Gaining Muscle Mass

Q: I have been lifting for over 10 years with decent results, but this summer, I would like to gain as much mass as possible. I'm quite motivated and have plenty of time to train. What would you suggest?

A: Poliquin's GVT, Thoburn's "The Standard" and Turner's Huge Program are excellent options. This routine is similar in concept (i.e. plenty of volume) except it involves twice a day training. Try it on for size.

Day 1 am - Delts & Back
A1) Standing Military Press
A2) Wide-Grip Pull-Ups
10 sets x 6 reps @ 5010 tempo, 90 second rest interval

Day 1 pm - Chest & Back
A1) Lying Db Press (semi-supinated)
A2) Seated Cable Row
10 sets x 10 reps @ 4020 tempo, 60 second rest interval

Day 2 am - Quads & Hams
A1) Front Squat
A2) Lying Leg Curl
10 sets x 6 reps @ 5010 tempo, 90 second rest interval

Day 2 pm - Quads & Hams
A1) Db Squat
A2) Seated Leg Curl
10 sets x 10 reps @ 4020 tempo, 60 second rest interval

Day 3 - off

Day 4 am - Biceps & Triceps
A1) Mid-Incline Hammer Curls
A2) Parallel-Bar Dips
10 sets x 6 reps @ 5010 tempo, 90 second rest interval

Day 4 pm - Biceps & Triceps
A1) Seated Zottmann Curls
A2) Standing Triceps Pressdowns (supinated)
10 sets x 10 reps @ 4020 tempo, 60 second rest interval

Day 5 am - Abs & Calves
A1) Sicilian Crunch
A2) Standing Calf Raise
10 sets x 6 reps @ 5010 tempo, 90 second rest interval

Day 5 pm - Abs & Calves
A1) Supine Cable Pull-Ins
A2) Seated Calf Raise
10 sets x 10 reps @ 4020 tempo, 60 second rest interval

Day 6 - off

Repeat

Notes:
- eat a minimum of 7 meals a day every 2.5 hours
- you should be taking in 2 grams of protein per pound and up to 15 grams of fish oil every day
- only consume 1 shake on non-training days and 2 on training days (in other words, it's better to eat your food than drink it)
- consume plenty of BCAA's both before and during your workouts and make sure to take in a 2:1 carb:protein ratio post-workout
- plan for restoration as well (i.e. massage, stretching, EMS, contrast showers, Epsom salt bathes, etc.)
- ideally, the second workout should be performed within a 4-6 hour window after the first
- do not perform the pm workout every 3rd workout
- perform each am workout 6 times and then switch to another routine

[This Q&A piece originally appeared in Testosterone Magazine on May 14, 2004 and can be accessed online at http://www.t-mag.com/nation_articles/313cat.jsp.]