Okay, here goes. You ready for it?
Key #1: Heavy Leg Training
Key #2: Heavy Back Training
Did you expect something else? Did you think I was going to talk about some new supplement that just came out on the market? Or did you think I was going to lay out the latest "super-diet" to massive gains.
Well, some things never change. People want the easy way—they want to take the road most-often travelled. But it is the road least travelled that makes all the difference.
Your average gym-rat will gladly read the latest chest-training article or the latest gimmick for arm-training. But it is the lifter who concentrates on heavy leg training and heavy back training who makes the most gains.
Now, I'm going to give you something that you probably want: an actual training program for gaining lots of mass—and lots of strength to go along with the mass.
(If you don't realize why this kind of training is so effective, then make sure you go back and read my last post on Bill Starr.)
The Massive Size-And-Strength Program
Day One - Heavy Day
Squats: 5 sets of 5 reps, 2 back-off sets of 8 reps. Work up to a 5-rep max over 5 progressively heavier sets. Follow this with 2 back-off sets of 8.
Deadlifts: 5 sets of 5 reps, 2 back-off sets of 8 reps.
Bench Presses: 5 sets of 5 reps.
Wide-Grip Chins: 5 sets of max reps.
Walking Lunges: 3 sets of 20 reps.
Day Two - Light Day
Front Squats: 5 sets of 5 reps. Perform 5 progressively heavier sets.
Power Cleans: 5 sets of 5 reps. 5 progressively heavier sets.
Incline Dumbbell Bench Presses: 5 sets of 5 reps.
Day Three - Medium Day
Squats: 3 sets of 5 reps, 2 sets of 3 reps. The last set of 3 reps should be heavier than the last set of 5 reps from Day One.
Deadlifts: 3 sets of 5 reps, 2 sets of 3 reps.
Incline Bench Presses: 5 sets of 5 reps.
Close-Grip Chins: 5 sets of max reps.
Bulgarian Squats: 3 sets of 15 reps (each leg).
Make sure you do some heavy ab work on each day. Also, make sure you are eating plenty of protein and calories so that you get the most size and strength gains possible out of the program.