Mass Moves for Building Muscle

Big is beautiful, and don’t let anyone tell you different.

Mass MovesWith size comes power, self-esteem and respect from others. It’s hard work getting huge and you have to appreciate the dedication put forth by those behemoths you see walking around the gym. They never miss a workout, never miss a meal, their supplement regime is on point and they never look.

Aside from having a difficult time finding clothes that fit (try finding pants that fit when you have 30-inch quads and a 32-inch waist) being huge is awesome! At every competition I’ve been to, when it comes time for the big boys to take the stage, the venue takes on a different air – everyone gets excited when the freaks step onstage.

To have freaky mass onstage, you have to have freaky mass in the offseason. Here are some mass-gaining tips to help you get huge.

Training for Mass

Big bodies are the result of big weights being moved in the gym. You have to attempt to be stronger each week, whether it’s increasing the weight or the reps. Handling more weight on all your exercises or doing the same weight but increasing the reps are great indicators that you are gaining more muscle and you’re well on your way to being one with the masses!

Mass-Building Workout

Day One: Chest/Shoulders/Triceps

Flat Bench Press/Incline Bench Press: 5 sets of each exercise, pyramiding up in weight and going as low as 4-6 reps on your final two sets.

*Take as long as 2-3 minutes rest in between your final two sets, so that you can attack the weight with full intensity and energy.
**Push the weight until it literally can’t move anymore to achieve complete muscle failure

Lateral Raises/Upright Rows: 4 sets of each with set, one being a warm-up set, and then moving into your working sets where you should aim to achieve muscle failure at around the 8-rep mark.

*Try using dumbbells, barbells, kettlebells and even plates to perform these exercises for variety.
**Remember your elbows must be higher than your wrists at the top of each of these movements.

Triceps Dips/Skull Crushers: 4-5 sets of each exercise, pyramiding up in weight and keeping in the 8-10 rep range on your final two working sets.

*Keep your elbows from flaring out to the sides, so all the stress is on your triceps.

Day 2: Rest

Day 3: Quads/Hamstrings/Calves

Squats/Leg Presses: 5 sets of each, pyramiding up in weight and then doing a drop set for your final two working sets. Start with a weight you can handle for only about 4-6 reps then perform a triple drop set by dropping the weight by about 50 pounds for 3 consecutive sets.

*Wear a belt and even use knee wraps to handle the heavy weight, and place the emphasis on the working muscle rather than the knee joint.
**If you don’t feel ill after doing the last two sets, you didn’t go hard enough!

Stiff-Legged Deadlifts: 4-5 sets pyramiding up in weight and going no lower than 10 reps on your final two working sets.

*Wear a belt to help keep your back supported and your midsection in check.
**Perform the exercise on a platform so that it allows your range of motion to go past your feet for an extreme stretch to your hams and glutes.

Standing Calf Raises: 4-5 sets, with set one being a high rep warm-up set of around 50-100 reps, then go straight to a weight where you can get 10 reps at best for 3-4 working sets.

*The calves are used all day when you walk and need a stimulus they’re not used to, which is heavy, heavy weight.
**Be sure to use a full range of motion and avoid bouncing on the balls of your feet, hold the stretch and the contraction for a 2 count.

Day 4: Rest

Day 5: Back/Traps/Biceps

Wide Grip Chins/Barbell Rows/Deadlifts: 4-5 sets of each going to failure on your chin-up sets and pyramiding up in weight for the bb rows and deadlifts, going as low as 6-8 reps.

*Think of your hands as hooks and grip the barbell with your finger tips to take the biceps out of the movement.
**Focus on the mind-muscle connection with your back muscles, as it’s hard for many to get the right feeling in their backs. It might have something to do with not being able to physically see the muscle working.

Barbell Shrugs: 4-5 sets pyramiding up in weight and going as low as 6-8 reps on your working sets.

*Shrug up and down with no rolling of the shoulders to avoid injury.
**Use wrist straps to help with your grip so you can handle extreme weights during this exercise.

Straight Barbell Curls/Dumbbell Hammer Curls: 4-5 sets of each pyramiding up in weight and going as low as 6-8 reps on your working sets.

*Focus on using correct form and then use a little cheating to move the weight on your final reps to get as much from your biceps as you can

Days 6 & 7: Rest

After you have completed this rotation, it’s time to do it all over again, but this time try using heavier weights or performing more reps on all your sets. A good tip would be to keep a training journal to chronicle the weights you used, so you’re not guessing and short-changing yourself and your gains.

Mass-Gaining Supplements

To build massive amounts of muscle, you have to eat massive amounts of food and supplement with the appropriate products to back up your efforts. Try stacking AMINOCORE, MUSCLEPRIME, KRUSH LOADED and VITASTACK for unbelievable gains in size and strength. Combining these products will not only give you the boost you need to hit the weights hard, it also has all the ingredients needed for repair and growth of new muscle tissue.

Being large and in charge is not for the faint-at-heart and only the hardcore will take mass to new levels. If you are a hard gainer, there’s still hope. You have to be consistent and persevere, even if gains are slow. If you tend to put on mass fairly easily, be careful of the type of mass you are putting on. Remember, you can’t flex fat, and quality before quantity counts when you are a bodybuilder looking to get huge.

Train smart, supplement accordingly and enjoy stretching the sleeves of your shirt and having to shop for a whole new wardrobe.

Dana Bushell

As a former provincial level bodybuilding competitor, and as a strength and conditioning coach, Dana has the advantage of being up to date with the current training and dieting practices used by the industry’s athletes. Along with being an Associate Professor of Communications, Dana is also a certified fitness consultant and a regular columnist for Muscle Insider.

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