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My best workout to gain some real muscle mass
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(27 votes)
Published: Sep 22, 2003 12:00 a.m.
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Ok I know I have added bodybuilding eggs before but this one is different, this is my workout!! I know different things work for different people but I just thought I would post this. Before doing it remember I have been pumping iron for 18 years and if you have been training for less than 2-3 years then I would think twice before doing this. Well here it is:

Monday

Squat 6 sets of 12 reps with 440 lbs
Leg extensions 5 sets of 20 reps (10 second rest between reps)

(Nothing beats the squat for leg size/power, also it works the whole body because throughout the squat every muscle is working, think about it. For more on the squat see my other egg "20 rep squat routine")

Barbell row 5 sets of 3-5 reps with 310 pounds
pull ups 5 sets of max (remember if you can do 10-15 easy, try to go slower and do 10-12 max)

Tuesday

Bench press (pyramid sets)

1 set of 15 with 250 pounds (warm up)
1 set of 10 with 275 pounds
1 set of 8 with 290 pounds
1 set of 6 with 305 pounds
1 set of 20 with 230 pounds (to finish off with a pump)

(I highly suggest bench pressing with pyramid style training because it really works the chest muscles like nothing else. Also I never go under 6 reps for my heaviest set)

Lateral raise 6 sets of 50 reps

(This is done first in order to tire out the delts before hammering them with presses)

Overhead/seated presses (front) 6 sets of 10 reps with 285 pounds

(Ideal to be done after lateral raises. I just do a traditional 6 sets of 10 strait reps for this. Also never press behind the neck as it could lead to injury and joint problems, besides front presses are better for mass, I think so anyway)

Wednesday

Rest

Thursday

Barbell curl 5 sets of 6 reps with 250 pounds

(Done first to build mass)

Alternated dumbell curl 5 sets of 30 reps, good exercise for working arms)

Concerntration curl 10 sets of 30-40 reps

(Nothing beats this for a finisher, it will get blood into your arms like a hydropump)

Friday

Repeat cycle

I have been doing this routine for the past 6-7 months or so, remember to keep gaining you must change workouts now and then, but this is the one that got me the best results as I done this one many a time before. Also to let you know who is giving this advice I will give stats (I will try to post a pic of myself sometime too, also measurements change now and then!).

Height 6-4 3/4
Weight 332 (pounds)
Chest 58
Arms 21
Delt width 24
Waist 35 (regretfully!!)
Legs 33
Bodyfat 22%

As you can figure Im not ripped (22% fat) but I concerntrate more on size rather than shape, and aim to give you size gaining tips, so if you are up for it that routine works wonders but give it a good 2-4 months before seeing any real results. Also diet is essential so sometime soon I will be posting eggs giving advice on diets and supplements, so until then happy training. 		 
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BigChad
Jan 11, 2007 12:26 am -
come see me when you really squat 440 lbs 12 times with 6 sets... its all bullshit. people leave your workout for a personal trainer, they know what’s best for YOU


ripclaw
Aug 03, 2007 8:30 pm -
ur an idiot....
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