Tag Archives: heavy weights

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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Heavy Back Workout

One sure way to up your testosterone is by lifting some heavy weights. As Ronnie Coleman once said, ‘Everybody wants to be a bodybuilder but nobody wants to lift no heavy-ass weights.’ It’s obvious that big Ronnie is a testosterone-fuel freak in his days of holding the Mr. Olympia title. There’s no doubt that lifting heavy produces muscle building results.

Another fact is Ronnie Coleman was known for his thick and huge back. When he displayed his back pose, it was lights out. So there’s no doubt that lifting heavy boosts testosterone. With that, we’re going to share a heavy back workout.

Training Back

Back Exercise Sets x Reps
Bent Over Rows 4 x 6-10
Deadlifts 4  x 6-10
Seated Rows 4 x 8-10
Lat Pulldowns 4 x 10-12

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Bent Over Rows – We have you starting with doing classic bent over rows (also known as barbell rows). Any type of rows are true mass builders. We have you going fairly heavy on these but minimum of 6 reps.

Deadlifts – Deadlifts are king of building muscle and boosting testosterone. Deads work your entire body and multiple muscles. You’ll want to go heavy on these as well.

Seated Rows – We’re upping the reps a little here but that doesn’t mean go light. Choose a challenging weight.

Lat Pulldowns – You’ll finish up your back workout with lat pulldowns for widening your back. Go heavy but don’t sacrifice form.

If you perform this back workout once a week with intensity you will force your back to grow and boost your natural testosterone at the same time. Make sure you’re eating plenty of healthy sources of protein, carbs and fats as well to recover.

 

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TestoFuel Workout Series – Strength Phase

TestoFuel Workout SeriesWelcome to the first post of our TestoFuel Workout Series. The ultimate goal of this 12 week workout plan is to help you gain strength, build lean muscle mass, and shed as much body fat as possible. To do this we’ve created the most effective workout series which will consist of 4 different training phases. There’s also a TestoFuel supplement plan that follows the workout below.

The first 2 weeks of our TestoFuel Workout Series is geared towards getting stronger. We’re going to start out with some old school weight training concepts that are proven to increase strength. Explosive power techniques are also implemented in this TestoFuel workout plan. The goal is to push as much weight as possible, with good form of course. 

TestoFuel Strength Building Workout

Notes: This TestoFuel strength building workout plan uses heavy compound exercises. This routine requires 4 days a week and should last no more than 1 hour per workout. The first exercise will generally consists of heavier weights and lower reps than you may be used to. That’s ok; it will change in two weeks. Go heavy but make sure you use proper form to avoid injury.

TestoFuel Make Your Training Count

Day 1 – TestoFuel Strength Chest and Biceps Workout

Exercise Sets x Reps
Bench Press 5 x 5
Incline Dumbbell Press 4 x 6-8
Incline Dumbbell Flyes 3 x 10-12
Alternate Dumbbell Curls 3 x 10-12
Preacher Curls 3 x 10-12

Day 2 – TestoFuel Strength Leg Workout

Exercise Sets x Reps
Squats 5 x 5
Leg Press 4 x 8-12
Leg Extensions 3 x 10-12
Lying Leg Curls 3 x 10-12
Stiff-Leg Deadlifts 3 x 10-12
Standing Calve Raises 5 x 12

Day 3 – Rest

Light cardio or ab work can be done on day 3.

Day 4 – TestoFuel Strength Back Workout

Exercise Sets x Reps
Deadlifts 5 x 5
Barbell Rows 4 x 6-8
Dumbbell Rows 3 x 10-12
Lat Pulldowns 3 x 10-12

Day 5 – TestoFuel Strength Shoulders and Triceps Workout

Exercise Sets x Reps
Seated Shoulder Press 5 x 5
Dumbbell Press 4 x 6-8
Lateral Raises 3 x 10-12
Close Grip Bench Press 3 x 10-12
Dips 3 x 10-12

Day 6 – Rest

Light cardio or ab work can be done on day 6.

Day 7 – Rest

Try to make day 7 a complete rest day.

As you can see there are 4 training days with 3 rest days. Remember, when building muscle and strength it takes getting proper rest to get optimal results. If possible, throw in the first rest day after your first 2 strength training days and your 2nd 2 days days after your 2nd 2 strength training days.

TestoFuel Strength Supplement Plan

Our TestoFuel Supplement Plan for building strength is simple yet extremely effective. You’ll notice most all of our supplement plans recommend most of your supplements to be taken around your workout times. We feel that pre and post workout, especially post, are the most crucial times for supplements and nutrients.

Supplement Times
TestoFuel 1 Serving Per Day
Creatine Pre/Post Workout
Whey Protein Pre/Post Workout

There you have it; our TestoFuel Workout Series – Strength Phase.

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