It’s Time To Gain Some Size! Fall/Winter Mass Gaining Plan Part 3

It’s Time To Gain Some Size! Fall/Winter Mass Gaining Plan Part 3

 

In Part 2, we covered Days # 3 and 4. In Part 3, we’ll cover the last 2 days. We’re also including the critical Performance Notes for those 5%ers that happen to read this article first. You'll be ready to hit the gym with this plan in no time.

The 6-Day Routine (cont. From Part 2) - Day # 5 - Shoulders & Traps (Abs optional)

Overhead Presses - 4 sets - 16, 12, 10, 8 reps.

You can use a straight bar, EZ bar, or dumbbells. 

Dumbbell Side Laterals - 3 drop sets - 3 drops per set.

For your first set, do 12-15 reps, drop the weight by 10%, do as many reps as possible, drop the weight again by 10%, and do as many reps as possible. The goal is to do this 3 times.

Rear Dumbbell Laterals - 3 sets - 20, 16, 12 reps.

If you want, you can rest your forehead on a preacher bench like Rich used to do to help keep you stable. You can also use a machine if your gym has one.

Shrugs - 5 sets - 20, 15, 12, 10, 8 reps.

Alternate every other workout with Behind The Back Shrugs (also known as Haney Shrugs for 8-time Mr. O Lee Haney). The range of motion on Haney Shrugs is only; a couple of inches, but it’s a great exercise.

Abs - Optional

Day # 6 - Arms/Abs

Seated EZ Curls - 4 sets - 15, 12, 10, 8 reps.

You can’t cheat on these. When you fail, stand up with the bar and keep the set going by doing Drag Curls.

Hammer Curls - 4 sets - 15, 12, 10, 8 reps.

The neutral, palms-facing grip hits the biceps brachialis, and the forearms. 

Concentration Dumbbell Curls - 4 sets - 15, 12, 10, 8 reps.

Use the rep tempo as suggested in the Performance Notes, but hold and squeeze at the top, not just shy of lockout. 

Tricep Pushdowns - 4 sets - 15, 12, 10, 8 reps - drop set on your last set - 3 drops.

Use only your triceps to perform this exercise, and watch momentum. When you do your drop set, work it as hard as you can. 

Close Grip Bench Press - 4 sets - 15, 12, 10, 8 reps.

Keep your hands close and use only your triceps. You’ll feel this in the inner chest also.

Vacuums - 3 sets - hold for 15 seconds.

Crunch - 5 sets x 15 reps.

Hanging Leg Raises - 5 sets x 15 reps

Performance Notes

Unless otherwise noted, use a 2-3-4 tempo on all reps. That’s a 2-second concentric, a 3-second pause just shy of lockout, and a 4-second eccentric to emphasize the negative. Of course, make sure you are making every rep count. Don’t stop at a predetermined number if you could easily do another 4-5 reps. Do the reps and add weight next time. Focus on form, no sloppy movements just to get the weight up. 

Rest 30-45 seconds between sets. Your progression can be in adding weight consistently, adding a couple of reps, reducing rest time, or adding intensity techniques such as longer pauses near lockout, a slower eccentric, or adding burns at the end of a set. 

If you need to, take an extra rest day. Who says you have to work with a 7-day week? Make it an 8-day week if needed. If this workout is too much work for your experience level, drop the workload of each day by 20-30% with the goal of working up to the full routine.

Finally, keep a training journal. 

Recap

In Part 3, we presented the last 2 days of our 6-Day Split routine. You’ve got the whole thing, now it’s up to you to work it hard. Remember what Rich used to say - whatever it takes! Also, don’t forget to drink your post-workout shake as soon as you’re done with your last set. Try adding Core L-Glutamine to maximize recovery. If you’ve been pushing hard, add Joint Defender to keep those joints in shape. Keep working this program and get ready to get bigger!

Reading next

It’s Time To Gain Some Size! Fall/Winter Mass Gaining Plan Part 2
Get That V-Taper!

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