your regular routine before you start this one. Let me now introduce to you some details about MY MEGA MASS WORKOUT. In my workout you will go to the gym every Monday-Saturday and take COMPLETE REST ON SUNDAY?S. Also you will train the biceps and triceps twice a week while you can also see that they are put to work on alternate days too. i.e; the biceps are worked while doing back workout and triceps when working chest with compound movements. Also you can see that I have given more importance to the triceps than biceps because it?s actually the meat of the upper arms and my Friday workout for triceps will be awesome.

For abs, it will be good if you train them by alternating between upper and lower abs every day. Also, I have included compound movements for the biceps which will work the fore-arms too. So don?t worry about any parts in my workout?

Now let?s move along to the part you?ve all been waiting for?

Sharon?s mega mass workout:

MONDAY:

Biceps:

Standing Barbell Curls: 3 X 8-10 reps
Incline dumbbell curls: 3 X 8-10 reps
Preacher curls: 3 X 8-10 reps
Lying cable curls or Reverse Barbell Curls: 2 X 6-8 reps

TUESDAY:

Triceps:

Close-grip triceps pushdown: 3 X 10-12 reps
Lying triceps extension: 3 X 10-12 reps
Close-grip bench press: 3 X 10-12 reps
Parallel bar dips: 3 X 10-12 reps

WEDNESDAY:

Back and Legs:

Front wide grip pull-ups: 3 X 8-10 reps
Bent over barbell rows: 3 X 8-10 reps
Seated cable rows: 3 X 8-10 reps
Squats: 3 X 8-10 reps
Leg press: 3 X 8-10 reps
Leg extensions: 3 X 8-10 reps
Standing calf raises: 3 X 8-10 reps

THURSDAY:

Chest:

Incline bench press: 4 X 8-10 reps
Wide-grip barbell bench press: 4 X 8-10 reps
Decline bench press: 4 X 8-10 reps (Like many other guys, you should never avoid this exercise)
Dumbbell fly: 4 X 8-10 reps (Do on an incline if your upper chest is lagging behind)
*I love to do some pec-deck fly at the end and you may also try if you want good inner chest.

FRIDAY:

Shoulder and Biceps:

Machine shoulder (military) press: 3 X 8-10 reps
Front dumbbell raise: 3 X 8-10 reps
Side lateral raise: 3 X 8-10 reps
Barbell shrug: 3 X 8-10 reps
E-Z bar curls: 3 X 8-10 reps
Drag curl: 3 X 8-10 reps (Only a light weight will be necessary)
Hammer curls: 2 X 8-10 reps

SATURDAY:

Triceps:

Decline EZ bar triceps extension: 3 X 8-10 reps
Decline close grip bench to skull crusher: 3 X 8-10 reps
Old school reverse extensions: 3 X 8-10 reps
Triceps dumbbell kickback: 3 X 12 reps

SUNDAY: Stay away from every physical activity, take complete rest, eat lot and enjoy reading articles from bodybuilding.com.

Sharon?s mega mass nutrition:

The most important part of putting on mega mass is the overlooked diet. The food you eat provides the necessary building blocks to repair and build more muscle tissue. You will get nowhere if you train perfectly in the gym then go home and pile the burgers and fries on your plate. Building muscle requires energy. This energy is from the daily intake of calories. Your daily food intake should be split into carbohydrates, protein and fat - 40%, 40%, and 20%. You should be getting at least 1-2 gram of protein per pound of body weight or you will not gain muscle. You must also not over-do the amount of protein you take as too much will only just pass right through you. Eating within 1 hour after your workout is very important. Also, the meal before bed should contain good carbs and proteins. It is good if you can drink 2 cups of milk before bed. You don't have to use a protein powder if you can't afford it, it's not totally necessary. You can drink milk, or you can use powdered milk. Any protein drink can be made with powdered milk instead of commercial protein powder. Here?s a simple diet which I personally found good gains by following it.

BREAKFAST: 7 am

Chicken
3 eggs
? cup oatmeal
Milk

SNACK: 10 am

An apple or any other fruits
Cottage cheese
Milk

LUNCH: 1 pm

Rice with vegetables such as green beans
Chicken or fish
Salad
Milk

SNACK: 4 pm

Chicken Noodles 100 gm
Milk

DINNER: 7 pm

Chicken
Baked potato
Cooked vegetable
Salad
Milk

BEFOR BED: 9:30 pm

2 eggs
A banana or any other fruits
Milk


Supplement recommendations {only if you feel it?s necessary}:

Whey Protein - Optimum 100% Gold Standard (I think it?s one of the best)
Casein Protein - Egg Whites International 100% Pure Liquid Egg Whites
Multivitamin - Universal Animal Pak


Rest and recovery for mega mass:

Your muscle actually grows when you rest, so don't train on your off days, and limit your physical activities. Your body produces growth hormone when you sleep, which helps you recover from your workout sessions. To make gains, you must get at least 8 hours of sleep per night. But for my MEGA MASS WORKOUT, I will urge you strictly sleep 9-10 hours per night. Remember, the muscles are worked hard and ripped apart while in the gym, and they then repair and grow while you're asleep. Not having much sleep will decrease your gains dramatically.


Conclusion:

I am sure; if you follow each and every sentence mentioned above and continue this workout for at least 1-2 months, you will gain that MEGA MASS that other guys will be jealous of and which makes the eyes of every beautiful girl turn towards you, each time you walk past them. But all it?s up to you and you only... So Stay Cool & TRAIN HARD? I guarantee you that MEGA MASS WITH GOOD STRENGTH TOO...

I wish you success in your training and hope to hear that you gained that MAGICAL MEGA MASS.

SHARON-THE SKEP
sallu.sharon@gmail.com

did you just make this up.....i dont like it

[AudreeArrington]

Mega Mass from Joe Weider? All weight gainer products are just some type of protein powder + crabs, so you can use the Weider product or go for something cheaper (see below). You might also want to add creative powder to your regimen as that will help build muscle.

[Riley2112]

something about devoting an entire session just to triceps would leave me feeling somewhat underworked

[noodlesfromhell]

This is ridiculous.

[qoohhlt]

Nothing special, really.
5day split suck, you only work ur chest 4times in a monlth,and 46 times in a year. Do you really think ur chest can be so huge in a year with only 46times of the training? That's assume that you spent 1hr each time u workout and in a year,365*24=8760hrs, you only spent 46hrs for ur chest or big muscle group. Thats say you need 24hr*4days=96hrs for ur chest or big muscles to recover from each workout.Each of ur big muscles only need96hr*46times=4416hrs to recover in a year. You waste 8760hr-4416hr=4344hr doing nothing instead of Doubling your training 4416hr*2=8832hr. However all of the above didn't include small muscle groups yet. In conclusion, ur training sux and messy . Red red

[Sparnut]

I really don't mean this in a condescending way or anything, but before making a stab at educating others on something you haven't done much research yourself on, you should first take a look at the plethora of articles here first. See what works for others and ask questions, as most people are suprisingly very helpful if asked about this sport which they love. I personally can't imagine a situation in which I would use the above split, but maybe others can. Anyhoo, just wanted to throw in an honest, assertive, reaction but this is meant to offend or cut down in any way.

[1cheekymate]

read Monday: Biceps

though funny

Tuesday: Triceps


looked at op. red, left satisfied.

[fic1990]

When I think MASS I think of some BIG LIFTS, you know? Don't be burning up all you energy on arms. Use that energy for deadlifts and squats (not on the same day of course lol). Hit the incline bench with some heavy ass dumbbells. Also, you are gonna need rest. Four days a week lifting should do the trick in my opinion.

Also, when I go for size I do not even isolate arms. I allow the pulls and pushes to take care of the bis and tris.

[Lloyd182]

Hey! I'm 17 and looking to build some muscle mass I am currently at 126lbs my aim is to be around 146lbs by December I have a small multi gym at home it has a pec dec,leg extension, butterfly press,bench press. I have no diet at the moment I eat healthy but I don't know much about portions!? I would appreciate any tips and critisism. Thanks

[f1ghter33]

Wow that's the worst routine I've ever seen!


Ever.

me tooo

[toperfectbody]

Building Muscle? Some Important Tips to Get You Started

One thing about the human race is that we all like some structure to our lives, it helps us focus and stay on track no matter what we are doing. That structure is also critical to a muscle-building program. We, by nature, will go to the gym and start exercising with full intention of doing it all, and then end up doing what we like and forgetting about some of the exercises we should have in our routines. Nothing wrong with that approach, but for a body builder wanting to build muscle, it is real important that you have a routine that not only builds muscle but covers all the muscle groups in the most efficient way possible and gives the proper rest to those muscles that are worked hard so you are not sore during the next workout.
A basic routine to get you started or even for a more advanced body builder needs to start with how many days you need to work out. A good rule of thumb is to work out 3 or 4 time per week and have at least a couple days of rest during that week. You don't need to have your days of rest back to back but your muscles need rest. The whole process of building muscle is having microscopic tears in the muscle tissue that repairs itself which is how muscles get bigger. Without rest, muscles cannot repair. With rest and good nutrition your muscles will grow bigger and stronger much quicker.
Your routine needs to separate out the muscle groups. That's done by working different muscle groups at each session. You should start by working the upper body one day and then the lower body the next day. Do 3 or 4 sets for each muscle group and only about 8 to 10 reps to fatigue. Remember, you are trying to make microscopic tears in those muscles, not do major damage! And also remember to let your muscles rest for a minute between sets and a couple minutes between exercises!
A good example of a routine would be-
Week 1
Monday - Shoulders, arms, chest and back
Tuesday - Cardio
Wednesday - Legs (quadriceps, hamstrings and calves) and abdominal
Thursday - Shoulders, arms, chest, back
Friday - Cardio
Saturday - Rest
Sunday - Rest
Now, you can switch these around for week 2 and you don't have to take 2 days off in a row, there is no "must" here other than to cover all the muscle groups and to get your Cardio in each week. You can make your own routine to fit your lifestyle but make sure you cover all the muscle groups each week. You can even switch around and do one week more upper body and then do more lower body the next week. You'll be amazed at how good you feel and how quick the muscles start to show improvement and how fast the start to grow bigger.
Just make sure you eat right, take your supplements, drink lot's of water and have a routine that keeps you focused on all the muscle groups.

[joeyddi]

whole day for tris?

[speedjason]

whole day for tris?

cuz he spends the rest checking out cute girls.

this thread is freaking joke.

[Mak1n]

You will get nowhere if you train perfectly in the gym then go home and pile the burgers and fries on your plate

Oh yeah.

[flushbrew]

cuz he spends the rest checking out cute girls.

this thread is freaking joke.

strong this.

[CoMqLeXx]

chicken chicken chicken andmore chicken bwaaaaaaaaaaaaaaaaaaaaaak