Training

Six Weeks to Size

Build mounds of muscle with this bare-bones, four-days-a-week hypertrophy plan.

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HOW COMPLICATED DO YOU WANT TO MAKE IT? NOT VERY, WE HOPE.

You go to the gym, you pick big compound moves, hit them as heavy as possible with good form in hypertrophy-centric rep ranges, go home, devour tons of protein and some carbs, rest, and repeat. And then you grow.

That’s more or less how mass gaining works. When you start overthinking it, start getting too cute with your exercises and sets and reps, that’s when results stall out. Confusion is good (muscle confusion, that is), but complicating matters is not.

We’re into the cold months now, so it’s a great time to stay bundled up and start adding some Winter Mass—that’s what we’re calling this six-week program. We think you’ll like it. It’s only four days a week, so it won’t rule your life; it’s customizable in that you’re able to pick the exercises you want from our generic movement menu (see the “Exercise Options” section); and it’s grounded in the well-established, and very straightforward, linear periodization model. It’s not complicated, nor should it be. It’s simply more size in six weeks.

 

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