Skip to main content

The Two Keys to Massive Strength and Size Gains

     Do you want the two secrets that unlock massive strength and size gains?  Do you want the two keys to becoming the strongest and all-around biggest mutha-trucker walking around in the gym?
     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.

Labels:

Comments

Post a Comment

Feel free to leave us some feedback on the article or any topics you would like us to cover in the future! Much Appreciated!

Popular posts from this blog

Marvin Eder’s Mass-Building Methods

  The Many and Varied Mass-Building Methods of Power Bodybuilding’s G.O.A.T. Eder as he appeared in my article "Full Body Workouts" for IronMan  magazine.      In many ways, the essay you are now reading is the one that has had the “longest time coming.”  I have no clue why it has taken me this long to write an article specifically on Marvin Eder, especially considering the fact that I have long considered him the greatest bodybuilder cum strength athlete of all friggin’ time .  In fact, over 20 years ago, I wrote this in the pages of IronMan magazine: In my opinion, the greatest all-around bodybuilder, powerlifter and strength athlete ever to walk the planet, Eder had 19-inch arms at a bodyweight of 198. He could bench 510, squat 550 for 10 reps and do a barbell press with 365. He was reported to have achieved the amazing feat of cranking out 1,000 dips in only 17 minutes. Imagine doing a dip a second for 17 minutes. As Gene Mozee once put ...
Post a Comment
Read more

The Mass Made Super Simple Regimen

A Strong-as-You-Look Bill Starr-Influenced, Old-School Strongman-Inspired Program for the Natural Bodybuilder/Lifter      Modern bodybuilding is certainly capable of producing hypertrophy.  The problem with it is that it often doesn’t produce the kind of muscle size that is as strong as it looks.  This program takes care of that problem.  If you want to build muscle that is also strong and powerful, then look no further.  This one is as good as they come.      This program combines, in one routine, many of my favorite methods. It utilizes heavy/light/medium training a la Bill Starr.  It uses load-cycling, where several training weeks move from lighter to heavier, then back off again.  And it also utilizes an old-school weight ladder method inspired by the legendary strongman Hermann Goerner that I have grown more fond of the more I use it.  Goerner called them “chains” where—unlike “rep ladders” in whi...
Post a Comment
Read more

High-Frequency Focus Training 2

  The Focus Strikes Back!      One of my more popular training programs—I wrote it over a decade and a half ago for IronMan magazine—is “ High-Frequency Focus Training ,” or HFFT for short.  It involves combining two of the most popular, and result-producing, programs that you can do.  It’s a high-frequency training program—you train your entire body at each session—but one that also uses a “focus” at each training session, as well.  For the “focus” aspect, you train a muscle group(s) with more sets for a pump.  My original "beginner" program (I also wrote an advanced one—click on the link above for details), as an example, looked like this: Monday: High Frequency Portion Squats – 5 sets of 3 reps. Perform two warm-up sets of 5 reps, followed by 3 work sets of 3 reps, using approximately 70-75% of your one-rep maximum. Deadlifts– 5 sets of 3 reps. Use the same set/rep format as the squats. Barbell Bench Presses or Incline Bench Presses ...
Post a Comment
Read more