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Take Your Mass To a Whole New Level "The New M.I.T. Bulking Workout "
By: Superfrk
M.I.T. stands for Mass Intensity Training. It is a set of principles that will make your mass training more effective and productive. Here is a break down of the basic principles.
1. Use controlled basic movements. - Basic movements build mass; you should be able to control the weight with a pace of 4 sec upswing and 4 sec on the downswing.
2. Only train a body part no more than once per 5 - 7 days. – Muscle is built out side of the gym. This will give your body the time needed to recover and prevent over training. Also to increase LBM places a heavy load on the body’s resources. This time off will help you to perform at your very best.
3. Keep all workouts under 30 – 45 min. – Any thing over 45 min will become catabolic and will actually damage muscle. It is our goal to increase LBM so this is not a desired result. Also the first 20 – 30 min of strenuous exercise has been shown to be highly anabolic in nature. This is a tremendous benefit and is the reason for the time restriction.
4. Use heavy weights that you can only lift for 4 –8 reps per set. - This range has been proven to promote the most hypertrophy. To increase muscle mass you must constantly shock the muscle. This causes the adaptive ability of the body to kick in and will promote growth and recovery. Note every workout you should be able to increase the weight used by 2.5 – 5 lbs. or more.
5. Take a week off every 12 -15 weeks of training – You can not expect your body to run at 100% all the time. Give it a break and you will find it of benefit mentally and physically. I know it is hard to believe but your performance and progress will improve as well.
The most frequent mistakes made, when entering a mass phase lie within the hit and miss approach taken by the trainee. Most simply state that they are going on a bulk phase and apply little to no thought toward it. And due to their half ass approach they do not yield even close to the results that they could have, if they had planned for it. This however is a mistake you will have the opportunity to avoid. Simply because the following two articles will completely break down the workout and diet designed for one thing and one thing only. Mass!!!!
Pre- Cycle Important!
Though you are aiming for a Herculean type physique, you must keep in mind that we are still plagued by human frailties. Mainly over training, while I do not like to harp on this subject, it must be addressed and taken very seriously if you are to optimally progress in this program.
Bodybuilders go through three stages. The first is a maintenance stage, in which the athlete has decided to maintain his current physique. The second is a cutting stage in which their main concentration is to get lean. The third is of course the bulking phase. The latter two are the most frequently used of the three. This is because the bodybuilding mentality is one of conquest. We are always trying to improve in one area or another and can't stand the thought of becoming stagnant.
However because of our ferocity to grow, we frequently make the mistake of going from a cutting phase into our bulking stage without a break in between the two. I say mistake, because if you have been cutting for several weeks or perhaps several months your body is without a doubt in an over trained state! You cannot place yourself under that much stress and not expect this to take place. This is why I highly recommend every bodybuilder starts their bulk by taking 5-7 days off to first recover. If they do not, they will severely limit their gains! Like a warrior preparing for battle you can take this time to pre-plan your meals and workout schedule.
Separate your 12 week Bulk Phase into Workout Cycles
I do not believe that the human body can be pushed at 100 percent of its capacity for more than 6-12 weeks without needing some kind of small break ( I.E. 5-7 days ). It simply cannot take more stress than that and for this reason the following workout will last within that range of time. This particular bulking cycle will span a total of 24 workouts. After which you will have gained allot of mass over your entire body. I would strongly suggest that you take another 5 days off when you have completed this cycle as your body will definitely need it!
Training Split
I have designed this training schedule so that:
A. Each body part will be worked every 5th day. I.E. if you worked your chest on Monday it will be worked again on Saturday. This will allow plenty of rest and believe me; you are going to need it! If you follow the program correctly you are going to be one sore Mutha Fucker !
B. Body parts that work in unison will be worked all in one workout. For example when you exercise your back, you also have pre-fatigued your forearms and biceps. Therefore you will work them all in the same day.
One Complete Cycle Will Be:
Monday: Chest, Shoulders, Triceps
Tuesday: Hang out at muscledfreakz.com message board
Wednesday: Back, Biceps, Forearms
Thursday: Quads, Hamstrings, Calves
Friday: Go on a date.
Saturday: Start the Cycle Over
For your first and second cycle you will use workout number one. When you have completed two cycles you will want to start adapting the workout to find what best works for you for the following two cycles. Following these cycles you will go back to workout number one and then back to your constantly adapting workout two. After this you will have finished 24 brutal mass building workouts!
Overview:
Cycles 1-2 = workout one
Cycles 2-4 = Adaptive workout two
Cycles 5-6 = workout one
Cycles 7-8 = Adaptive workout two
Finished (rest 5 days after which you can either repeat or start a new program)
Intensity
The key to any routine is not necessarily the volume but the intensity that the athlete applies to it! I cannot stress this point enough. I've seen bodybuilders get done in 3 sets what it took others to get done in 20. As I said before the experienced bodybuilder can make one set of 4-6 rep squats more intense than 10 sets of normal range squats. This is why I am asking you to challenge yourself mentally and to break your pain barriers.
Volume of the Workout Explained
My goal when I designed this workout was to create a hardcore enough routine to stimulate a maximum amount of hypertrophy. However I am staying away from allot of volume and opting for more shocking methods. The workouts shouldn't last too long. However with the correct intensity you should have problems moving after these. The reason why I am staying away from high volume is because I want recovery to be at a maximum. Remember you will be constantly blasting and bombarding your body for a span of 24 ass kicking workouts.
Shocking Principles
As you will notice, I am incorporating a high number of shocking principles. Each has a purpose and I will explain it as I narrate the routine to you.
Finally the Workout!
First Priority: Take 5-7 days off! And just Kick it! Watch T.V., get a Massage, hell you may even work on your tan. But try and limit your physical activity.
Chest, Shoulders, Triceps (Workout one)
Chest
Decline Bench: This way we can isolate the lower pecs. If you are at home and do not have a decline
bench then flat will serve as an excellent substitute.
Speed of The Rep: This program will focus on slow controlled movements. The tempo will be to move the weight as slowly and controlled as you possibly can and then smoothly down (approximately 4 second on the way down. The only exception will be on the last rep. On this rep I want you to pause at the top for a peak contraction and lower slowly (approximately 6-8 seconds on the negative rep.) My purpose here is to target the maximum amount of muscle fibers as possible.
2 sets total
reps ( 4 - 6 )
Then immediately do a set of dumbbell fly’s
Reps to failure (6-10)
This is commonly referred to as “compound aftershock” That is when you follow a compound movement with a “stretching movement “This method will stimulate a tremendous amount of hypertrophy.
Incline bench ( same thing 2 sets of 4-6 reps) then use compound aftershock with 1 set incline dumbbell fly’s (6- 10) reps
shoulders
We have already pre-fatigued your shoulders through bench presses. We will now brutally target every single fiber that your delts have left in one fail swoop!!!
dumbbell shoulder presses
Choose a light weight that you can easily get 8 repetitions with. Once you accomplish this, without rest pick up a heavier dumbbell and get 8 reps with it. Do 1 set with a weight that you can only lift for (4 – 6) reps. Now here is where the pain begins, when your delts are so pumped with blood that you are begging for mercy! Now do 1 more set of (4-6) reps with the same weight or in till failure.
All the sets are performed without rest!
For the final blow, and to add delt width perform the following:
one double drop set of standing side lateral raises ( 8, 10, 12 )
one single drop set of standing side lateral raises ( 8, 10 or in till failure)
Triceps mass
We are staying with the basics on your triceps. Pure mass exercises!
3 sets behind the back dips for triceps (8-10) reps
Quads, Hamstrings, Calves (Workout One)
Squats 3 supersets: Main emphasis quads, secondary effect, hamstrings, glutes
Wide stance squat, toes pointed out and parallel (12, 10, 8) super set with 10 one and a half rep sissy squats, 8 and then 6. The half rep should be performed on the lower half of the exercise. This is again compound aftershock. A compound and heavy exercise super set with a stretching exercise.
This combination can't be beat.
You should notice more peak and mass on your entire quadriceps muscle.
Lunges 4 straight Sets Main emphasis hamstrings,
Lunges create tremendous peak and mass in the hamstrings. They also tie them into the quadriceps muscle. In edition they build up and strengthen the gluts, perhaps more than any exercise on earth. You will perform 4 sets of dumbbell lunges. This is one of the only exercises that I will not ask you to go to close to failure on. However you need to choose a weight that is challenging for the rep range that I assign. ( 12, 10, 8, 6, ) In edition I want you to perform one leg at a time rather than alternate.
Lying Leg Curls
We will finish your hamstrings off with.
2 sets lying hamstring curls (4-6)
one single drop set ( 8, 12 )
Standing Calf Raises
More than ever intensity is the key for the following two sets! Give it everything you have and you will see great growth in your calves!
2 sets standing (4-6)
one single drop set standing ( 10, 8 )
Back, Biceps, Forearms (Workout One)
Back workout
Wide Grip Pull-ups: Palms facing away from you
3 sets of wide grip pull-ups to failure On the last set once you have reached failure set a bench underneath the bar and assist yourself up with it and perform an excruciatingly slow negative rep on the way down! This is where intensity comes in! You can absolutely destroy your back if these are done slow enough! Fight your weight all the way down! It should take a minimum of 5 seconds to lower your self. Perform 5 of these negative reps immediately after you reach failure on the last set.
Note: If you cannot get many pull-ups then use a bench to assist you or spotter and heavily concentrate on the negative rep. Wide grip (10, 8, 6) This will strengthen your ability to perform the exercise and you will get tremendous gains from it as well!
Close Grip Pull-ups
3 sets of close grip to failure plus 5 negative reps on the last set. Your main concentration on this exercise needs to be the stretch you get at the bottom. Work on having a full range of motion. I emphasize the stretch, because it will bring your lats much lower and produces a significantly higher amount of growth compared to if you had just done partial reps.
Seated Cable Rows super set with Bent Over dumbbell Laterals ( seated or standing )
Seated cable rows 3 sets of (12, 10, 8) reps superset with 3 sets of bent over dumbbell laterals. When you reach failure on the seated cable rows cheat out these amount of reps on each set (4, 5, 6)
The same principle applies with bent over dumbbell laterals. ( 12, 10, 8 ) reps plus cheat reps ( 2, 3, 4) This superset will do three things:
1. Thicken your back
2. Create detail on the upper back and traps
3. Give your Shoulders a 3d look by concentrating on the rear delt.
Biceps:
Concentration Curls
We are going to pre-fatigue the “peak” of the muscle so that they rise more dramatically when flexed.
Perform one set of concentration curls (4-6).
Standing Barbell or Cambered bar Curls
2 Sets (4-6) one cheat rep after each set to failure. The key here is to heavily concentrate on the muscle. Don't just throw the weight back and forth! It should take you 2 sec to raise it and 2 to lower it.
2 sets lying dumbbell curls (4-6) note: of advanced add one additional set of (4-6)
The main concentration here is the stretch! Get a full stretch at the bottom of the exercise! This is a great finisher for the biceps.
Forearms:
Hammer Curls
2 single sets of slight incline hammer curls (4-6) It should take one second to raise the weight and 3 to lower it.
Behind The Back Wrist Curls
2 sets of behind the back wrist curls (8)
Conclusion
The program will test you both physically and mentally to entirely new heights. However, if you do decide to embark on this journey you will know what it means to be hardcore. And in the process you will pack on a whole new layer of muscle mass!
By: Superfrk
M.I.T. stands for Mass Intensity Training. It is a set of principles that will make your mass training more effective and productive. Here is a break down of the basic principles.
1. Use controlled basic movements. - Basic movements build mass; you should be able to control the weight with a pace of 4 sec upswing and 4 sec on the downswing.
2. Only train a body part no more than once per 5 - 7 days. – Muscle is built out side of the gym. This will give your body the time needed to recover and prevent over training. Also to increase LBM places a heavy load on the body’s resources. This time off will help you to perform at your very best.
3. Keep all workouts under 30 – 45 min. – Any thing over 45 min will become catabolic and will actually damage muscle. It is our goal to increase LBM so this is not a desired result. Also the first 20 – 30 min of strenuous exercise has been shown to be highly anabolic in nature. This is a tremendous benefit and is the reason for the time restriction.
4. Use heavy weights that you can only lift for 4 –8 reps per set. - This range has been proven to promote the most hypertrophy. To increase muscle mass you must constantly shock the muscle. This causes the adaptive ability of the body to kick in and will promote growth and recovery. Note every workout you should be able to increase the weight used by 2.5 – 5 lbs. or more.
5. Take a week off every 12 -15 weeks of training – You can not expect your body to run at 100% all the time. Give it a break and you will find it of benefit mentally and physically. I know it is hard to believe but your performance and progress will improve as well.
The most frequent mistakes made, when entering a mass phase lie within the hit and miss approach taken by the trainee. Most simply state that they are going on a bulk phase and apply little to no thought toward it. And due to their half ass approach they do not yield even close to the results that they could have, if they had planned for it. This however is a mistake you will have the opportunity to avoid. Simply because the following two articles will completely break down the workout and diet designed for one thing and one thing only. Mass!!!!
Pre- Cycle Important!
Though you are aiming for a Herculean type physique, you must keep in mind that we are still plagued by human frailties. Mainly over training, while I do not like to harp on this subject, it must be addressed and taken very seriously if you are to optimally progress in this program.
Bodybuilders go through three stages. The first is a maintenance stage, in which the athlete has decided to maintain his current physique. The second is a cutting stage in which their main concentration is to get lean. The third is of course the bulking phase. The latter two are the most frequently used of the three. This is because the bodybuilding mentality is one of conquest. We are always trying to improve in one area or another and can't stand the thought of becoming stagnant.
However because of our ferocity to grow, we frequently make the mistake of going from a cutting phase into our bulking stage without a break in between the two. I say mistake, because if you have been cutting for several weeks or perhaps several months your body is without a doubt in an over trained state! You cannot place yourself under that much stress and not expect this to take place. This is why I highly recommend every bodybuilder starts their bulk by taking 5-7 days off to first recover. If they do not, they will severely limit their gains! Like a warrior preparing for battle you can take this time to pre-plan your meals and workout schedule.
Separate your 12 week Bulk Phase into Workout Cycles
I do not believe that the human body can be pushed at 100 percent of its capacity for more than 6-12 weeks without needing some kind of small break ( I.E. 5-7 days ). It simply cannot take more stress than that and for this reason the following workout will last within that range of time. This particular bulking cycle will span a total of 24 workouts. After which you will have gained allot of mass over your entire body. I would strongly suggest that you take another 5 days off when you have completed this cycle as your body will definitely need it!
Training Split
I have designed this training schedule so that:
A. Each body part will be worked every 5th day. I.E. if you worked your chest on Monday it will be worked again on Saturday. This will allow plenty of rest and believe me; you are going to need it! If you follow the program correctly you are going to be one sore Mutha Fucker !
B. Body parts that work in unison will be worked all in one workout. For example when you exercise your back, you also have pre-fatigued your forearms and biceps. Therefore you will work them all in the same day.
One Complete Cycle Will Be:
Monday: Chest, Shoulders, Triceps
Tuesday: Hang out at muscledfreakz.com message board
Wednesday: Back, Biceps, Forearms
Thursday: Quads, Hamstrings, Calves
Friday: Go on a date.
Saturday: Start the Cycle Over
For your first and second cycle you will use workout number one. When you have completed two cycles you will want to start adapting the workout to find what best works for you for the following two cycles. Following these cycles you will go back to workout number one and then back to your constantly adapting workout two. After this you will have finished 24 brutal mass building workouts!
Overview:
Cycles 1-2 = workout one
Cycles 2-4 = Adaptive workout two
Cycles 5-6 = workout one
Cycles 7-8 = Adaptive workout two
Finished (rest 5 days after which you can either repeat or start a new program)
Intensity
The key to any routine is not necessarily the volume but the intensity that the athlete applies to it! I cannot stress this point enough. I've seen bodybuilders get done in 3 sets what it took others to get done in 20. As I said before the experienced bodybuilder can make one set of 4-6 rep squats more intense than 10 sets of normal range squats. This is why I am asking you to challenge yourself mentally and to break your pain barriers.
Volume of the Workout Explained
My goal when I designed this workout was to create a hardcore enough routine to stimulate a maximum amount of hypertrophy. However I am staying away from allot of volume and opting for more shocking methods. The workouts shouldn't last too long. However with the correct intensity you should have problems moving after these. The reason why I am staying away from high volume is because I want recovery to be at a maximum. Remember you will be constantly blasting and bombarding your body for a span of 24 ass kicking workouts.
Shocking Principles
As you will notice, I am incorporating a high number of shocking principles. Each has a purpose and I will explain it as I narrate the routine to you.
Finally the Workout!
First Priority: Take 5-7 days off! And just Kick it! Watch T.V., get a Massage, hell you may even work on your tan. But try and limit your physical activity.
Chest, Shoulders, Triceps (Workout one)
Chest
Decline Bench: This way we can isolate the lower pecs. If you are at home and do not have a decline
bench then flat will serve as an excellent substitute.
Speed of The Rep: This program will focus on slow controlled movements. The tempo will be to move the weight as slowly and controlled as you possibly can and then smoothly down (approximately 4 second on the way down. The only exception will be on the last rep. On this rep I want you to pause at the top for a peak contraction and lower slowly (approximately 6-8 seconds on the negative rep.) My purpose here is to target the maximum amount of muscle fibers as possible.
2 sets total
reps ( 4 - 6 )
Then immediately do a set of dumbbell fly’s
Reps to failure (6-10)
This is commonly referred to as “compound aftershock” That is when you follow a compound movement with a “stretching movement “This method will stimulate a tremendous amount of hypertrophy.
Incline bench ( same thing 2 sets of 4-6 reps) then use compound aftershock with 1 set incline dumbbell fly’s (6- 10) reps
shoulders
We have already pre-fatigued your shoulders through bench presses. We will now brutally target every single fiber that your delts have left in one fail swoop!!!
dumbbell shoulder presses
Choose a light weight that you can easily get 8 repetitions with. Once you accomplish this, without rest pick up a heavier dumbbell and get 8 reps with it. Do 1 set with a weight that you can only lift for (4 – 6) reps. Now here is where the pain begins, when your delts are so pumped with blood that you are begging for mercy! Now do 1 more set of (4-6) reps with the same weight or in till failure.
All the sets are performed without rest!
For the final blow, and to add delt width perform the following:
one double drop set of standing side lateral raises ( 8, 10, 12 )
one single drop set of standing side lateral raises ( 8, 10 or in till failure)
Triceps mass
We are staying with the basics on your triceps. Pure mass exercises!
3 sets behind the back dips for triceps (8-10) reps
Quads, Hamstrings, Calves (Workout One)
Squats 3 supersets: Main emphasis quads, secondary effect, hamstrings, glutes
Wide stance squat, toes pointed out and parallel (12, 10, 8) super set with 10 one and a half rep sissy squats, 8 and then 6. The half rep should be performed on the lower half of the exercise. This is again compound aftershock. A compound and heavy exercise super set with a stretching exercise.
This combination can't be beat.
You should notice more peak and mass on your entire quadriceps muscle.
Lunges 4 straight Sets Main emphasis hamstrings,
Lunges create tremendous peak and mass in the hamstrings. They also tie them into the quadriceps muscle. In edition they build up and strengthen the gluts, perhaps more than any exercise on earth. You will perform 4 sets of dumbbell lunges. This is one of the only exercises that I will not ask you to go to close to failure on. However you need to choose a weight that is challenging for the rep range that I assign. ( 12, 10, 8, 6, ) In edition I want you to perform one leg at a time rather than alternate.
Lying Leg Curls
We will finish your hamstrings off with.
2 sets lying hamstring curls (4-6)
one single drop set ( 8, 12 )
Standing Calf Raises
More than ever intensity is the key for the following two sets! Give it everything you have and you will see great growth in your calves!
2 sets standing (4-6)
one single drop set standing ( 10, 8 )
Back, Biceps, Forearms (Workout One)
Back workout
Wide Grip Pull-ups: Palms facing away from you
3 sets of wide grip pull-ups to failure On the last set once you have reached failure set a bench underneath the bar and assist yourself up with it and perform an excruciatingly slow negative rep on the way down! This is where intensity comes in! You can absolutely destroy your back if these are done slow enough! Fight your weight all the way down! It should take a minimum of 5 seconds to lower your self. Perform 5 of these negative reps immediately after you reach failure on the last set.
Note: If you cannot get many pull-ups then use a bench to assist you or spotter and heavily concentrate on the negative rep. Wide grip (10, 8, 6) This will strengthen your ability to perform the exercise and you will get tremendous gains from it as well!
Close Grip Pull-ups
3 sets of close grip to failure plus 5 negative reps on the last set. Your main concentration on this exercise needs to be the stretch you get at the bottom. Work on having a full range of motion. I emphasize the stretch, because it will bring your lats much lower and produces a significantly higher amount of growth compared to if you had just done partial reps.
Seated Cable Rows super set with Bent Over dumbbell Laterals ( seated or standing )
Seated cable rows 3 sets of (12, 10, 8) reps superset with 3 sets of bent over dumbbell laterals. When you reach failure on the seated cable rows cheat out these amount of reps on each set (4, 5, 6)
The same principle applies with bent over dumbbell laterals. ( 12, 10, 8 ) reps plus cheat reps ( 2, 3, 4) This superset will do three things:
1. Thicken your back
2. Create detail on the upper back and traps
3. Give your Shoulders a 3d look by concentrating on the rear delt.
Biceps:
Concentration Curls
We are going to pre-fatigue the “peak” of the muscle so that they rise more dramatically when flexed.
Perform one set of concentration curls (4-6).
Standing Barbell or Cambered bar Curls
2 Sets (4-6) one cheat rep after each set to failure. The key here is to heavily concentrate on the muscle. Don't just throw the weight back and forth! It should take you 2 sec to raise it and 2 to lower it.
2 sets lying dumbbell curls (4-6) note: of advanced add one additional set of (4-6)
The main concentration here is the stretch! Get a full stretch at the bottom of the exercise! This is a great finisher for the biceps.
Forearms:
Hammer Curls
2 single sets of slight incline hammer curls (4-6) It should take one second to raise the weight and 3 to lower it.
Behind The Back Wrist Curls
2 sets of behind the back wrist curls (8)
Conclusion
The program will test you both physically and mentally to entirely new heights. However, if you do decide to embark on this journey you will know what it means to be hardcore. And in the process you will pack on a whole new layer of muscle mass!
