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The Ultimate Mass Building Workout!

If, however, you are like most bodybuilders, and are looking for the workout that will put on the most amount of muscle in the shortest period of time, then stay tuned: this may be just the recipe you have been looking for.

By: Clayton South

OK, lets get one thing straight: There are mass building workouts, and then there are mass building workouts.

If you're the kind of person who would rather grow a couch out of your rear while eating Doritos, chugging Mountain Dew, and watching reruns of I Love Lucy, Gilligins Island, Different Strokes, or Sally Jessie Raphael, then this workout is not for you. Maybe you should take up crochet.

-> Read This First:

If, however, you are like most bodybuilders, and are looking for the workout that will put on the most amount of muscle in the shortest period of time, then stay tuned: this may be just the recipe you have been looking for. This is not a workout for the weak minded, weak bodied or the athletes belonging to the "weekend warrior" club. This workout is intense and should only be attempted by advanced athletes that have bodybuilding knowledge and experience. Beginners would be wise to look elsewhere as in the presence of ignorance this program will injure. Disclaimer done.

Putting on muscle is not as easy at is seems; it takes work. A LOT of work. PAINFULL work. You have to eat, and I mean EAT. You will not get as big as a bear by eating like a bird. If you are trying to convince people that you are as tough and muscular as Richard Simmons, then continue to eat sissy leaning up foods like salads, canned tuna, and maybe even tofu. But if you wanna get to be a big mother…and I mean HUGE, then you have to eat like a man…no…a BARBARIAN, a VIKING, a WARLORD.

What's the recipe? Tons of red meat, Dark Beer, whole milk, cream, chicken, butter, old-fashioned peanut butter, chips, candy bars, donuts, complex carbohydrate sources etc, ad infinitum. Calorie and protein dense foods work wonders for adding mass, and when combined with the Ultimate Mass Building Workout you may grow like you have never imagined possible.

I know, I know. I see you in the back raising your hand, doing the tango / pee-pee dance in your seat anxiously screaming about the f-word. "I'm going to be a whale" you bemoan, "people will chase me trying to throw me back into the ocean if I eat like that." Hold on skinny, not so fast..., your ribs are showing and the girls are laughing at you. Sit down because there is a thing or two you don't realize. Allow me to explain.

-> Fats Produce Testosterone:

The reason for this is simple: You need fats to produce testosterone, and you need testosterone for the building of muscles (increase in protein synthesis). Translation? No fat, no muscle. That's a fact, Jack.

SO, what is my advice? If you want to get huge and add muscle - so much that people think you're hardcore juicing - GET FAT! It's all going to come off in the on-season anyhow, so who cares? The time for being lean is then, and this is now - winter. This is the time when people wear baggy clothing and plenty of sweaters. Besides, its not like anyone is going to remark about how fat you are - they will be too scared to comment because of your size. Yes - OH YES - you will instill fear in the hearts of men everywhere!

While it may be true that life may stop growing in the outside world and the other animals may be hibernating during winter, you're the exception to every rule of nature - now is your best time to grow.

I know that there are plenty of crappy workouts advocated by "this pro-and that pro." Do they work? Maybe. For some they do, for some they don't. But one thing is for certain: In order for this program to work for you, you have to work for it. In other words, you have to do your part. You must be dedicated, disciplined, and you have to devour all food within your path. You absolutely MUST work hard, eat hard, and get plenty of rest.

So here it is: The Ultimate Mass Building Workout. Use it to the letter, follow the above advice, and get ready to buy some new shirts.

-> Training Schedule:

Monday: Shoulders, Triceps
Tuesday: Back, Traps
Wednesday: OFF
Thursday: Legs
Friday: Chest, Biceps
Saturday: OFF
Sunday: OFF

Monday - Day 1

Shoulders Sets & Reps
Clean and Press 1x12*, 1x8*, 1x6
Seated Shoulder Press (d.bell) 1x10*, 1x6, 1x4
Cable Lateral Raises 1x10*, 1x8, 1x8

Triceps Sets & Reps
Triceps Pressdowns (v-bar) 1x25*, 1x12*, 1x10
Skull Crushers 1x10*, 1x6, 1x4
Tricep Extensions 1x12, 1x10, 1x10

Click Here For A Printable Log Of Day One

* Denotes warm-up set

Tuesday - Day 2

Back Sets & Reps
Deadlifts 1x10*, 1x8*, 1x6
T-Bar Rows 1x12*, 1x10*, 1x8
Bent Rows 1x12*, 1x10*, 1x8

Traps Sets & Reps
D. Bell Shrugs 1x12-15*, 1x 10*, 1x6
Behind Back B. Bell Shrugs 1x12*, 1x8, 1x8

Click Here For A Printable Log Of Day Two

* Denotes warm-up set

Thursday - Day 4

NOTE: 5 minutes of light cardio before hand to warm up knees.

Legs Sets & Reps
Leg Extensions 1x25*, 1x15*, 1x12*
Stiff Legged Deadlifts 1x15*, 1x12*, 1x10
Squats 1x12*, 1x10*, 1x6, 1x4
Leg Presses 1x12*, 1x10*, 1x8, 1x8
Leg Extensions 1x8, 1x8, 1x8
Hamstring Machine Curls 1x12*, 1x10, 1x10
Calf Raises 1x15*, 1x10, 1x10, 1x10

* Denotes warm-up set

Click Here For A Printable Log Of Day Four

Friday - Day 5

Chest Sets & Reps
Incline Bench Press 1x15*, 1x10, 1x8
Flat Bench Press 1x12*, 1x8, 1x6
D. Bell Flyes 1x12*, 1x8, 1x6

Biceps Sets & Reps
Seated D. Bell Curls 1x15*, 1x12, 1x10, 1x8
Standing B. Bell Curls 1x12, 1x8, 1x6

Click Here For A Printable Log Of Day Five

*Denotes warm-up set

As the reps decrease over the sets listed, the poundage's should increase. For example, if doing 25 lbs for 15 reps of seated dumbbell curls for warm-up, for the next set of 12 reps the weight may increase to 30l bs. As always, be sure to use proper form and full range of motion for all sets and exercises listed.

NO CARDIO IS TO BE DONE AT ALL DURING THE TIME YOU ARE ON THIS PROGRAM, except the cardio listed for the leg workout. No cardio does not mean "just a little" or "some" - it means NONE AT ALL, except where specifically indicated. Workouts should last no longer than 45 minutes.

There you have it! Use this program correctly, and you may put on more muscle than you ever thought possible! Inquiries, questions, suggestions or comments may be directed to: hermansnerd@hotmail.com!

Disclaimer

The information provided in this article is for educational and informational purposes only and does not serve as a replacement to care provided by your own personal health care team or physician. The author does not render or provide medical advice, and no individual should make any medical decisions or change their health behavior based on information provided here. Readers are encouraged to confirm the information contained herein with other sources. Readers and consumers should review the information in this publication carefully with their professional health care provider.

The information in this or other articles authored by the writer is not intended to replace medical advice offered by physicians. Reliance on any information provided by the author is solely at your own risk. The author does not recommend or endorse any specific tests, products, medication, procedures, opinions, or other information that may be presented in the article. The author does not control information, advertisements, content, and articles provided by discussed third-party information suppliers. Further, the author does not warrant or guarantee that the information contained in written articles, from him or any source, is accurate or error-free.

The author accepts no responsibility for materials contained in the article that you may find offensive. You are solely responsible for viewing and/or using the material contained in the authored articles in compliance with the laws of your country of residence, and your personal conscience. The author will not be liable for any direct, indirect, consequential, special, exemplary, or other damages arising from the use of information contained in this or other publications.
Copyright © Clayton South, 2001 All rights reserved

Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted in any form, or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of the copyright holder and author of this publication.

Thanks,

The Ultimate Mass Building Workout!
csouthca@gmail.com

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edwinf2011

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edwinf2011

Vere good articul

Sep 24, 2013 11:42am | report
 
chrisdove93

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chrisdove93

Can I incorporate wide grip pull ups on back days, or are those workouts enough to gain enough mass?

Thanks.

Jul 1, 2014 6:05am | report
 
noneeazy

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noneeazy

personal opinion you can never go wrong with pull ups or dips and once you hit a certain rep amount add weight

Jul 6, 2014 1:52pm | report
noneeazy

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noneeazy

personal opinion you can never go wrong with pull ups or dips and once you hit a certain rep amount add weight

Jul 6, 2014 1:52pm | report
Showing 1 - 4 of 4 Comments

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