This workout explains how to gain mass using 3 easy exercises. I personally use these exercises to go from 140lbs to 190lbs in three years. This routine focuses on biceps and shoulders because they are the first two muscle groups that are noticed when you are bulking up.
Gaining mass is the dream of every skinny gym rat and every seasoned gym rat. As a fellow hard gainer I have spent years trying to develop size in almost every muscle of my body. When I got my first personal training certification I learned a lot about the muscles and how to increase the size in them.
The science of weight training was great, but it did not provide the right timeline for me. I was knowledgeable, but still skinny. I had tone but no bulk. In my third year as a trainer I started combining exercises in unconventional ways to see what the results would be.
I found three exercises that help me develop size in the two main areas that are the cornerstones for developing mass (shoulders and arms). Here are the three exercises I used to develop mass in my arms and shoulders;
3 Point Bicep Curls
3 Point Shoulder Press
Lateral Raise to Forward Raise
The rep system I used is called the "Hectic Hundreds Double Trouble" This program contains 100 reps of each exercise and they are broken down in an 8 round descending pyramid which contains;
2 sets of 20 reps 2 sets of 15 reps 2 sets of 10 reps 2 sets of 5 reps.
Enjoy the routine.