In Part 2 of Mass (check out Part 1 here if you’re not up to speed), Pat Davidson, a personal trainer in New York City, a former professional strongman, and the creator of this routine, sticks to the same general formula but changes a few things around. Here’s what you can expect during the second block:
Two of the four main protocols, “The Deuce” and “Static Shock,” will be different compared with last month, while the other two will remain the same but with lower reps. “It’s a basic linear progression,” Davidson says. “The volume [aka sets and reps] is going to be cut back a little, but the intensity [weight lifted] is going to be higher.”
You’ll notice that there are two new protocols—“Arm Farm” and “Delt Domination”—added to Day 1. While Davidson stands by traditional compound movements, such as the back squat and bench press, for building strength and size, he also acknowledges that every guy wants jacked arms and shoulders. Consider it a gift, a painful one we might add, from him to you.
You’ll see more timed sets, specifically in “The Deuce.” It’s a hellish way to build some serious muscular endurance and mental fortitude, but it works. Just ask Davidson, who, at a body weight of 225 pounds, squatted 425 pounds for eight reps and bench-pressed 360 pounds for two reps after running this program. If you need to rest at the top of the movement, that’s fine, but do not put the weight down at any point.
Note: This block of the program is meant to be four weeks long, so make sure you repeat the week-long template below four times to complete the plan.
<h4>1A and 1B Protocol:</h4> This day is meant to increase the amount of weight you can handle for high reps. Also, this training day will cause a huge release of anabolic hormones like testosterone and growth hormone, which will carry over into the rest of your training for the week, making you stronger by bolstering your recovery.</p><p>
<h4>Directions:</h4> Start with 70% of your one-rep max for both lifts. Perform the bench press for two straight minutes, aiming to accumulate as many reps as possible. Then rest four minutes and repeat for the deadlift. That’s one round; you’ll perform three. If you get more than 65 total reps for both moves in one round, increase the load to 80%. If you get 56 to 65 reps, increase the load to 75%. If you accumulate 55 reps or less, keep the weight the same.
Accessory Work Protocol: Perform both protocols once through as a giant circuit. “Do not rest at any point or drop the weight down,” Davidson says.
<h4>Target:</h4> Instead of taking six seconds to lower yourself, you’ll pause at the bottom part of both the incline bench press and back squat. This isometric hold will increase your muscular stability and also help you produce more power from a static state, carrying over to your regular-speed sets. For the tempo, the first number represents the lowering portion of the lift, the second one is the static portion, and the last one is the concentric (up) part of the lift.
<h4>Directions:</h4> Use 80% of your one-rep max for the first two lifts. As for the accessory work, perform moves marked with A, B, and C back-to-back, resting only after the last exercise.
<h4>Target: Hypertrophy</h4> Like last month, this day will reflect a more traditional bodybuilding-style workout. You’ll SEC. perform each lift for sets of 12 to increase your time under tension (TUT) to trash your muscle fibers so they recover and in turn grow larger.
<h4>Directions:</h4> Perform exercises marked with letters in succession, resting only at the end of each superset.
<h4>Target: Conditioning</h4>You should be no stranger to this arduous protocol that has you perform a circuit of multi-joint movements. This particular workout will still target all your major muscles, jack up your heart rate, and elicit a huge hormonal response. The only difference is that instead of 15 reps, you’ll perform 10 but with heavier weight.
<h4>Directions:</h4> Perform each exercise for 20 seconds with the goal of getting 10 reps. (If you get to 10 before the window is done, stop.) Then rest 40 seconds and move on to the next move. After you perform all three exercises, rest for three minutes between rounds.
