Advanced Mass Building - Review

Advanced Mass Building
Day 1/Week 1

Workout: Isolation Supersets
Bodypart: Shoulders
Rest Periods: None; AMAP = as many as possible
Sets: 12 total

Superset 1:

Front Barbell Raises
30xAMAP

IMMEDIATELY FOLLOWED BY:

Superset 2:

Reverse Flyes
15xAMAP

REPEAT: 12 sets in fashion.  Target 50 reps per set although after the 1st, you'll be lucky to hit ~20 and towards the end.. who knows.

Abs: 1 Tri-Set

Hanging leg raises; full rotation knee raises

NOTES:

Utterly amazing how such a workout that consists of light weight can nail those rarely used muscle fibers.  It's a wonderful change from the typical pre-exhaust or straight heavy sets.  While they are difficult to do and present a mental challenge, it's a change of pace to be literally done in 20 minutes and feel like you worked out to the fullest.

SUPPLEMENTS:

Monster Mass
1-Andro Rx
Joint Matrix
Trader Joe Multi-vitamin
Beta-Glucan

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Advanced Mass Building
Day 2/Week 1

Workout: Isolation Supersets
Bodypart: Arms
Rest Periods: None; AMAP = as many as possible
Sets: 12 total

Superset 1:

Cable Hammer Curls
60xAMAP

Superset 2:

Rope Pushdowns
70xAMAP

REPEAT: 12 sets total in this one after the other, no rest fashion.

NOTES:

Same as above only the PUMP was insane.  NO2 style only free.  Found it easy to just go from lower cables to higher cables with this setup.  Back and forth, as many as I could each set and repeat.  12 sets.  Took roughly 20 minutes and a few sets I just knew I could eek out a few more but mentally... let myself off the hook.  No matter, this is to condition and go lighter.

However, it still is incredible to feel like you just did your hardest workout and yet.. used such low weight.  Used muscle fibers that I forgot about.

It's not meant to be a heavy "failure" type anyway so as long as I gave 90% effort, the task was accomplished.  I'm not sure I'd want the hell to pay with such lactic acid build-up!

The leg workout is nuts and by far the worst.  I actually use Cyto-max during the workout and after to reduce lactic acid and get myself to recovery as fast as possible.

SUPPLEMENTS:

Monster Mass
1-Andro Rx
Joint Matrix
Trader Joe Multi-vitamin
Beta-Glucan

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

would'nt it be easier/quicker to superset between hammer curls and dumbell press ups? i'm getting this question since u pinned up that there are 'no reset periods' in between and hence i feel it will be a faster transition between the exercises.. or is it just that the above programme is a customised one to suit you.

Anbe Sivam. Period.

Hammer curls followed by rope press-downs.  All arms.  Easy enough to transition.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Advanced Mass Building
Day 3/Week 1

Workout: Isolation Supersets
Bodypart: Legs
Rest Periods: None; AMAP = as many as possible
Sets: 12 total

Superset 1:

Leg Extensions
100xAMAP

Superset 2:

Lying Leg Curls
90xAMAP

REPEAT: 12 sets total in this one after the other, no rest fashion.

NOTES:

Completely harder than I expect every time.  It's hard enough to work legs.  But to build up lactic acid and keep going?  It's a nightmare.  The weights were pretty good.  At first, 50 reps was easy.  By the end, if I got 12 reps it was a miracle.

SUPPLEMENTS:

Monster Mass
1-Andro Rx
Joint Matrix
Trader Joe Multi-vitamin
Beta-Glucan

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Are you doing other lifting in addition to this advanced mass building routine? 

If not, how long are you following this program?

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Advanced Mass Building
Day 4/Week 1

Workout: Isolation Supersets
Bodypart: Back
Rest Periods: None; AMAP = as many as possible
Sets: 12 total

Superset 1:

Rope Straight Arm Pushdown
80xAMAP

Superset 2:

Rope Straight Arm Rows
60xAMAP

REPEAT: 12 sets total in this one after the other, no rest fashion.

NOTES:

The way my gym is setup, this was a nice change of pace.  The cable setup I used is away from the main area so it worked out quite nicely.  The new gym I've moved to since the last one closed, is crowded.  But it worked out regardless.  Never would have worked in the main cage.  Using the rope on a straight arm pushdown involves less tricep and targets the lats in a laser like fashion.  This particular setup enabled me to move back and forth, no rest, quickly.

SUPPLEMENTS:

Monster Mass
1-Andro Rx
Joint Matrix
Trader Joe Multi-vitamin
Beta-Glucan

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Advanced Mass Building
Day 5/Week 1

Workout: Isolation Supersets
Bodypart: Chest
Rest Periods: None; AMAP = as many as possible
Sets: 12 total

Superset 1:

Incline Dumbbell Flyes
25xAMAP

Superset 2:

Cable Flyes
45xAMAP

REPEAT: 12 sets total in this one after the other, no rest fashion.

NOTES:

Pumped!  And lactic burn.  I made it a point to not go too deep during the flyes.  I have a tendency to go beyond the normal range of motion.  Most people seem to.  They feel they must practically touch their elbows at times when doing flyes.  Puts too much stress on the shoulders.  So I intentionally went 90 degrees and kept the form tighter.

Light weight but 50 reps at first.. then 20.. then lower and lower until 12 was all I could muster without using body weight to cheat out a few more.  Out of all the body parts, the lactic build up in the chest is by far the worst.  Maybe the additional stretching?

SUPPLEMENTS:

Monster Mass
1-Andro Rx
Joint Matrix
Trader Joe Multi-vitamin
Beta-Glucan

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

hey Marc notice you haven't updated in a while? Still following the program? Im very interested in this program.

1) No other lifting other than this program.
2) Opps.. I need to update!  Sorry.

This is a 4 week program.  Rotates weekly.  Lots of fun variables and utilization of super-sets... which I do like and respond to well.

At the new gym, it's a bit tougher to move around but I adapt.  Crowded to say the least.  The weight room reminds me of high school.  Not just the people but the size!

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

hey marc could i get a copy of this?

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

Marc David


1) No other lifting other than this program.
2) Opps.. I need to update!  Sorry.

This is a 4 week program.  Rotates weekly.  Lots of fun variables and utilization of super-sets... which I do like and respond to well.

At the new gym, it's a bit tougher to move around but I adapt.  Crowded to say the least.  The weight room reminds me of high school.  Not just the people but the size!

hey im just wondering...isint that kind of training good for endurance more then groing mucle??? i tought more reps less rest like that was made for endurance and not for building mass...???

One day...hulk will look at me and say sorry daddy!