Friday, March 26, 2010

Blue Collar Training For Mass and Strength - Part II

In the first part of this series I talked about eating to gain mass. In this part I will lay out a training template to put together a quality mass building routine and some factors outside of the gym that play a role in training progress as well.

Getting stronger, with an exception...

Since we're really talking about getting bigger in this series, we need to address correlation of strength and size. If your diet is dialed in, you need to get stronger to gain more lean mass, but with a caveat. You need to get stronger within a certain rep range. Training for a maxium single is more nervous system related, but training with maximum mass as an emphasis is closer related to time under tension, and of course a surplus of calories.

Now when I say time under tension, I'm not talking about super-slow training or counting rep speed or any of that stuff. I'm talking about a general repetition range. There is a reason after deccades of bodybuilding that the majority of bodybuilders train in a higher rep range than most powerlifters. Because training in medium and higher rep ranges is generally a superior way to build mass. Something in the neighborhood of 9-20 reps per working set seems to be ideal. Legs even tend to respond to higher rep ranges. Just ask Tom Platz. Now again, we're talking about using as much weight as you can handle in that rep range. This isn't an excuse to train "light". We're talking about moving as big a weights as you can move on that rep range.

This doesn't exclude lower rep ranges. 5's have often been touted as the single best rep range because it gives you a bit of both worlds. Good carryover to your one rep max and mass gain. So we will include some 5-8 range stuff as well.


Kirk Karwoski had a love for sets of 5 and he was kinda strong, so it's probably ok to do sets of 5 for mass building too.

Volume -

The next issue to tackle is training volume. I have never been an advocate of high volume training. It's never produced mass or strength gains for me like low volume training has. I completely believe in the adage "you can train hard or you can train for long time, but you can't do both." Focusing on a select few movements per session and working hard on those has been very productive for me and the people I have trained and helped over the years. Now low volume and high volume differs for everyone. A guy that is used to doing 20 working sets in a general training session may say that 8 working sets in a session is low volume. The guy who has been doing 3 working sets may say 6 sets is high volume. You also have to factor in the level of strength you are at. If you're squatting 500 for 13 reps your recovery between not only sets will probably be longer, but so will the time you need between training sessions. Exercise selection plays a part in this as well. Generally speaking, it takes longer to recovery from a barbell movement than dumbbell movement. And longer to recovery from a dumbbell movement, than machine. So with that in mind, you can lay out your volume related to the movements you choose in your program.

Barbell Movements -
When working to failure - work up to 1 top set all out, sometimes using an intensity technique
When working shy of failure - 2 top sets leaving a couple of reps in the tank (a couple means two BTW)

Dumbbell Movements -
When working to failure - working up to 1 top set all out with an intensity technique added (rest/pause, strip sets)
When working shy of failure - 2-3 top sets leaving a couple of reps in the tank

Machine Movements -
When working to failure - 2-3 top sets to failure with added intensity techniques occasionally
When working shy of failure - 4-5 sets leaving a couple of reps in the tank and limiting rest between sets

Bodyweight Movements (dips, chins, push ups, lunges) -
Pick a desired number of total reps and shoot for that in as few sets as possible


Dips (chains optional) are an awesome exercise for building mass.

Now this isn't science. This is what I believe works well for most people. This should also allow you to program in some intensity cycling to your routine, so that you aren't training balls out so much that you grind your bones into dust inside of 3 weeks. That's not productive training either. Also during a pure mass building phase, don't be afraid of machine work. They are great for using intensity techniques with and training to failure is safe and the injury factor is generally low (granted that the the machine is built physiologially sound, don't use any machine that hurts in a bad way, obviously). Second, machines are generally joint friendly, and giving the joints a break is never a bad thing.

Frequency -

For mass training there is that balance of growth stimulation and recovery again. How many times should you be in the gym? I believe for the most part, you can accomplish all you need to accomplish with three training sessions a week. I think you can even do it with two, but that's a hard sell.

A great way to rotate everything in and maximize recovery is to do all of your upperbody pushing and pulling on one day, and all of your lower body work on the other. Spread that across 4 workouts but lift three times a week. So one week you would train upperbody twice, and lower body once. The next week would be lower body twice and upperbody once. Like so...

Week 1 -
upper body A
lower body A
upper body B

Week 2 -
lower body B
upper body A
lower body A

So as you can see, you will have to set up two upper-body sessions, and two lower body sessions. The key here will be to manage those properly so that you can train hard as hell during certain periods, then back off a bit during others. If you want to program in a deload, that's fine. However for mass gaining I like to string it out a bit longer. Something in the 6-8 week range then see how I am feeling. If my joints are achy and I am not wanting to go to the gym, I will generally take a whole week off. I would then restart everything without any intensity techniques added in and train shy of failure for the first week or two.

Another option is to train 5 times over a two week period. You can use the same rotation of workouts however one week you're going to train 3 times, and the next week twice. This puts recovery at a premium and works really well. You can also stagger your cardio work as well (you didn't think you'd stop all cardio just because you're training for mass did you?). Doing two cardio sessions the week you train three times, and three times the week you train twice. It would look like so...

Week 1 -
upper body A
lower body A
upper body B

Week 2 -
lower body B
upper body A

Week 3 -
lower body A
upper body B
lower body B

Week 4 -
upper body A
lower body A


Putting it all together -

Since we've talked about rep range, volume, and frequency the only thing left to do put this all together.

There is no "perfect" routine in this article. I am simply giving ideas based on what I have seen work. So I will outline how I might set up a few routines using the principles above...

-------------------------------------------------------------------------------

Week 0 - Break In Week -
Use the first week of the routine below, but use no intensity techniques, and leave a couple of reps in the tank on every exercise.

Week 1 -
Upper Body A - Intensity Based
Bench Press - work up to a top set of 5-8 all out to failure
Barbel Rows - work up to a top set of 5-8 all out to failure
Incline Db Press - 1x15-20 reps rest/pause style
Cuff work - 2-3 sets light

Lower Body A - Intensity Based
Squats - work up to a top set of 12-20
Stiff Leg Deadlift - work up to a top set of 15
Leg Curl - 1 strip set 10/10/10 all to failure

Upper Body B - DB, Bodyweight and Machine Based - Moderate Intensity Overall
Db Bench Press - 3 sets of 12-15 heavy, but leaving a rep or two in the tank
Chins - 30-50 reps in as few sets or as little time as possible
Hammer Strength Incline Press - 2 straight sets of 8-10 taken to failure
Cuff work - 2-3 sets light

Week 2 -
Lower Body B - Machine and Bodyweight Movement Based - Low Intensity
1-Legged Squats or Walking Lunges - 80-100 total reps
Leg Press - 4-5 sets of 15-20
Glute-Ham Raises - 30 total reps

Reapeat Upper Body A

Repeat Lower Body A


A very bare bones routine could look like so (and work REALLY well)


Day 1 -
Bench-2 working sets
Dips-50-100 total reps
Upright Rows-2 working sets

Day 2 -
Squats-2 working sets
Rows-2 working sets
Chins-30-50 total reps

Day 3 -
Incline-2 working sets
Press Behind the Neck or Standing Military Press-2 working sets
Side Laterals-2-3 working sets

Day 4 -
Deadlifts-2 working sets
Rows-2 working sets
Chins-20-30 total reps weighted


You could rotate these the same way and just try like hell to get as brutally strong using a few sets shy of failure, slowly adding reps or a couple of pounds every week until you stagnate, then reset those lifts (take around 15% off and start over).

These are just example routines, but they could be used as written with great results as well. There are no curls and no isolation tricep exercises and I don't have a problem if you wanted to throw something in at the end of the upperbody days. I would just limit it to cables and dumbbell work because the meat and potatoes should be the squats, presses, rows, chins, etc.

The other thing you may notice on the first routine is that I set it up so that you basically do two all out sessions per week, then have a moderate or low intensity based day. These days should be "fun" where you get a pump, lube the joints up, and feel better leaving the gym than when you walked in. As I noted, beating the snot out of yourself every single session is a sure fire way to grind your bones to dust in no time. Plus, training should still be fun sometimes. Especially on those days where you feel like shit and don't want to go on.

On the second routine the majority of the movements are barbell movements so I'd personally recommend using the "2 sets with a few left in the tank" methodology here. Just concentrate on adding a few reps every few weeks or a couple of pounds. A mere 2 pounds a month on your bench is 24 pounds on your bench in a year. For guys with an already good level of strength that is a heck of a nice gain.

So if you're an intensity guy, the first routine may be more to your liking. If you are a guy who likes to get a little more volume in, the second routine may be more to your liking. You still have a bit a little bit of your own scientist no matter what, and try some things out. If something is working however, don't fix it. Stick with it until it isn't.

I also strongly advise listening to your body. If you are tired but are scheduled to do a high intensity session, take another day of rest and try it tomorrow. Or do the same movements but go in and do something light like it's a low intensity day. The longer you can string out the program without burn out or injury the steadier the gains are going to come. When you do hit a wall, don't fret about it. Take a week off and have a break in week before you implement another cycle of this style of training.

I also recommend setting a time line on how long you will run this and set some REALISTIC goals to accomplish in that time. Like "gain 10 pounds of lean mass in 3 months." Some may scoff at that but 10 quality pounds is a hell of a lot better than 20 pounds of fat sitting on top of 10 pounds of lean mass. Why? Because when you diet to take that off that 20 pounds most of that 10 pounds of lean mass will go with it. Now you're right back where you started. Doesn't seem too smart does it?

Other Factors -

There are two other factors that really matter when it comes to results from a training program. Your "buy in" and lifestyle. If you think a program is the holy grail of training programs, you'll proably make great progress. If you don't buy in that that training program is very good, you're probably not going to make very good progress. My advice is to buy into a philosophy rather than a training "style" or "program".

In other words, my own philosophy is as so...

Add more reps or weight to the bar, a little bit at time over the long haul

Train hard with low to moderate amount of volume

Stick with a few select movements that you can do pain free, that give a lot of bang for their buck.

Press big weights overhead, pull big weights off the floor, and squat.

Get strong as hell at moving your body through space (dips, chins, push ups, lunges)

Do some injury preventative work like 1 legged movements, rotator cuff work, foam roll, and stretch.

Do hard conditioning a few times a week.

This is my philosophy of training. This covers everything I need to know. I can lay all of these things out in a million templates. But what doesn't change is the philosophy of what I believe works, and has worked for people for decades.

Just like gaining mass can come down to inserting a few PBnJ's into your diet, training is simple. The effort required is the hard part.

The other factor is lifestyle. If you are getting drunk every night and hungover how the hell are you going to train hard on a consistent basis? You can't. Spare me the bullshit. If you're staying up all hours of the night when is your body going to get the rest it needs to recover? It's not. Make lifestyle and sleep a priority as well. I'm not saying you can't have a beer now and then at all. I enjoy a good drink myself. But just like a cheat meal when you are dieting, earn those moments. Put as much focus on recovery as training and reap the rewards.


Batman won't be fighting a lot of crime or squatting big weights after a night like this...

And finally, let me add that once you embark on a mass gaining quest and are lucky enough to have all the stars align, don't mess with anything. If you're gaining at a nice clip of a pound every 7-10 days, strength is climbing, and you feel good.........don't mess with anything. I liken it to drag racing. A guy works for a long time to take his ride up to 700 horsepower. He forges all of the internals, replaces his transmission to handle the torque, gets his gear ratios perfect, puts some fat meats on the back and hits the track. He runs a fastest time ever then goes home and figures out how to get faster. He takes his car up to 800 horse power, goes back to the track, takes off and blows everything to hell in a hand basket.

Sometimes things are as good as they are going to get, and you're already doing everything as perfect as it's going to get. So if gains are coming in at a steady clip, don't be greedy. It's hard enough to make progress doing this as is. Don't mess with a good thing.

Now go make some PBnJ.

35 comments:

  1. did the bare bones approach...probably will never look back...I am getting stronger and stronger...thanks man. training is fucking simple. wasted to much time hitting the muscle from every angle...Hard to actually get stronger if you do four lifts per musclegroup!
    Anyway will follow your blog!

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  2. Training economy should always be put at the premium.

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  3. Hey Paul,I have been doing the bare bones aproach for the simplicity and since I workout at home.Im looking for more size then strength at the moment. If I have been doing 2 sets 10-15 for a while, would 3 sets(more volume) help with adding size or is it just about adding weight to the bar? Im asking because there are times I want to build up a cetain body part (shoulders/arms) and wondered if it would help if I added a set or so for more volume. Thanks for your help! Nick

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    Replies
    1. Take those sets closer to failure and try to beat those rep PR's every week.

      Make sure you're eating enough as well. You can't grow without eating.

      Delete
  4. I have a question reguarding the 4 day routine above. Is it considered a bodybuilding style routine? I know its mostly a BB routine but after a while could you switch some of the exercises to DB's?

    I have tried high volume workouts in the past for that big bulky bodybuilder look, but cant seem to continue doing such long workouts. It just seems like Im doing too much nonsense and its also draining. So would doing a workout like prescribed above with only 2 sets per body part really stimulate growth? I guess it just goes against everything you learn in the bodybuilding world like doing 12 or more sets for chest and doing one body part a day. Thanks! James

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    1. This is a 3X a week routine. If you notice, it reads "week 1" and has three workouts, then reads "week 2" has a single workout then starts the phases all over again.

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  5. I understand, but it looks like thats the 3 day a week routine.Im tailking about the bare bones routine which says its a 4 day. It doesn't say week 1 or week 2 beside it. Thanks!

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  6. Hi Paul,

    So gaining mass is actually all about eating more quality food?
    And a basic routine with big compound movements.

    - Sep -

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    1. In a nutshell. For skinny guys with super fast metabolisms I tell them to junk it up a lot. But otherwise what else is there?

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  7. Hey Paul! Been doing the second routine for a couple months and had a couple qusestions.

    Can I start mixing up the movements for variety now? Maybe OH DB pressing instead of upright rows?

    Also, My recovery has been good and I feel like I could handle a four day workout now. Could I do this routine Mon/Tues, Thurs/Fri ?

    I have read your 4 and 6 day workout article and it seems like it would fit. I like to workout legs,but not enough to have one day dedicated to them. Rather just hit them hard with some squats..Thanks for your help!

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    1. One day dedicated to legs is a real minimum. Do not be a beach body guy where you neglect leg work. If you're wanting to train 6 days a week and only "hit some squats" you're missing the boat.

      Leg work is key.

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    2. Well I was only talking about doing a 4 day workout and I was just following your workout posted in this article. In the second routine, there is not a leg day.

      I workout at home and like the simplicity of the bare bones routine with 2 working sets. I did it as written for 3 days a week, just wanted to know if I could run it for 4 days a week hitting the bodyparts twice per week. Thanks.

      Delete
    3. I don't do "leg days" I do movements. Maybe that is where the disconnect is. Back and legs should always be the center piece of your training.

      Delete
    4. I agree.. So since Ive done this workout 3x a week. Can I try running it 4x a week over 7 days? Thanks for your help! I appreciate your advice.

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    5. You can try. It's not against the law.

      Delete
  8. I like how there are some BW movements in these wokouts. You dont see that very often in splits.

    I will be entering a fire academy soon and will be doing lots of pushups on a daily basis. I dont want to let go of my size and strength and would like to continue the bare bones split but I also need to get used to doing pushups more often. Any suggestions? Thanks!

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    Replies
    1. You can do push us pretty much everyday if you want to. Roll out of bed every morning and do as many as you can. Try to beat that number every morning.

      Delete
  9. In a older post I asked about focusing on getting bigger arms. You told me to do 5 sets for each. Since this routine is a 3x week routine, sometimes I only do tri or curls once that week depending on the rotation for the week. Should I do a bi/tri superset each workout to bring up the size?

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    Replies
    1. No you should eat more and concentrate on getting stronger on the big movements like presses and chins.

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  10. I have been doing the bare bones routine for months now. It works great since I train at home and its basic.

    Was wondering I could change a couple things for variety, like doing 50% sets instead of 2 working sets and doing the 350 method for upright rows, side raises and arms ?

    Also since I have been trying to lean out. Does it matter what my rep range is or just keep them between 8-20?

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  11. Since Im trying to lean out should I keep the reps on the lower end of the 8-20 rep range?

    Also,Is it ok to do the 350 method for arms at the end of the workout and do 50% sets for the core exercises for variety? Thanks!

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  12. Sorry I didn't tell you that I replied to this article right before this last one and stated I have been doing this routine to the T for months. I understand you have a lot of questions per day but you didn't answer the question I asked. I understand you like 8-20 for mass but I read your articles on 50% sets and the 350 method and though it could be a great way to keep the intensity levels high.. Sorry to bug

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    Replies
    1. Gotcha. I think what threw me off was that you started off with "I'm trying to lean out..." with a question under an article about mass building. ;)

      Delete
  13. I understand. I have had great success doing it for mass in the past months. But I like the routines so much and I would like to continue them while increasing my conditioning. I know I wont really be breaking PR's but seems like it would still keep me strong! Lift M/W/F and condition T/TH/Sa. Wanted your advice on that?

    I was also asking about the 350 method for bi's after pull day and tri's after push day.Just thought it would be a fun way to progress!

    The 50% question was because I know my energy wont be as high and its hard to do 2x15 since the last set usually drops quite a bit in reps. Sorry for the confusion!



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    Replies
    1. You can use any of these methods, even on lower cals. Just don't expect to hit PR's and make sure you scale your ED max downwards to adjust.

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  14. I recently suffered a stress fracture to the neck of my femur while in a fire academy. I cannot perform lower body exercises for a bit. I have been doing the BB routine above for some time now with good progress. I usually do squats or DL before my back work as written but I cant perform those at the moment. Shrugs/DB rows? Also due to my schedule, I had to go to 2x week training. I hope I can still make some good progress... Any advice would be appreciated. Thanks!

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    Replies
    1. You can't do lunges or bodyweight split squats?

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  15. Right now no. I can't put any weight on my left leg yet without my crutches. But I can do those exercises when I get back into it.

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  16. Hey Paul! I have been doing variations of these workouts for a while now because I like the basics and also like doing bodyweight work. I am needing to focus on my conditioning at the moment and was wondering if I should change the rep range? I was doing sets of 8-12 for mass but I know Im not going to get stronger or bigger on a calorie deficit. What do you suggest?

    Mainly I have been doing the workout above with mostly barbell work. Lift 3x a week, 15-20min cardio after workout. Then on off days 30-40 min of bike riding or jogging. Thanks!

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    1. You don't need to change training to fit getting leaner and conditioning. Just lift weights. If the calorie deficit exists then the lifting is a very secondary goal.

      Delete
  17. Hey Paul! I have been using the second routine for a while now. I always seem to come back to it. I think its because its low volume with the weights, but the bodyweight exercises make up for that and also adds to my conditioning. I even use it when Im trying to get in better shape. I just up the cardio and know I wont be hittng a bunch of PR's, but Im always trying to lift more weight or same weight for more reps.

    Could you give me a couple examples on how to change some of the movements around or using some of your other methods like 350?

    Also I know you didn't program in arms, but I do enjoy training them. How would you do them? Thanks!

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  18. The 3 B's have served me faithfully my whole training life...Brief-Basic-Brutal.

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  19. If I get this right 350 means 50 reps summed over 3 sets.
    Which means you will be doing somewhere around 30 reps on your first set.
    Won't the load be too light to elicit growth response blah blah that gets thrown around everywhere?

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