Did you know? My diet stays consistent throughout the week... -Brandon
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.
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.
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!
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.
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.
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.
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.
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.
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.
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.
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.
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.
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!
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.
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.
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.
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.
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.
Click Image To Enlarge.
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