Mass Training Tactics Part #2

Mass Training Tactics Part #2

By Hugo Rivera CFT, SPN, BSCE.
www.losefatandgainmuscle.com

In part #1 of mass training tactics, we talked about how to properly cycle your training
in order to assure continuous gains in muscle size and strength. We discussed the
importance of having Active Recovery Phases coupled with Loading and Growth
Phases. This month our focus will be on how to properly implement a Growth Phase.

Like we previously mentioned, during the Growth Phase the body is not stressed by
volume. This time the stimuli for growth is heavy weights.

During this phase the following three things will happen:

1. The testosterone levels go through the roof in response to the longer rest in
between sets and the heavier weights.
2. Hypertrophy (muscle growth) occurs by the body increasing the actual diameter of
the myofiber (the muscle fiber size) through increased protein synthesis.
3. Since your body's recuperation abilities were built up to the maximum by the
previous phase and the volume has gone down dramatically, these extra recuperation
capabilities are used to increase strength and build more muscle mass. The reason
the body does this is in order to be prepared for another stressful period like the one it
just went through. This adaptation mechanism is the one that ensures the survival of the
species.

Modified Compound Supersets

Before we present the routine, we first need to discuss what a modified compound
superset is as this is the main technique that is crucial to the success of this program.

In a modified compound set, you pair exercises usually for opposing muscle groups or
for opposing muscle movements (e.g. Push vs. Pull). First you perform one exercise,
rest the recommended amount of seconds and then perform the second exercise (i.e.:
For instance, first do Biceps, then do Triceps).

Then rest the prescribed amount of time again and go back to the first exercise.

A modified superset for Dumbbell Curls and Triceps Pushdowns in which you perform
4 sets of 10, 8, 6, 6 repetitions for each exercise will look like the following:

  Dumbbell Curls 1 set of 10 reps
  Rest 90 seconds
  Triceps Pushdowns 1 set of 10 reps
  Rest 90 seconds
  Dumbbell Curls 1 set of 8 reps
  Rest 90 seconds
  Triceps Pushdowns 1 set of 8 reps
  Rest 90 seconds
  Dumbbell Curls 1 set of 6 reps
  Rest 90 seconds
  Triceps Pushdowns 1 set of 6 reps
  Rest 90 seconds
  Dumbbell Curls 1 set of 6 reps
  Rest 90 seconds
  Triceps Pushdowns 1 set of 6 reps
  End of modified superset

If you look at it, you will be resting 3 minutes plus the amount of time that it takes you to
perform the other exercise (so you actually are resting a given muscle between 3.5 and
4 minutes). Using this technique of pairing exercises in a modified superset fashion
not only saves time and keeps the body warm, but it also allows for faster recovery of
the nervous system between sets.

This allows you to lift heavier weights than if you just stay idle for 3 minutes waiting to
recover. An additional benefit of this technique is that it saves time plus it follows the
"limit rest to a maximum of 90-seconds in between sets" rule.

Putting It All Together

Here is the recommended Growth Phase routine. For this routine, the following applies:

  * If unable to train 6 days a week, then perform Day 1 on Monday, Day 2 on
Wednesday and Day 3 on Friday.
  * When 4 sets of 10, 8, 6, 6 reps is prescribed, choose a weight where you can
perform 10 repetitions. Then on the second set for that exercise increase the weight
and perform 8. Finally increase the weight once again for the third exercise and
perform 6 repetitions. On the 4th set use the same weight used for the third exercise.

Weeks 1, 2, & 3 - Growth Phase

  Day 1 - Shoulders & Arms (Monday/Thursday)

  Modified Compound Superset:
  Military Press 4 sets x 10, 8, 6, 6 reps (90 second rest)
  Rear Delt Rows (Performed on T-Bar Row Machine, elbows and upper arms away
from torso in order to primarily stimulate the Rear Delts and not the Lats) 4 sets x 10, 8,
6, 6 reps (90 second rest)
  Modified Compound Superset:
  E-Z Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
  Lying E-Z Triceps Extensions 4 sets x 10, 8, 6, 6 reps (90 second rest)

  Modified Compound Superset:
  E-Z Preacher Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
  Triceps Dips 4 sets x 10, 8, 6, 6 reps (90 second rest)

  Superset:
  Wrist Curls 2 sets x 15-30 reps (No rest)
  Reverse Wrist Curls 2 sets x 15-30 reps (No rest)

Day 2 - Legs (Tuesday/Friday)

  Modified Compound Superset:
  Squats 4 sets x 10, 8, 6, 6 reps (90 second rest)
  Lying Leg Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
  Modified Compound Superset:
  Wide Stance Squats 4 sets x 10, 8, 6, 6 reps (90 second rest)
  Standing Leg Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)

  Superset:
  Adductor Machine 2 sets x 12-15 reps (No rest)
  Abductor Machine 2 sets x 12-15 reps (No rest)

  Superset:
  Calf Press 4 sets x 8-10 reps (No rest)
  Seated Calf Raises 4 sets x 15-20 reps (30 second rest)

Day 3 - Chest & Back (Wednesday/Saturday)

  Modified Compound Superset:
  Incline Barbell Bench Press 4 sets x 10, 8, 6, 6 reps (90 second rest)
  Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10, 8, 6, 6 reps (90
second rest)
  Modified Compound Superset:
  Chest Dips 4 sets x 10, 8, 6, 6 reps (90 second rest)
  Close Grip Pull-up (Palms facing you) 4 sets x 10, 8, 6, 6 reps (90 second rest)

  Superset:
  Dumbbell Shrugs 2 sets x 10-12 reps (No Rest)
  External Rotations (for strengthening of the rotator cuff) 2 sets x 15-20 reps (No Rest)

  Superset:
  Hanging Leg Raises 4 sets x 25 reps (No Rest)
  Crunches (performed on Decline Bench) 4 sets x 25 reps (30 second rest)

Week 4 - Active Rest

Monday/Thursday

  Modified Compound Superset:
  (Rest 1 minute after the 1st set of exercise 1 and then do the first set of exercise 2.
Then rest a minute and go back to exercise 1. Continue this pattern until both
exercises are done for the prescribed amount of sets).
  Incline Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
  One Arm Dumbbell Rows 2 sets x 10 reps (1 minute rest)
  Modified Compound Superset:
  Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
  Pulldown to Front 2 sets x 10 reps (1 minute rest)

  Modified Compound Superset:
  Bent Over Lateral Raises 2 sets x 10 reps (1 minute rest)
  Dumbbell Shoulder Press 2 sets x 10 reps (1 minute rest)

  Modified Compound Superset:
  Incline Dumbbell Curls 3 sets x 10 reps (1 minute rest)
  Overhead Dumbbell Triceps Extensions 3 sets x 10 reps (1 minute rest)

  Modified Compound Superset:
  Dumbbell Lunges 3 sets x 10 reps (1 minute rest)
  Leg Curls 3 sets x 10 reps (1 minute rest)

  Squats 2 sets x 10 reps (2 minute rest)

  Calf Raise 3 sets x 10 reps (2 minute rest)

Training Routine Notes

Notice on the routine above that some exercises for body parts like forearms, traps,
rotator cuff, and inner/outer thighs are still performed for high repetitions in superset
fashion (one after the other with no rest in between). The reason for this is because
these are auxiliary muscle groups that get enough indirect stimulation from the rest of
the basic exercises.

Therefore they do not need to adhere to the same cycling principles that the other
muscle groups require. In addition, notice that while we do vary the volume of exercise
for Abs and Calves, we still adhere to using supersets and pretty high repetitions. This
is because these type of muscles are endurance type muscles and therefore respond
better to heavy weights performed for a relatively high number of repetitions.

This is true of the abdominals as well. As soon as you start being able to do more
repetitions for the abdominal muscles than what is recommended in the routine, feel
free to start adding resistance to the movement. This will bring a quality to the muscle
that is not seen on bodybuilders that do not train their abs with weights. Just be
cautious with how much weight you initially add as adding too much weight too soon
could trigger either a lower back injury or a hernia.

Nutrition

Just as we mentioned on the previous article, nutrition is a critical component to a
successful mass building campaign. Since our training volume has gone down, we
won't be burning as many calories as we were burning before. For this reason, most
endomorphs would benefit from lowering their carbohydrate calories just a bit in order
to avoid gaining fat weight.

So for endomorphs (people with a slow metabolism) I would recommend a total of 1
gram of protein (tuna, salmon, turkey, lean red meats, chicken, whey protein, or egg
protein) per pound of bodyweight divided equally over 5-7 meals spaced out 2-3 hours
apart with 0.8 grams of complex carbs per pound of bodyweight.

Also reduce the amount of Flaxseed Oil from two Tablespoons to just 1 early in the
morning (if using Fish Oils, then reduce the recommended amount from last month to
two capsules taken three times a day with Meals #1, #3, and #5).

If you have a high metabolism, still adhere to 2 grams of carbs and 1 gram of protein
per pound of bodyweight with the 2 Tablespoons of Flaxseed Oil (or ten capsules of
Fish Oils). Again, remember that complex carbs such as potatoes, brown rice,
oatmeal, veggies are to be consumed throughout the day and a combination of
complex and simple carbs (fruits) are consumed for your post workout meal. Protein is
consumed in all meals.

Cardio

Still continue to do cardio for twenty to thirty minutes right after the workout (or first thing
in the morning on an empty stomach if you wish to train twice a day) for four times a
week.

Remember that when used properly, cardiovascular exercise actually aids in the
recovery process as well as helping produce fat burning enzymes; something that
helps us keep the fat off while we gain muscle mass.

Click here for Part One

Hugo Rivera

About Hugo Rivera

Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified
personal trainer, industry consultant and fitness expert who not only knows training and
nutrition theory, but also applies it on a daily basis as evidenced by the fact that he's
always in shape and by his awards and high placings at numerous national level
bodybuilding competitions. He is also an internationally known best selling fitness
author with a very successful franchise of books called "The Body Sculpting Bibles"
which collectively have sold over a million copies. Hugo is also author of the very
popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle
mass and get lean without drugs, or fancy expensive supplements, using the secrets
he devised after many years of weight problems as a child.For more information on
Hugo’s Muscle Building / Fat Loss Program please click on the link below:
www.losefatandgainmuscle.com