Get Big Routines
The Routines below are designed to get massive using phases. The first two are part of one program, but they can be used separately. One is strictly for gaining size and the workout is four-days a week (if you can do only 3 days, alternate the workouts).
The workout routine will only require you to do four-weeks or a month of it. You pretty much do heavy sets but you warm-up to it. The short rest between sets is enough to get a pump that you will never believe.
The other workout is strictly for strength and it's six weeks. It's designed to increase your numbers on all your lifts big time, including the squat, bench press, and deadlift. These are the mass builders that are needed for getting size and strength.
You stick to this routine for six weeks and you should end-up with amazing strength gains. Also, you do a lot of warm-up sets but it prepares you for the heavy work that is to come. The next the set of routines is set-up the same way and you can either two or both.
On the first routine, you are working out four times a week, but on the second one you are working out three times a week.
Exercises like box squats, standing pulldowns to the face, incline press lockouts, top deadlifts, and pullover and press are some new mass builders. Top Deadlifts and Incline Press lockouts as usually done in a power rack with the pins set halfway.
Box Squats are done with either a box or a bench and you're merely touching the bench and exploding up. Pullover and Press is simply combining the pullover and DB press. And Standing Pulldown to the face is done standing in front of the lat pulldown and you begin with your elbows high. You should get a wicked pump.
Now, here is a method that you can implement in your training - the Rest-Pause or RPM method. Rest-Pause is a method that's based on doing a pause in the middle of a rep. Many have used this method of training and got nothing but mass and strength from it.
Top powerlifters like Ted Arcidi use this method of training. Mike Mentzer used this method and got more muscle at 217 lbs than he ever did at 213. When he got down to 213 lbs, his muscles were rounder and cut. His incline bench went from 245 to 400! Now this is a method that works!
RPM also has shown to increase GH, that's right, Growth Hormone. The RPM (rest-pause max) method takes your max weight for 8 reps and you perform them for one rep for one set.
You pause on the negative part of the movement and you explode up. This technique makes your rest-pause max strong and you might never go back to touch-and-go. The 4x1's are the RPM sets. Always do the warmup, but look at the routine closely before you do it. Take a look at the three routines below. Try one or cycle all three at a time.
Sample Four-Week Size Phase