8 Week Super Mass Training Program
So, you’ve been lifting for a few months with the same routine and the newbie gains are starting to stall, and you’re not sure of what to do from here. In this article I will explain why that’s happening to you, and what you can do to get back on track.
For example; you’ve been doing 3 sets 4-6 reps as heavy as you can, a typical mass workout. Things were great, but then your body started to make that rep and set range a habit. Habituation results in plateaus. When the habit kicks in, there is a gradual reduction of response coming from the body. The body stops responding. Of course the next step would be to do micro-loading and increase the weight on all of your lifts every week so you can progressively overload. But then we have to come back to the principle of accommodation.
Your body accommodates to the overload and soon you'll hit dead on into a plateau. The 4-6 rep range will not be effective anymore. And that's why we must jump back to a different rep range for your body to get out of the rut and grow again. This explains why growth isn't exactly a linear process all the time. It's got it's ups and downs for most of us.
Well I’ve taken the principle of accommodation, and the known facts that your body makes a habit of your routine, and made this 8 week training program that features:
* Different sets, and rep ranges every week.
* Every week the exercises are not completely the same, and the order is always different
* A mix of Muscle Overload Training and Volume Training.
All these minute details this program offers will ensure your body doesn’t create habituation. Promote growth you experienced when you first started body building, and of course if your like most of us, you’re in a plateau, this will break it and get you going strong again.
Now I bet you’re asking yourself, is this program for me? And my answer is YES! Weather you’re cutting and trying to gain and/or maintain lean muscle mass or you’re bulking and want size up. This will do the trick. After this 8 week program, you’re going to be saying goodbye to those nasty P-L-A-T-E-A-U-S., And hello to more S-O-L-I-D gains.
The instructions are simple:
On the 3 set 6-8 rep range weeks, you want to go heavy using the overloading principle. Make sure you have enough weight so you can do the minimum, but so much that you struggle to get the maximum.
On the 4 set 8-10 rep range weeks, you still want to go moderately heavy, but not so much to tier you’re self out, remember this week is all about VOLUME.
Week One
Monday Chest/Triceps
Chest:
Incline Bench Press- 3 Sets 6-8 Reps
Flat Bench Press- 3 Sets 6-8 Reps
Decline Bench Press- 3 Sets 6-8 Reps
High Cable Crossovers- 3 Sets 6-8 Reps
Triceps:
Incline Scull Crushers - 3 Sets 6-8 Reps
Rope Press downs- 3 Sets 6-8 Reps
Weighted Dips- 3 Sets 6-8 Reps
Tuesday Back/Biceps
Back:
Barbell Rows- 3 Sets 6-8 Reps
Wide-Grip Lat Pull downs- 3 Sets 6-8 Reps
Machine Rows- 3 Sets 6-8 Reps
Hyper-extensions- 3 Sets 6-8 Reps
Biceps:
Incline Dumbbell Curls- 3 Sets 6-8 Reps
Seated Dumbbell Hammer Curls- 3 Sets 6-8 Reps
Seated Concentration Curls- 3 Sets 6-8 Reps
Wednesday OFF!
Thursday Legs/Abs
Legs:
Squats- 3 Sets 6-8 Reps
Stiff Legged Dead lifts- 3 Sets 6-8 Reps
Calf Raises on Smith Machine- 3 Sets 6-8 Reps
Abs:
Weighted Leg Raises- 3 Sets 6-8 Reps
Weighted Crunches- 3 Sets 6-8 Reps
Friday-Shoulders/Traps
Shoulders:
Arnold Presses- 3 Sets 6-8 Reps
Seated Side Laterals- 3 Sets 6-8 Reps
Seated Rear Laterals- 3 Sets 6-8 Reps
Traps:
Dumbbell Shrugs- 3 Sets 6-8 Reps
Week Two
Monday Chest/Triceps
Chest:
Decline Dumbbell Presses- 4 Sets, 8-10 Reps
Flat Dumbbell Presses- 4 Sets, 8-10 Reps
Incline Dumbbell Presses- 4 Sets, 8-10 Reps
Incline Dumbbell Flyes- 4 Sets, 8-10 Reps
Triceps:
Weighted Dips- 4 Sets, 8-10 Reps
Straight-bar Press Downs- 4 Sets, 8-10 Reps
Skull Crushers- 4 Sets, 8-10 Reps
Tuesday Back/Biceps
Back:
T-Bar Rows- 4 Sets, 8-10 Reps
Wide-Grip Lat Pull downs - 4 Sets, 8-10 Reps
Weighted Wide Grip Pull-Ups- 4 Sets, 8-10 Reps
Biceps:
Standing Dumbbell Curls- 4 Sets, 8-10 Reps
Barbell Curls- 4 Sets, 8-10 Reps
Standing Dumbbell Hammer Curls- 4 Sets, 8-10 Reps
Wednesday OFF!
Thursday Legs/Abs
Legs:
Squats- 4 Sets, 8-10 Reps
Leg press (40 Degree) - 4 Sets, 8-10 Reps
Lying leg curl- 4 Sets, 8-10 Reps
Seated Calf Raises- 4 Sets, 8-10 Reps
Abs:
Decline Sit-ups (Weighted) - 4 Sets, 8-10 Reps
Ab Machine- 4 Sets, 8-10 Reps
Friday-Shoulders/Traps
Shoulders:
Seated Military Presses- 4 Sets, 8-10 Reps
Standing Front Alternating Dumbbell Laterals- 4 Sets, 8-10 Reps
Standing Dumbbell Side Lateral Raises- 4 Sets, 8-10 Reps
Traps:
Barbell Shrugs- 4 Sets, 8-10 Reps
Week Three!
Monday Chest/Triceps
Chest:
Flat Bench Press- 3 Sets 6-8 Reps
Incline Chest Press Machine- 3 Sets 6-8 Reps
Decline Dumbbell Flies-3 Sets 6-8 Reps
Low Cable Crossovers- 3 Sets 6-8 Reps
Triceps:
Two-arm overhead dumbbell extensions- 3 Sets 6-8 Reps
Rope Press Downs- 3 Sets 6-8 Reps
Skull Crushers- 3 Sets 6-8 Reps
Tuesday Back/Biceps
Back:
Machine Rows- 3 Sets 6-8 Reps
Weighted Wide-grip Pull-ups- 3 Sets 6-8 Reps
Behind the neck Lat Pull downs- 3 Sets 6-8 Reps
Biceps:
Standing EZ Bar Curls- 3 Sets 6-8 Reps
Seated Preacher Curls - 3 Sets 6-8 Reps
Standing Cable Curls- 3 Sets 6-8 Reps
Wednesday OFF!
Thursday Legs/Abs
Legs:
Leg Extensions- 3 Sets 6-8 Reps
Dumbbell Lunges- 3 Sets 6-8 Reps
Stiff Legged Dead lifts- 3 Sets 6-8 Reps
Calf Presses on Leg Press- 3 Sets 6-8 Reps
Abs:
Weighted Leg Raises- 3 Sets 6-8 Reps
Weighted Crunches- 3 Sets 6-8 Reps
Friday-Shoulders/Traps
Shoulders:
Upright Barbell Rows (close-grip)- 3 Sets 6-8 Reps
Seated Dumbbell Presses- 3 Sets 6-8 Reps
Arnold Presses- 3 Sets 6-8 Reps
Traps:
Dumbbell Shrugs- 3 Sets 6-8 Reps
Week Four!
Monday Chest/Triceps
Chest:
Flat Bench Dumbbell Presses- 4 Sets, 8-10 Reps
Incline Bench Press- 4 Sets, 8-10 Reps
Decline Bench Press- 4 Sets, 8-10 Reps
Pec Deck Machine- 4 Sets, 8-10 Reps
Triceps:
Close-grip Bench Press- 4 Sets, 8-10 Reps
Dumbbell Triceps Kickbacks- 4 Sets, 8-10 Reps
Rope Press downs- 4 Sets, 8-10 Reps
Tuesday Back/Biceps
Back:
Hyper-extensions- 4 Sets, 8-10 Reps
T-Bar Rows- 4 Sets, 8-10 Reps
Wide-Grip Lat Pull downs- 4 Sets, 8-10 Reps
Biceps:
Seated Alternating Dumbbell Curls- 4 Sets, 8-10 Reps
Incline Dumbbell Curls- 4 Sets, 8-10 Reps
Barbell Curls- 4 Sets, 8-10 Reps
Wednesday OFF!
Thursday Legs/Abs
Legs:
Front Squats- 4 Sets, 8-10 Reps
Leg Presses 40 (degree) – 4 Sets, 8-10 Reps
Lying leg curls- 4 Sets, 8-10 Reps
Seated Calf Raises- 4 Sets, 8-10 Reps
Abs:
Decline Sit-ups with a Plate- 4 Sets, 8-10 Reps
Ab Machine- 4 Sets, 8-10 Reps
Friday-Shoulders/Traps
Shoulders:
Upright Dumbbell Rows- 4 Sets, 8-10 Reps
Standing Dumbbell Side Lateral Raises- 4 Sets, 8-10 Reps
Seated Dumbbell Presses- 4 Sets, 8-10 Reps
Traps:
Barbell Shrugs- 4 Sets, 8-10 Reps
Week Five!
Monday Chest/Triceps
Chest:
Incline Bench Press- 3 Sets 6-8 Reps
Flat Bench Press- 3 Sets 6-8 Reps
Decline Bench Press- 3 Sets 6-8 Reps
High Cable Crossovers- 3 Sets 6-8 Reps
Triceps:
Incline Scull Crushers - 3 Sets 6-8 Reps
Rope Press downs- 3 Sets 6-8 Reps
Weighted Dips- 3 Sets 6-8 Reps
Tuesday Back/Biceps
[/b]B[/b]ack:
Barbell Rows- 3 Sets 6-8 Reps
Wide-Grip Lat Pull downs- 3 Sets 6-8 Reps
Machine Rows- 3 Sets 6-8 Reps
Hyper-extensions- 3 Sets 6-8 Reps
Biceps:
Incline Dumbbell Curls- 3 Sets 6-8 Reps
Seated Dumbbell Hammer Curls- 3 Sets 6-8 Reps
Seated Concentration Curls- 3 Sets 6-8 Reps
Wednesday OFF!
Thursday Legs/Abs
Legs:
Squats- 3 Sets 6-8 Reps
Stiff Legged Dead lifts- 3 Sets 6-8 Reps
Calf Raises on Smith Machine- 3 Sets 6-8 Reps
Abs:
Weighted Leg Raises- 3 Sets 6-8 Reps
Weighted Crunches- 3 Sets 6-8 Reps
Friday-Shoulders/Traps
Shoulders:
Arnold Presses- 3 Sets 6-8 Reps
Seated Side Laterals- 3 Sets 6-8 Reps
Seated Rear Laterals- 3 Sets 6-8 Reps
Traps:
Dumbbell Shrugs- 3 Sets 6-8 Reps
Week Six!
Monday Chest/Triceps
[b]Chest:
Decline Dumbbell Presses- 4 Sets, 8-10 Reps
Flat Dumbbell Presses- 4 Sets, 8-10 Reps
Incline Dumbbell Presses- 4 Sets, 8-10 Reps
Incline Dumbbell Flyes- 4 Sets, 8-10 Reps
Triceps:
Weighted Dips- 4 Sets, 8-10 Reps
Straight-bar Press Downs- 4 Sets, 8-10 Reps
Skull Crushers- 4 Sets, 8-10 Reps
Tuesday Back/Biceps
Back:
T-Bar Rows- 4 Sets, 8-10 Reps
Wide-Grip Lat Pull downs - 4 Sets, 8-10 Reps
Weighted Wide Grip Pull-Ups- 4 Sets, 8-10 Reps
Biceps:
Standing Dumbbell Curls- 4 Sets, 8-10 Reps
Barbell Curls- 4 Sets, 8-10 Reps
Standing Dumbbell Hammer Curls- 4 Sets, 8-10 Reps
Wednesday OFF!
Thursday Legs/Abs
Legs:
Squats- 4 Sets, 8-10 Reps
Leg press (40 Degree) - 4 Sets, 8-10 Reps
Lying leg curls- 4 Sets, 8-10 Reps
Seated Calf Raises- 4 Sets, 8-10 Reps
Abs:
Decline Sit-ups (Weighted) - 4 Sets, 8-10 Reps
Ab Machine- 4 Sets, 8-10 Reps
Friday-Shoulders/Traps
Shoulders:
Seated Military Presses- 4 Sets, 8-10 Reps
Standing Front Alternating Dumbbell Laterals- 4 Sets, 8-10 Reps
Standing Dumbbell Side Lateral Raises- 4 Sets, 8-10 Reps
Traps:
Barbell Shrugs- 4 Sets, 8-10 Reps
Week Seven!
Monday Chest/Triceps
Chest:
Flat Bench Press- 3 Sets 6-8 Reps
Incline Chest Press Machine- 3 Sets 6-8 Reps
Decline Dumbbell Flies-3 Sets 6-8 Reps
Low Cable Crossovers- 3 Sets 6-8 Reps
Triceps:
Two-arm overhead dumbbell extensions- 3 Sets 6-8 Reps
Rope Press Downs- 3 Sets 6-8 Reps
Skull Crushers- 3 Sets 6-8 Reps
Tuesday Back/Biceps
Back:
Machine Rows- 3 Sets 6-8 Reps
Weighted Wide-grip Pull-ups- 3 Sets 6-8 Reps
Behind the neck Lat Pull downs- 3 Sets 6-8 Reps
Biceps:
Standing EZ Bar Curls- 3 Sets 6-8 Reps
Seated Preacher Curls - 3 Sets 6-8 Reps
Standing Cable Curls- 3 Sets 6-8 Reps
Wednesday OFF!
Thursday Legs/Abs
Legs:
Leg Extensions- 3 Sets 6-8 Reps
Dumbbell Lunges- 3 Sets 6-8 Reps
Stiff Legged Dead lifts- 3 Sets 6-8 Reps
Calf Presses on Leg Press- 3 Sets 6-8 Reps
Abs:
Weighted Leg Raises- 3 Sets 6-8 Reps
Weighted Crunches- 3 Sets 6-8 Reps
Friday-Shoulders/Traps
Shoulders:
Upright Barbell Rows (close-grip)- 3 Sets 6-8 Reps
Seated Dumbbell Presses- 3 Sets 6-8 Reps
Arnold Presses- 3 Sets 6-8 Reps
Traps:
Dumbbell Shrugs- 3 Sets 6-8 Reps
Week Eight!
Monday Chest/Triceps
Chest:
Flat Bench Dumbbell Presses- 4 Sets, 8-10 Reps
Incline Bench Press- 4 Sets, 8-10 Reps
Decline Bench Press- 4 Sets, 8-10 Reps
Pec Deck Machine- 4 Sets, 8-10 Reps
Triceps:
Close-grip Bench Press- 4 Sets, 8-10 Reps
Dumbbell Triceps Kickbacks- 4 Sets, 8-10 Reps
Rope Press downs- 4 Sets, 8-10 Reps
Tuesday Back/Biceps
Back:
Hyper-extensions- 4 Sets, 8-10 Reps
T-Bar Rows- 4 Sets, 8-10 Reps
Wide-Grip Lat Pull downs- 4 Sets, 8-10 Reps
Biceps:
Seated Alternating Dumbbell Curls- 4 Sets, 8-10 Reps
Incline Dumbbell Curls- 4 Sets, 8-10 Reps
Barbell Curls- 4 Sets, 8-10 Reps
Wednesday OFF!
Thursday Legs/Abs
Legs:
Front Squats- 4 Sets, 8-10 Reps
Leg Presses 40 (degree) – 4 Sets, 8-10 Reps
Lying leg curls- 4 Sets, 8-10 Reps
Seated Calf Raises- 4 Sets, 8-10 Reps
Abs:
Decline Sit-ups with a Plate- 4 Sets, 8-10 Reps
Ab Machine- 4 Sets, 8-10 Reps
Friday-Shoulders/Traps
Shoulders:
Upright Dumbbell Rows- 4 Sets, 8-10 Reps
Standing Dumbbell Side Lateral Raises- 4 Sets, 8-10 Reps
Seated Dumbbell Presses- 4 Sets, 8-10 Reps
Traps:
Barbell Shrugs- 4 Sets, 8-10 Reps
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