welcome to the mass building program · properly fuel your body, and push yourself, you will see a...

WELCOME TO THE MASS BUILDING PROGRAM:

We have designed this program specifically to ensure that you build muscle. If you follow this program, properly fuel your body, and push yourself, you will see a significant gain in muscle mass. The goal is to build 10 lb of pure muscle in this 9-week program.

Use this guide in conjunction with the Nutrition Prescription plan to make sure you reach your muscle building goals.

This Training Guide will break down all of the information you need to complete this exercise program. You will learn about Time Under Tension, how to read the exercise program, and how to follow the work-outs every week.

real mass training guide

Training guide

UNDERSTANDING YOUR PROGRAM: THE PHASES

This is a 9-week program, broken up into three, 3-week phases. Each consists of 6 weekly work-outs and 1 rest day. Phase 1 is building a foun-dation of strength, Phase 2 is time to grow, and Phase 3 is maximizing hypertrophy.

TIME UNDER TENSION (TUT):

These workouts were developed utilizing the method of Time Under Tension to build muscle.

Time Under Tension tells us the total amount of time a muscle is under load during a set. When you calculate Time Under Tension, you are add-ing up all the time that a muscle is under load and resisting weight during a given set. You will be adding up each phase of the exercise including the eccentric, peak contraction, and concentric phases. Depending on the exercise, you might be starting with the eccentric phase, as you would in a squat, and some exercises you will be starting in the concentric phase, such as a bicep curl.

ECCENTRIC PHASE: Is the lengthening of a musclePEAK CONTRACTION: Is the pause between the Eccentric and Concentric phasesCONCENTRIC PHASE: Shortening of the muscle

This is where tempo comes into play. You will see something like this: 2-1-1 under the tempo column of your workouts. What this means is you will spend two Seconds in the eccentric phase (the lengthening of a muscle), with a one Second pause (during peak contraction), and then you will spend one Second in the concentric phase (the shortening of a muscle).

When reading tempo, you will always read it as the first number being the eccentric time, the Second number is always the pause time, and the third number is always the concentric time.


Training guide

UNDERSTANDING YOUR WORKOUTS:

In your workouts, your repetition ranges will be changing with every set; sometimes utilizing different modalities or training methods, such as drop sets, strip sets, and rest-pause. Each type of method is color coded on the training guide to show you when you will utilize these different methods.

• Blue: Rest-Pause • Green: Strip Set• Red: Drop Set

DROP SETS:

When you notice an exercise is highlighted in red, you’ll be performing a drop set, only on the last set. The first 3 sets will be performed as normal.

A DROP SET is where you perform the exercise with the goal of reaching muscular fatigue at the given repetition range. Without rest, imme-diately lower the weight just enough to perform an additional 6-10 repetitions. Then, when you reach muscular fatigue, immediately lower the weight once more and continue to muscular fatigue again. This ends up being 3 consecutive sets without rest.

STRIP SETS:

When you notice an exercise highlighted in green, you’ll be performing a STRIP SET, which will be performed for every set. It is much like a drop set in the sense that you’ll be reaching muscular fatigue on the first set and removing weight on two more sets.

On the first set, you will do the reps until you reach muscular fatigue at the given rep range. Then, you will drop the weight down just enough to rep out 2-6 more reps, and then again, drop the weight and do the exercise until you reach complete muscular fatigue around 2-6 additional repetitions. This ends up being 3 consecutive sets without rest.

Training guide

REST-PAUSE:

When you notice an exercise is highlighted in blue, you’ll be performing a REST-PAUSE set. This is only going to be performed for the first set. The following consecutive sets will be performed as normal.

Begin with a weight where you will reach muscular fatigue at the given rep range. Perform the set to muscular fatigue, set the weight down, take 5-10 deep breaths, pick up the weight and begin again to complete fatigue. Repeat this process until you can no longer perform anymore repetitions with quality form. Then rest and continue the following sets as normal.

UNDERSTANDING PROGRESSIVE OVERLOAD:

Progressive overload is essential to improving strength and gaining mass. As you gradually increase stress on the body during weight training, you create a state of progressive overload on your muscles. This principle for improving strength and building muscle requires that you force your muscles and body to overcome and adapt to stress or tension that exceeds what it is used to. This means pushing yourself further every time you workout. You should never walk away from an exercise thinking “that was easy”.

BEFORE YOU BEGIN:

The most effective fitness program must be based upon 3 foundational principles: (i) form, (ii) consistency, and (iii) intensity.

I. FORM Proper form is required to avoid injury and achieve the fastest results, so I included a step-by-step Exer-cise Library. I encourage you to go through this to ensure you are doing the movements correctly. As intensity increases, form usually suffers a bit. Nevertheless, make sure you are mindful of proper form and correct your movements whenever possible.

Think of it like this. We don’t always pick up a bag of dog food or a child with the proper form because we adapt to imperfect form in everyday life, so naturally we will do the same during training. That doesn’t mean get sloppy. That means be aware and correct it.

Training guide

II. CONSISTENCY

Once you achieve proper form, then “consisten-cy” is the next piece. They go hand-in-hand. We are looking for consistently solid form.

III. INTENSITY

This is where training gets fun. After you ac-complish proper form and consistency, you can turn up the intensity a notch or two.

THE PHASES:

PHASE 1 [WEEK 1-3] BUILDING STRENGTH: 20-40 TUT 10/10/8/6 REP RANGES• 3 Workouts repeated 2x/week• Day 1: Legs• Day 2: Chest & Shoulders• Day 3: Back & Abs• Day 4: Rest• Day 5: Legs• Day 6: Chest & Shoulders• Day 7: Back & Abs PHASE 2 [WEEKS 4-6] TIME TO GROW: 30-50 TUT 12/12/10/8 REP RANGES• 6 Workouts• Day 1: Legs• Day 2: Calves & Abs (build)• Day 3: Back & Biceps • Day 4: Rest• Day 5: Legs• Day 6: Chest & Triceps• Day 7: Shoulders & Abs (define) PHASE 3 [WEEKS 7-9] MAXIMIZING HYPER-TROPHY: 40-60 TUT 15/15/12/10 REP RANGE• 6 Workouts• Day 1: Legs• Day 2: Shoulders & Calves• Day 3: Back & Abs• Day 4: Rest• Day 5: Legs• Day 6: Chest & Abs• Day 7: Biceps & Triceps


Training guide

INCORPORATING NUTRITION:

To really see the effects of any training program, you must incorporate a solid nutrition prescription. The same applies to The Real Mass Program. Without positive reinforcement from a balanced diet, you can count on minimal results. I say this not to discourage you, but rather to be real with you and encourage you to follow both the Real Mass Program workouts and the powerful Nutrition Prescription provided with this program. In doing so, you are certain to lose body fat, build lean muscle, and see a more attrac-tive physique within just a matter of weeks.

If you are serious about your body’s transformation, then I am positive you will see the results you want by following the Real Mass Program workouts and Nutrition Prescription. With that in mind, I would love to hear from you.

You can find me on Instagram @morellifitI am always answering questions and comments on my page.

To your success, Michael Morelli Jr. Your Dedicated Coach


Training guide

Day 2 Chest & Shoulders

Order Exercise Sets Reps (Sets: 1/2/3/4) Rest Tempo

1A Barbell Bench Press 4 10/10/8/6 90-120 Sec 2-1-1

2A Dumbbell Incline Press 4 10/10/8/6 90-120 Sec 2-1-1

3A Standing Cable Flyes 4 10/10/8/6 90-120 Sec 2-1-1

3B Seated Dumbbell Arnold Press 4 10/10/8/6 90-120 Sec 2-1-1

4A Standing Dumbbell Lateral Raises 4 10/10/8/6 90-120 Sec 2-1-1

5A Barbell Upright Rows 4 10/10/8/6 90-120 Sec 2-1-1

Day 1 Legs


1A Barbell Squats 4 10/10/8/6 90-120 Sec 2-1-1

2A Barbell Deadlifts 4 10/10/8/6 90-120 Sec 2-1-1

3A Walking Lunges 4 10/10/8/6 90-120 Sec 2-1-1

4A Seated Leg Extensions 4 10/10/8/6 90-120 Sec 2-1-1

4B Lying Hamstring Curls 4 10/10/8/6 90-120 Sec 2-1-1

5A Straight Leg Calf Raises 4 10/10/8/6 90-120 Sec 2-1-1


Day 4 REST

Training guideWEEKS ONE, TWO & THREE

Day 3 Back & Abs


1A Cable Lat Pull Downs 4 10/10/8/6 90-120 Sec 2-1-1

2A Bench Supported Dumbbell Rows 4 10/10/8/6 90-120 Sec 2-1-1

3A Straight Arm Cable Rows 4 10/10/8/6 90-120 Sec 2-1-1

4A Seated Cable Rows (Wide Bar) 4 10/10/8/6 90-120 Sec 2-1-1

5A Cable Crunches 4 15/15/12/10 90-120 Sec 2-1-1

6A Hanging Knee Raises (Elbow Supported)

4 15/15/12/10 90-120 Sec 2-1-1


Day 5 Legs




3A Walking Lunges 4 10/10/8/6 90-120 Sec 2-1-1




Day 6 Chest & Shoulders




3A Standing Cable Flyes 4 10/10/8/6 90-120 Sec 2-1-1

3B Seated Dumbbell Arnold Press 4 10/10/8/6 90-120 Sec 2-1-1



Day 7 Back & Abs


1A Cable Crunches 4 15/15/12/10 90-120 Sec 2-1-1

2A Hanging Knee Raises (Elbow Supported)

4 15/15/12/10 90-120 Sec 2-1-1


4A Bench Supported Dumbbell Rows 4 10/10/8/6 90-120 Sec 2-1-1

5A Straight Arm Cable Rows 4 10/10/8/6 90-120 Sec 2-1-1


Training guideWEEKS ONE, TWO & THREE


TUT = 30-50 SecondsDay 1 Legs




3A Leg Press 4 12/12/10/8 90-120 Sec 2-1-1


5A Lying Hamstring Curls 4 12/12/10/8 90-120 Sec 2-1-1

Day 2 Calves & Abs



1B Hanging Leg Raises 4 12/12/10/8 90-120 Sec 2-1-1

2A Seated Calf Raises 4 12/12/10/8 90-120 Sec 2-1-1

2B Cable Crunches 4 12/12/10/8 90-120 Sec 2-1-1

3A Decline Lying Leg Raises w/ Hip Lift 4 12/12/10/8 90-120 Sec 2-1-1

Day 3 Back & Biceps


1A Bent Over Barbell Row 4 12/12/10/8 90-120 Sec 2-1-1


3A T Bar Rows 4 12/12/10/8 90-120 Sec 2-1-1

4A Straitght Arm Cable Rows 4 12/12/10/8 90-120 Sec 2-1-1

5A Incline Dumbbell Curls 4 12/12/10/8 90-120 Sec 2-1-1

6A Standing Barbell Bicep Curls 4 8 to Fail 2x 90-120 Sec 2-1-1

Day 4 REST

Training guideWEEKS FOUR, FIVE & SIX

Day 5 Legs




3A Barbell Hip Bridge 4 12/12/10/8 90-120 Sec 2-1-1

4A Bulgarian Split Squats 3 12/10/8 90-120 Sec 2-1-1

Day 6 Chest & Triceps


1A Incline Barbell Chest Press 4 6/12/12/10 90-120 Sec 2-1-1

2A Dumbbell Bench Press 4 12/12/10/8 90-120 Sec 2-1-1

3A Seated Chest Flyes 4 12/12/10/8 90-120 Sec 2-1-1

4A Low Position Vable Flyes 4 12/12/10/8 90-120 Sec 2-1-1

5A Lying Barbell Triceps Extensions 4 12/12/10/8 90-120 Sec 2-1-1

6A Cable Tricep Extensions 4 8 to Fail 2x 90-120 Sec 2-1-1

Day 7 Shoulders & Abs


1A Seated Barbell Shoulder Press 4 8/12/12/10 90-120 Sec 2-1-1



4A Shoulder Shrugs 4 12/12/10/8 90-120 Sec 2-1-1

5A Abdominal Rollouts 4 12/12/10/8 90-120 Sec 2-1-1

6A Hanging Knee Raises 4 Fatigue Every Set 90-120 Sec 2-1-1


WEEKS FOUR, FIVE & SIX

Training guideWEEKS FOUR, FIVE & SIX

TUT = 40-60 SecondsDay 1 Legs



2A Barbell Hip Extensions 4 15/15/12/10 90-120 Sec 2-1-1

3A Leg Press (Narrow Foot Stance) 4 15/15/12/10 90-120 Sec 2-1-1



Day 2 Shoulders & Calves


1A Seated Dumbbell Arnold Press 4 15/15/12/10 90-120 Sec 2-1-1

1B Seated Calf Raises 4 10 to Fail 2x 90-120 Sec 2-1-1

2A Seated Smith Machine Shoulder Press

4 15/15/12/10 90-120 Sec 2-1-1

2B Straight Leg Calf Raises 4 15/15/12/10 90-120 Sec 2-1-1

3A Seated Dumbbell Lateral Raises 4 8/15/12/10 90-120 Sec 2-1-1

3B Shoulder Shrug 4 15/15/12/10 90-120 Sec 2-1-1

4A Standing Dumbbell Front Raises 4 15/15/12/10 90-120 Sec 2-1-1

Day 3 Back & Abs


1A Hanging Leg Raises 4 10/15/12/10 90-120 Sec 2-1-1

2A Decline SitUp 4 15/15/12/10 90-120 Sec 2-1-1


4A T Bar Rows 4 8 to Fail 2x 90-120 Sec 2-1-1

5A Dumbbell Pullovers 4 15/15/12/10 90-120 Sec 2-1-1



Day 4 REST

Training guideWEEKS SEVEN, EIGHT & NINE


Day 5 Legs



2A Stiff legged Barbell Deadlifts 4 15/15/12/10 90-120 Sec 2-1-1

3A Barbell Hip Bridge 4 15/15/12/10 90-120 Sec 2-1-1

4A Bulgarian Split Squats 3 15/15/12/10 90-120 Sec 2-1-1

Day 6 Chest & Abs


1A Seated Chest Flyes 4 15/15/12/10 90-120 Sec 2-1-1

1B Abdominal Rollouts 4 15/15/12/10 90-120 Sec 2-1-1


2B Cable Crunches 4 15/15/12/10 90-120 Sec 2-1-1


4A Low Position Cable Flyes 4 15/15/12/10 90-120 Sec 2-1-1

Day 7 Back & Triceps


1A Standing Barbell Drag Curls 4 10/15/12/10 90-120 Sec 2-1-1

1B Lying Barbell Triceps Extensions 4 15/15/12/10 90-120 Sec 2-1-1

2A Seated Preacher Curls 4 15/15/12/10 90-120 Sec 2-1-1

2B Cable Tricep Extensions 4 15/15/12/10 90-120 Sec 2-1-1

3A Cable Hammer Curls (Rope Attachment)

4 15/15/12/10 90-120 Sec 2-1-1

3B Seated EZ-Curl Bar French Press 4 15/15/12/10 90-120 Sec 2-1-1

Training guideWEEKS SEVEN, EIGHT & NINE

JOIN A SUPPORTIVE COMMUNITY

I hate the health scams, I hate the BS, and I want to do something about it. My mission in life is to spread the message of healthy eating and living. I’m committed to being an example and I want you to join me. I offer a free newslet-ter with over 300,000 active subscribers. »» Click here to sign up.

Also, you can stay connected via my blog, You-Tube Channel, or Instagram. »» Blog »» YouTube »» Instagram Let me help you – stay in contact with me and tell me how you’re doing. I would love to hear from you, and help you on your journey. So, please keep in touch. To Your Success and Health,

Michael Morelli Jr. Your Dedicated Coach Real Mass Training Guide By Michael Morelli Jr.

Consult your physician and get permission before starting any ex-ercise program or altering your diet. The programs and information expressed within this book are not medical advice, but for educational purposes only. This program is designed for healthy individuals over the age of 18.

If you are taking any medications, you must talk to your physician before starting any exercise program, including Six-Pack Finishers. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

The author is not responsible in any manner whatsoever for any injury or health condition that may occur through following the programs and opinions expressed herein. Dietary information is presented for informational purposes only and may not be appropriate for all individuals.

The editors and publishers advise readers to take full responsibility for their safety and know their limits. The ideas represent the author’s opinions and are solely for informational and educational purposes.

No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations utilized in articles and reviews. real mass

training guide

Training guide

welcome to the mass building program · properly fuel your body, and push yourself, you will see a...

Documents