Breaking old habits!!!
I have been training for over 20 years and for the most part it was the same old routine. Go to the gym and do cardio for a warm-up, hit my one body part and then do arms, abs, and calves. 7 days a week at least 350 days a year.
The size would come and go and I would have hi’s and low’s as all of us do when we are trying to build mass. I am 40 years old. For the last 2 months I have been performing a new routine. 3 days of training a week with numerous sets, low reps, and heavy weight. In the past 2 months I have gained 10 pounds of muscle and my strength has gone through the roof.
The routine has been used for many years by power lifters. It uses 3 basic movements but also incorporates assistance training as well. For instance, Monday and Friday are squat and bench. 6 sets of 3 or 4 reps for each exercise with 3/4 of your one rep max. Wednesday is deadlift with the same formula for lifts. After each core exercise you perform assistance work with arms, shoulders, calves, and traps.
This type of routine is definately not for everyone but if you are looking to pack on good mass before cutting for a show. you may want to think about using this routine. In 2 months i went from 276 to 286 with a considerable jump in strength and overall size.
