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| IronMass Forums 8 Week Super Mass Training Program!!! Article Submission Discuss 8 Week Super Mass Training Program!!! in the Articles and Site Updates forums; 8 Week Super Mass Training Program So, you’ve been lifting for a few months with the same routine and the newbie gains are starting to stall, and you’re ... |
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04-11-2005, 12:16 AM
| #1 |
| Amateur  Join Date: Mar 2005
Posts: 40
Recipes: 0 Rep Power: 0  |  8 Week Super Mass Training Program!!! 8 Week Super Mass Training Program So, you’ve been lifting for a few months with the same routine and the newbie gains are starting to stall, and you’re not sure of what to do from here. In this article I will explain why that’s happening to you, and what you can do to get back on track. For example; you’ve been doing 3 sets 4-6 reps as heavy as you can, a typical mass workout. Things were great, but then your body started to make that rep and set range a habit. Habituation results in plateaus. When the habit kicks in, there is a gradual reduction of response coming from the body. The body stops responding. Of course the next step would be to do micro-loading and increase the weight on all of your lifts every week so you can progressively overload. But then we have to come back to the principle of accommodation. Your body accommodates to the overload and soon you'll hit dead on into a plateau. The 4-6 rep range will not be effective anymore. And that's why we must jump back to a different rep range for your body to get out of the rut and grow again. This explains why growth isn't exactly a linear process all the time. It's got it's ups and downs for most of us. Well I’ve taken the principle of accommodation, and the known facts that your body makes a habit of your routine, and made this 8 week training program that features: * Different sets, and rep ranges every week. * Every week the exercises are not completely the same, and the order is always different * A mix of Muscle Overload Training and Volume Training. All these minute details this program offers will ensure your body doesn’t create habituation. Promote growth you experienced when you first started body building, and of course if your like most of us, you’re in a plateau, this will break it and get you going strong again. Now I bet you’re asking yourself, is this program for me? And my answer is YES! Weather you’re cutting and trying to gain and/or maintain lean muscle mass or you’re bulking and want size up. This will do the trick. After this 8 week program, you’re going to be saying goodbye to those nasty P-L-A-T-E-A-U-S., And hello to more S-O-L-I-D gains. John Jazrawi, Questions or Comments? Email me at johnjohn05_08@yahoo.com -------------------------------------------------------------------------- The instructions are simple: On the 3 set 6-8 rep range weeks, you want to go heavy using the overloading principle. Make sure you have enough weight so you can do the minimum, but so much that you struggle to get the maximum. On the 4 set 8-10 rep range weeks, you still want to go moderately heavy, but not so much to tier you’re self out, remember this week is all about VOLUME. Last edited by Johnny2Swole : 04-12-2005 at 12:20 AM. |
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04-11-2005, 12:17 AM
| #2 |
| Amateur Join Date: Mar 2005
Posts: 40
Recipes: 0 Rep Power: 0 | Week One Monday Chest/Triceps Chest: Incline Bench Press- 3 Sets 6-8 Reps Flat Bench Press- 3 Sets 6-8 Reps Decline Bench Press- 3 Sets 6-8 Reps High Cable Crossovers- 3 Sets 6-8 Reps Triceps: Incline Scull Crushers - 3 Sets 6-8 Reps Rope Press downs- 3 Sets 6-8 Reps Weighted Dips- 3 Sets 6-8 Reps Tuesday Back/Biceps Back: Barbell Rows- 3 Sets 6-8 Reps Wide-Grip Lat Pull downs- 3 Sets 6-8 Reps Machine Rows- 3 Sets 6-8 Reps Hyper-extensions- 3 Sets 6-8 Reps Biceps: Incline Dumbbell Curls- 3 Sets 6-8 Reps Seated Dumbbell Hammer Curls- 3 Sets 6-8 Reps Seated Concentration Curls- 3 Sets 6-8 Reps Wednesday OFF! Thursday Legs/Abs Legs: Squats- 3 Sets 6-8 Reps Stiff Legged Dead lifts- 3 Sets 6-8 Reps Calf Raises on Smith Machine- 3 Sets 6-8 Reps Abs: Weighted Leg Raises- 3 Sets 6-8 Reps Weighted Crunches- 3 Sets 6-8 Reps Friday-Shoulders/Traps Shoulders: Arnold Presses- 3 Sets 6-8 Reps Seated Side Laterals- 3 Sets 6-8 Reps Seated Rear Laterals- 3 Sets 6-8 Reps Traps: Dumbbell Shrugs- 3 Sets 6-8 Reps Week Two Monday Chest/Triceps Chest: Decline Dumbbell Presses- 4 Sets, 8-10 Reps Flat Dumbbell Presses- 4 Sets, 8-10 Reps Incline Dumbbell Presses- 4 Sets, 8-10 Reps Incline Dumbbell Flyes- 4 Sets, 8-10 Reps Triceps: Weighted Dips- 4 Sets, 8-10 Reps Straight-bar Press Downs- 4 Sets, 8-10 Reps Skull Crushers- 4 Sets, 8-10 Reps Tuesday Back/Biceps Back: T-Bar Rows- 4 Sets, 8-10 Reps Wide-Grip Lat Pull downs - 4 Sets, 8-10 Reps Weighted Wide Grip Pull-Ups- 4 Sets, 8-10 Reps Biceps: Standing Dumbbell Curls- 4 Sets, 8-10 Reps Barbell Curls- 4 Sets, 8-10 Reps Standing Dumbbell Hammer Curls- 4 Sets, 8-10 Reps Wednesday OFF! Thursday Legs/Abs Legs: Squats- 4 Sets, 8-10 Reps Leg press (40 Degree) - 4 Sets, 8-10 Reps Lying leg curl- 4 Sets, 8-10 Reps Seated Calf Raises- 4 Sets, 8-10 Reps Abs: Decline Sit-ups (Weighted) - 4 Sets, 8-10 Reps Ab Machine- 4 Sets, 8-10 Reps Friday-Shoulders/Traps Shoulders: Seated Military Presses- 4 Sets, 8-10 Reps Standing Front Alternating Dumbbell Laterals- 4 Sets, 8-10 Reps Standing Dumbbell Side Lateral Raises- 4 Sets, 8-10 Reps Traps: Barbell Shrugs- 4 Sets, 8-10 Reps Week Three! Monday Chest/Triceps Chest: Flat Bench Press- 3 Sets 6-8 Reps Incline Chest Press Machine- 3 Sets 6-8 Reps Decline Dumbbell Flies-3 Sets 6-8 Reps Low Cable Crossovers- 3 Sets 6-8 Reps Triceps: Two-arm overhead dumbbell extensions- 3 Sets 6-8 Reps Rope Press Downs- 3 Sets 6-8 Reps Skull Crushers- 3 Sets 6-8 Reps Tuesday Back/Biceps Back: Machine Rows- 3 Sets 6-8 Reps Weighted Wide-grip Pull-ups- 3 Sets 6-8 Reps Behind the neck Lat Pull downs- 3 Sets 6-8 Reps Biceps: Standing EZ Bar Curls- 3 Sets 6-8 Reps Seated Preacher Curls - 3 Sets 6-8 Reps Standing Cable Curls- 3 Sets 6-8 Reps Wednesday OFF! Thursday Legs/Abs Legs: Leg Extensions- 3 Sets 6-8 Reps Dumbbell Lunges- 3 Sets 6-8 Reps Stiff Legged Dead lifts- 3 Sets 6-8 Reps Calf Presses on Leg Press- 3 Sets 6-8 Reps Abs: Weighted Leg Raises- 3 Sets 6-8 Reps Weighted Crunches- 3 Sets 6-8 Reps Friday-Shoulders/Traps Shoulders: Upright Barbell Rows (close-grip)- 3 Sets 6-8 Reps Seated Dumbbell Presses- 3 Sets 6-8 Reps Arnold Presses- 3 Sets 6-8 Reps Traps: Dumbbell Shrugs- 3 Sets 6-8 Reps Week Four! Monday Chest/Triceps Chest: Flat Bench Dumbbell Presses- 4 Sets, 8-10 Reps Incline Bench Press- 4 Sets, 8-10 Reps Decline Bench Press- 4 Sets, 8-10 Reps Pec Deck Machine- 4 Sets, 8-10 Reps Triceps: Close-grip Bench Press- 4 Sets, 8-10 Reps Dumbbell Triceps Kickbacks- 4 Sets, 8-10 Reps Rope Press downs- 4 Sets, 8-10 Reps Tuesday Back/Biceps Back: Hyper-extensions- 4 Sets, 8-10 Reps T-Bar Rows- 4 Sets, 8-10 Reps Wide-Grip Lat Pull downs- 4 Sets, 8-10 Reps Biceps: Seated Alternating Dumbbell Curls- 4 Sets, 8-10 Reps Incline Dumbbell Curls- 4 Sets, 8-10 Reps Barbell Curls- 4 Sets, 8-10 Reps Wednesday OFF! Thursday Legs/Abs Legs: Front Squats- 4 Sets, 8-10 Reps Leg Presses 40 (degree) – 4 Sets, 8-10 Reps Lying leg curls- 4 Sets, 8-10 Reps Seated Calf Raises- 4 Sets, 8-10 Reps Abs: Decline Sit-ups with a Plate- 4 Sets, 8-10 Reps Ab Machine- 4 Sets, 8-10 Reps Friday-Shoulders/Traps Shoulders: Upright Dumbbell Rows- 4 Sets, 8-10 Reps Standing Dumbbell Side Lateral Raises- 4 Sets, 8-10 Reps Seated Dumbbell Presses- 4 Sets, 8-10 Reps Traps: Barbell Shrugs- 4 Sets, 8-10 Reps Week Five! Monday Chest/Triceps Chest: Incline Bench Press- 3 Sets 6-8 Reps Flat Bench Press- 3 Sets 6-8 Reps Decline Bench Press- 3 Sets 6-8 Reps High Cable Crossovers- 3 Sets 6-8 Reps Triceps: Incline Scull Crushers - 3 Sets 6-8 Reps Rope Press downs- 3 Sets 6-8 Reps Weighted Dips- 3 Sets 6-8 Reps Tuesday Back/Biceps [/b]B[/b]ack: Barbell Rows- 3 Sets 6-8 Reps Wide-Grip Lat Pull downs- 3 Sets 6-8 Reps Machine Rows- 3 Sets 6-8 Reps Hyper-extensions- 3 Sets 6-8 Reps Biceps: Incline Dumbbell Curls- 3 Sets 6-8 Reps Seated Dumbbell Hammer Curls- 3 Sets 6-8 Reps Seated Concentration Curls- 3 Sets 6-8 Reps Wednesday OFF! Thursday Legs/Abs Legs: Squats- 3 Sets 6-8 Reps Stiff Legged Dead lifts- 3 Sets 6-8 Reps Calf Raises on Smith Machine- 3 Sets 6-8 Reps Abs: Weighted Leg Raises- 3 Sets 6-8 Reps Weighted Crunches- 3 Sets 6-8 Reps Friday-Shoulders/Traps Shoulders: Arnold Presses- 3 Sets 6-8 Reps Seated Side Laterals- 3 Sets 6-8 Reps Seated Rear Laterals- 3 Sets 6-8 Reps Traps: Dumbbell Shrugs- 3 Sets 6-8 Reps Week Six! Monday Chest/Triceps [b]Chest: Decline Dumbbell Presses- 4 Sets, 8-10 Reps Flat Dumbbell Presses- 4 Sets, 8-10 Reps Incline Dumbbell Presses- 4 Sets, 8-10 Reps Incline Dumbbell Flyes- 4 Sets, 8-10 Reps Triceps: Weighted Dips- 4 Sets, 8-10 Reps Straight-bar Press Downs- 4 Sets, 8-10 Reps Skull Crushers- 4 Sets, 8-10 Reps Tuesday Back/Biceps Back: T-Bar Rows- 4 Sets, 8-10 Reps Wide-Grip Lat Pull downs - 4 Sets, 8-10 Reps Weighted Wide Grip Pull-Ups- 4 Sets, 8-10 Reps Biceps: Standing Dumbbell Curls- 4 Sets, 8-10 Reps Barbell Curls- 4 Sets, 8-10 Reps Standing Dumbbell Hammer Curls- 4 Sets, 8-10 Reps Wednesday OFF! Thursday Legs/Abs Legs: Squats- 4 Sets, 8-10 Reps Leg press (40 Degree) - 4 Sets, 8-10 Reps Lying leg curls- 4 Sets, 8-10 Reps Seated Calf Raises- 4 Sets, 8-10 Reps Abs: Decline Sit-ups (Weighted) - 4 Sets, 8-10 Reps Ab Machine- 4 Sets, 8-10 Reps Friday-Shoulders/Traps Shoulders: Seated Military Presses- 4 Sets, 8-10 Reps Standing Front Alternating Dumbbell Laterals- 4 Sets, 8-10 Reps Standing Dumbbell Side Lateral Raises- 4 Sets, 8-10 Reps Traps: Barbell Shrugs- 4 Sets, 8-10 Reps Week Seven! Monday Chest/Triceps Chest: Flat Bench Press- 3 Sets 6-8 Reps Incline Chest Press Machine- 3 Sets 6-8 Reps Decline Dumbbell Flies-3 Sets 6-8 Reps Low Cable Crossovers- 3 Sets 6-8 Reps Triceps: Two-arm overhead dumbbell extensions- 3 Sets 6-8 Reps Rope Press Downs- 3 Sets 6-8 Reps Skull Crushers- 3 Sets 6-8 Reps Tuesday Back/Biceps Back: Machine Rows- 3 Sets 6-8 Reps Weighted Wide-grip Pull-ups- 3 Sets 6-8 Reps Behind the neck Lat Pull downs- 3 Sets 6-8 Reps Biceps: Standing EZ Bar Curls- 3 Sets 6-8 Reps Seated Preacher Curls - 3 Sets 6-8 Reps Standing Cable Curls- 3 Sets 6-8 Reps Wednesday OFF! Thursday Legs/Abs Legs: Leg Extensions- 3 Sets 6-8 Reps Dumbbell Lunges- 3 Sets 6-8 Reps Stiff Legged Dead lifts- 3 Sets 6-8 Reps Calf Presses on Leg Press- 3 Sets 6-8 Reps Abs: Weighted Leg Raises- 3 Sets 6-8 Reps Weighted Crunches- 3 Sets 6-8 Reps Friday-Shoulders/Traps Shoulders: Upright Barbell Rows (close-grip)- 3 Sets 6-8 Reps Seated Dumbbell Presses- 3 Sets 6-8 Reps Arnold Presses- 3 Sets 6-8 Reps Traps: Dumbbell Shrugs- 3 Sets 6-8 Reps Week Eight! Monday Chest/Triceps Chest: Flat Bench Dumbbell Presses- 4 Sets, 8-10 Reps Incline Bench Press- 4 Sets, 8-10 Reps Decline Bench Press- 4 Sets, 8-10 Reps Pec Deck Machine- 4 Sets, 8-10 Reps Triceps: Close-grip Bench Press- 4 Sets, 8-10 Reps Dumbbell Triceps Kickbacks- 4 Sets, 8-10 Reps Rope Press downs- 4 Sets, 8-10 Reps Tuesday Back/Biceps Back: Hyper-extensions- 4 Sets, 8-10 Reps T-Bar Rows- 4 Sets, 8-10 Reps Wide-Grip Lat Pull downs- 4 Sets, 8-10 Reps Biceps: Seated Alternating Dumbbell Curls- 4 Sets, 8-10 Reps Incline Dumbbell Curls- 4 Sets, 8-10 Reps Barbell Curls- 4 Sets, 8-10 Reps Wednesday OFF! Thursday Legs/Abs Legs: Front Squats- 4 Sets, 8-10 Reps Leg Presses 40 (degree) – 4 Sets, 8-10 Reps Lying leg curls- 4 Sets, 8-10 Reps Seated Calf Raises- 4 Sets, 8-10 Reps Abs: Decline Sit-ups with a Plate- 4 Sets, 8-10 Reps Ab Machine- 4 Sets, 8-10 Reps Friday-Shoulders/Traps Shoulders: Upright Dumbbell Rows- 4 Sets, 8-10 Reps Standing Dumbbell Side Lateral Raises- 4 Sets, 8-10 Reps Seated Dumbbell Presses- 4 Sets, 8-10 Reps Traps: Barbell Shrugs- 4 Sets, 8-10 Reps |
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04-11-2005, 12:31 AM
| #3 |
| Amateur Join Date: Mar 2005 Location: ewa beach, HI
Posts: 72
Recipes: 0 Rep Power: 4  |  thats sure a lot of sets
__________________ to help the puny little kid from hawaii with protein and save some money for yourself use CRS706 as a discount code on trueprotein "..a time to break down, and a time to build up.." Ecclesiastes 3:3 |
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04-11-2005, 12:43 AM
| #4 |
| Gold Member  Join Date: Mar 2005 Location: Las Vegas
Posts: 1,687
Recipes: 0 Rep Power: 33  | i guess thats for the people who are gifted enough to work well off high volume routines....
__________________ ******************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************** |
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04-11-2005, 12:54 AM
| #5 |
| Amateur Join Date: Mar 2005 Location: ewa beach, HI
Posts: 72
Recipes: 0 Rep Power: 4 | yea that would be a good program to first start out with since faster recovery but nowdays no way, i would be worn out in the first week
__________________ to help the puny little kid from hawaii with protein and save some money for yourself use CRS706 as a discount code on trueprotein "..a time to break down, and a time to build up.." Ecclesiastes 3:3 |
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04-11-2005, 01:03 AM
| #6 |
| New Member Join Date: Apr 2005
Posts: 4
Recipes: 0 Rep Power: 0 | I've done up to 100 sets for upper body and 70 for lower body a week and have had success with it. |
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04-11-2005, 01:10 AM
| #7 |
| Gold Member Join Date: Mar 2005 Location: Las Vegas
Posts: 1,687
Recipes: 0 Rep Power: 33 | well, i guess if you do 20 sets for upper body per day and workout 5 days per week, thats possible, but it seems like overtraining to me.
__________________ ******************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************** |
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04-11-2005, 07:32 AM
| #8 |
| Amateur Join Date: Mar 2005 Location: ewa beach, HI
Posts: 72
Recipes: 0 Rep Power: 4 | yea for my genetics, its overtraining, but for people with different genes its possible
__________________ to help the puny little kid from hawaii with protein and save some money for yourself use CRS706 as a discount code on trueprotein "..a time to break down, and a time to build up.." Ecclesiastes 3:3 |
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04-11-2005, 01:30 PM
| #9 |
| Pro Stature  Join Date: Apr 2005 Location: Denver NC
Posts: 104
Recipes: 0 Rep Power: 5 | Looks alot like my routine. Not to much volume either. Good post. |
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04-13-2005, 01:32 AM
| #10 |
| Gold Member Join Date: Mar 2005 Location: Las Vegas
Posts: 1,687
Recipes: 0 Rep Power: 33 | i dont think he is......rip him apart USM
__________________ ******************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************** |
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04-13-2005, 01:41 PM
| #11 |
| Pro Stature Join Date: Apr 2005 Location: Denver NC
Posts: 104
Recipes: 0 Rep Power: 5 | My body just repsonds well to a mixture of high vloume and high intensity. So usually i stick to 20 or so sets per bodypart. Works for me but I know it's not the same for everyone. |
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04-16-2005, 10:19 PM
| #12 |
| Pro Stature  Join Date: Apr 2005 Location: Warshangtone
Posts: 135
Recipes: 0 Rep Power: 5 | Seem alright to me, but I like deadlifts, so I would add that in there. |
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