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Steve Davis - More Muscle Mass

1) The document provides a routine and recommendations for gaining more muscle mass, focusing on training each body part twice a week, doing 6 sets of 2 exercises per body part with heavy weights and short rest periods between sets. 2) It recommends consuming 1 gram of protein per pound of body weight daily and following a high-protein diet plan. 3) For best results, the author advises focusing on determination, concentration, isolation of muscles, using heavy weights, proper protein intake, supplementation, training regularly with enthusiasm and maintaining a fast training tempo.

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899 views4 pages

Steve Davis - More Muscle Mass

1) The document provides a routine and recommendations for gaining more muscle mass, focusing on training each body part twice a week, doing 6 sets of 2 exercises per body part with heavy weights and short rest periods between sets. 2) It recommends consuming 1 gram of protein per pound of body weight daily and following a high-protein diet plan. 3) For best results, the author advises focusing on determination, concentration, isolation of muscles, using heavy weights, proper protein intake, supplementation, training regularly with enthusiasm and maintaining a fast training tempo.

Uploaded by

untarai
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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More Muscle Mass

by Steve Davis
I know how to create muscularity. My transformation by itself has helped many of
you to begin your own. The nutritional and training concepts that I developed
during the transformation have become popular an effective means for pre-contest
training. But, there is another side to the coin -- the transformation from thin to
thick, the transition to more muscle mass.
When I consider a training routine for my own purpose, the process envelopes
characteristics not unlike spontaneous contemplative analysis -- a grip change,
different elbow spacing, repetitions, sets or sessions per week. But, when I assume
the role of trainer from trainee my processes become one-sided: "simplify . . .
Simplify!" Some of of the best writing goes unheralded at best and unread at worst
because the authors try to put too much thinking and not enough feeling into into
their recipes. Bodybuilding is a combinative sport. Successful participants must
think and feel simultaneously, but the key is that to feel you must think. To isolate
biceps you must concentrate on the task. By suggesting that heavy weights produce
muscle size, we can polarize total energy output to that purpose AND TRAIN, MAN.
Based on my own personal experience and nothing more (there's too much
"armchairing" anyway), what follows, WORKS!
1.) Train each bodypart two times per week.
2.) For reps on arms, shoulders, chest and back, do 8.
3.) For reps on calves, erectors, quadriceps and femoral biceps (leg), do 15.
4.) Do NO abdominal work while on this routine.
5.) WEAR A WATCH, WATCH THE CLOCK, OR USE A TIMER. The time between sets
must be between 30 and 45 seconds. (Note: While training for muscularity, 15
seconds!) I use 30 second rests on this routine.
6.) SELECT TWO EXERCISES PER BODYPART. (Note: I have included a sample
routine.)
7) Do 6 sets of each exercise with the same weight, reps and rest period, after
performing one light set as a warmup.
8.) Add weight each week (something, however small). Keep a chart or logbook.
9.) Rest 3 minutes between exercises.
10.) Think "heavy" weights. Use heavy weights.
11.) Ingest 1.0 grams of high quality protein for each pound of bodyweight. (Note:
this is more protein than the FDA suggests)
12.) Follow the Master Diets contained in any of my books.


Here is an effective mass producing routine:
Monday/Thursday

Chest
1. Bench Press
2. Dumbbell Incline Press
transition
1. Dumbbell Pullover

Back
1. Bent Rowing - strict!
2. Lat Pulldown

Low Back
1. Hyperextensions

Tuesday/Friday

Shoulders
1. Press Behind Neck
2. Dumbbell Lateral Raise

Bicep
1. Barbell Curl
2. Dumbbell Incline Curl

Tricep
1. Close-grip 2/3 Bench Press
2. Non-lock Pressdown

Forearm
Reverse Curl

Wednesday/Saturday

Thighs
1. Front Squat
2. Hack Squat

Leg Bicep
1. Leg Curl

Calf
1. Donkey Calf Raise
2. Standing Calf Raise

Low Back
1. Hyperextension

To simplify this routine to add more muscle mass, here is a personal checklist:

How does your energy level relate to --
determination
concentration
isolation
weight. I mean heavy weight!
protein intake
supplementation
regularity
enthusiasm
training tempo?

If the answer to each categorical question is 100% on a consistent basis, you'll have
more muscle mass in three months, period!

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