Bodybuilding.com - My Mass Gaining Program!

Printable page

Did you know?
We now carry All Kinds of Bodybuilding Accessories! Check 'em out! Mark Tilden is a competitive bodybuilder who competes in the middle and light-weight division. He's trained for eight years now and has build an impressive physique! Click here for h

I am writing this on Thanksgiving Day and I thought what better day to elaborate on the gains I've made on my physique in the last 8 weeks. Here is my full 5-day training split!

By: Mark Tilden

I am writing this on Thanksgiving Day and I thought what better day to elaborate on the gains I've made on my physique in the last 8 weeks.

First, let's start with the supplements I've combined to jump start this middleweight frame to compete as a light heavy weight. I was faithful the first 4 weeks in using Creatine Xtreme for the first time. I followed the suggested pre-load directions, but only took 1 serving a day instead of two.

To enhance my recovery time from heavy workouts, I've also been using HMB, MX7 and N-Large 2 with great results. I've been amazed that I'm never sore more than 2 days (even after doing legs). To be sure I'm getting enough vitamins and minerals, I've added Radical Fighters and a Multivitamin.

One often very versatile product I've utilized is EAS's Ready to Drink Myoplex shakes. Having an extremely tight schedule, these 11oz. tasty drinks have become very helpful in keeping my calories up.

Click Image To Enlarge.
Mark Tilden At The 2002 NGA Pro Atlas.

All right, let's get to the beef behind the nutrition. Training! Just when I think I'm training hard, I lose an overall and realize I need to get myself in gear. That's exactly what has transpired since Sept. 16.

dot My Workout Schedule dot

Monday: Chest

Flat Bench: 4 sets at 250 lbs. for 6-8 reps.

Incline Dumbbell: 4 sets at 90-100 lbs. for 6-8 reps.

2 sets of cable crossovers for 10 reps.

2 sets of pec dec for 10 reps

Click Here For A Printable Log Of Monday: Chest.

Tuesday: Legs

Hip Sled: 6 sets at 800-1100 lbs. for 10-15 reps

Extensions: 3 sets at 200-300 lbs. for 6-8 reps

Hamstring Curls: 3 sets at 70-100 lbs. for 10-12 reps

Click Here For A Printable Log Of Tuesday: Legs.

Wednesday: Arms

Overhead Tricep Extensions: 4 sets 100-130 lbs. for 6-8 reps

Rope Pulls: 4 sets 125-150 lbs. for 6-8 reps

Alternating Dumbbell Curls: 4 sets 40-50 lbs. for 8-10 reps

Curl Machine: 4 sets 100 lbs. for 8-10 reps

Click Here For A Printable Log Of Wednesday: Arms.

Thursday: Back & Shoulders

Deadlifts: 4 sets at 315 lbs. for 6-8 reps

Lat Pulldowns: 4 sets at 200 lbs. for 6-8 reps

Side Laterals: 4 sets at 35 lbs. for 8-10 reps

Military Press: 4 sets at 200lbs 4-8 reps

Click Here For A Printable Log Of Thursday: Back & Shoulders.

Friday: Abdominals & Calves

Decline Full sit ups: 4 sets at 45 lbs for 15-20 reps

Lower abdominal curl: 4 sets at 150 lbs. for 8-10 reps

Click Here For A Printable Log Of Friday: Abs & Calves.

Weekend: Get More Sleep & Grow!

dot
Conclusion
dot

A few words of advice for you beginning bodybuilders out there. Don't overtrain. Give your body a good 5-7 days between training the same body part. Eat plenty of protein and carbohydrates and drink 1/2 gallon to a gallon of pure water a day. And finally, do it for life, do it for you.