Off-season for mass
This is a template that will probably give most of you a sweatpants boner. Most people
are closet bodybuilders even if they yearn to move big weights on the platform. With
mass (muscle, not fat) being the goal, we have to serve that master. You can‘t work for
everything at once. That's called overtraining and poor programming.
Main lift (first lift of the day): This is done just for the required reps. What this does is
help maintain/increase your total strength without taking away from the high volume
assistance work. You may find that the ―just do the required reps‖ will actually increase
your strength because you won't be pushing too hard. You‘ll free fresh and fast. But
please don‘t leave this out. You have to keep the heavier work in.
Assistance work: Because you're training to get bigger, this is the part of training you
need to focus on. I highly recommend working up to a higher volume because there isn't
any need to jump right into the cold water. Too many times people try to do everything
all at once when they increase the volume, and in two to three workouts, they're
completely burned out. So add in the increases of volume slowly. Personally, I think the
"boring but big" assistance work works very well for most people (this is explained in
detail in the 5/3/1 book). It's simple yet incredibly effective.
Conditioning: This needs to be done in such a way that you simply maintain your current
levels (or improve slightly) but don't take away from your recovery or training. This really
depends on where you're currently at and how out of shape you are. And really, if you're
fat and out of shape, you probably don‘t need to be doing this training template.
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Something as simple as three ―easy‖ Prowler workouts a week, a couple long walks,
some Strongman training after workouts (flipping tires, farmer‘s walk, etc), or weighted
vest walks upstairs/hills could fit the bill. None of these things should be done in such a
way that they compromise your mass building capabilities.
Note: Learn how to eat big. There are two easy ways to do this, and please don‘t be
one of those people who will argue about this. It works.
1. Drink a gallon of milk a day. I don‘t care what kind. Just do it.
2. Eat four normal meals per day. After each meal, drink a protein drink/MRP/weight
gain shake in two cups of milk. Add in whatever you want to increase the
calories.
That‘s it. Now stop being a skinny wimp who makes excuses. Be a man of action.
Monday
Military press, 5/3/1 sets/reps plus 1 drop set of 10–15 reps (each set of military
presses should be supersetted with chin-ups or lat pull-downs)
Dumbbell shoulder press, 5 sets of 10 reps
Barbell curls, 5 sets of 10 reps
Dumbbell rear raise/dumbbell lateral raise (superset), 3 sets of 10 reps each
Conditioning
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Tuesday
Deadlift, 5/3/1 sets/reps
Good morning, 4 sets of 10 reps
Bent over rows, 4 sets of 10 reps
Leg curls, 4 sets of 12 reps
Abdominal wheel, 4 sets of 12 reps
Conditioning
Thursday
Bench press, 5/3/1 sets/reps plus1 drop set of 10–15 reps (each set of bench
presses should be supersetted with chin-ups or lat pull-downs)
Dumbbell bench press, 5 sets of 10 reps
Chest supported rows, 5 sets of 12 reps
Triceps push-downs, 100 reps
Face pulls, 100 reps
Conditioning
Friday
Squat, 5/3/1 sets/reps plus 1 drop set of 20 reps
Leg press, 4 sets of 10 reps
Glute ham raises, 4 sets of 10 reps
Hanging leg raises, 4 sets of 10 reps
Conditioning
HOPPA !!
