Workout Routines

Gain Mass With ECO Training

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

Gain Mass With ECO Training
Duration 4 days
Exercises 18
Equipment Yes

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

Workout 1 Monday & Thursday

Exercise 1

Smith Machine Bench Press Throw
exercise image placeholder
3 sets
3 reps
-- rest
Bench press where you let go at top of movement and catch as it comes back down

Exercise 2

Smith Machine Pushup
exercise image placeholder
6 sets
8 reps
-- rest

Exercise 3

Dumbbell Flye You'll need: Bench, Dumbbells How to
Dumbbell Flye thumbnail
3 sets
10-12 reps
-- rest

Exercise 4

Smith Machine Overhead Press Throw
exercise image placeholder
3 sets
3 reps
-- rest
Same as bench press above, but done kneeling and pushing weight overhead

Exercise 5

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
3 sets
6-8 reps
-- rest

Exercise 6

Straight-Arm Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment How to
Straight-Arm Pulldown thumbnail
3 sets
10-12 reps
-- rest

Exercise 7

Smith Machine Overhead Press Throw
exercise image placeholder
3 sets
3 reps
-- rest

Exercise 8

Barbell Shoulder Press You'll need: Barbell How to
Barbell Shoulder Press thumbnail
3 sets
6-8 reps
-- rest

Exercise 9

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
3 sets
10-12 reps
-- rest

Workout 2 Tuesday & Friday

Exercise 1

Barbell Jump Squat You'll need: Barbell, Squat Rack How to
Barbell Jump Squat thumbnail
3 sets
3 reps
-- rest

Exercise 2

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
3 sets
6-8 reps
-- rest

Exercise 3A

Leg Extension
Leg Extension thumbnail
3 sets
10-12 reps
-- rest
Superset with leg curl to isolate both quads and hams

Exercise 3B

Lying Leg Curl How to
Lying Hamstring Curl thumbnail
3 sets
10-12 reps
-- rest

Exercise 4

Smith Machine Close-Grip Bench Press Throw
exercise image placeholder
3 sets
3 reps
-- rest
Same as bench press but with shoulder-width grip

Exercise 5

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
3 sets
6-8 reps
-- rest

Exercise 6

Dumbbell Lying Triceps Extension You'll need: Bench, Dumbbells How to
Dumbbell Lying Triceps Extension thumbnail
3 sets
10-12 reps
-- rest

Exercise 7

Smith Machine Curl Throw
exercise image placeholder
3 sets
3 reps
-- rest
Release bar at top

Exercise 8

Close-Grip Chinup You'll need: Pullup Bar How to
Close-Grip Chinup thumbnail
3 sets
6-8 reps
-- rest

Exercise 9

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
3 sets
10-12 reps
-- rest
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