Full Body Routine for Mass

A lot of people think they have to resort to steroids to pack on real size and mass but the truth is that’s just not the case.


If you’ve struggled to put on mass in the past, then it might be because you’re an ectomorph and you’re someone who naturally struggles to add weight to their frame. But even then, that doesn’t mean it’s impossible. In fact, there are countless examples of hard-gainers who eventually managed to beat their genetics and become massive – it’s just a matter of knowing the right techniques.


A Mass Routine




This routine is the perfect solution to your mass-gaining troubles and will help even the thinnest ectomorph to quickly inflate their muscles and grow in size and strength. It comes from Vince DelMonte who is all about getting the most benefit from the least effort.


We’ll go into that a bit more in a moment but here’s the basic routine:

-Barbell Back Squats

-Barbell Shoulder Press

-Snatch Grip Romanian Deadlift

-Bent-Over Barbell Rows


-Reverse Grip EZ Bar Curls


As you can see, this is a full body workout that includes legs (deadlift), lats, biceps, shoulders and more.


How to Make it Work

While this simple routine is carefully put together and perfect for packing on pounds, what’s actually more important is the way you do it.


Of course the reason that Vince has chosen a full body routine here is that this is the kind of training that results in the most growth. The body responds particularly well to full body routines because they involve the most muscle mass. In turn, this causes lots of muscle tears and that means you release more anabolic hormones (testosterone and growth hormone) than you would do from targeting just one body part.


At the same time, it’s important that you focus on each movement here and make sure that you’re going to be using the best technique and really focus on engaging the correct muscles with each movement.


Moreover, you’re not going to be training with crazy high intensity, or crazy high frequency. Instead, you should be training just a few times a week if you really want size and stimulating the muscles just enough for growth without destroying them.


Why? Because when you work out too intensively, it actually leads to the muscle breaking down. If you then hit the gym hard again straight away afterward, you won’t have given the muscles time to recover or to grow.


This is the big mistake because it then leads to you staying in a constant state of damage.


Keep in mind that the body actually grows during rest and not in the gym. If you aren’t giving yourself that all important rest, then your body physically can’t grow.


You need to eat and train like a lion. That means you should train sensibly to conserve energy and then spend the rest of the time lying around and eating.


That’s how you bulk and especially if you’re a hard gainer.


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