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Massive Gains - 4 Day Routine

Created by NerdFitness

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Summary

4 Workouts / 26 Exercises

0% Cardio / 100% Strength Training

Latest Exercisers

stabgotham lewisli JFreedom

Workout Program Description

4 Days per week, about an hour per workout

 

Massive gains, big legs.  For hard gainers looking to bulk up.

 

Workouts

Small Leg Extensions
Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowes...
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 Squats - Barbell
Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes...
Small Leg Press
Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your kn...
Small Romanian Deadlift
Put a barbell in front of you on the ground. Standing on a box if needed, grab the dumbbell with a little wider than shoulder width grip. Bend the knees slightly. The position should be shins vertical...

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What People are Saying

ambansal

Rest between sets

I generally do 3-4 sets of bench-press. I'm a hardgainer and was wondering how much rest between sets would be optimal.

Created over 3 years ago by ambansal

NerdFitness

Hey Fry

Just read your comment, and noticed that I had only 1 set of 10 reps in there. It was the first routine I made, and didn't realize it had only said 1 set! That's definitely wrong. I completely agree with what you posted, I'll be updating this so there's no more confusion in the future!

Created over 4 years ago by NerdFitness

Fry

1 set of 10 on the bench???

dude, if you're a hard gainer looking for big gains you need to do more chest work.. 1 set of 10 is NOT enough..i'm a hard gainer but lift heavier weight less reps but more sets.. not only that.. bust the free weights harder and if your a beginner - load for 1 week with 80% 1RM to shock your body.. 4 sets of 6-8 reps - bench flat/incline/decline. for HARD GAINERS - MUST leave 3 MINUTE rest BETWEEN SETS>> very important for anyone who wants to build muscle.. I've been pumping only free weights for 1 month and have put on 9kg with this structure. More weight / less reps / more sets + 3 minute rest = Big gains!!!! if your a hard gainer.. I recommend "optimum nutrition - serious mass" (weight gain supplement/protein) coupled with intense weight training 3-4times per week, you WILL see results.. Serious mass with hard weight training - you can't go wrong.. unless you slip a disc or someshit..

Created over 4 years ago by Fry

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