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Get F…in’ Big! Part 1

May 25, 2010

Mass.

Everyone wants it.

It’s the main reason the majority of youngsters get started in weight training in the first place.

They don’t get involved in it for strength or health concerns. Oh, they may be good reasons later on after an individual has been lifting the iron for awhile, but make no mistake, guys start weight training to get really f—in’ big and to get the chicks!

This is the first of a five-part series dedicated to routines that will build so much mass on you that you’ll have to enlarge the doorways of your house.

Okay, I’m exaggerating to the extreme, but you will have to buy new clothes because of your enhanced size. And the best part is, you can do this without taking any dangerous drugs.

How?

By combining the three ways to build mass into one cohesive unit.

What are the three ways to build mass?

1. A solid workout routine involving heavy weights with high sets and low reps
2. A protein-rich, high-calorie diet
3. Hard work

I can give you the first two ways…the last one must come from you. But if  you’re willing to put forth the effort, the next five weeks could be the best five weeks of your training career.

The first four parts of this series will be on four different training routines guaranteed to pack on mass for even the hardest of hardgainers. The final part of the series will focus on the actual mass gaining diet with a sample menu to get you started.

All the workouts in this series will focus on the big mass-building exercises you all know and love – the squat, deadlift, overhead press, bent-over row, and bench press – with a few other assistance exercises thrown in for balance.

The key is to get stronger in the big exercises. Pick one of the four workouts you’ll be seeing in the following weeks, combine that with a solid diet, and you’re on your way to muscle land.

Get F…in’ Big! Part 1

Monday and Thursday
Squat 1 x 10, 5 x 5
Deadlift 1 x 10, 5 x 5
Bench Press 1 x 10, 5 x 5
Overhead Press 1 x 10, 5 x 5
Pulldowns (chin grip) 1 x 10, 2 x F

Notes: The first set is a warmup set of 10 reps. Add 90% of 1-rep max and perform the 5 x 5 protocol after warmup. If you can handle three days a week, go for it, but eliminate the deadlift on that day. The pulldowns are to be done to failure. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water.

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Written by Brian Carson · Filed Under Workouts 

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