INCLINE BARBELL PRESS

• Warmup Sets: 2 X 15 reps
• Working Sets: 3 X 12-15 reps
• Last set double drop set till failure ending with partials

INCLINE BANDED DB FLYES

• 3 X 12-15 reps
• 1 second static hold at the top & bottom

SMITH FLOOR PRESSES

•  4 x 10 reps
• 4th set double drop set with 2 second negative 6-8 reps

CABLE CROSSOVERS

• 3 x 15 reps
• Last 5 reps of last set squeeze 2 seconds end of the reps

EXTENDED:

REVERSE GRIP FLAT BENCH

• 3 x 15 reps

ISOLATION HAMMER INCLINE PRESS

• 3 x 12 reps

Article from: http://www.allmaxnutrition.com/post-articles/training/brandon-beckrich-bigb-chest-workout/

To achieve the body of your dreams requires a multifaceted approach encompassing a fitness lifestyle predicated upon an ideal ratio of training, nutrition, rest, positive thinking strategies and, one of the single most important steps any aspiring physique champion will ever implement: targeted supplementation.

AS IS THE CASE WITH ANY GOAL WORTH PURSUING, DEVELOPING AN IMPRESSIVE BODY OF WORK CANNOT BE ACHIEVED WITHOUT A DEFINITIVE GAME-PLAN.

Impressive physical development through targeted supplementation is best achieved upon first determining our bodybuilding goals, then selecting the right products that will assist us in maximizing our success as we strive to achieve them. For those wanting to build mass – to “bulk up” – a supplement regime consisting of nutrient-dense, high calorie shakes, simple carbohydrate infused energy products, testosterone boosters, and 24/7 natural anabolic support enhancement is the best way forward.

For those with adequate mass, who would like to reveal the hidden fruits of their labors, low calorie shredding supplements including fat burners, pure protein shakes, appetite suppressants, and metabolic enhancers will do the trick nicely.

To slowly and steadily increase muscle mass while maintaining a lean appearance, a good mix of the various proteins, amino acids, and low carbohydrate pre-workout intensifiers will be needed.

Choosing which supplements to include as we work our way from massive, to muscular, to shredded in appearance, is a confusing task for many of us ardent gym junkies. Fortunately there is a perfect solution at hand. In the following article I will outline a series of stacks perfectly tailored to ensure mass building, muscle development and maintenance, and shredding can be accomplished without wasted time and effort.

Hard Gainer (Mass Gain) Stack

Before caloric reduction and fat burning technologies can be employed to decimate excess adipose to reveal symmetrical and proportionate muscular gains, it is wise to ensure that we have built a respectable degree of muscle to begin with. Though the days of pigging out and becoming fat in the hopes of adding a few pounds of muscle are well and truly over, it is very hard to gain appreciable levels of quality size without adding impressive amounts of weight to both the bar and your body, both of which require pounding down the calories and doing all that is possible nutritionally to pack on the mass. The following ALLMAX Nutrition Mass Gain Stack will enable you to become crazy big before you become super cut.

MUSCLEPRIME CORE FACTOR

We know that to gain mass requires loads of quality calories, however, an often-overlooked step in the size gaining process is the actual building of muscle; thus, many who aspire to build impressive mass may, when it comes time to strip the fat, find they are no better off than when they began their bulking cycle.

With MUSCLEPRIME CORE FACTOR and its perfect 4g of BCAAs, Beta-Alanine (to promote workout intensity and greater muscle power, endurance and size), pure Citrulline Malate (for massive muscle pumps), and a powerful Lysine/Arginine Pyroglutamate/HCI/AKG 2:1 blend (for rapid Growth Hormone release), you have the perfect pre-workout supplement for quality muscle gains.

QUICKMASS

As the popular bodybuilding maxim has it, you have to eat big to get big, and here’s the product to help you do just that.

With the 1010 quality calories-per-serving the scientifically-backed QUICKMASS provides, you can gain up to 10lbs of bodyweight in just ten days. Including (per serving) 60g of an eight-stage OCTAPRO Protein Delivery Matrix (for both sustained and immediate absorption), 161g of a CARBPLEX GI Balanced Carbohydrate Matrix (for unlimited training energy and full muscle glycogen stores), 14g of an OMEGALipid Essential Fatty Acid Matrix (for health benefits and additional quality calories), and 5g of Glutamine (for recovery and immune system benefits), quality muscle is certain.

TestoFX

To build muscle size and mass we need to maximize our natural testosterone production. While those in their roaring 20’s are sure to have an abundance of T coursing through their veins, those who have past 30 will start to see a decline in natural testosterone.

TESTOFX BOOSTS TESTOSTERONE PRODUCTION AND DRIVES DOWN AROMATASE TO ENSURE MORE OF THE PROTEIN WE CONSUME IS CONVERTED INTO PURE MUSCLE.

TestoFX features the revolutionary TESTOSURGE, with its active ingredient Grecunin – standardized to 80% – and scientifically proven to promote a 284% increase in bio-available testosterone and 376% increase in total testosterone over a 12 hour period. As an added bonus, TestoFX has an effective 240 mg dosage of the well known Tribulus Terrestris.

TestoFX also includes the exclusive NOVALDIM, which metabolizes the hormone estrogen, thus offsetting estrogen’s catabolic effects.

CreMAGnaVol

Formulated to deliver phenomenal size, strength and power gains fast, CREMAGNAVOL features 5g of Creatine Chelate. Bound to the rapidly assimilated inorganic magnesium makes it the most bio-availably active and rapidly absorbed Creatine of its kind. This will, in turn, assist intra-muscular cellular energy production, decrease fatigue, and boost mass gains. This product is an essential component in your mass gaining arsenal.

Add The Essentials

Leucine

Activates the mTOR pathway to stimulate muscle protein synthesis and promote nitrogen retention, Leucine, one of the most concentrated amino acids within muscle tissue, will assist mass production by helping us to convert consumed protein into solid muscle gains.

D-Aspartic Acid

An important component for naturally boosting testosterone production, D-Aspartic Acid, shown to increase testosterone by 42% on average in just 12 days, enables us to become stronger, more massive, and to recover faster between mass-building training sessions.

ZMA

Formulated from highly bio-available forms of Zinc, Magnesium Aspartate and Vitamin B-6, ZMA has been shown to rapidly elevate testosterone, increase strength levels, promote muscle relaxation, and encourage greater recovery.

Fat Loss Stack

You have the mass and would now like to sculpt that classy appearance which lends shape to muscle. To do so you will need to obliterate all visible body fat. However, to become both big, and ripped you must not sacrifice muscle at the expense of “cutting”. The products featured below – all chosen for their ability to strip fat while promoting lean muscle gains and keeping energy levels high to create the metabolic furnace needed to lean-out as you rest-up – are engineered specifically to have you in the best shape of your life, period.

MUSCLEPRIME CORE FACTOR

Aside from assisting in the bulking process, MUSCLEPRIME, with its perfect ratio of 1.2g of Lysine and 1.2g of Arginine Pyroglutamate/HCI/AKG 2:1, increases serum Growth Hormone, which plays a vital role in body fat reduction. Also containing an exclusive SYN-OCT blend of Caffeine, Synephrine, and Octopamine to promote mental focus and fat burning, and a full complement of electrolytes to ensure optimal hydration.

This pre-workout, while low on the CNS stim scale, will help you to lose fat and promote an amazing pump while you smash the iron.

AMINOCORE

The highest potency, and best tasting, BCAA product on the market today.

AMINOCORE provides 8,180mg of a perfect 45:30:25 (L-Leucine, L-Valine and L-Isoleucine) ratio of muscle building aminos. To ensure full muscle recovery and growth continue to occur when we drop our calories to cut up, it’s important that our muscles are full to brimming with BCAAs. Taken in the right ratio and amount, and at the right time, the inclusion of quality BCAAs will further support the muscle building process; and with its desirable metabolic advantages, more muscle means easier fat loss.

ISOFLEX

Being 98% lactose free and containing only 1g of carbohydrate per serving (with zero sugars), the inclusion of ISOFLEX is key in reducing unwanted weight gain.

Providing 27g of active Whey Protein Isolate along with a high concentration of BCAAs and Glutamine, ISOFLEX is manufactured through an advanced cold temperature microfiltration process to remove any impurities, fats, and lactose that are likely to be found in other whey formulations. Only highly bio-available undenatured proteins with high levels of whey protein fractions (including Immunoglobin, Lactoferrin, and Glycomacropeptides) are left to provide an optimal protein source with which to pack on lean muscle.

RAPIDCUTS SHREDDED

A good fat burner is essential when getting shredded. With its rapid release technology and no filler product, and the inclusion of sustained-release thermogenics and the ultra effective SVETOL ( Green Coffee Bean Extract), RAPIDCUTS SHREDDEDwill rapidly transform bulk to grainy muscle. Aside from its many powerful ingredients, RAPIDCUTS SHREDDED works by first priming the body for maximum fat loss, prompting the release of fat from fat cells, and, finally, permanently incinerating all released fat.

Add The Essentials

CLA

CLA (Conjugated Linoleic Acid) prevents circulating fatty acids from entering fat cells, thus ensuring we stay leaner and our fat cells remain smaller. With several studies underscoring its fat burning benefits, CLA, especially high potency pharmaceutical grade varieties (as found in ALLMAX Nutrition CLA), is the perfect accompaniment to any shredding cycle.

Yerba Mate Green Tea

With 40% full spectrum polyphenols (potent fat burning, health enhancing substances), 15% Chlorogenic Acids (antioxidants which slow the release of glucose into the bloodstream after meals) and 5% Caffeoylquinic Acids (the major Chlorogenic Acids found in nature) Yerba Mate Green Tea, with double the antioxidant potential of black tea and regular green tea combined, not only revitalizes the body to ensure fat burning processes function as precisely as possible, but directly contributes to thermogenesis, energy production, and the loss of unwanted weight.

L-Carnitine

A highly bio-available form of L-Carnitine, L-Carnitine L-Tartate transports long-chain fatty acids into the mitochondria (metabolic powerhouses responsible for energy production) of each of our cells, where they are utilized as fuel. L-Carnitine, in essence, prevents fat from being stored in fat cells and the depletion of valuable muscle glycogen, thereby boosting energy and extending the duration of muscular exertion (which, in turn, enables us to burn fat that is already stored).

Bodybuilding Stack

The Mass Gain Stack gave you the size you wanted and the Fat Loss Stack got you shredded so as to resemble a walking anatomy chart. Now, between cutting phases, your goal is to slowly and methodically increase lean muscle gains while maintaining the respectable shape you are now known for. To do this you must feed your body a broad selection of proteins, aminos, energy amplifiers and proven performance boosters. Featured below are key products that will enable you to do just that.

ISOFLEX

Building muscle is one thing; maintaining it while building more is quite another. Important for cutting, ISOFLEX also works hard to ensure the maintenance, and further growth, of hard won muscle tissue. Delivering all of the muscle building goods in precise amounts of the purest possible quality (including high grade Glutamine, Whey Protein Isolate, and BCAAs), ISOFLEX is the perfect bodybuilding support system.

RAZOR8 Blast Powder

With the moderate calorie/carbohydrate diet needed to stay lean while further building quality muscle tissue it is often difficult to find the energy needed to fuel impressive workouts. RAZOR8(containing a highly concentrated blend of  accelerators,  a full 4g of Creatine and 1g of highly bio-available Creatine HCl, a whopping dose at 425 mg of Beta-Alanine,  100% Fermentation derived Agmapure® Agmatine Sulfate at 365 mg, and ultra high potency Glycerol, HydroMax, for a drier more vascular look) will maximize training intensity to extend muscular gains.

AMINOCORE

Though not designed expressly for cutting, the bodybuilding diet is tailored to support lean mass gains while keeping body fat levels in check. Any additional proteins and amino acids taken at this time will be put to work translating gym efforts into lean muscle. AMINOCORE, the most effective, Japanese-Grade, BCAA product of them all, can be relied upon to replace valuable muscle building aminos that are lost through intensive training. Containing Alpha K.I.C to fight workout fatigue and the anabolic-enhancing vitamins B3, B6, B9, and B12, AMINOCORE will support even the toughest workouts.

CASEIN FX

One of the biggest mistakes many aspiring bodybuilders make is to shortchange their muscle building gains by failing to keep their protein intake at acceptable levels. Muscle maintenance requires consistent protein replenishment, and this includes throughout the night, when we’re sleeping and rebuilding. With 25g of ultra slow release proteins per serving, and zero fats, CASEIN FX will keep you anabolic when you need it most (when your muscles are fully resting and protein synthesis is at its most efficient). With a supporting cast of muscle building Glutamine, Taurine, Glycine, and Glutamine precursors, and employing the enzyme activation technology of BioCore EDGE (which rapidly assimilates proteins into bio-available Amino Acid peptides), CASEIN FX is an effective  way to ensure steady gains.

Add on The Essentials

Creatine Monohydrate

As the most heavily researched and arguably the most undeniably effective bodybuilding supplement ever created, Creatine Monohydrate is an essential bodybuilding performance agent that will, if taken as prescribed, lead to increases in muscle mass volume and strength, and short burst activity improvements (through the prevention of ATP depletion). Using only the highest grade German Creapure for optimal absorption, ALLMAX Nutrition’s Creatine Monohydrate will provoke faster muscle gains.

Glutamine

A conditionally essential Amino Acid comprising 30% of all plasma aminos,Glutamine, is utilized for muscle repair during times of extreme physiological stress, which can be problematic if enough of it is not suitably manufactured by the body or replaced through supplementation. Supplementing with additional Glutamine therefore produces an anti-catabolic effect, mostly by negating the damaging effects of the stress hormone cortisol; thus, immune system activity is enhanced, muscle soreness is diminished, and, importantly for muscle building, muscle protein synthesis and nitrogen retention is increased.

Beta Alanine

When we have tried all we can to boost training intensity and duration and we still fall short on achieving all we are capable of in the gym, it is likely that our muscle carnosine levels are low. Using Beta-Alanine, is clinically proven to increase muscle carnosine (a major buffering agent against muscle fatigue) levels for prolonged periods, improve muscular endurance, boost strength, accelerate recovery, and decrease acidosis due to prolonged anaerobic activity.

Conclusion

To attain bodybuilding success (whether muscle building, maintenance, fat loss, improved performance, or enhanced energy levels) it is important to first identify exactly what it is we want to achieve; the designation of a series of specific goals is therefore mandatory. Once we have outlined our goals, we then require the tools needed to bring about the positive changes we desire. Through targeted supplementation incorporating specific stacks of high quality products selected for their proven benefits, our goals will be achieved that much faster and our results will be better than ever. Use the above stacks to achieve your own bodybuilding success today.

Complete Training Program built for Hard Gainers who want to gain mass and keep it!

With size comes power, self-esteem and respect from others. But, what if you’re genetically cursed? What if the genes you got mean that you’ll never gain mass like the big guys?

Fear not! While it’s true that there’s a hard-wired genetic component that, if you do nothing beyond your normal existence, you’ll stay small. But there are countless examples of guys out there who we’re small but changed everything and became huge. This is the principle of phenotypes versus genotypes.

SIZE MATTERS AND DON’T LET ANYONE TELL YOU ANY DIFFERENT!

Genotypes are how, if you do nothing different, you’re doomed to be small and stay that way! Phenotypes on the other hand is where the promise of mass gaining future can come true for you. In a very small nutshell, genotype is your genetic code and phenotype is the physical expression of a combination of your genotype and environmental factors. In essence, if you change the forces that your genetics react to, you can literally change how your inherited DNA is expressed.

In this article we’ve laid out key tips on how to create the change that your genetics react to; this will not happen overnight and you must commit yourself to maintaining the increased calories, increased quality of the calories (i.e. superior protein sources) and progressively more intense training.

Training for Mass

Big bodies are the result of big weights being moved in the gym. You have to attempt to be stronger each week, whether it’s increasing the weight or the reps. Handling more weight on all your exercises or doing the same weight but increasing the reps are great indicators that you are gaining more muscle and you’re well on your way to being one with the masses!

It is important that you keep the weight heavy and the sets shorter. Your goal is to continuously expose your genotype (your DNA) to heavy weight for relatively short bursts. As you get used to the weight, progressively increase that weight. You will always need to be forcing your body to adapt to and overcome new levels of resistance (weight).

Eating for Mass

If your a hard gainer, as in you have a very difficult time putting on mass and keeping it on, you have to realize that your genetics predispose you to degrading any muscle that you put on. To prevent this, you have to dramatically increase the amount you eat per meal and you have to increase the frequency of the meals. Hard gainers who have successfully gained mass eat between 5 and 7 meals per day and aim to have their calorie intake at 4,000 to 5,000 calories per day with their protein intake at 2 or more grams of protein per pound of bodyweight per day (if you’re 150 lbs. aim for 300 g of protein).

This sounds tough, and it is. Your body will fight you every step of the way. But that’s how you know that you’re doing the right thing. If it was easy, you would already be huge, right?!

What if I Get Fat?

I hear this all the time. Guys who are smaller than they want to be are worried about getting a belly. Don’t worry! Here’s why. When you up your calories (of high-quality food – NOT ICE CREAM!) your body receives the signal of abundant food and your metabolism along with dozens of other metabolic processes kick into high gear.

In addition, with the consistent increased level of resistance training, you are forcing your body to repair and grow muscle tissue rapidly. This is something that only happens when you are eating tons of food on a regular basis. Your body cannot simultaneously put on solid muscle mass when you are in a caloric deficit (i.e. not eating enough).

Mass-Building Workout

Day 1: Chest/Shoulders/Triceps

• Flat Bench Press/Incline Bench Press: 5 sets of each exercise, pyramiding up in weight and going as low as 4-6 reps on your final two sets.

Flat Bench Press:                              5 Sets                                    8 Reps (4 to 6 on Sets 4 and 5)

Incline Bench Press:                         5 Sets                                    8 Reps (4 to 6 on Sets 4 and 5)

*Take as long as 2-3 minutes rest in between your final two sets, so that you can attack the weight with full intensity and energy.

**Push the weight until it literally can’t move anymore to achieve complete muscle failure.

***Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

• Lateral Raises/Upright Rows: 4 sets of each with the first set being a warm-up set, and then moving into your working sets where you should aim to achieve muscle failure at around the 8-rep mark.

Lateral Raises:                   4 Sets                                    8 Reps

Upright Rows:                    4 Sets                                    8 Reps

*Try using dumbbells, barbells, kettlebells and even plates to perform these exercises for variety.
**Remember your elbows must be higher than your wrists at the top of each of these movements.

• Triceps Dips/Skull Crushers: 4-5 sets of each exercise, pyramiding up in weight and keeping in the 8-10 rep range on your final two working sets.

Triceps Dips:                       4 to 5 Sets                           8 to 10 Reps

Skull Crushers:                   4 to 5 Sets                           8 to 10 Reps

*Keep your elbows from flaring out to the sides, so all the stress is on your triceps.
**Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

Day 2: Rest

Day 3: Quads/Hamstrings/Calves

• Squats/Leg Presses: 5 sets of each, pyramiding up in weight and then doing a drop set for your final two working sets. Start with a weight you can handle for only about 4-6 reps then perform a triple drop set by dropping the weight by about 50 pounds for 3 consecutive sets.

Squats:                                 3 Sets                    4 to 6 Reps

Squats:                                2 Drop Sets         Drop 50 LBS for 4 reps x3

Leg Presses:                       5 Sets                    4 to 6 Reps

Leg Presses:                       2 Drop Sets         Drop 50 LBS for 4 reps x3

*Wear a belt and even use knee wraps to handle the heavy weight, and place the emphasis on the working muscle rather than the knee joint.
**If you don’t feel ill after doing the last two sets, you didn’t go hard enough!
***Pyramiding: Increase the weight up to set 3 (your max) and move to Drop Sets in Sets 4 and 5.

• Stiff-Legged Deadlifts: 4-5 sets pyramiding up in weight and going no lower than 10 reps on your final two working sets.

Stiff-Legged Deadlifts:                   4 to 5 Sets                           10 Reps

*Wear a belt to help keep your back supported and your midsection in check.
**Perform the exercise on a platform so that it allows your range of motion to go past your feet for an extreme stretch to your hams and glutes.
***Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

• Standing Calf Raises: 4-5 sets, with set one being a high rep warm-up set of around 50-100 reps, then go straight to a weight where you can get 10 reps at best for 3-4 working sets.

Standing Calf Raises:                       High-Rep Warm-Up Set                 50 to 100 Reps

Standing Calf Raises:                       3 to 4 Sets                                           10 Reps

*The calves are used all day when you walk and need a stimulus they’re not used to, which is heavy, heavy weight.
**Be sure to use a full range of motion and avoid bouncing on the balls of your feet, hold the stretch and the contraction for a 2 count.

Day 4: Rest

Day 5: Back/Traps/Biceps

• Wide Grip Chins/Barbell Rows/Deadlifts: 4-5 sets of each going to failure on your chin-up sets and pyramiding up in weight for the barbell rows and deadlifts, going as low as 6-8 reps.

Wide Grip Chins:                               4 to 5 Sets                                           6 to 8 Reps

Barbell Rows:                                    4 to 5 Sets                                           6 to 8 Reps

Deadlifts:                                           4 to 5 Sets                                           6 to 8 Reps

*Think of your hands as hooks and grip the barbell with your finger tips to take the biceps out of the movement.
**Focus on the mind-muscle connection with your back muscles, as it’s hard for many to get the right feeling in their backs. It might have something to do with not being able to physically see the muscle working.
**Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

• Barbell Shrugs: 4-5 sets pyramiding up in weight and going as low as 6-8 reps on your working sets.

Barbell Shrugs:                                                  4 to 5 Sets                                           6 to 8 Reps

*Shrug up and down with no rolling of the shoulders to avoid injury.
**Use wrist straps to help with your grip so you can handle extreme weights during this exercise.
***Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

• Straight Barbell Curls/Dumbbell Hammer Curls: 4-5 sets of each pyramiding up in weight and going as low as 6-8 reps on your working sets.

Straight Barbell Curls:                                   4 to 5 Sets                                           6 to 8 Reps

Dumbbell Hammer Curls:                             4 to 5 Sets                                           6 to 8 Reps

*Focus on using correct form and then use a little cheating to move the weight on your final reps to get as much from your biceps as you can.
**Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

Days 6 & 7: Rest

After you have completed this rotation, it’s time to do it all over again, but this time try using heavier weights or performing more reps on all your sets. A good tip would be to keep a training journal to chronicle the weights you used, so you’re not guessing and short-changing yourself and your gains.

Mass-Gaining Supplements

To build massive amounts of muscle, you have to eat massive amounts of food and supplements with the appropriate products to back up your efforts.

Keeping the levels of protein and calories high enough with the right frequency isn’t easy. What a lot of successful mass gainers have done is take a Mass Gainer like QUICKMASS. It quickly and easily adds 1010 calories in just 4 scoops (for this program we recommend taking 1 serving in the morning and 1 serving post-workout), complete with 60 grams of high-quality protein!

Your can also try stacking HVOL (optional), AMINOCORE, CVOL (Powder or Capsule), CARBION+, VITASTACK and GLUTAMINE (optional) for unbelievable gains in size and strength. Combining these products will not only give you the boost you need to hit the weights hard, it also has all the ingredients needed for repair and growth of new muscle tissue.

IF YOU’RE A HARD GAINER, THERE’S STILL HOPE.

Being large and in charge is not for the faint-at-heart and only the hardcore will take mass to new levels. If you’re a hard gainer, there’s still hope. You have to be consistent and persevere, even if gains are slow. If you tend to put on mass fairly easily, be careful of the type of mass you are putting on. Remember, you can’t flex fat, and quality before quantity counts when you are a bodybuilder looking to get huge.

Conclusion

Train smart, supplement accordingly and enjoy stretching the sleeves of your shirt and having to shop for a whole new wardrobe!