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Gain Mass With ECO Training

Get a multi-dimensional mass-building workout with the revolutionary ECO training system.

Jump to the Routine
  • 4 days

  • 18

  • Yes

Gain Mass With ECO Training
Gain Mass With ECO Training

Who would ever aspire to be one-dimensional? What guy, outside of perhaps a competitive cyclist or wrestler struggling to drop weight, wants to be strong but not big? Or big but not strong? Often, the ideal scenario would have you big, strong and powerful, as well as athletically functional outside the gym.

If you want to build muscle and increase your strength, it stands to reason, then, that your next workout shouldn’t be created in a vacuum in which only one of the four objectives above is considered at the expense of the other three. Sure, from time to time you may want to focus on adding some size, functionality be damned, or on boosting your five-rep max on core lifts, even at the expense of the additional hypertrophy that accompanies high-rep training. But in between such phases, why sacrifice one goal for another when you really don’’t have to? Behold a routine that’’s actually multi-dimensional: ECO Training.

Muscle Hat Trick

No, it isn’t a program for environmentalists, though they’re more than welcome to take part in it. ECO stands for Explosive, Closed-chain and Open-chain exercises. Explosive exercises are plyometric or ballistic-type movements such as squat jumps, depth jumps from a bench and clap push-ups. Closed-chain exercises are those in which your hands or feet remain stationary and your body moves (think squats, push-ups and pull-ups). With open-chain moves, the resistance is in your hands or at your feet, such as leg extensions and most barbell and dumbbell upper-body exercises.

ECO REST

E – 3-5 minutes*
C – 2-3 minutes*
O – 1-2 minutes*

*Between sets

Routine

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Workout 1

Monday & Thursday

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 18

Smith Machine Bench Press Throw

Equipment
Sets
3
Reps
3
Rest
--
Bench press where you let go at top of movement and catch as it comes back down
Exercise 2 of 18

Smith Machine Pushup

Equipment
Sets
6
Reps
8
Rest
--
Exercise 3 of 18

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
3
Reps
10-12
Rest
--
Exercise 4 of 18

Smith Machine Overhead Press Throw

Equipment
Sets
3
Reps
3
Rest
--
Same as bench press above, but done kneeling and pushing weight overhead
Exercise 5 of 18

General Pullup

Equipment
Pullup Bar
Sets
3
Reps
6-8
Rest
--
Exercise 6 of 18

Straight-Arm Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment
Sets
3
Reps
10-12
Rest
--
Exercise 7 of 18

Smith Machine Overhead Press Throw

Equipment
Sets
3
Reps
3
Rest
--
Exercise 8 of 18

Barbell Shoulder Press

Equipment
Barbell
Sets
3
Reps
6-8
Rest
--
Exercise 9 of 18

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
10-12
Rest
--

Workout 2

Tuesday & Friday

Exercise
Equipment
Sets
Reps
Rest
Exercise 10 of 18

Barbell Jump Squat

Equipment
Barbell, Squat Rack
Sets
3
Reps
3
Rest
--
Exercise 11 of 18

Barbell Squat

Equipment
Barbell
Sets
3
Reps
6-8
Rest
--
Exercise 13 of 18

Lying Leg Curl

Equipment
Sets
3
Reps
10-12
Rest
--
Exercise 14 of 18

Smith Machine Close-Grip Bench Press Throw

Equipment
Sets
3
Reps
3
Rest
--
Same as bench press but with shoulder-width grip
Exercise 15 of 18

Bodyweight Dip

Equipment
Dip Station
Sets
3
Reps
6-8
Rest
--
Equipment
Bench, Dumbbells
Sets
3
Reps
10-12
Rest
--
Exercise 17 of 18

Smith Machine Curl Throw

Equipment
Sets
3
Reps
3
Rest
--
Release bar at top
Exercise 18 of 18

Close-Grip Chinup

Equipment
Pullup Bar
Sets
3
Reps
6-8
Rest
--
Equipment
Bench, Dumbbells
Sets
3
Reps
10-12
Rest
--
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