Get Big Series: Workout for Mass

Welcome to our Get Big Series. It’s getting close to winter time which means more clothes covering up your physique. For many of us, this is a great time to gain mass. To this first series is all about our perfected workout for mass.

The below workout for mass is a full workout plan you can start using today. This focus is heavy weights but there’s also a mix of isolation exercises with higher reps.

Workout for Mass

The key to gaining muscle mass is to train heavy. This doesn’t necessarily mean powerlifting but it does mean overloading the muscle. Typically you’ll want to stay in the 6-10 rep range on compound exercises in this workout for mass.

Day 1 – Chest and Triceps

Bench Press: 4 x 6-8

Incline Dumbbell Press: 4 x 8-10

Dumbbell Flyes: 4 x 10-12

Overhead Dumbbell Extensions: 3 x 8

Weighted Dips: 3 x 12

Day 2 – Back and Biceps

Deadlifts: 4 x 6-8

Barbell Rows: 4 x 8-10

Lat Pulldowns: 4 x 10-12

EZ Bar Curls: 3 x 8

Seated Dumbbell Curls: 3 x 12

Day 3 – Rest

Day 4 – Legs

Squats: 4 x 6-8

Leg Press: 4 x 8-10

Leg Extensions: 4 x 12

Leg Curls: 4 x 12

Calve Raises: 4 x 12

Day 5 – Shoulders and Abs

Seated Barbell Press: 4 x 6-8

Lateral Raises: 4 x 8-10

Upright Rows: 4 x 8-10

Barbell Shrugs: 3 x 10-12

Day 6 & 7 – Rest

Of course we don’t want to be lard asses but gaining a couple of pounds of fat isn’t going to hurt us. Especially if it means getting huge and stronger. They go hand in hand. Lifting heavier weights makes your muscles grow.

Start using this workout for mass today. You’ll grow stronger, faster using heavy weights. Stay tuned as our next blog post will be on diet plan for gaining mass.

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#1 Mass Supplement

Heavy weights helps your body produce more testosterone. In some cases, that may be enough. But you can take it to the next level with a solid test boosting supplement like Crazy Mass D-Anaoxn.

The perfect supplement for mass is D-Anaoxn because it acts as an alternative to the most powerful anabolic known: D-BOL. This stuff gets you strong, fast. Click the link below for our full review on D-Anaoxn by Crazy Mass.

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Stacking Supplements

To stack or not to stack? While there may be some supplements that are ok to use as a standalone, there’s no one supplement that does it all. For example, you may have a powerful multi-vitamin that contains digestive enzymes, energy boosters, and maybe even amino acids. But this doesn’t replace protein, creatine, pre/post workout supplements, or in or case, a testosterone booster.

This leads us to supplement stacks. We’re going narrow this down and talk specifically about stacking testosterone boosting supplements. Now one may think that test boosters are pretty much the same. But they’re not all created equal, and many have different ingredients to target specific purposes. For example, one may promote size and strength while another may induce lean muscle and vascularity.

Supplement Stacks

We’ve found the most effective means of building muscle is by using supplement stacks. We’re going to use elements for a bulking stack protocol here as an example.

Bulking Stack:

♦ Testosterone booster

♦ Mass gainer

♦ Explosive power promoter

♦ Muscle size and shape enhancer

♦ Possibly an off-cycle agent

You can put on some serious size if you have a supplement stack containing these elements. Each supplement would compliment one another and work in conjunction to produce massive gains.

Is it Necessary to Stack?

The short answer is no, it’s not necessary to stack testosterone boosters or supplements. However, most of us do any way. Think about it. You probably have a tub of protein powder sitting next to your amino acids, creatine, pre workout booster, vitamins, etc. Technically, that’s stacking supplements.

When you stack testosterone boosters you get the added benefits of the two complimenting one another. Most test boosters have unique labels. For example, one may contain something like oyster extract and high in Vitamin D while another contains something like tribulus. Combining those two could have a powerful impact.

Stacking isn’t necessary but could be beneficial. We only recommend that you read the label closely and know what you’re putting into your body.

The Ultimate Test Stack

We have two incredible test boosters that we believe work great together in a stack. One is our number one supplement, TestoFuel. This is fueled with ingredients like oyster extract, high levels of vitamin D3, B vitamin complex, and several others.

TestoFuel Box - TestoFuel Review

 

Our second choice in which you can stack this with is similar in nature. But this blend contains ingredients that promote longevity, increased energy, and libido. Prime Male is actually featured for men over the age of 30. The TestoFuel + Prime Male stack could certainly deliver some powerful muscle gains.

Prime Male Testosterone Booster

 

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Can Women Take Testosterone?

When we talk about increasing testosterone we typically think ‘men only.’ We know the importance of this hormone for lean muscle, keeping body fat down, sex drive, and overall health. But what about females; can women take testosterone?

If you were to bring up women taking testosterone you may get a lot of flack. You’ll probably hear things like it’s unhealthy for women, it will cause their voice to deepen, it will make them take on manly characteristic, etc. And this is true if it’s abused.

Contrary to the above, women can actually benefit from small doses of testosterone. Like men, this is more for when they’re older (we’ll say beyond 40 years of age). A little testosterone can increase women’s sexual desire as well as enhance their health.

We have published a recent article that goes into details on answering the question ‘can women take testosterone?’ Here we talk about the many benefits. Click the below link to read our recent publication:

The Forgotten Hormone for Women’s Health

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The Power of Squats

If you went around asking professional weight lifters and bodybuilders which exercise they would do if they could only do one, you’d hear a god percentage say squats. This is irrefutabley one of the best mass and strength builders.

Squats are considered by many the king of exercises because they work more than just legs. They work the entire body, taxing the central nervous system. This is key for building muscle. It’s also key for boosting your natural testosterone levels.

Squats Workout

Here’s a sample squat workout. You can integrate other leg exercises with this but we want to focus on this one exercise. And to be truthful, this workout is probably enough.

Exercise: Squats

♦ Set 1: 135 x 10 reps

♦ Set 2: 185 x 10 reps

♦ Set 3: 225 x 10 reps

♦ Set 4: 250 x 8 reps

♦ Set 5: 275 x 6 reps

♦ Set 6: 315 x 5 reps

♦ Set 7: 135 x 21 reps

Of course the weight you use will be realtive to where you are. Many of you won’t go up this heavy, especially if you’re using good form. Those that are more experienced strength trainers may indeed to heavier.

The idea is using multiple sets. This does two things. It gets you used to the weight so you get stronger. Secondly, the volume for legs triggers muscle growth.

Try this workout on your next leg day. Or you can do this on a non-workout day if you want to try something different. Squats is a multi-functional exercise with its strength and mass building properties as well as its ability to increase testosterone.

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New Workouts

We’ve posted our first workout in our new ‘Workouts’ tab for our site. Since our focus is helping you increase testosterone, the workouts will be focused mainly on strength training. In other words, they’ll be considered old school.

We strongly believe, and studies have proven that compound exercises are best to stimulating the body at the hormonal level. It works hand-in-hand. You boost test by lifting more which in turn helps you get even stronger.

Obviously building strength and gaining muscle doesn’t happen overnight. This process will have ups and downs. You should make realistic goals for yourself and above all, be consistent.

Check out our Power Test Workout. This is the first one we’ve posted. It’s a full 4-day workout program. Try this and you will be sure to grow.

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Planning Your Workouts

We’re wrapping up the weekend and for many of us, Saturday and Sundays are rest days. This is a good time to give your body a break and take advantage of letting your muscles fully recover. It’s also a time to prepare for the upcoming week of training.

Days & Body Parts

It’s been said we don’t plan to fail, yet we fail to plan. So we encourage you to take this time to plan your workouts for each body part for the rest of the week. Below is a sample workout schedule:

→ Monday: Chest and biceps

→ Tuesday: Back

→ Wednesday: Abs and calves

→ Thursday: Legs

→ Friday: Shoulders and triceps

Workout Details

Now that you have your days planned out on which body parts will be trained it’s time to plan the details of each workout. For this example, we’ll use Monday’s workout. See the sample workout for chest and triceps below:

Chest Workout

→ Bench Press: 3 sets x 8-10 reps

→ Incline Bench Press: 3 sets x 10 reps

→ Cable Flies: 3 sets x 12 reps

Biceps Workout

→ Dumbbell Curls: 3 sets x 10 reps

→ Preacher Curls: 3 sets x 12 reps

You can now start planning the details of your other workouts based on the chest and biceps workout above. You can write this down in a notebook or use your iPhone or Smartphone (Notes or Note Pad). Or you may just look at this prior to your workout. The goal is to have a plan.

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TestoFuel Workout Series

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New Test Booster Reviews

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We haven’t posted blog in a while and we promise to get back to that. But we wanted to let you know that we’ve added several new testosterone booster reviews over the past few months. Although our 5 recommended test boosters have not changed, these are some great products.

Test Boosters – Latest Reviews

Anavar – Hi-tech Pharmaceuticals: Loaded with a ton of ingredients and includes the Arginase.

Bulk Drops – AMS: For serious mass and strength.

Mass Drops – AMS: Can be cycles with Bulk Drops for ultimate mass gains.

Roid Rage – USC: Purist and strongest version of Tribulus Terrestris.

We find it’s good to try different supplements. Even if you’ve been taking something that works, it’s a good idea to cycle on and off and throw something else in the mix. Our bodies can get used to the same thing over time.

Be sure to stay tunes for more reviews. We also plan to put more diets in our meal plans page. We may also soon start a page for workouts. We will continue blogging tips and updates as well.

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Basic Leg Workout

dumbbell-rack1.pngOne of the most neglected body parts for men is legs. Everyone wants a big chest and sleeve-busting arms but the leg muscles are often an after thought. Leg day is the most frequently skipped workout.

What many don’t understand is that leg training can actually enhance your overall strength, especially with exercises such as squats and leg press. We would like to take you through a basic leg workout to inspire you to train your legs consistently. Though basic, this workout will help you build muscle and strength in your legs.

Leg Exercises – The Workout

Exercise Sets x Reps
Squats 3 x 8
Leg Press 3 x 10
Leg Extensions 3 x 12
Stiff Leg-Deadlifts 3 x 10
Lying Leg Curls 3 x 12
Seated Calve Raises 3 x 12

We include training every part of your leg muscles. You’ll start out with two compound leg exercises, squats and deadlifts. From there you’ll move to a more quad-specific exercise, leg extensions. You’ll then go to exercises that target your hamstrings, stiff leg deadlifts and leg curls. Lastly, you’ll perform an exercise for your calves.

Cardio After Leg Workout

We suggest doing some sort of cardio after your leg workout. This will help break up the lactic acid and will also prevent you from getting as sore. You can either ride the stationary bike, elliptical, treadmill, or go for a walk outside.

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Supersets to Burn Fat

We’re about to jump right into the summertime season. That means it’s time to get into shape so that you can walk around with your shirt off in total confidence. In order to do this, two things have to change. Our diets and the way we train. In this workout blog post we’re going to talk about a technique to address the way we train to burn more fat.

First let’s answer the question ‘what are supersets.’ This is performing a set for one exercise then immediately going to a different exercise to perform a set. For example, let’s say you’re working chest. You may do one set of bench press and immediately do a set of dumbbell flyes. This is actually a very good workout! We’ll give you sample superset workout below.

Superset Chest Workout

Bench Press: 3 sets x 8 reps
superset with –
Dumbbell Flyes: 3 sets x 10 reps

Incline Bench Press: 3 sets x 8 reps
superset with –
Cable Crossovers: 3 sets x 10 reps

This may seem like a short chest workout but supersetting these exercises will quickly exhaust your muscles. You can apply this concept to every body part and try this for a few weeks. Not only will you burn fat but you’ll also build lean muscle. You get the best of both worlds.

Increasing Heart Rate with Supersets

Supersets increase your heart rate as if you were doing a high intense interval training (HIIT) session. You don’t rest from one exercise to the next. Of course after you perform one superset you will want to rest for about a minute.

Try applying supersets to your next workout. It’s almost summer and it’s time to burn as much body fat as possible so we’ll have that ripped and shredded look. It’s time to show off your physique!

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Top 5 - Best Testosterone Boosters

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Alternating Biceps and Triceps

Arm day is a favorite workout for many. There’s no other muscle gets pumped as quickly than your biceps and triceps. Developed arms will make you looked jacked even with a shirt on. We’re going to share a sleeve-busting workout with you for arms.

In this arm workout we are recommended that you alternate biceps and triceps. Basically you will start with an exercise for biceps (3 sets) followed by an exercise for triceps. This allows each to recover adequately, giving you a well-rounded pump.

Alternating Biceps & Triceps Workout

Exercise Sets x Reps
Barbell Curls 3 x 10
Close-Grip Bench Press 3 x 10
Hammer Curls (with dumbbells) 3 x 12
Cable Pushdowns 3 x 12
Preacher Curls 3 x 15
Overhead Dumbbell Extensions (one-arm) 3 x 15

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We prefer to train arms, biceps and triceps, together in the same workout. This allows you to focus solely on arms and exhaust them. It’s important to flex the muscle throughout each and every repetition. This allows for more blood flow, leading to the pump we all live for.

Try this workout for biceps and triceps on your next arm day. Don’t forget to alternate biceps and triceps for this particular arm workout. Do this and you’ll walk out of the gym looking jacked and pumped.

 

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