Keys to Monster Mass gains- part 2, tips 6-10.

As you will remember, last month we highlighted 5 key sports supplemental choices to maximise mass and strength gains throughout the cold winter months, well now it’s time for the serious training tips.

Whether you do them front or back, get under the barbell, maintain good form and squat!

Squatting religiously every week with a mixture of low, power reps (2-6) and higher body building reps (6-20) will provide all the work your quads will ever need. Many look for alternative routes to bigger lower bodies and most of them fail. Those whose quest ends at the squat rack usually succeed.

Try this from Months Jan-March

Workouts 1-4: Back Squats 5 sets 5 reps- long rest between sets (3-4 mins)

Workouts 5-7: Back Squats 4 sets 10-12 reps- shorter rest between sets (2 mins)

Workouts 8-11: Back Squats 2 sets 20 reps- 2 all-out sets to failure- Rest up to 10 mins between sets.

3 months of serious squatting!

7-Never Ignore Hamstring work:

The amount of guys we see training quads with 15 sets and then throwing 4 sets of hamstring work in as an afterthought is ridiculous. Ask these guys;

“Would you train your triceps but never train your biceps?”

The answer will always be “no”

The hamstring is to the lower body, what the bicep is to the upper body, without impressive and strong hamstrings you won’t be able to squat or dead lift to your max capacity.

8-Pull as hard as you push!

Everyone loves a bench press, but how many of you love a bent over row, or a weighted chin?

The back often gets left behind when seeking mass and impact gains. Don’t be one of those who do this!

Perform as many back sets as you do for your entire pushing regime in a week. For example if you do 10 sets for chest and 10 for delts, you’re gonna have to hit the back with 20 sets, it’s that big and that important a muscle group.

1-     Chins: 4 sets max

2-     Dead lifts: 4 sets 5 reps

3-     1-arm dumbbell rows: 4 sets 8 reps

4-     Cable wide grip rows- palms facing: 4 sets 10 reps

5-    Close grip pull downs: 4 sets 15 reps.

9-Work at body weight exercises!!

Movements like chins and dips are the lifeblood of any serious mass-gaining routine. 10 chins with body weight are far more impressive and more beneficial than 10 reps with any weight on the pull down. Similarly strapping weight around your waist and hammering out reps on the dipping station will add far more slabs of muscle to your chest than endless sets of flyes.

10-Use your time constructively, stay ANABOLIC!!!

Just because you’re in winter mode and training to get big, doesn’t mean you do a set then rest 10 minutes whilst chatting to your buddy.

Always be all about business in the gym. If you have scheduled 3 minute rest periods, then stick to the plan, but don’t rest for the sake of being lazy. Be in and out of the gym in no longer than 60 minutes, otherwise natural testosterone production will be on the decline.

To counteract any decline in natural testosterone use a product containing ingredients such as 5-Methyl-7-Methoxy-Iso-Flavone and a Zinc/Magnesium blend about 30-60 minutes before training. Products like Formula-X™ and the new “premium all-in-one” Synergy-ISO-7™ by PhD Nutrition are designed to assist with natural anabolic hormone production, whilst ensuring protein is high and muscles are kept full and pumped.

So that’s tips 6-10 on how to maximise mass-gains throughout the winter months. Make sure to catch next months final 5 tips on monster eating plans for serious mass gains.

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