Poe's Ultimate Mass-Building Training & Diet Routine!

I will be competing on September 20th, 2008 and plan on blowing away the competition... The program I am about to share will take you through a 12-week cycle of training and diet to build mass the right way!

Check it out everyone; I have put together my ultimate mass-building training and diet routine. With this program you can expect to add 4 to 7 quality lbs to your frame.

I will be competing on September 20th, 2008 here is Boise, ID and plan on blowing away the competition by adding mass to my physique.

This 12 week cycle consists of doing 1 and 2 muscle groups per workout depending on the training day. Reps range from 6 to 8, but no more than 10 with a controlled spotter and great form. Give this regimen a shot and post your results on your BodySpace profile.

Brandon Poe Brandon Poe
Enlarge Click Image To Enlarge.
I Plan On Blowing Away The Competition
By Adding Mass To My Physique.

My diet stays consistent throughout the week, this helps with food preparation and keeping my protein intake full.

dot Food Stats: dot

  • Calories per day: 4000
  • Carbs: 600g
  • Protein: 160g
  • Sugars: 100g
  • Fats: 75g
  • Sodium: 2500mg
  • Water intake: 1 Gallon

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Diet
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    Body Stats:
    Weight: 164 1/2
    Height: 5'7
    Body Fat: 9%
    Sleep: 9 hrs per day

    Mass-Building Goals:

    • Weigh 170 in my off-season
    • Weight on stage is 156'1/4 lbs. That is the cutoff for lightweight in the NGA

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New Year's Mass Building!
Is your New Year's resolution aimed towards gaining overall mass? Learn and use the most effective methods by utilizing these anatomy descriptions, exercises, and more!
Author:
Richard Choueiri

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Training Days & Routine
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dot Chest dot

    My chest has always been one of my weak points in terms of size, especially in my upper chest. I start my chest exercise from the top and work down through the middle and lower region. I do this so I can have the most strength were it is needed and allow the blood to be pushed throughout the muscle.

  • Incline Dumbbell Press
    • While doing this exercise I bring the elbows square with the shoulder and put all the weight and stress on the chest and try to eliminate all use of triceps. At the top of each press I turn the dumbbell into a fly for ultimate squeeze and muscle fatigue.

    • 3 sets until Failure
    • 6 to 8 reps 10 with a controlled spotter

  • Incline Flye's
    • I superset dumbbell press with dumbbell fly. Drop the weight significantly to allow good form and controlled reps. Keep arms square with shoulders keeping a slight bend at the elbow.

    • 3 sets until failure
    • 6 to 8 reps with a controlled spotter

  • Flat Bench Dumbbell Press
    • Keep elbows square with shoulders, bring all weight and stress on middle of the chest. Eliminate any bouncing and cheating with the weight, keep control for maximum fatigue.

    • 3 sets until failure
    • 6 to 8 reps with a controlled spotter

  • Decline Barbell Press
    • This exercise is great for squeezing all the blood into your lower chest exhausting the muscle. I use the smith machine to help keep complete control of the weight. Focus on the chest, not your shoulders or triceps.

    • 3 sets until failure
    • 6 to 8 reps with a controlled spotter

  • Triple Drop Set With Cables
    • In my gym we have a Hammer Strength cable machine that allows use to adjust the arms for an incline, middle, and decline, cable fly or press. For my last chest workout exercise I finish with one last hoorah. Starting with incline I drop through the entire peck muscle with cable flyes.

    • 2 sets until failure
    • No amount of reps.

Brandon Poe
Enlarge Click Image To Enlarge.
Brandon Poe Starts His Chest
Exercises With The Incline Dumbbell Press.

dot Legs dot

    During my leg routine I superset calves in-between every set until the training day is complete.

  • Free Standing Squats
    • One of the best overall mass builders for the overall leg and body is the free standing squats. I start with this exercise due to the amount of energy it consumes. Full range of motion legs at a 90' and no locking the knees at the top.

    • 4 sets
    • 6 to 8 reps 10 with spotter

  • Double Leg Extension
    • Full range of motion, must have spotter to complete each set.

      Increase weight by 10 lbs each set.

      • 1st set 12 to 14
      • 2nd set 10 to 8
      • 3rd set 8 to 10
      • 4th set 6 to 8
      • 5th set 6 to 8

  • Seated Leg Curls
    • Full range of motion, must have spotter to complete each set.

      Increase weight by 10 lbs each set.

      • 1st set 12 to 14
      • 2nd set 10 to 8
      • 3rd set 8 to 10
      • 4th set 6 to 8
      • 5th set 6 to 8

  • Straight Leg Deadlift
    • During this exercise stand on a 4 inch box allowing a full extension. Keep a very slight bend at the knees allowing your hamstrings to take the load of the weight. This exercise is another great mass builder.

  • Dumbbell Lunges
    • Use a gym floor for measuring the distance of your set and rep range. Start from one side of the court (baseline) and lung to the next baseline. One trip across the gym floor equals 1 set.

    • 3 sets
    • No limit of reps

RELATED VIDEO


The Poe Show:
Episode #3: Calf Training!

Watch as Brandon Poe shows you some non-typical personalized calf training exercises that help him perfect his body symmetry. Also watch him put his training to use outside the gym riding motocross!

Click The Play Button To Start The Video.
Or Download Here:
Windows Media (20.4 MB) - Video iPod (63.8 MB)
[ The Poe Show Main Page ]

dot Arms dot

    This is the only training day I incorporate two muscles. I tend to start with the biggest muscle first; the triceps. I do this to maximize the muscle and energy for the best results. I end the training day with the biceps.

  • Skull Crushers
    • This exercise can put a lot of stress on the elbows and joints. Allow spotter to help keep good form, technique to minimize the risk of energy.

    • 3 sets until failure
    • 6 to 8 reps 10 with spotter

  • Bar Dips
    • Full range of motion; allow arms to drop to a 90' angle putting all stress on the triceps muscle. Keep elbows square with shoulders to take unnecessary stress of the elbow joint.

    • 3 sets until failure
    • No limit of reps.

  • Rope Extensions
    • Using a cable machine with a dual hand rope, full extend the triceps from a 90' point to a full arm extension. This allows the triceps to get a full range of motion for ultimate mass building.

    • 3 sets until failure
    • 6 to 8 reps 10 with spotter

  • Barbell Curls
    • The first set on the bicep muscle is a triple drop set. Three bent bars with a difference of 20 lbs per bar. Starting from heaviest to lightest each bar is exercised until failure. Once you are though each bar you have completed one set of three.

    • 3 sets until failure
    • No limit of reps

  • Single Arm Preacher Curls
    • Using a standing preacher tower exercise one arm at a time, allow full extension without locking the elbow joint and the end of motion.

    • 3 sets until failure
    • 6 to 8 reps 10 with spotter

  • Hammer Curls
    • This exercise is great for the brachialis muscle. Use heavy weight for ultimate mass results.

    • 3 sets until failure
    • 6 to 8 reps 10 with spotter

Brandon Poe
Enlarge Click Image To Enlarge.
Brandon Adds Some Mass To
His Biceps With Preacher Curls.

dot Shoulders & Traps dot

    During my shoulder exercise I superset shoulder shrugs in-between each set. Rep range-Failure

  • Front Dumbbell Raises
    • Using single dumbbells raise weight square with the shoulder and alternate right and left arms for a symmetrical mass build.

    • 3 sets until failure
    • 6 to 8 reps 10 with spotter

  • Military Press
    • 3 sets until failure
    • 6 to 8 reps 10 with spotter

  • Cable Raise
    • 3 sets until failure
    • 6 to 8 reps 10 with spotter

  • Side Lateral Raises
    • 3 sets until failure
    • 6 to 8 reps 10 with spotter

dot Back dot

  • Deadlift
    • Smith machine is great machine to do deadlifts. It allows you to keep good form while stacking on the weight to build mass.

    • 3 set until failure
    • 6 to 8 reps 10 with spotter

  • Lat Pulldowns
    • 3 sets until failure
    • 6 to 8 reps 10 with spotter

  • Close-Grip Pulldowns
    • This exercise is a great inner back mass builder. Flip your grip from to a close grip allowing you to pull the weight towards the middle rather then the outside of the lat.

    • 3 sets until failure
    • 6 to 8 reps 10 with spotter

  • Single Arm Dumbbell Rows
    • 3 sets until failure
    • 6 to 8 reps 10 with spotter

Brandon Poe
Enlarge Click Image To Enlarge.
Brandon Widens His Back With Lat Pulldowns.

dot Supplements dot