12 week mass Building Workout

The Question:

In this amount of time you should be able to gain a bit of mass. It is also possible to hit a plateau in this time so you need to make sure the routine gets switched up from time to time in order to keep the muscles guessing and growing.

What is the most effective 12-week mass building workout? Be specific. Include exercises, sets, reps, rest periods, etc.

What three supplements would be best during 12-weeks of mass gain training? Why?

Bonus Question: In your eyes what IFBB Pro has the most intense mass building workout? Why do you think it is the most intense?

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What is the most effective 12-week mass building workout? Be specific. Include exercises, sets, reps, rest periods, etc.

Many people are looking to add mass in the quickest time possible; from beginners, those who have laid off from training for a while and even veterans. As a result, I have included several 12-week mass programs for different goals; beginners to advanced.

I have included 3 workouts. The first is a 3-day split targeted at beginners who are looking to add beef onto their frames but aren't accustomed to the higher volume of 3-or-4 day splits. And a choice of either 4-or-5 day splits for those who more experienced.

However, whatever level you're at, any 12-week mass building routine should include the essentials: a solid degree of heavy exercises, free-weights and using a hypertrophy specific rep-range of 7-11 reps. My routines focus on these essentials while also targeting all areas of muscles.

So, here we go:

Anywhere within this range is effective for different people, however I recommend beginners aim for the later end of this range as they're as there bodies become accustomed to the increased stress of lower reps.

Beginners-Intermediate Routine: 3 Day Split:

If you're starting out in the weight game you don't want to put too much demand on your system to grow and repair too quickly. Therefore I recommend new-comers start on a 3-day split such as this one before tackling anything your body may not be accustomed to. Similarly any others who are either time-strapped, or prefer it 3 days may also like to try this routine.

As you progress with this routine, you can move onto a 4-or-5 day split at a time you have the capacity to deal with the workload.

I have personally used this solid 12-week program with success; it includes a lot of heavy exercises and doesn't ignore hitting every area of each muscle. Using many different movements also helps entertain those who have problems with committing to training.

Remember to take each set to failure, which will be one of the major factors towards how successful you are in this 12-week cycle. Taking each set to failure will set the standard for intensity that should see you training productively in further years; and seeing the future gains that come with this principle.

With intensity covered, reps in these workouts should be kept at 10-12 and each exercise should be performed at a medium tempo with a focus on a negative phase of the exercise. Muscle growth is just as much a result of stimulating muscle as it using heavier weight, and these principles will encourage one to hit muscles deep to the hard.

Overall, I find this routine very effective, and a fresh change from other common "beginner" full body splits.

The Program:

Split: 3-day
Volume: Medium-high
Reps: 10-12
Rest: 1 minute between each set

Monday: Chest/Back/Traps:

*Although volume looks extreme here, keep in mind that they are 2 sets per exercises, as well as this workout being the highest in volume of the 3.