Mass Gain and Power
This bodybuilding routine will help you with gaining size, thickness, density and raw power.
MONDAY
Chest, Shoulders and Triceps
- 5 minutes on elliptical and lightly stretch muscles about to be worked. Loosen up shoulder joints by doing a light set of side laterals x 20 reps and one set of push ups x 20 reps.
- Flat bench barbell press. Your going to do 8 sets. Some people can get away with less sets, but your main focus is getting progressively looser and getting mentally prepared to push up some hefty weight.The last two will be the max, work sets. Your reps are going to be 5, 5, 5, and 2. If your capable of benching lets say 405 for 2 reps this is how you would work things. If you do not have a spotter then substitute barbell for dumbbell presses.
- the bar x 20
- 135 x 8
- 185 x 6
- 225 x 4 reps (these first 4 sets are all warm ups)
- 275 x 5 (like a very tough warm up)
- 315 x 5 (almost failure)
- 365 x 5 (failure)
- 405 x 2 (failure)
- incline dumbbell presses. 3 sets x 6 reps (all to failure).
- one finishing movement like pec deck or cable crossovers. Only do two sets to failure and fail 10-12 reps. Its important to always include some higher rep work even with power training so your not limiting yourself to hitting one fiber type with lower reps.
- standing Military presses. Your already warmed up so go right to 5, 5, 5, 2 reps with the last two to failure.
- wide grip upright rows 3 sets x 6 reps to failure.
- side laterals 2 sets to failure in the 10-12 rep range.
- close grip bench press with either e-z curl bar, straight bar or dumbbells. Again your already warmed up, but if you want to do 1-2 lighter non failure sets that's fine. But once the blood has moved into the muscles and you feel ready, go for the 5, 5, 5, 2 rep protocol failing on the last two sets.
- tricep pressdowns 2 sets to failure in the 10 range.
Do some deep, aggressive static stretching for the chest and shoulders to stretch the fascia and promote even more growth.
You can opt for 25 minutes of low intensity cardio for some extra fat burning and for overall cardio vascular efficiency and health.
TUESDAY - OFF
WEDNESDAY
Back and Biceps
- 5 minutes in the elliptical to warm up, light stretching of all muscle groups about to be worked, and one set of light lat pulldowns x 20 reps.
- deadlifts. Very important to warm up well on these. You can do 4 different varieties 1-sumo, 2-standard 3-trap bar and 4-partial or rack pulls.
Because of the inherit danger of the upward motion on deadlifts its important to stick with singles on your work sets. Your back MUST remain straight, eyes focused straight ahead, the bar should be flush against the shins (unless your doing trap bar) and your form must look the same on the concentric and eccentric portion of the lift.
Lets say you can deadlift 500 pounds for 1 rep. This is how it would look:
- the bar x 20
- 135 x 10
- 185 x 8
- 225 x 6
- 275 x 4
- 315 x 1
- 365 x 1
- 405 x 1
- 455 x 1
- 500 x 1 (very near failure)
You may do more or less depending on injuries, body types and overall what's good for your body and mental strength. When I trained for power I usually did 9-11 total sets on deadlifts for safety.
- either one arm rows or bent over barbell rows 3 sets to failure on the 6 range.
- regular pull ups or inverted pull ups if you cant do regular, two sets to failure as many as you can do.
- barbell curls or e-z curl bar curls. Your already warmed up from back, but you can add in one warm up set x 10 reps. After that shoot for 5, 5, 5, 2 reps with the last two sets to failure.
- two arm dumbbell hammer curls 2 sets to failure x 12-15 reps.
- do some aggressive stretching for all muscle groups worked on this day.
You can opt to do 20 minutes of light cardio post workout.
THURSDAY - OFF
FRIDAY
Legs
- Warm up 5 minutes on stationary bike and do some light stretching afterwards.
- Leg extensions. Do 5 non failure sets x 15 reps to loosen knees up.
- BIG SQUATS - here we go this will separate the men from the boys. If your by yourself, set it up in the power cage if your gym has one and set the poles slightly DEEPER then parallel. Unless you have a knee, hip or lower back injury it is ok to squat slightly deeper then parallel, Just don't allow your lower back to round. If it does then you can stick to squatting parallel or once in a while in the smith machine with your heels slightly in front of you.
If you are capable of squatting 405 for two reps your sets would look like this:
- the bar x 20
- 135 x 10
- 185 x 8
- 225 x 6
- 275 x 5
- 315 x 5
- 365 x 5
- 405 x 2 (the last two sets should be failure or very close)
- Leg press 3 sets x 15 reps all to failure.
- One set to failure on leg extensions x 15-20 reps.
- Stiff legged or Romanian Deadlifts 5 sets x 5 reps, the last set to failure.
- One set to failure on leg curls x 12 reps.
- Calf press on leg press 4 sets x 10 reps , last two sets to failure.
- Aggressive stretching of all lower body parts.
SATURDAY AND SUNDAY- OFF
***notes- Attempt to slightly add weight to each major exercise of the day per week. It can be as subtle as 2.5 - 5 pounds, but attempt to better yourself with either more weight or tighter form!! make sure you redefine what training to failure means to you!!
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