High-Performance Mass Program

Look Like a Bodybuilder, Perform Like an Athlete

The training methodology behind this leg program is fully outlined in the article Look Like a Bodybuilder, Perform Like an Athlete. In the article, I provide a practical guideline for utilizing my training method to achieve the same outrageous gains you've been seeing produced in the Training Lab. So if you haven't read the article, please do it now. Otherwise, you're going to not receive the full benefit of this program.

Program Overview

Assistance Work

Pressing Exercise A

Pressing Exercise B

Pressing Exercise C

Activation Exercises

Start every pressing workout with an activation exercise. You only want to "wake up" the nervous system and prepare the pressing muscles for the strength work that follows. So it's important not to go too heavy and cause fatigue. You also want to be explosive with the movements. Here are the activation

• One-arm dumbbell clean and press (40% of max weight )
• Plyometric push-up
• Medicine ball throw from chest
• Power snatch (60% – 70% of max weight)

Sets and Reps: Perform 3 to 5 sets. Do 3 reps for lifting exercises and 5 reps for throws.

Pressing Exercises

The main portion of the upper body pressing workout is comprised of three pressing movements. Below is a list of what I consider to be the best upper body pressing exercises that are categorized into three into three different pressing angles:

You'll notice that I've included bench press on the B and C lists. I did that for those who want to emphasize the bench. In that case, you'd perform the bench press for two of your exercise selections. I've also listed the incline press on the B list because it'll improve the bench press movement pattern, but have little or noeffect on improving overhead press.

Take your time when choosing your three lifts because I want you to keep the same exercises for minimum of two cycles (6 weeks). As I mentioned in the article, exercise variation should be minimal. Again, you'll find most advanced lifers stick with the same basic exercises -- the ones that fit them the best -- and change techniques fairly often. It's the loading method and technique utilization that deliver all the results and keep things fresh and exciting.

Find Your Maximum Training Weight

After you've selected your three exercises, you need to determine your Maximum Training Weight (MTW) for each movement. This is very important because your MTW will determine the weight to use on all sets of an exercise. And most importantly, you will know your precise Maximum Training Zone for the exercise. Here's how you determine your MTW:

1. Pick a weight that you normally use to warm up with (or do feeler sets). As long as you can lift 200 or more, I recommend you start with a bar and two 45's (135 lbs), so I'll use that number for the example. If your max is below 200 pounds, use about 40% of your 1RM for your feeler set.
   
   
2. Starting with the feeler set, begin doing sets of three reps, performing each rep using my rocket-launch rep style. Between sets, rest only the amount of time that's required to ensure maximum performance on the next set. And depending upon your 1RM, either add 10 or 20 pounds to the bar each set until you get close to your 1RM. As a guideline, if your 1RM is below 200 pounds, begin by adding 10 pounds per set; above 200, add 20 pounds.
   
   
3. Continue performing sets until you can no longer get three reps. This is the one time when it's okay to grind up the weight. So, during this test, you might actually be grinding up reps on the last several sets. Again, in the case of the test, that's okay, but only during the test.
   
   IMPORTANT: The last couple of sets you may only want to add 5 or 10 (instead of 10 or 20) pounds to the bar to make sure you hit your max weight. For example, you might be at 300, knowing you could get 310 but not 320. Go ahead and put 10 more pounds on the bar.
   
   
4. At some point – usually somewhere between set 8 and 12 – you'll hit the wall and not get that third rep of a set. Some lifters might nail three reps on set 8, add 10 pounds for set 9, and barely get the first rep. Whether you get no reps or 2.9 reps, the set you fail to get 3 full reps is your last set. You'll then want to use the weight of the previous set (your last "good" set) to plug into the formula.

3-Rep Max Test

While performing the test, let's say on set 8 it was a real struggle and you barely got three reps with 300 pounds. On set 9, you almost blew an artery locking out the first rep with 310. If that were the case, the number to use in the formula would be 300 pounds. Here's how that would look:

MTW Formula

To determine your max training weight (MTW), plug your 3RM weight from the test into the formula below:

MTW Progression

Keep your MTW for an exercise the same for each three-week cycle. Each subsequent three-week cycle you do for an exercise, add 5 pounds to your MTW, which will also add 5 pounds to all of your other sets for that exercise.

Neural Ramp into the Max Training Zone

After the activation exercise, you'll be ready to perform the first strength exercise. On this first exercise, always perform a neural ramp to further activate and potentiate the muscles involved in the movement pattern. Use the chart below to determine the weight for your first work set, as well as how much weight to add per set for the ramp:

Here's an example of a neural ramp in all three ranges:

Wave Loading in the Maximum Training Zone

After reaching your MTW, you'll be fully potentiated and ready to wave load in your Maximum Training Zone (MTZ). Wave loading is where you ramp the weight up, drop back down, and re-ramp the weight back up. The goal here is to perform as much work as possible in your Max Training Zone without experiencing degrading neural fatigue.

In the HP MASS program, you'll progressively increase your MTZ work each week by employing greater amounts of wave loading. The exact HP MASS wave-loading program is outlined in the chart below:

The Plan for Success

You now have the details for six weeks of workouts to follow. During those six weeks, I'll be in the Training Lab answering questions and coaching lifters through the process. Like I've said before, I'm totally committed to making sure everyone using my principles achieves the greatest gains of their lives. So, there'll be no excuses for confusion or lack of progress. Follow the program and you will make the best gains ever!

Example Program

I know I've given you a lot of new information and the details can be daunting. Don't get hung up on information overload. To help you learn the system better, by seeing patterns, I've created a six-week program. Review the workout so you'll have a lot clearer picture of what to do in the gym. Here are the exercises and MTW's (Maximum Training Weights) I used to produce the sample program:

Here's an entire HP MASS Upper Body Pressing example workout:

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

After 6 Weeks

After your first six-week cycle, I recommend three options:

1) Retest Your Max Training Weight

The first option is the one I personally do most often. I retest my MTW and start another six-week cycle using my new MTW and keeping the exercises and everything else the same. I came to the conclusion a while ago that I do better by becoming very strong and effective on a few basic lifts than trying to change too often. I'm absolutely certain that training this way is the best way to build overall strength and excel in your selected lifts. Again, that's how all Olympic lifters train.

2) Add Advanced HPM Techniques

A second option is to repeat the cycle but this time include additional advanced HPM techniques, such as reverse bands, weight releasers, partials, and functional isometrics. We will describe many of these methods in future installments of the Training Lab, so make sure you check out the Training Lab.

But you need to be very careful when utilizing advanced HPM techniques. They are extremely powerful and if overdone, can devastate your capacity to do a lot of physical work, which is the worst possible result. Always remember that the keys to maximum-rate growth is adding as much volume and increased frequency as you can handle without exceeding your capacity to recover. So avoid anything that would hinder training volume or frequency.

3) Change Exercises

A third option is to start a new 6 weeks cycle with brand new exercises. This is not my favorite choice, but some people think they need exercise variation in their workouts to keep their motivation up and thus continue getting results.

Always Use HP MASS Principles

Regardless of the option you choose, remember to use our principles so you can train with the volume of growth-stimulating reps and at the frequency required to pack on the maximum muscle mass, as fast as humanly possible.