How do you train to gain Lou Ferrigno,
Dr. Bruce Banner, gamma-induced
maximum mass? Well, to paraphrase
wild Billy-Boy Clinton, that depends on
what your definition of mass is! If your definition
of mass is just an all out rapid weight gain
with the requisite heavy weight training along
with frequent visits to the local low-quality
$4.99 -- All you can Possibly Eat Buffo Buffet,
we agree to disagree.
It Takes Heavy Training AND Heavy
Supplements to Reach the State of
Maximum Mass Monster-hood!
By Jon Abrams
You see, I don’t confuse fat with muscle. Of
course, for massive Jupiter-like mass, many
swear by power lifting and buffet binges.
However, unless you are a genetic freak on
600-mg. of dianabol a day, this is a good way
to get downright fat. Okay so maybe guys like
Anthony Ditillo, (of the old iron man magazine),
used to call it, “Muscular Bulk,” I call it,
“Moo-Moo status.” Indeed, it may be the best
way to get FAT. Now, this is not meant to disparage
power lifting, but power lifters develop
different bodies than bodybuilders.
Generally speaking, power lifters use their
highest possible weights for 1-5 reps. This
training method works wonders for increasing
strength, but may not be ideal for maximum
muscular hypertrophy and/or hyperplasia.
In fact, according to most Sports Medicine
experts, sets of 5-12 reps and perhaps even
higher are best to elicit cellular responses.
This stimulation is what’s necessary to augment
changes in multi-fiber muscle size.
I’m not sure who wants to pack on mounds of
fat, (maybe Sam Sumo), but when it comes
to adipose (fat) tissue, unless you are planning
to chase a Polar Bear across Antarctica
or swim the English Channel in just a Speedo
on Christmas Eve, large amounts of blubberous
tissue serves no purpose.
Fat is not metabolically active, nor does it
manifest in contractility. Therefore, in terms of
enhancing performance in any way, (except
maybe Sumo wrestling), adipose tissue in
large amounts, is “dead” weight… And may
eventually make you dead.
When it comes to gaining mass, and by
mass, I mean quality slabs of muscle tissue,
ala, Ronnie Colemass (err... Coleman), with
minimal intramuscular, (or other), fat, well, that isn’t just a matter
While I feel some training methodologies are more conducive to
gaining mass than others, for the most part, that part is moot, as
training heavy must be a given! However, training RIGHT means
Gaining mass is ‘maxed’ with a combination of high quality nutrient
dense foods, the highest quality supplements, and a training
program that focuses on intensity, volume and progression.
Believe it or not, when it comes to your food intake, your focus
should be on your blend of proteins and especially dairy proteins.
Prior to steroids, many great bodybuilders in the 50’s and 60’s
(Grimek, Tanny, Eiferman, Weaver, Farbotnik, Reeves, Tinnerino,
Haislop, Daniels, Abbenda, Howorth, Johnson, Ortiz, Labra, Reg
and Jim Park, Eder, Horvath, LaLanne, Yorton… etc.) were
extremely thick, with dense physiques. They accomplished this by
drinking quarts and quarts of whole fat milk, washing down hard
cheese and cottage cheese. These pre-steroid monsters even
added heavy whipping cream to their egg-ice-cream-peanut butter
and milk protein, milk shakes!
Milk proteins, like cottage cheese are digested very slowly and
are extremely anti-catabolic, loaded with L-glutamine. Today, by
combining Beverly’s Ultra Size with whole milk, whole fat cottage
cheese, and or heavy whipping cream you can provide your starving
muscle engines with a flawless amino acid profile to fire-up
muscle growth fast!
Assuming you are training like a mad man, these anti-catabolic,
nutrient-dense and protein rich Ultra Size combinations, combined
with other sources of protein, such as New York Strip Steak,
eggs, and chicken, will pack on quality weight versus gooey
Small amounts of low glycemic fruit, an occasional salad and a
plentiful supply of green vegetables will help to balance out your
meals and add to the vitamins and minerals that will help repair
your micro-damaged body owing to your intense workouts.
You should ingest approximately 18-20 calories per every pound
of body weight, as a starting point. Okay--if you are gaining a lot
more than 1.5 pounds a week, it’s probably too much fat and you
would need to cut your calories. But, If you are not gaining
around 1 pound a week, increase your calories. It’s that simple!
Sample Lean Mass
Gain Diet for a 180-lb male
2 cups whole fat cottage cheese
1 scoop Ultra Size
or... 3 whole eggs + 2 egg whites
4 oz. ground sirloin
1-cup omelet type vegetables
1 slice Swiss cheese
8 oz. ground sirloin wrapped in lettuce
and topped w/ diced tomatoes
1 TBS mayonnaise
2 TBS mustard
2 scoops Ultra Size
16 oz. whole milk
1/2 banana or 5 strawberries
6 oz. chicken breast
1/2 cup whole fat cottage cheese
1/2 cup pineapple
2 scoops Ultra Size
16 oz. whole milk
1/2 banana or 5 strawberries
2 slices Swiss cheese
1 whole egg + 4 egg whites
5 oz. ground turkey breast
4 TBS salsa
INCREASING THOSE MASS GAINS!
In addition to sound diet and training, please try Beverly’s
Creatine Select/Phosphates, plus Glutamine and Beverly’s Ultra
C. This makes for more intense training and less recovery time
needed. Furthermore, the muscle pumps that accompany these
products are so extraordinary you’ll need a change of clothing by
the end of your workout!
In fact, a five-day loading phase (5 servings/day) with Creatine
Select will ensure that your muscles are flooded with the raw
materials to produce more ATP (what your body actually uses for
fuel during anaerobic activity). Remember, Beverly is THE ONE
with phosphates (which science now says is absolutely critical to
make creatine work optimally)!
So, what this means, is that your body fatigues much less from
training sessions. The addition of sodium and potassium phosphates
to creatine will shuttle even more of the raw monohydrate
into you muscle cells. After loading Creatine Select for 5 days, a
maintenance dose of 1-2 scoops pre-workout suffices for most.
Beverly’s Ultra C, at 1 tablet pre and post workout, helps to counteract
cortisol levels (a highly catabolic stress hormone commonly
found in athletes during intense training sessions), and accelerate
muscle and connective tissue recovery.
Ok, now that you have the nutrition and supplementation for
mass, it’s now time to stimulate your muscles with the BEST training!
The key is always proper progression, intensity volume and compound
multi-joint exercises. Feel free to experiment with a variety
of training splits and exercises. However, the sample routine
herein, while simple, is effective for Hulk-out mass…but only after
the nutrition and supplementation components of the program are
SAMPLE HULK-MASS TRAINING!
20-Rep Set Squats: I recommend starting with the
heaviest weight you can handle for 3 sets of 10 reps.
However, after warm-up, you will only be performing
1 "to-the-death set!" If you are able to actually get 20
reps without passing out, increase your weight by 5%
next workout. If you fall short of the 20 reps, stay with
the same weight and try to add reps.
BB or EZ Bar Pullover and Press: 3 x 10.
Pull-Ups, Chins or Pull Downs: 3 x 10.
Straight Bar Curls: 3 x 8-10.
Standing or Donkey Calf Raises: 4 x 15-20.
Abs: 200 total reps of your choice.
Day 2: OFF
Incline BB Presses: I recommend starting with a weight
you can get for 3 sets of 10 reps. After a brief warm-up,
perform 1 set of "to-the-death 20 reps." If you are able
to complete all 20 reps, increase the weight by 5%
next workout. If you fall short of the 20 reps, add reps!
continued day 3...
Standing BB or DB Presses: 3 x 10.
Machine Bench Press: 3 x 10.
Body-Weight Dips: 3 x failure in reps.
Day 4: OFF
20-Rep Dead Lifts:
Follow the same protocol as your "20-rep squat".
Low Cable Rows: 3 x 10.
DB Hammer Curls: 3 x 8-10.
Triceps Pushdowns: 3 x 10.
Seated Calf Raises: 4 x 6-8.
Abs: 200 total reps of your choice
Day 6: OFF
Day 7: OFF
Repeat Cycle on 8th day