To help you further understand how this program should work, I would like to take you through a day in my mass workout schedule.
Friday (Leg Workout) 6:30am: Wake up.
7 am: Eat Meal A and take my supplement Stack A.
At the same time, I prepare supplement Stack B and put it into a mini Tupperware container. I also grab a 16 oz. grape flavored Ultra Fuel out of the refrigerator and put it all in my gym bag.
8 am: Gym Workout (Legs)
I start my session with a short, five minute warm-up on the
stationary bike. During this time I'm concentrating on relaxing my muscles and trying to get psyched for my leg workout.
Squats
Once that is completed, I move over to the squat rack and do a few light stretches for my quads and hamstrings. I also loosen up my knees by doing some slow, deep knee bends and knee circles. Now I am ready to begin my squat routine.
I perform 2 warm-up sets with the bar and one 45 lb. plate on each side (135 lbs.). Each rep I perform is slow and deliberate — I try to keep proper form when I am warming up, to help my muscles remember the exercise mechanics. I squat all the way down on the warm-up just to get my hips and knees loose, but I will only go to parallel on my heavy sets.
After a short rest, I quickly add two more 45 lb. plates (225 lbs.) and squat 8 reps. Rest for 3 minutes, then I add two more 45 lb. plates (315 lbs.).
While my watch is beeping to tell me my 3 minute rest is up, I step up and squat 6 reps — barely. Breathing a little heavier, and feeling really dizzy, I put two more 45 lb. plates on the bar. Three minutes should give me enough time to put on my weight belt and get ready for 405 lbs. Note: I try to use my weight belt as little as possible.
Keeping it on for every exercise is unnecessary, and it prevents the development of crucial lower back and trunk stabilizer muscles. I only use it for really heavy weight, and then I take it off.
A SAMPLE DAY
For my final heavy set I put on two more 45 lb. plates (495 lbs.). I also ask a guy nearby to help spot me on this. When doing squats, I typically know when I can't do anymore reps, so I never get stuck at the bottom. But with such a heavy weight, I don't want to take any chances. I am only able to do 1 full rep. Oh well. Boy, am I dizzy and feelin' kinda' nauseated (this is normal). I get some help taking all the plates off, except for two on each side (225 lbs.).
I then do as many reps as I can do for my burnout set. It turns out to be almost 9. Now, here's the fun part.
After I rack the weight, I quickly move over to the leg extension machine where I put on about 100 lbs. and start doing a superset of as many as I can. I ended up doing 15 really painful reps, and that concludes my squat workout.
Stiff-Legged Deadlifts
After catching my breath, I perform 2 warm-ups with just the 45 lb. bar, taking care to stretch as much as I can at the bottom of the movement to loosen up my hamstrings.
I then put on two 45 lb. plates and perform 8 reps, concentrating on stretching at the bottom of the movement.
The other sets are as follows: 6 reps at 185 lbs.
4 reps at 205 lbs. 1 reps at 225 lbs.
Burnout set: 13 reps at 135 lbs.
I then immediately rush over to the lying hamstring curl machine and do 10 reps at 100 lbs.
Calve Raises
For calves, I choose to do strip sets, because I can really blast my calves in a very short amount of time. After my warm-up, I simply
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A SAMPLE DAY
Reverse Crunches
I do four sets of 15 reps, focusing on contracting my abs with each rep.
9 am: Take Stack B
After my workout, I immediately take a scoop of Phosphagen HP, 1 tablespoon of Glutamine, 1,000 mg of Vitamin C and wash it down with a small bottle of grape Ultra Fuel.
9:45: Eat Meal B
. Once I get home, I eat a huge meal consisting of protein, carbs and fat.
Since I have a few hours before my next meal, I decided to do some grocery shopping. I buy enough food for the next 3 days. After baking the chicken, I store it in Tupperware containers for use later on in the week. I also get to boil some eggs to take with me as emergency food. I sometimes eat these when away from home longer than expected.
1 pm: Meal C and Stack C
4 pm: Meal D
Nap 5-7pm.
7 pm: Meal E
10 pm: Meal F and Stack D
Study my actual diet and workout sheets starting on page 125, because they contain everything I did for the entire 12 weeks.
When you are ready, I have constructed diet and workout schedules based on this training method. The pre-set plans are in section D. All you need to know to get started is your current weight and when you will be working out.
Please understand that this program is best for skinny guys who have very little body fat. It is ideal for those who want to gain as much weight as possible in a very short amount of time.
If you are "skinny fat," (i.e. someone who is thin, but has very little muscle tone and a lot of body fat — usually around the waist and stomach area), this program may be too drastic for you. It could cause you to put on more body fat than you would like.
People who are "skinny fat" should use my current training program. It starts in section E, and is designed to minimize fat storage while gaining muscle mass.