Mass Building Training Program

Are You A Genetic Trash Bag?
 
 What’s my definition of a genetic trash bag?  I only have to look in the mirror to answer that question.  A person who is thin boned, light muscled and has difficultly putting on muscular weight. Those who down play the importance of genetics in bodybuilding are almost always those who were dealt a better-than-average set of genes.  A person with superior genes suited for gaining muscle can make some incredible gains with half as much effort as a genetically typical or disadvantaged trainee.
While it’s a huge error to underplay genetic factors, it’s a mistake to harp on about genetics.  I don’t care what your genetic endowment is; you can go a long way if you follow a bodybuilding program designed for your body type.
 I’ve seen so many wannabe bodybuilders slave away in the gym for months and even years without gaining any substantial size or strength.   After months and even years of fruitless results, they continue to follow the same useless training methods and nutrition programs and blame the failure of no gains on their genetics.  Baloney!!
 
 A Good Training Program Can Help  Makeup for Bad Genetics!
Getting bigger and stronger is all about going beyond what you have done before.  If you’re not getting bigger and stronger, it’s the combination of your training, rest and daily nutrition habits that’s at fault.  If you’re a genetic trash bag you really have to work at doing everything right.
 Growing bigger and stronger demands enormous determination to keep pushing your body safely to the limit, day in and day out.  I want to tell you that no routine, no diet, no supplement, no drug, no training partner exists that can get you to drive yourself to the limit when training at the gym. 
It’s the will to workout to failure in the gym that is the single factor for success.  Effort is the name of the game.
 
If you really train to your limit, you need to have adequate nutrition and rest to grow.  Sub par nutrition and resting habits will destroy even the most productive high intensity training.  You have to get obsessive about delivering true high intensity training in the gym, and then back it up with plenty of high nutrition foods and lots of rest.
 
How Should The Genetic Trash Bag Train? 
Three to a maximum of four workouts per week of periodized weight training, lasting for 60 minutes at the most, is all that’s needed to grow bigger and stronger. Cardiovascular exercise should be limited to a couple of light jogging sessions on the days off lasting no more than 20 minutes. Remember that the genetic trash bag needs to limit caloric expenditure. Because of this, he needs to get in the gym, stimulate the muscle and get out.
 
Mass Building Training Program
 
MONDAY
 
Bench Press: 2 sets of 10 for a warm-up, then do 5 sets 8/6/5/4/2 reps, using increasingly heavier weight.
Military Press: use the same warm-up and working sets as in the bench press.
Bent over Row: use the same warm-up and working sets as in the bench press.
Barbell Curl: use the same warm-up and working sets as in the bench press.
 
WEDNESDAY
 
Full Squat: 1 set of 10 or 20 for a warm-up.  Then 8/6/4/3/2 reps. Reduce weight to 60% of maximum lift and do 2 sets of 12 reps.
Deadlift: 2 sets of 10 for warm-up.  Increase weight and do 5 sets of 5 reps.
 
FRIDAY
 Use 40% of Maximum Weight On Friday
 
Bench Press: 4 sets of 12 reps with a weight of 40% to 45% of your maximum lift.
Full Squat: same sets and reps as above.
Deadlift: same sets and reps as above.
Bent over Row: same sets and reps as above.
Barbell Curl: same sets and reps as above.
Rest no more than 60 seconds between each set on Friday’s workout.  It is a light day used to recuperate the muscles by flushing out toxins and waste in your system with the pump.  Friday’s workout is very important to set up your metabolic system for growth.  Do not miss this workout.

Tomorrow I will post the nutritional needs that act as the wick and fire of this dynamite workout program.
Dan Przyojski
N.F.P.T. Certified CPT
Mr Toledo
Masters Mr Michigan
Author
​Trauma Survivor

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