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.
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.