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12 Massive Mistakes
If you’re not adding muscle as fast as you’d like, it’s time to figure out what’s wrong. we outline 12 of the most common errors and tell you how to fix them to get growing again.
Photos by Robert Reiff - Model: Matus Valent
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ExercisesThe M&P Basic Mass Workout
When a hardgainer isn’t growing, you can usually find the culprit (or culprits) in his or her diet - but that's not to say his or her training can't use a bit of help, too. This workout is a straightforward approach to mass gain: Train hard and heavy four days per week, rest and repeat.
| Monday: Back and Biceps | |||
|---|---|---|---|
| BODYPART | EXERCISE | SETS | REPS |
| Back | Bent-Over Barbell Row | 5 |
15, 12, 10, 8, 6 |
| T-Bar Row | 4 | 12, 10, 8, 6 | |
| Pull-Up | 3 | 15, 15, 15 | |
| Seated Cable Row | 3 | 10, 8, 6 | |
| Pulldown to Front | 3 | 10, 8, 6 | |
| Biceps | Standing Barbell Curl | 5 | 15, 12, 10, 8, 6 |
| Incline Dumbbell Curl | 4 | 12, 10, 8, 6 | |
| Dumbbell Concentration Curl | 3 | 10, 8, 6 | |
| Tuesday: Chest, Triceps and Forearms | |||
| Chest | Incline Barbell Press | 5 | 15, 12, 10, 8, 6 |
| Flat-Bench Dumbbell Press | 4 | 12, 10, 8, 6 | |
| Decline Dumbbell Flye | 3 | 10, 10, 8 | |
| Cable Crossover | 3 | 10, 10, 8 | |
| Triceps | Lying EZ-Bar French Press | 5 | 15, 12, 10, 8, 6 |
| Cable Pushdown | 4 | 12, 10, 8, 6 | |
| Parallel-Bar Dip | 3 | 15, 15, 15 | |
| Forearms | Barbell Wrist Curl | 3 |
15, 12, 10 |
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Friday: Legs |
|||
| Thighs | Barbell Squat | 5 | 15, 12, 10, 8, 6 |
| Leg Press | 4 | 12, 10, 8, 6 | |
| Walking Lunge | 3 | 15, 15, 15 | |
| Romanian Deadlift | 4 | 12, 10, 8, 6 | |
| Leg Extension | 3 | 12, 10, 8 | |
| Lying Leg Curl | 3 | 12, 10, 8 | |
| Calves | Standing Calf Raise | 4 | 15, 12, 10, 8 |
| Seated Calf Raise | 3 | 15, 12, 10 | |
| Saturday: Shoulders and Abs | |||
| Shoulders | Seated Barbell Press | 5 | 15, 12, 10, 8, 6 |
| EZ-Bar Upright Row | 4 | 12, 10, 8, 6 | |
| Dumbbell Lateral Raise | 3 | 10, 10, 8 | |
| Reverse Pec-Deck Flye | 3 | 10, 10, 8 | |
| Abs | Hanging Leg Raise | 3 | 20, 20, 20 |
| Machine Crunch | 3 | 20, 15, 10 | |
| Decline Twisting Crunch | 2 | 20, 20 | |
| Note: Sunday, Wednesday and Thursday are 'off' days each week. | |||
Decline Dumbbell Flye
Decline Twisting Crunch
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