How many times have you walked into a gym and seen "Billy Be Bad" prancing around the gym with his blue tight pants, his cut off t-shirt and his $30 gloves lifting nothing heavier than what his girlfriend is using? Granted, at least he's in the gym, but the problem with these types of people is that they believe they are training properly and that people who scream and slam the weight around are just roid raging jocks that haven't got a clue. Unfortunately, so many people that workout have the mentality that TRAINING HEAVY is not needed to get big. I have one thing to say to this, BULLSHIT!!
Whew! Now that I have that off my chest, let's move on to the topic of the day- HEAVY WEIGHTS. Unfortunately, we don't see those two words in most of today's current muscle magazines, but we should. Nothing will build more mass and strength than to lift heavy, heavy, heavy. I'm talking about using a weight that is 2- 3 times heavier than the average fluffy would even consider doing. Of course, most people can't use this kind of weight right off the bat, but that doesn't mean that they can't put as MUCH WEIGHT AS POSSIBLE on the bar and get as many reps in good form as they can.
A lifter who wants to be big and brutally strong must see the adding of weight as the most important factor of his training. Sure diet is important. Rest? Of course! But none of that will matter if you aren't REALLY trying to add weight to the bar.
The point is that you can, if you really want to, make any workout a little HEAVIER. You don't have to be a pussy and make a shit load of excuses why you "can't" lift heavy. You might be wondering what HEAVY weights can do for you that light weights cannot? Well, HEAVY weights can stimulate far more muscle fibers. They can stimulate the strengthening of the tendons and ligaments and they can literally make a man out of a mouse. Why do you think the breathing squat programs are so successful? Why do you think some of the participants in those programs are able to pack on 30, 50 even up to 100lbs of muscle? The reason is because they are constantly adding weight to the bar. They strive to lift HEAVIER and HEAVIER weights. Some men, with a large amount of drive and determination, can literally add weight to the bar every time they train. They have the BALLS to push themselves. They have the BALLS to train like men and really, really give it an honest effort. Do you?
I know I spent a large amount of my training career trying to get bigger or stronger by taking the easy route. I was always searching for the breakthrough supplement and the miracle program. All of that is BULLSHIT! I finally started making gains when I stopped trying to find the easy road and just started adding weight to the bar. I must have gone up 30lbs in 6 months and I haven't looked back since. I want to be STRONG. I want to be able to lift any weight that comes across my path. How can some people be content staring in the mirror, using the same poundage they've used for the last two years and not making one slightest bit of progress? Men lift HEAVY weights, that's what we do. We don't pump the weights. We don't F-E-E-L the weights. We KILL THE WEIGHT. And when it's dead, we move on to the next HEAVIER battle. See you on the battlefield!
Mass Building Routine
3-4 exercises per body part, 5-7 reps once every 5 days. For example, chest on Monday (bench press, incline bench press, decline bench press, incline fly's). The next time you work your chest would be Saturday. But now to shock your muscle, your work out would change to dumbbell bench press, dumbbell incline press, dumbbell decline press, and finish off with cable fly's. Then, the next time you work out your chest will be Thursday. This time, you will use the Smith Klein machines for regular, incline, and decline press. The next time you work out your chest will be Tuesday. And it's back to bench press, incline press and decline using the bar.
Things to Remember When Training Heavy
Do full body exercises
Until the time comes for you to get cut, forget those exercises that isolate specific muscles and stick to those that force you to use your entire body. Good examples of such exercises are squats and "clean and presses."
Lift heavy weights
The only way for you to increase your strength and build muscle is to challenge your muscles with progressively heavier weights. Set a long-term goal for yourself and the mini-goals that will help you get there. For instance, if you currently bench 225 pounds and would like to be able to bench 315, aim to increase the weight by 5 pounds per workout until you reach your ultimate goal.
Do low reps
Of course, the only way to achieve this strength increase is to limit your rep range. So make sure that you can only do a maximum of 8 reps per set. Remember that in order to gain size, it's better for you to be able to do 4 reps of 225 pounds than 15 reps of 185 pounds.
Rest and recovery
Similarly, your muscles need time to recover from a heavy weightlifting session, so make sure that you allow each muscle group at least three days to recover fully between workouts. For instance, if you do three weightlifting workouts per week, try doing chest and back on Mondays, legs on Wednesdays, and shoulders and arms on Fridays, or a similar schedule that provides ample recovery time to all the major muscle groups.
Increase your protein intake
That doesn't mean that you should be eating an extra bag of chips and a six-pack every day -- far from it. Remember, you want to put on muscle, not fat. So make sure that those extra calories come from protein and carbs, not fat. A good breakdown for bodybuilders is 40% carbs, 35% protein and 25% fat. So if you're consuming 2,500 calories per day, make sure that only about 625 of those come from fat, and that the rest are made up of almost equal amounts of protein and carbs.