Mass Training Tactics Part #1

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Article Title:

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Mass Training Tactics Part #1

Article Description:

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In this article, I will start presenting a series of routines

that when performed in the sequence in which I present them are

guaranteed to bring you the results that you are looking for.

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Mass Training Tactics Part #1

Copyright © 2007 Hugo A

Body RE-Engineering

http://www.losefatandgainmuscle.com

In this article, I will start presenting a series of routines

that when performed in the sequence in which I present them are

guaranteed to bring you the results that you are looking for.

Our workout parameters are going to be determined by the phase we

are in. There are going to be three phases that we will be

repeating over and over again. The first week is an Active

Recovery Phase. This phase will only be a 1 week long phase in

which we will only train with weights twice a week on a full body

routine.

After this week, the next three weeks are going to be a high

volume phase with short rest periods in between sets. We'll call

this phase the Loading Phase. After this phase we will do 4 weeks

of higher intensity work (heavier weights) with longer periods of

rest in between sets. We will refer to this phase as the Growth

Phase. The logic is the following:

Active Recovery Phases

First, according to leading strength expert Tudor Bompa, Ph.D.,

" you are trying to adapt the anatomy of the body to the upcoming

training so that you can create, or produce an injury free

environment " . Essentially, your tendons and ligaments should be

strong enough to support the stressful periods that will follow.

Second, this phase is a great time to address any strength

imbalance that your body might have. This is the reason why

mostly dumbbell work will be used during this phase.

Finally, this phase will act as a great time in which the body

will re-charge its energy stores and allow for complete physical

and mental recuperation.

During the loading phase the body is stressed with an increasing

high volume of work that if kept for too long will eventually

result in overtraining and injury.

During this phase, three things will happen:

1. The growth hormone output goes through the roof due to the

short rest interval between sets and the high volume.

2. Hypertrophy (muscle growth) occurs by the body increasing the

levels of creatine, water and carbohydrates inside the muscle

cell. This henomenon is called muscle voluminization.

3. The body's recuperation capabilities are upgraded in response

to the stress imposed by the increasing volume of work coupled

with short rest intervals.

During the Growth Phase the body is not stressed by volume. This

time the stimuli for growth is heavy weights. If this phase would

be kept for too long eventually the body would cease to stop

making strength gains and you would plateau. This is the reason

why we always need to go back to a Loading Phase.

During this phase the following three things will happen:

1. The testosterone levels go through the roof in response to the

longer rest in between sets and the heavier weights.

2. Hypertrophy (muscle growth) occurs by the body increasing the

actual diameter of the myofiber (the muscle fiber size) through

increased protein synthesis.

3. Since your body's recuperation abilities were built up to the

maximum by the previous phase and the volume has gone down

dramatically, these extra recuperation capabilities are used to

increase strength and build more muscle mass. The reason the body

does this is in order to be prepared for another stressful period

like the one it just went through. This adaptation mechanism is

the one that ensures the survival of the species.

Putting It All Together

Taking all of the information presented above, below are the

first four weeks of your periodized program. Notice how the first

week is an Active Recovery Phase week and how the volume after

week 1 in increased dramatically.

Week 1 - Active Rest

Monday/Thursday:

Modified Compound Superset: (Rest 1 minute after the 1st set of

exercise 1 and then do the first set of exercise 2. Then rest a

minute and go back to exercise 1. Continue this pattern until

both exercises are done for the prescribed amount of sets).

Incline Dumbbell Bench Press 2 sets x 10 reps (1 minute rest) One

Arm Dumbbell Rows 2 sets x 10 reps (1 minute rest)

Modified Compound Superset: Dumbbell Bench Press 2 sets x 10 reps

(1 minute rest) Pulldown to Front 2 sets x 10 reps (1 minute

rest)

Modified Compound Superset: Bent Over Lateral Raises 2 sets x 10

reps (1 minute rest) Dumbbell Shoulder Press 2 sets x 10 reps (1

minute rest)

Modified Compound Superset: Incline Dumbbell Curls 3 sets x 10

reps (1 minute rest) Overhead Dumbbell Triceps Extensions 3 sets

x 10 reps (1 minute rest)

Modified Compound Superset: Dumbbell Lunges 3 sets x 10 reps (1

minute rest) Leg Curls 3 sets x 10 reps (1 minute rest)

Squats 2 sets x 10 reps (2 minute rest)

Calf Raise 3 sets x 10 reps (2 minute rest)

Weeks 2, 3, & 4 - Loading Phase

Notes: If unable to train 6 days a week, then perform Day 1 on

Monday, Day 2 on Wednesday and Day 3 on Friday.

Day 1 - Shoulders & Arms (Monday/Thursday):

Superset: Dumbbell Shoulder Press 4 sets x 10-12 reps (30 second

rest) Bent Over Laterals 4 sets x 10-12 reps (30 second rest)

Superset: Dumbbell Curls 4 sets x 10-12 reps (No rest) Lying

Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)

Superset: Incline Curls 4 sets x 10-12 reps (No rest) Overhead

Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)>

Superset: Wrist Curls 3 sets x 15-30 reps (No rest) Reverse Wrist

Curls 3 sets x 15-30 reps (No rest)

On Week 3, add:

Superset: Bent Over Laterals 3 sets x 10-12 reps (No rest)

Concentration Curls 3 sets x 10-12 reps (No rest) Triceps

Pushdowns 3 sets x 10-12 reps (1 minute rest)

On Week 4, add:

Superset: Lateral Raises 3 sets x 10-12 reps (No rest) Hammer

Curls 3 sets x 10-12 reps (No rest) Triceps Dips 3 sets x 10-12

reps (1 minute rest)

Day 2 - Legs (Tuesday/Friday)

Superset: Squats 4 sets x 10-12 reps (No rest) Lying Leg Curls 4

sets x 10-12 reps (1 minute rest) Superset: Wide Stance Squats 4

sets x 10-12 reps (No rest) Standing Leg Curls 4 sets x 10-12

reps (1 minute rest)

Superset: Adductor Machine 3 sets x12-15 reps (No rest) Abductor

Machine 3 sets x12-15 reps (No rest)

Superset: Standing Calf Raises 4 sets x 10-12 reps (30 second

rest) Seated Calf Raises 4 sets x 15-20 reps (30 second rest)

On Week 3, add:

Superset: Leg Extensions 3 sets x 10-12 reps (No rest) Seated Leg

Curls 3 sets x 10-12 reps (No rest) One Legged Calf Raises with

Dumbbells 3 sets x 15-20 reps (1 minute rest)

On Week 4, add:

Superset: Leg Press 3 sets x 10-12 reps (No rest) Dumbbell Stiff

Legged Dead lifts 3 sets x 10-12 reps (No rest) Calf Press (on

Leg Press Machine) 3 sets x 15-20 reps (1 minute rest)

Day 3 - Chest & Back (Wednesday/Saturday)

Superset: Incline Dumbbell Bench Press 4 sets x 10-12 reps (No

rest) Wide Grip Pull-up to Front (Palms facing away from you) 4

sets x 10-12 reps (1 minute rest) Superset: Chest Dips 4 sets x

10-12 reps (No rest) Close Grip Pull-up (Palms facing you) 4 sets

x 10-12 reps (1 minute rest)

Superset: Dumbbell Shrugs 3 sets x 10-12 reps External Rotations

(for strengthening of the rotator cuff) 3 sets x 15-20 reps

Superset: Leg Raises 4 sets x 25 reps (30 second rest) Crunches 4

sets x 25 reps (30 second rest)

On Week 3, add:

Superset: One Arm Rows 3 sets x 10-12 reps (No rest) Dumbbell

Bench Press 3 sets x 10-12 reps (No rest) Knee-Ins 3 sets x 25

reps (1 minute rest)

On Week 4, add:

Superset: Stiff Arm Pulldowns 3 sets x 10-12 reps (No rest)

Incline Flyes 3 sets x 10-12 reps (No rest) Side Crunches 3 sets

x 25 reps (1 minute rest)

To Fail Or Not To Fail

Regarding the issue of reaching muscle failure or not in all

sets, the best advice that I can give you is to perform each set

to the point where it would be impossible for you to perform an

additional repetition on your own with good form. This philosophy

has always kept me injury free and allowed me to train by myself

for years without any accidents.

Nutrition

Critical to a successful mass building campaign is nutrition.

While I could write a whole article (or even a book) solely

dedicated to this subject, I'll keep it simple. Eat 5-7 meals a

day (It could be 3 meals and two protein shakes, or 4 meals and 3

protein shakes depending on your nutrient requirements).

In order to grow, eat a total of 1 gram of protein (tuna, salmon,

turkey, lean red meats, chicken, whey protein, or egg protein)

per pound of bodyweight divided equally over 5-7 meals spaced out

2-3 hours apart. If you have a high metabolism eat 2 grams of

carbs per pound of bodyweight while if you have a slow metabolism

just do 1 gram per pound of bodyweight.

Have complex carbs throughout the day such as potatoes, brown

rice, oatmeal, veggies and a combination of complex and simple

carbs (fruits) for your post workout meal. As far as fats, keep

them as low as possible by choosing low fat protein sources.

However, supplement your diet with ten grams of fish oils (4 caps

with meal #1, 3 with meal #3 and 3 with meal #5) and also 1

Tablespoon of Flaxseed Oil in two of your protein shakes.

Cardio

During the mass building phase it is still important to continue

to do cardio. Twenty to thirty minutes right after the workout

(or first thing in the morning on an empty stomach if you wish to

train twice a day) four times a week will suffice.

The reasons for this are the following:

Improves cardiovascular endurance; critical when performing

supersets.

Helps remove waste created by the weight training session and

creates new capillaries that are used to provide more nutrients

to the muscle, something that helps rebuild the muscles quicker

as well as recover faster in between sets and workouts.

Finally, this type of exercise prompts the body to produce fat

burning enzymes; something that helps us keep the fat off while

we gain muscle mass.

Conclusion

Well, there you have it. Follow this routine for this month and

by the time that you are done, I guarantee that you will have

enhanced size and definition.

Next month I will show you how to put a great Growth Phase

together that will make your strength (along with your size)

skyrocket by taking advantage of your enhanced recuperation

capabilities and nervous system energy. Until then, take care and

train hard!

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Hugo CFT, ISSN, SPN, BSCE. is a lifetime natural

bodybuilder, a multi certified personal trainer, and a

best selling author with a successful franchise of books

called " The Body Sculpting Bibles " which collectively have

sold over a million copies worldwide. Hugo is also the author

of the " Body Re-Engineering " system which teaches you how to

gain lean muscle mass and get lean without drugs, or expensive

supplements. For more information visit http://www.losefatandgainmuscle.com

or his personal website at http://www.hugorivera.net