Contents
4-Day Maximum Mass Workout Program
Primary goal: muscle building
A type: split
Preparation level: average
Number of workouts per week: 4
Necessary equipment: barbell, dumbbells, exercise equipment
Audience: men and women
In this mass-building program, a great combination of basic and isolation exercises is enhanced by intense and highly productive 5-minute burnout sets.
Program description
The weight gain training program is designed for intermediate athletes who:
- We achieved the first successes and are confident that they know how to build muscle.
- We mastered the correct technique for performing the main movements.
- Know how to put together an effective diet for gaining muscle mass.
Overload. The overload factor is of paramount importance for building muscle. Bring each set to the maximum number of repetitions and complete it at the moment when the technique starts to limp, or when you realize that the muscle is waiting for the next repetition. Don’t train to failure. The task is to speed up the mass collection, and not to deplete the body and the central nervous system.
Increase your working weight in each exercise as often as possible, but when it makes sense. I recommend using the same weight for each set of a given exercise, and when you can confidently complete the planned number of repetitions in all sets, increase the load.
Repetition range. The rep range is just a guideline. It’s okay if from time to time you go out of range or stop to the bottom of the range. Again, overload is the deciding factor. The rep range is just a tool.
5 minute burnout. For each part of the body, 5-minute burns are provided. These approaches are particularly brutal. Set a working weight that allows you to do about 12-15 reps. For 5 minutes, do as many reps as you can with this weight, resting as needed. The pauses should be short – we caught our breath, regained our strength a little, and continued to wind up the rep counter.
5-minute burnout sets are not performed until the intended number of sets and reps. The task is to finally exhaust the already tired muscles. Don’t worry (don’t even count) about the number of sets and reps. Instead, try to do as many reps as possible, resting just as much as necessary to keep from collapsing from fatigue.