An Amazing Three Day Workout for Mass

Are you frustrated with your current workout? Have you been at the same weight and same strength for months ... or even years?

This section will show you what real natural bodybuilders do to gain mass in as short as time as possible - all without lifting weights more than 3 days per week. You can do all of this here at ENRG Fitness gym.

This section will show you what real natural bodybuilders do to gain mass in as short as time as possible.

The Workout

Do a short warm-up set before each exercise with approximately 50% of the weight you will use for the main working set. Do about 4-6 reps with this lighter weight, just enough to get warmed up.

Barbell Squats: 1 Set Of 8-10 Reps

Since this is your first exercise, you may want to do 2 or 3 short and easy warm up sets to get ready. This will be your hardest exercise most likely, so we put it at the beginning so you can throw everything you can at it.

Lifting to failure on squats means almost falling down on your last rep. Be sure to go all the way down and have a partner or rack there to help you if needed.

 

Barbell Squat

Leg Extensions: 1 Set Of 8-10 Reps

Use a full range of motion. Go all the way up and all the way down.

 

Leg Extensions

Lying Leg Curls: 1 Set Of 8-10 Reps

Use a full range of motion and do not "jerk" the weight up.

 

Lying Leg Curls

Dumbbell Pullovers: 1 Set Of 8-10 Reps

Your first upper body exercise. Be sure to do a good warm up set so you do not injure yourself. Lift heavy and do not rest at the top of the movement.

 

Bent-Arm Dumbbell Pullover

Military Press: 1 Set Of 8-10 Reps

Do these in front of your face, not behind the neck. You can injure your rotator cuff when doing them behind the neck. Go down until the bar is about at chin level, not lower. Slow, slow, slow reps!

 

Seated Barbell Military Press

Seated Cable Rows: 1 Set Of 8-10 Reps

Keep your back straight up and down. Do not move far forward or lean far backward. You want to be squeezing together your shoulder blades!

 

Seated Cable Rows

Barbell Bench Press: 1 Set Of 8-10 Reps

Slowly, go down and touch your chest around your nipple area. Do not use momentum to get the weight up. Use a spotter and get an extra rep with his help to really blast the muscle.

 

Barbell Bench Press - Medium Grip

Barbell Curls: 1 Set Of 8-10 Reps

Do not sway! Keep your elbows at your side and do not move them. Squeeze your biceps upward.

 

Barbell Curl

Seated Triceps Press: 1 Set Of 8-10 Reps

Keep your body straight up, do not lean over too much.

 

Seated Triceps Press

Pullups: 1 Set Of 8-10 Reps

If you can't do pull-ups, do pull-downs. Do these slowly and go all the way up and down. Use the wide-grip bent bar.

 

Pullups

Bench Dips: 1 Set Of 8-10 Reps

Focus on the burn in your triceps to avoid working your chest.

 

Bench Dips

Standing Calf Raises: 1 Set Of 8-12 Reps

Go all the way down and up. Don't use too heavy of a weight where you can only do partial reps. Feel the burn!

 

Standing Calf Raises

Crunches: 1 Set Of 10-15 Reps

Don't work your abs on any off days. Abs are normal muscles just like your shoulders and chest!

 

Crunches

Additional Workout Tips

Length Of Your Workout:

The workout should last no longer than 45 minutes! Plan your rest between sets accordingly so that you finish in this time period. Studies have shown that after 47 minutes of intense weight training, your cortisol levels shoot up.

This means that the longer you workout after 47 minutes, the less results you will get and the more likely you will overtrain. So get in the gym, lift hard, stay focused and get out.

Train To Failure:

The most important thing is that you lift to absolute failure! It is almost 100% necessary to have a workout partner. If you need to get 8-10 reps, choose a weight that allows you to get 8-10 reps, but no more.

Once you reach your last rep, you should not be physically able to do another one, no matter what. Only you can judge if you are truly putting all possible effort into each set.

Only you can judge if you are truly putting all possible effort into each set.

Practice Proper Form:

Perform each set with good form. Cheating will only hurt your gains. Do each rep slowly and do not use momentum.

Each rep should use a full range of motion and take approximately 2 seconds on the way down and 2 seconds on the way up. Do not "jerk" the weight up. Slowly move it up and down. Use lighter weight if you must. This is important to your gains so don't ignore this!

Stay In Constant Motion:

Do not stop moving during any part of your set. You should stay in constant motion without locking out on any exercise. Do not stop at the bottom of your exercise.

Schedule

A full body workout that you will complete 2 1/2 or 3 days per week on one of the following schedules:

3 Days A Week:

1 on, 1 off, 1 on, 1 off, 1 on, 2 off. Usually people will do this by working out Monday, Wednesday and Friday with the other days completely off from weight training.

2 1/2 Days A Week:

Experienced lifters may benefit even more from taking more rest days. Have you ever noticed that after a 2-day rest period, your next workout is awesome? You feel good, your strength is up and you have a great workout.

Then, near the end of the week you feel tired and drained? Lifting on the following schedule allows you to get full recovery and have a record-breaking workout each time: 1 on, 2 off, repeat.

Experienced lifters may benefit more from taking more rest days.

Progression: You Need A Log

You must lift heavier each workout. If you lift 100 pounds for 10 reps each workout for months, your body will have no reason to get bigger and stronger. You will not grow unless your weights are going up repeatedly. The only way to fully track this is to write down everything you do in a workout log.

If last time you did 225 pounds for 10 reps on the bench press, you must go to at least 230 pounds for 8 reps on your next workout. If you do get 8 reps, then on your next workout you should get at least 9 reps with the same weight.

Once you can get 10 reps, you must raise the weight again. Look at your log from your last workout, and beat it on every exercise. Even if you only get half a rep more than before, you will be gaining.

It is important that you also track your body weight and measurements so you can see how much progress you have made. I recommend weighing yourself before each workout and measuring a few of your important body parts (like arms, thighs and waist) before you go to the gym.