Six Weeks to Mass and Power
No Nonsense Magazine Collectors Edition 2016
By: The Beverly Advisor Team
Are you looking for a new workout approach? Here’s one that focuses on increasing both your muscle mass and power. Special emphasis is given to developing your shoulders, chest, and pressing strength, aka your “Coat Rack”.
The key to this program’s success is the incremental increase in workout poundage, nutrition, and nutritional supplements each week. Be sure to start at a comfortable level in each of these2035 three key progress areas. Progress gradually, but consistently in each area each week.
Here’s the basic workout structure.
• Chest (heavy)
• Triceps (light)
• Delts (light)
• Quads (heavy)
• Hams (heavy)
• Chest (light)
• Triceps (heavy)
• Shoulders (heavy)
• Back (heavy)
• Biceps (heavy)
*Heavy Abs on day 2 and 4.
*Calves – 1 exercise up and down the weight stack for 15 reps per set on day 1 and 3.
|DAY 1: MONDAY||Amount|
|Incline Bench Press||6 x 6|
|Flat DB Press||6 x 6|
|High Pulls||4 x 4 or Upright Row – 6 x 6|
|Dumbbell Laterals||2 x 6-8 each way (front/side/rear)|
|Triceps Pressdown||4 x 6-8|
|DAY 3: THURSDAY||Amount|
|Incline Bench Press||6 x 6 (use 85% of heavy day)|
|Flat DB Press ||6 x 6 (85% of heavy day)|
|Shoulder Press||6 x 6|
|Lying Triceps Press||6 x 6|
|DAY 2: TUESDAY||Amount|
|Leg Press||6 x 6|
|Squats ||6 x 6|
|Leg Curl||4 x 6-8|
|Leg Extension||4 x 6-8|
|DAY 4: FRIDAY||Amount|
|Dead Lift||6 x 3 (increase weight each set)|
|Barbell Row||6 x 6|
|Curl Grip Pulldown||6 x 6|
|Barbell Curl||6 x 6|
|Dumbbell Curl||6 x 6|
Note: Use the same weight for all sets of a particular exercise except the dead lift. On the dead lift add 20lbs or so each set, so that only your final set will be with your working weight.
The most important factor to the success of this program is that you DO NOT start too heavy. On 6 x 6 exercises start week one with a weight you could perform 12 reps if you had to, but
only do the prescribed six reps. Progress at a pace that allows you to get all 6 reps on all 6 sets each workout throughout the first five weeks. Your goal should be to complete every rep
(Unassisted!) each workout. Only go for an all-out, max effort during the final week!
Six Weeks to Power and Muscle Supplement Plan
Mass Maker Ultra: add 2 servings (2 scoops each) per day mixed in 12-14oz water or milk to your regular meal plan.
1 Super Pak with breakfast for nutritional micronutrients and muscle building co factors
4 Ultra 40, 4 Mass Aminos, 1 Multiple Enzyme Complex with each meal and shake
Muscle Synergy: 1 serving (8 tablets or 1 scoop) first thing in the morning; another serving 30 minutes prior to workout; and a final serving immediately following your workout. On non-training days, take Muscle Synergy twice – one serving in the morning and another mid-afternoon.
Add one additional Ultra 40 tablet and one Mass Amino tablet to each meal on week 4, then another on week 5, and a third additional Mass and Ultra 40 to each meal or shake during week 6. This will end up as 7 Mass tablets and 7 Ultra 40 tablets with each meal during week 6 (about 35-42 tablets each for the day).
For even greater gains add Glutamine Select and Creatine Select to the core supplements as follows:
Glutamine Select: Sip 3-4 scoops mixed in water during training
Creatine Select: Load during week 1 by taking 1 scoop with each meal. For the next 5 weeks take 1-2 scoops daily. On training days, take 2 scoops pre-workout (with Muscle Synergy). Non training days – 1 scoop.
***Beverly Advisor Team member, Steven Wade, devised this program and gained nearly 15lbs of lean mass his first six weeks on it.***