Q: What’s the best way to train through the winter to build the most mass? Should I do a power-style program or what?
A: Most bodybuilders go with a power-type workout for winter training, but that’s up to you. For us building max strength is not a priority…
However, we do want to build the most mass over the “off-season” months–and we want it to be mostly muscle, not fat of course.
The problem is motivation–it’s cold and your muscles aren’t visible–not to mention the various holiday disruptions.
One of the best programs to use is the three-days-per-week Phase 1 Size Surge routine, but with a twist. We call it Mass F/X…
The F/X is for “force” and “EXtended tension.” You alternate those. At one workout you do heavier straight sets, and at the next workout you use rest/pause, drops or double-drop sets to blast the muscle with more high-end hypertrophy time.
The trick is to train for BOTH muscle-fiber thickness and sarcoplasmic fluid expansion–the two key pathways to get the most growth.
Now with the Mass F/X program you only do 2 exercises for each muscle group, which simplifies the process.…
It’s simplified mass building that covers all the GET-BIG bases–and it’s flexible too. For example, on “force” day for a muscle you could use a power pyramid over 3 sets–adding weight to each (9-7-5).
Or use Downward-Progression 4X or Progressive Speed 4X (those are outlined in the Super-Size Crash Course, and we recommend either of those for older trainees to minimize joint trauma)…
On “extended-tension” day, you could use TORQ–tension-overload repetition quantity, which is 30-20-15 reps (also outlined in the Super-Size Crash Course) or even standard 4X with 30 seconds between sets (also in SSCC).
Both of those will give you an incredible pump and drive for sarcoplasmic size.
Note: If you already have the Super-Size Crash Course, you can get 3D Muscle Building, which includes the Mass F/X program.
Lots of good stuff to keep you motivated and growing through the winter.