March 29, 2017
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It?s the dream and goal of every teenager like me to pack on some serious mass and become huge. But most of them normally fail and that?s due to some ill routine, and of course with improper nutrition. I too failed until I got a perfect workout routine and until I started to eat well. Well, for a teenager like me who loves MASS-firstly, the main part we look for is a pair of sleeve bursting arms to show to the girls and other guys at school and beach and secondly the other body parts. So for everyone who has the same view like me, I have the perfect routine for you all. Here it goes?

Sharon?s mega mass training program:

Let me say, don?t think that this workout concentrates only on arms-this is a MEGA MASS WORKOUT for other body parts too, with a little more concentration to the arms as they are very important for any bodybuilder. I will urge you to use a weight on every exercise with which you can do 6-12 reps.You should then try and increase the weight by around 2.5 to 5 pounds. If you can do this you will know that you are making progress. You can?t make gains by lifting the same weight all the months. You should stop all cardio whatsoever if you want to gain mass. This is because by doing cardio, you burn calories and that releases cortisol that makes it harder to gain mass. Most guys including me hate cardio, so I'm sure many would be glad to hear this!

Now, let me tell this is an intense training program so take a WEEK OFF from your regular routine before you start this one. Let me now introduce to you some details about MY MEGA MASS WORKOUT. In my workout you will go to the gym every Monday-Saturday and take COMPLETE REST ON SUNDAY?S. Also you will train the biceps and triceps twice a week while you can also see that they are put to work on alternate days too. i.e; the biceps are worked while doing back workout and triceps when working chest with compound movements. Also you can see that I have given more importance to the triceps than biceps because it?s actually the meat of the upper arms and my Friday workout for triceps will be awesome.

For abs, it will be good if you train them by alternating between upper and lower abs every day. Also, I have included compound movements for the biceps which will work the fore-arms too. So don?t worry about any parts in my workout?

Now let?s move along to the part you?ve all been waiting for?

Sharon?s mega mass workout:



Standing Barbell Curls: 3 X 8-10 reps
Incline dumbbell curls: 3 X 8-10 reps
Preacher curls: 3 X 8-10 reps
Lying cable curls or Reverse Barbell Curls: 2 X 6-8 reps



Close-grip triceps pushdown: 3 X 10-12 reps
Lying triceps extension: 3 X 10-12 reps
Close-grip bench press: 3 X 10-12 reps
Parallel bar dips: 3 X 10-12 reps


Back and Legs:

Front wide grip pull-ups: 3 X 8-10 reps
Bent over barbell rows: 3 X 8-10 reps
Seated cable rows: 3 X 8-10 reps
Squats: 3 X 8-10 reps
Leg press: 3 X 8-10 reps
Leg extensions: 3 X 8-10 reps
Standing calf raises: 3 X 8-10 reps



Incline bench press: 4 X 8-10 reps
Wide-grip barbell bench press: 4 X 8-10 reps
Decline bench press: 4 X 8-10 reps (Like many other guys, you should never avoid this exercise)
Dumbbell fly: 4 X 8-10 reps (Do on an incline if your upper chest is lagging behind)
*I love to do some pec-deck fly at the end and you may also try if you want good inner chest.


Shoulder and Biceps:

Machine shoulder (military) press: 3 X 8-10 reps
Front dumbbell raise: 3 X 8-10 reps
Side lateral raise: 3 X 8-10 reps
Barbell shrug: 3 X 8-10 reps
E-Z bar curls: 3 X 8-10 reps
Drag curl: 3 X 8-10 reps (Only a light weight will be necessary)
Hammer curls: 2 X 8-10 reps



Decline EZ bar triceps extension: 3 X 8-10 reps
Decline close grip bench to skull crusher: 3 X 8-10 reps
Old school reverse extensions: 3 X 8-10 reps
Triceps dumbbell kickback: 3 X 12 reps

SUNDAY: Stay away from every physical activity, take complete rest, eat lot and enjoy reading articles from

Sharon?s mega mass nutrition:

The most important part of putting on mega mass is the overlooked diet. The food you eat provides the necessary building blocks to repair and build more muscle tissue. You will get nowhere if you train perfectly in the gym then go home and pile the burgers and fries on your plate. Building muscle requires energy. This energy is from the daily intake of calories. Your daily food intake should be split into carbohydrates, protein and fat - 40%, 40%, and 20%. You should be getting at least 1-2 gram of protein per pound of body weight or you will not gain muscle. You must also not over-do the amount of protein you take as too much will only just pass right through you. Eating within 1 hour after your workout is very important. Also, the meal before bed should contain good carbs and proteins. It is good if you can drink 2 cups of milk before bed. You don't have to use a protein powder if you can't afford it, it's not totally necessary. You can drink milk, or you can use powdered milk. Any protein drink can be made with powdered milk instead of commercial protein powder. Here?s a simple diet which I personally found good gains by following it.


3 eggs
? cup oatmeal

SNACK: 10 am

An apple or any other fruits
Cottage cheese

LUNCH: 1 pm

Rice with vegetables such as green beans
Chicken or fish

SNACK: 4 pm

Chicken Noodles 100 gm

DINNER: 7 pm

Baked potato
Cooked vegetable

BEFOR BED: 9:30 pm

2 eggs
A banana or any other fruits

Supplement recommendations {only if you feel it?s necessary}:

Whey Protein - Optimum 100% Gold Standard (I think it?s one of the best)
Casein Protein - Egg Whites International 100% Pure Liquid Egg Whites
Multivitamin - Universal Animal Pak

Rest and recovery for mega mass:

Your muscle actually grows when you rest, so don't train on your off days, and limit your physical activities. Your body produces growth hormone when you sleep, which helps you recover from your workout sessions. To make gains, you must get at least 8 hours of sleep per night. But for my MEGA MASS WORKOUT, I will urge you strictly sleep 9-10 hours per night. Remember, the muscles are worked hard and ripped apart while in the gym, and they then repair and grow while you're asleep. Not having much sleep will decrease your gains dramatically.


I am sure; if you follow each and every sentence mentioned above and continue this workout for at least 1-2 months, you will gain that MEGA MASS that other guys will be jealous of and which makes the eyes of every beautiful girl turn towards you, each time you walk past them. But all it?s up to you and you only... So Stay Cool & TRAIN HARD? I guarantee you that MEGA MASS WITH GOOD STRENGTH TOO...

I wish you success in your training and hope to hear that you gained that MAGICAL MEGA MASS.

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