6 weeks to MASS & POWER

No Nonsense Magazine Volume 10
By Steven Wade

Are you looking for a new workout approach? Here’s one that focuses on increasing both your muscle mass and power. Special emphasis is given to developing your shoulders, chest, and pressing strength, AKA your coat rack.

The key to this program’s success is the incremental increase in workout poundage, nutrition, and nutritional supplements each week. Be sure to start at a comfortable level in each of these three key progress areas. Progress gradually but consistently in each area each week.

Here’s the basic workout structure:
*Heavy Abs on day 2 and 4.
*Calves – one exercise up and down the weight stack for 15 reps per set on days 1 and 3.
Here are the workout specifics:
All Protocols are –– Sets x Reps
Day 1:
Incline Bench Press – 6 x 6
Flat DB Press – 6 x 6
High Pulls – 4 x 4
Heavy Laterals – 3 x 8 each way (front/side/rear)
Pressdown – 4 x 10
Day 2:
Leg Press – 6 x 6
Squats – 6 x 6
Hack Squat – 6 x 6
Leg Curl – 5 x 8
Leg Extension – 4 x 10
Day 3:
Incline Speed Bench Press – 8 x 3 (use 60% of weight used on heavy day [Day 1])
Flat DB Press 6 x 6 (85% of heavy day)
Shoulder Press – 6 x 6
Lying French Press – 6 x 6 Dumbbell Kickouts on Incline Bench – 4 x 8
Day 4:
Reverse Grip Barbell Row – 6 x 6
Med. Grip Pulldown – 6 x 6
Seated Good Morning – 6 x 6
Barbell Curl – 6 x 6
Preacher Curl – 6 x 6

Note: Once again, the biggest key to success of this program and by far the most important factor is that you do not start too heavy. On 6x6 exercises, start with a weight you could perform twelve reps with on week one, but only do prescribed amount. Progress at a pace that allows you to get all six reps on all six sets over each of the first five weeks. Final week is an all out max effort! If you reach failure before week six, then you started out too heavy or you tried to progress to fast. After week one, a 5-10% increase on the 6x6 exercises is a realistic progression.

For Maximum recovery:
Days 1, 2, 3, and 4 should be done within a seven-day period with a rest day between days 2 and 3. An example is Monday (day 1), Tuesday (day 2), Thursday (day 3), Friday (day 4).

Nutrition

Work into the suggested nutrition program slowly, just as you did the weight workout. The first week eat the same foods listed but in comfortable amounts. If you can’t eat the recommended serving sizes cut back (if you are not used to having six meals start with four or five), then add a little each week until you reach the recommended amounts.

Recommended meals:
Meal 1
2 beef patties or 6-8 oz. lean beef or turkey
½ cup oatmeal or a serving of grits
2 whole eggs, 4 additional whites
2 slices rye or sourdough bread
1 piece fruit (½ cantaloupe, 1 grapefruit, 1 orange, 6 strawberries)
*Try mixing ½ cup blueberries and 1 scoop Ultimate Muscle Protein or Ultra Size Vanilla in the oatmeal – it’s awesome!
Meal 2redbarbootom
¾ 1 pound Roast Beef
2 slices provolone cheese,
2 slices rye bread
1 apple (or other fruit)
Or other meals and supplements
High Quality Muscle Building Shake: 2 scoops
Ultimate Muscle Protein or Ultra Size, 3 scoops
Mass Maker, mix in 16 oz. milk or water.
Meal 3
10 oz. chicken
1 cup cooked rice or 9 oz. sweet potato
1-2 cup vegetables or stir fry
Meal 4
High Quality Muscle Building Shake: 2 scoops
Ultimate Muscle Protein or Ultra Size, 3 scoops
Mass Maker, mix in 16 oz. milk or water.
Or
1 cup cottage cheese
2 scoops Ultimate Muscle Protein
1 scoop Mass Maker
1 banana
Meal 5
10-12 oz. chicken breast or tenderloins, boneless skinless (about 7 of them if they are tenderloins)
1 can green beans
6 oz. red or sweet potato or ¾ cup cooked rice
Meal 6
Option 1: 3 scoops Ultimate Muscle Protein or
Ultra Size, 2 TBS cream, and water or milk (try mixing together as a pudding!)

Option 2: 1 cup cottage cheese, 2 scoops Ultimate Muscle Protein or Ultra Size

Option 3: 3 whole eggs and an additional 9 whites, 1 cup omelet veggies

Postworkout Drink:
4-6 scoops Mass Maker, 1 Banana, 1 scoop Ultimate Muscle Protein or Ultra Size blended in 16 oz. water or milk

Supplements: 1 Super Pak with meal #1 – for optimal micronutrient support To maximize muscle amino profile: 4 Ultra 40, 4 Mass Aminos, 1 Multiple

Enzyme Complex with each meal. IMPORTANT: Add one additional tablet Ultra 40 and one tablet Mass Amino to each meal on weeks 4, 5, and 6. This will end up as 7 tablets of each with every meal on week 6.

Strength/Size and Recovery Factors:
Eight to ten Muscle Synergy first thing in morning on empty stomach 30 minutes prior to workout and immediately postworkout on an empty stomach. On non-training days, continue to take at least twice daily preferably on empty stomach.

Glutamine Select: Sip 3-4 scoops mixed in water during training Creatine Select: 1 scoop with each meal for 5 days. Then 1 scoop twice daily for next 5 weeks. On training days, take 1 scoop Creatine Select preworkout and 1 scoop postworkout (with Muscle Synergy). Good luck! I know you’ll be surprised at the amount of muscle mass and strength you can gain on this program. If you have any questions about the workout, nutrition, or supplement plan, please e-mail me. I’d also like to hear about your progress.
( stevenw@beverlyinternational.net )

incline bench press
Incline Speed Bench Press: Lower the bar in a controlled manner and explode up as fast as possible with the bar. Do not bounce off your chest but explode. Speed is the whole key to this exercise – it is far more important than the weight. If your reps are not explosive, then lower the weight to only 50% of your heavy day and work your way up to 60% over the six-week program. Rest no more than 45 seconds between sets.

high pulls
High Pulls: This is a powerful and explosive version of upright rows. Start the exercise with your hips just like you would on hang cleans. This will enable you to use more weight and develop more power. Start with the bar just above your knees and explode the weight up above your sternum, keeping your elbows high. Jon Abrams demonstrates how to do it right.

dumbbell kickouts
Dumbbell Kickouts on Incline Bench: Lay on an incline bench face up. Start with the end of the dumbbells resting on your chest with your palms facing down towards your hips. Extend the dumbbells with your triceps. In the finishing position your arms should be extended as if they are in the finished position of an incline barbell press. Lower to your chest and repeat.


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