4 By 15 (Mass Gain)
“4 By 15 (Mass Gain)”:
This is another workout that helped me pack on size. It’s done using higher reps than my other mass gain workouts, so it delivers a different training effect, stimulating your muscles to grow. Once you can knock out all your rounds and reps with a given weight, add 10 pounds to the bar next time you do the workout.
Directions:
Select a barbell exercise: bench press, back squat, front squat, or overhead press. Load the bar with 60 percent of your 1-rep max of the given exercise. So, if your max overhead press is 100 pounds, your bar should weigh 60 pounds. Do 15 reps. Rest for 90 seconds. That’s 1 round. Do a total of 4 rounds.
Related items
The 3 Best Exercises aka Holy Trinity
"The Holy Trinity is my favorite upper body workout of all time," says Bobby Maximus,…
Don’t Ask Me About Your Abs
"Whenever someone asks me for an ab workout, I give them one called Don't Ever…
Opposites Attract (Modified)
Opposites Attract (Modified) This workout puts you through the wringer. Like “Circuit-Style 8: My Compliments,”…
Dumbbell Hell
Dumbbell Hell. The best 5 minute Bench Press exercise there is. Maybe the worst... Enjoy