T Nation


Interested in workout routines for mass that don’t take hours everyday…

Go to the previous issues section of T-mag and read all of Poliquins and Kings stuff. Pick a program and go for it. Oh, and before Chris Shugart posts and tells you this, I’ll do it for him- IT’S YOUR DIET! Read the 'Diet Manifesto" article at T-mag too.

Guarenteed Mass.

#1) Eat 5 meals per day, 1000 calories per meal (post workout meal, 1500-2000 calories). Eat lots of protein (at least 1 gram per lb of body weight), don’t be afaid of eating fat (healthy fats). IMO, a 200 lb man should consume 250 grams of protein, 500 grams of carbs, and 300 grams of fat per day.

#2) Workout 3/week, focusing on the major lifts (squats, bench, deadlifts, Chins, Rows).

#3) Alternate between the GVT program (found on this site) and the Wave Loading program. One month of each.

#4) Eliminate aerobic activities.

#5) Sleep at least 8 hours a night.

If this won’t put mass on you, up the calories until you notice weight gain. Eat till it hurts.