All that said, here are my results for this month. Force yourself to do 1 more rep! What surprised me was that it also helped improve my biceps peak. I changed my arm routine to try to shock my arms a little, and I lowered the reps on my squats to get a little break from the higher reps. You’ll also be adding in some accessory work too. This month I decided to switch things up a bit. To start, you should have body fat of 14% or less, have at least 18 months’ training experience, and be willing to commit to five hours’ training a week. If this workout plan suits your needs, let’s get going…. If we ask you to choose a weight for 6 reps, it means that you shouldn’t be able to do any more than that. All rights reserved, Intermediate/advanced level men and women, Build as much muscle as possible in 12 weeks, Increase weekly total volume without causing excessive fatigue, Lift as heavy as you can for each rep range. Others with lighter weights. I did a month of heavy squats doing 8 reps down to 1-or-2. workout correctly the first time, every time. Years ago it was thought that full body training was only for beginners. I am using mostly compound movements with the reps between 6-and-10 on all exercises. If you are not seeing good gains the one thing to always remember is to eat more. But there’s a huge tidal wave of research coming out that shows you’ll build just as much muscle from full body sessions as you will from splits [3]. Each body part is trained 1 time per week on its own day, for a total of 6 workouts per week with Sunday off. To achieve the best results you’re going to have to pull up your socks, double scoop your pre workout and get in the zone. Author: Lee Bell . The Winter Bulk: Mass Workout Routine . You will learn how to measure progress and respond to plateaus, so you can continue to improve well beyond Week 12. That way you’ll be fueling your body the right way and supporting what’s happening in the gym. But if you want to keep it hardcore you can go for the full 12 weeks without a deload – but focus on as much relaxation as possible on your days off. Already have a Bodybuilding account with BodyFit? Reviews; Health; Workouts. Already have a Bodybuilding.com account with BodyFit? We would like to show you a description here but the site won’t allow us. Varying the number of reps you use can help you target the fibers you hit. Building mass in the winter is second nature to most bodybuilders, who use the lull in competitions and cold weather to maximise their training and pack on size. All rights reserved. January 15th 2018. more exercises, + There are two main aims to this 3 month program: You’ll be using tried and tested, no frills exercises that are guaranteed to build huge slabs of muscle. But when you follow full body training you shift emphasis from muscle to muscle which helps you to maintain strength while reducing fatigue. If you’re here because you want to get jacked, plain and simple, you’re in the right place. Here is my full program and the results. Cutller Nutrition and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this program. Here is the routine: For biceps I have been using a routine similar to the one Larry Scott used, doing the entire bicep workout on the preacher bench. more exercises, + Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. We’re not telling you to go to failure where you’re muscles are trembling and you just can’t complete the rep. © 2020 Bodybuilding.com. What’s the key rule of muscle growth, regardless of which rep range you choose? We suggest that on your rest days you focus on relaxation, full recovery and eating plenty of healthy foods. Using this routine I have had some of the best arm growth I have ever had, and my biceps look fuller. Join today and unleash the power of BodyFit! If you need to, use weeks 4 and 8 as rest weeks. Keep monitoring your progress – as soon as a weight is beginning to feel lighter and easier, increase it. I just finished my 12-week mass building phase, and I am pleased with the results. That way you’ll target as many of your muscle fibers as possible and optimize results.