The Mass-Volume Program

 

An Eder-Inspired High-Set, Low-Rep Program

     After writing my last essay on the great Marvin Eder, I thought more and more about his Olympic lifting program (which is featured in that essay).  Of all the programs that he did, and recommended to others, I think that program might be his most effective for lifters after a combination of raw power and muscle mass.  I also think for the average gym-goer, however, it would probably be a bit “too much.”  So with that in mind I created a sorta kinder, gentler version that will be more effective for the vast majority of readers.

     I would encourage you to read my Eder article, but if you don’t, then just know this: Eder was fond of high-set, low-rep workouts, especially when training for Olympic lifting, but combined his lifting workouts with bodybuilding workouts to create—what we would probably now call—a “hybrid” system of training.  The program below uses this approach, but gives an extra arm-only workout session to allow you to recover better.  I’ll explain the reasoning behind the program’s methodology first, then outline the program for you.

     The first two days of the program are high-set, low-rep days.  You will use heavy, but not too heavy, weights for all of these sets.  Day one is an “Olympic-lifting” session—you don’t really do the Olympic lifts, but, rather, you do the sort of workout Olympic lifters use to build up their Olympic lifts: the squat, the power clean, and the overhead press.  Day two is a similar workout to the first day, but utilizes more “bodybuilding-friendly” exercises in benches, chins, and stiff-legged deadlifts.  Both days are essentially full-body workouts, but you can do them back to back because the lifts all use different angles and planes-of-motion from one day to the next.  Remember, the more you can do then, in general, the better your results.  Of course, there are limits, and there are points of diminishing returns, but two days back-to-back in this manner will be beneficial for the greater number of lifters.  You will return to the gym on the 3rd day of training—even though you will probably feel tired and ready for a day off—but will only train your arms during this session.  There are a few rationales behind the arm day: First, it gives you a standard “pump” day that a lot of bodybuilders miss when they switch over to more power-centric or full-body style workout sessions.  Second, it’s not taxing on your nervous system the way the other two days are.  Third, because it’s not really taxing, it gives you, in essence, another day to recover.  When you are finished with day three, take off a day, and repeat the program.

Day One: 

Squats: 8 to 10 sets of 3 reps.  The sets listed here do not include warm-ups, so make sure you do enough warm up sets working up to your starting weight.  These will all be straight sets done with the same weight.  Select a weight where you know you can get at least 6 reps.  I think it’s even more advisable to utilize a weight where you know you could get 8 or even 10 reps.  Don’t worry if it doesn’t seem heavy enough at first.  The total amount of work will add up over the course of the workouts.  Once 10 sets feels relatively easy, add weight at that point.  

Power cleans: 8 to 10 sets of 3 reps.  Utilize the same method as you did with the squats.  If you want, you can substitute power snatches for power cleans, or you can alternate back and forth between them at each Day One session.  If you don’t have the “skill” to do either of them, then you can replace them with high pulls.

Barbell overhead presses: 8 to 10 sets of 3 reps.  Use the same methodology as the previous two exercises.  You will probably want to take these out of the rack instead of cleaning them from the ground since you just completed 10 sets of cleans.

Day Two:

Bench presses: 8 to 10 sets of 3 to 5 reps.  For these, use the same methodology as the exercises from Day One, but feel free to push your reps up to 5 reps per set if you want.  Whatever rep range you select, try to use it for all of your sets.  It would also be a good idea to utilize a fairly wide grip on these, since your shoulders and triceps were worked pretty hard the day before on the overheads.

Chins: 8 to 10 sets of 3 to 5 reps.  Use the same methodology as the bench presses. Obviously, if you’re strong on these, then you will need to add resistance.  And if you can’t do at least 8 sets of 3 reps, then this program is probably too advanced for you.  The exception would be if you’re so big, but still strong, that you simply can’t do your bodyweight.  For example, a lot of strongmen would be able to do this program with the exception of this one exercise.  If that’s you, then feel free to sub it with dumbbell rows or bent-over barbell rows.

Stiff-legged or Romanian deadlifts: 8 to 10 sets of 3 reps. Don’t go as high as 5 reps on this exercise, but stick with sets of 3.

Day Three:

Barbell curls, dumbbell curls, or cable/band curls: 8 sets of 10 reps.

Superset these with:

Lying triceps extensions or cable pushdowns: 8 sets of 10 reps.

     Here are a few tips to help you get the most out of the program:

• This program is meant for lifters trying to add mass, so make sure that you’re consuming plenty of muscle-building calories while on it.  Eder recommended that lifters eat about 30 times their bodyweight in calories daily.  That might be a bit excessive—a 180 pound lifter would need to consume 5,400 calories per day—but it would definitely work if you’re trying to add on the mass!  At the very least, consume at least a gram of protein per pound of bodyweight daily and at least 20 times your bodyweight in calories on a daily basis.

• If you feel particularly drained by Day 3, then opt for the cable/band curls and cable/band pushdowns.  These are even easier on your nervous system, and can have almost a tonic effect on your body overall.  But if you feel good on Day 3, then use the barbell or dumbbell movements.

• At first, don’t add any extra days off.  You may feel tired or lethargic after the first cycle, or two, of running it, but your body will adapt.  However, once you’ve been on it for a couple weeks, if you feel you need an extra day off, then take off the day before and after the Day 3 session.  You could also simply take off 2 days after the Day 3 workout instead of just one.

• You can add in some abdominal work to any, or all, of the days.  Do a few light sets of leg raises, sit-ups, or one set of something tough such as the ab wheel or dragon staff.  Also, you can add in a loaded carry at the end of Day 1 and/or Day 2.  One hard, but not all-out, set should be plenty.  Don’t do any loaded carries on Day 3 to allow you to recover fully.

     If anyone has any questions about this program, please email me or leave your question in the comments section below.  Also, if you’re looking for even more mass and power programs, be sure to check out my latest e-book “Ultimate Mass & Power.”