Training Q&A - Adding Mass On Limited Schedule

I’m trying to add mass but have very limited time to workout. How can I structure a good mass building workout program that won’t keep me in the gym all day, every day?

Your problem of limited time is, in a way, an advantage in that it will prevent you from succumbing to the one factor that holds back most people trying to build mass – overtraining. A lot of guys make their programs too fancy by adding in cable exercises and isolation movements without focusing on the basics. When we talk basics we mean the old standby compound movements that will work many body parts in the one movement. By focusing on these exercises, you should be able to hit the shower after half an hour. Here are two no frills, time sensitive mass building programs to be performed twice a week, with a three day gap between them:

Work-Out A	Work-Out B
Bench Press Warm up set: 12 reps 1st working set: 8 reps 2nd working set: 6 reps 3rd working set: 4-6 reps	Power cleans (from floor to overhead) Warm up set: 15 reps 1st working set: 12 reps 2nd working set: 10 reps 3rd working set; 8 reps
Squat Warm up set: 20 reps 1st working set: 12 reps 2nd working set: 10 reps 3rd working set: 6-8 reps	Dead-lift Warm up set: 15 reps 1st working set: 12 reps 2nd working set: 8 reps 3rd working set: 6-8 reps
Dead-lift Warm up set: 15 reps 1st working set : 12 reps 2nd working set: 8 reps 3rd working set: 6-8 reps	Push Ups 3 sets to failure

After 6 weeks on Work out A, take a week off. Then do a six week run with Work out B. Keep strict form throughout and make that last rep on sets 2 and 3 the absolute limit of what you’re able to do – that means you’ll definitely need a spotter to help you force them out. Focus on doing more – in some small way – every workout. That could mean one more rep without a spot or it could mean an extra 2.5 pounds on the bar, but keep yourself moving forward.

Dane Fletcher is THE Training Authority – sure, he’s got all the industry recognized “certs”… but here is one chap you won’t see hanging that s**t on his den wall. Dane is more comfortable in the dirtiest hole in the wall gym, than your local polished “Fitness Corral”. Originally from London, he has trained in gyms all over the world and has picked up knowledge all along the way from some of the industry’s most recognized personas. Dane writes exclusively for GetAnabolics.com, a leading provider of Weightlifting supplements and alternatives to Anabolic Steroids. For more information, please visit http://www.getanabolics.com

IceRocket Tags:steroids, steroid, anabolic, anabolics, anablic steroids, bodybuilding, supplements, creatine, protein, getanabolics.com, getanabolics, dane fletcher

Technorati Tags:steroids, steroid, anabolic, anabolics, anablic steroids, bodybuilding, supplements, creatine, protein, getanabolics.com, getanabolics, dane fletcher