An 8-Week Program for Monstrous Mass and Power Gains
Over the years, I have often received the following question from a reader (though it comes in various guises): “If you could only do one exercise for the rest of your life, what would it be?” I understand the question. Or, at least, I understand where the question comes from. Readers simply want to know what exercise I deem the best.
The truth is that I never really answer that question. Mainly because I just don’t understand it. On what planet would I live where I could only do one exercise? But as said, I do understand the rationale for the question in the first place. And the answer I usually give is something along the lines of this: “Well, I don’t know about one exercise, but if I could only do a handful, they would be these (fill-in-the-blank).” And the truth is, if I’m being quite honest, that I don’t always give the same exercises for my fill-in-the-blank answer. It, of course, depends partly on the goal(s) of the questioner, but it also depends on my mood. I often pick 4 or 5 exercises from a list of these bad boys: squats, bottom-position squats, front squats, overhead squats, sumo deadlifts, conventional deadlifts, deficit deadlifts of various sorts, flat bench presses, incline bench presses, dumbbell bench presses of all kinds, dips, barbell overhead presses, behind-the-neck presses, one-arm dumbbell overhead presses, push presses, an array of different chin variations, bent-over rows (barbell and dumbbell, wide-grip or close-grip), high pulls, power cleans (barbell or dumbbell), power snatches (also barbell or dumbbell; if it’s dumbbell, then you also have one-arm or two-arm), barbell curls, dumbbell curls, pullovers (once again, barbell or dumbbell, straight-arm or bent), and also a miscellany of kettlebell versions of a lot of the above. I hope you get the point. If it’s a powerlifter asking the question, then I might also recommend she does most of her exercises with bands and/or chains. If it’s a fighter asking, then I might tell him to do most of the above with thick-bars.
Right now, if someone asks me what are the best barbell movements for getting big and strong, I think I would give this answer: front squats, power cleans, bench presses, overhead presses, barbell curls. You might want to add in some ab work and a loaded carry to the program, but I think those are probably the 5 best—and I don’t think I’ll change my opinion on this—that work synergistically together. The whole synergistic thing is the key. Those 5 movements work really well when combined together in a single workout (which we’ll get around to momentarily). If I was asked to do just 3 exercises in a workout, for instance, then I might pick 3 entirely different movements. Deadlifts, chins, and weighted dips would be good selections; those 3 seem to work in a synergistic manner together.
The following is an 8-week program using my current big barbell 5 (as I’m now calling it) that is perfect if you’re looking to get as big and strong as possible. As with a lot of my programs, the devil is in the details, so make sure you don’t just skim over the program and head off to the gym without understanding said details. With all of that being said, here goes:
The Full-Body Big Barbell 5 Program
Weeks One and Two
Monday - Heavy
Front squats: 5 sets of 5 reps
Power cleans: 5 sets of 5 reps
Bench presses: 5 sets of 5 reps
Overhead presses: 5 sets of 5 reps
Barbell curls: 5 sets of 5 reps
On this day, work up over 5 progressively heavier sets of 5 reps. Only the last set should be all-out or close to it.
Wednesday - Light
Front squats: 3 sets of 5 reps
Power cleans: 3 sets of 5 reps
Bench presses: 3 sets of 5 reps
Overhead presses: 3 sets of 5 reps
Barbell curls: 3 sets of 5 reps
Work up over 3 progressively heavier sets. The last set should be done with the weight you used for your 3rd sets on Monday.
Friday - Medium
Front squats: 5 sets of 5 reps
Power cleans: 5 sets of 5 reps
Bench presses: 5 sets of 5 reps
Overhead presses: 5 sets of 5 reps
Barbell curls: 5 sets of 5 reps
As with the Monday workout, do 5 progressively heavier sets of 5 reps. The 5th set, however, should only be done with around 90% of your top set from the heavy day.
Week Three - Active Recovery
Monday, Wednesday, and Friday
Front squats: 2 sets of 5 reps
Power cleans: 2 sets of 5 reps
Bench presses: 2 sets of 5 reps
Overhead presses: 2 sets of 5 reps
Barbell curls: 2 sets of 5 reps
For this week, do no more than 2 sets on each exercise. You can do the same weight as your first 2 sets from the previous weeks, or you can simply do 2 sets with the weight you used on your first set. Make sure you don’t overdo it this week. The active recovery will help prepare you for the next couple weeks.
Weeks Four and Five
Monday - Heavy
Front squats: 5 sets of 5 reps, 2 sets of 8 reps
Power cleans: 5 sets of 5 reps, 2 sets of 8 reps
Bench presses: 5 sets of 5 reps, 2 sets of 8 reps
Overhead presses: 5 sets of 5 reps, 2 sets of 8 reps
Barbell curls: 5 sets of 5 reps, 2 sets of 8 reps
As with the first two weeks, perform 5 progressively heavier sets of 5 reps. After you finish your last set, drop down in weight and perform 2 hard but not completely all-out sets of 8 reps.
Wednesday - Light
Front squats: 3 sets of 5 reps
Power cleans: 3 sets of 5 reps
Bench presses: 3 sets of 5 reps
Overhead presses: 3 sets of 5 reps
Barbell curls: 3 sets of 5 reps
The same as the first two weeks.
Friday - Medium
Front squats: 3 sets of 5 reps, 3 sets of 3 reps
Power cleans: 3 sets of 5 reps, 3 sets of 3 reps
Bench presses: 3 sets of 5 reps, 3 sets of 3 reps
Overhead presses: 3 sets of 5 reps, 3 sets of 3 reps
Barbell curls: 3 sets of 5 reps, 3 sets of 3 reps
The first 3 sets are progressively heavier sets of 5 reps same as the other days. After that, do 3 progressively heavier sets of 3 reps, working up to a weight that’s heavier than your top set of 5 from your heavy. Even though you are using weights that are heavier on this day, your total workload is still less than the heavy day, which is why this training still fits the “medium” bill.
Week Six - Active Recovery
Monday, Wednesday, and Friday
Front squats: 2 sets of 5 reps
Power cleans: 2 sets of 5 reps
Bench presses: 2 sets of 5 reps
Overhead presses: 2 sets of 5 reps
Barbell curls: 2 sets of 5 reps
This is the same as week three. Make sure that you do very little this week, as your body will need the recovery to prepare for the final two weeks of the program.
Weeks Seven and Eight
Monday - Heavy
Front squats: 6 sets of 5 reps, 2 sets of 8 reps, 1 set of 20 reps
Power cleans: 6 sets of 5 reps, 2 sets of 8 reps, 1 set of 20 reps
Bench presses: 6 sets of 5 reps, 2 sets of 8 reps, 1 set of 20 reps
Overhead presses: 6 sets of 5 reps, 2 sets of 8 reps, 1 set of 20 reps
Barbell curls: 6 sets of 5 reps, 2 sets of 8 reps, 1 set of 20 reps
As you can tell, the last two weeks are by far the hardest. By this time, however, you will have conditioned your body to handle it for at least a couple of weeks. For the 6 sets of 5 reps, do 5 progressively heavier sets the same as all other heavy days. On the 6th set, use that weight again and try to get it for another set of 5 reps. Don’t worry if you do not get it; that’s the point; it should be tough. Perform the 2 sets of 8 reps the same as weeks 4 and 5. After that, drop down in weight for something that you think you can get 20 reps with and try like hell to get all 20 reps.
Wednesday - Light
Front squats: 3 sets of 5 reps
Power cleans: 3 sets of 5 reps
Bench presses: 3 sets of 5 reps
Overhead presses: 3 sets of 5 reps
Barbell curls: 3 sets of 5 reps
The same as the other light days from previous weeks.
Friday - Medium
Front squats: 3 sets of 5 reps, 3 sets of 3 reps, 1 set of 2 reps
Power cleans: 3 sets of 5 reps, 3 sets of 3 reps, 1 set of 2 reps
Bench presses: 3 sets of 5 reps, 3 sets of 3 reps, 1 set of 2 reps
Overhead presses: 3 sets of 5 reps, 3 sets of 3 reps, 1 set of 2 reps
Barbell curls: 3 sets of 5 reps, 3 sets of 3 reps, 1 set of 2 reps
This is essentially the same as the medium days from weeks four and five. Here, however, you will add even more weight after your last triple, and attempt an even heavier double. Select a weight where you know you will struggle to get 2 reps.
When you are finished with the 8 weeks, take an entire week off from training. If you want to do something (you don’t have to) then go on nature hikes, play with your kids around the house (or your pets like me if you don’t have kids in the house), shoot a pick up game of basketball, or whatever other activity you like to do, but don’t do any weight training or any “intense” physical activity. After your week of taking it easy, you can do the program again, or simply try a completely different routine.
Even though I said I like these 5 exercises the best when lumped together (and I do), another option would be to run the program again using different exercises. Another good group-of-five would be back squats, power snatches, incline bench presses, behind-the-neck presses, and drag curls. If you want to take a break from the barbell exercises, here’s a barbell-free group-of-five: two kettlebell front squats, one-arm dumbbell power cleans, weighted dips, chins, and dumbbell curls.
The only things I might add to this program are an ab exercise and one (maybe two) sets of loaded carries at the end of one or two of the days.
This is a mass-building program, so make sure that you’re getting plenty of calories and protein on a daily basis. Also, rest and recovery are always important, so make sure you’re getting at least 8 hours of sleep at night, and feel free to take a nap anytime during the day if you are capable of doing so. And just try to stay relaxed as much as possible throughout the day—that helps in recovery a lot more than you probably realize.
As always, if you have any questions, then please leave them in the comments section below, or feel free to email me if you don’t want anyone to see your question. Until our next mass-building program, stay at it. Because even the best program—such as this one—won’t work if you don’t follow it consistently.
Please explain your understanding of power clean/ power snatches. How critical are these two moves? Can they be done from a “hang”, as in from the top of the knee? I find I lack the mobility/balance to do these explosively from the ground due to age and the fact that I just don’t do them often. Sometimes I’ll just pick a bar up from the ground, then dip back down until the bar is at my knee caps ( hang position) and then proceed to hand clean or, rarely, snatch the weight. I try to use the same motor pattern of shrugging/snapping my hips). I guess my point is I can’t seem to do these explosively while movement without a pause in the middle due to some mobility and coordination issues. Finally, would you ever have a substitute for snatches and cleans, or suggest the use of dumbbells or kettlebells clean/ snatches ?
ReplyDeleteI think power cleans and power snatches are two of the most under-used exercises, and I think they are absolutely fantastic for building mass and strength. They are not used that often because they are harder to learn than other movements. Thankfully, however, with the advent of Crossfit and other "functional" training methods, they have made a bit of a comeback. I like ALL manner of cleans and snatches. I used the barbell version for this program because, well, it's a barbell program. Actually, at my age, however, I rarely use the barbell version, but I still love dumbbell and kettlebell versions, both one-arm and two-arm. I think hang cleans are a good substitute for the "full" power clean, so, by all means, use that as your barbell version if you're more comfortable from a mobility/coordination standpoint. You could also do high-pulls, as they are an "easier" version to do, and you could do those from a hang position as well. And, sure, feel free to substitute dumbbells or kettlebells in the above program. Just make sure you have access to weights that are heavy enough. I hope my answer helps. If you have any follow-ups, ask away.
DeleteYes, thank you. I have enjoyed kettlebells and had mine for almost 20 years——I think I mail ordered them. No one at my commercial gym knew what they were, I used to wheel them in an old suitcase ( suitcase was tougher than I thought). I got a vhs and watched how to use them. I felt pretty cool. Then I got stronger——and they are expensive! I need to look into the handle where one can add wts to make a home kettlebell. I really like the one hand snatches and cleans. I find I can swing the kettlebell between my legs and don’t have to worry about clearing my lees or midsection like with a bar. There is something satisfying about snatching up a heavy kettlebell and doing walks or clean and push pressing a kettlebell. My poor lawn doesn’t agree lol
ReplyDeleteYeah, I think the good thing about kettlebell cleans and snatches is the swing between the legs. It makes it much easier to learn. If you have heavy enough 'bells - you seem to enjoy lifting with them - then you could essentially do a kettlebell version of the above program. 2 kettlebell front squats, kb cleans, kb floor presses (if you don't have a bench), kb overheads, and kb curls would actually be a pretty damn good program.
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